Nutrition – Eat healthy

Tips for healthy eating and living

Get all the nutrients you need – eat a variety from each of 4 main food groups:

  1. Vegetables and fruit – choose dark green and orange vegetables and orange fruit more often.
  2. Grain products – choose whole grain and enriched products more often.
  3. Milk products – choose lower-fat milk products more often. Calcium in milk products build strong bones.
  4. Meat and alternatives – choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often. Animal foods such as meat, eggs and milk products are a natural source of vitamin B12. B-vitamins make red blood cells that keep your nervous system healthy and help your body use energy from food.

These foods provide vitamins, minerals and fibre, as well as other non-nutrients that may protect you against cancer, heart disease, diabetes, and high blood pressure.

Eat healthy at work, too

Eating healthy is as important at work as it at home. Eat Smart Meet Smart resources will help you plan meetings, events and conferences that are healthy for your participants – and healthy for your organization.

Don't eat too much

Eating the right amount of food is as important as what you choose to eat.

  • For information of serving sizes, refer to Canada's Food Guide to Health Eating.
  • Read the Alberta Nutrition Guidelines for adults, children and youth (see the links on the right)
  • Reduce how much "junk food" and pop you consume. Even better, make healthy choices and don't eat the junk food at all.

Don't each too much saturated fat and cholesterol

  • This will reduce your risk of suffering heart disease, cancer and high blood pressure.

Limit sugar, salt and caffeine in your diet

Consume alcohol in moderation, if at all

  • Alcohol supplies calories but few or no nutrients.
  • Drinking alcohol is also the cause of many health problems and accidents, and can lead to addiction.
  • Moderate alcohol consumption is defined as no more than 2 drinks a day for men, no more than 1 drink a day for women.
  • Women who are pregnant, or trying to become pregnant, should not have any alcoholic beverages at all.

Remember that healthy eating tastes great

  • Need some help? Want some great interactive tools to help you eat well and live well? Go to the Dietitians of Canada website.