Meal Planning, Healthy Weight and Active Living Tips

Meal Planning Tips

• A weekly meal plan can help you get organized, cut down on trips to the store, and reduce reliance on take-out or delivered foods. Get other family members involved in the planning, shopping, preparation and clean-up.
• Variety is the spice of life! Be adventurous and experiment with some new taste sensations by trying new foods and different recipes.
• Healthy eating begins at the grocery store. Fill your cart with whole grain breads and cereals, rice and pasta, fruit and vegetables, milk and milk products, lean meat, poultry, fish, eggs and alternatives such as dried beans, peas and lentils. Read labels to guide your food choices.

Healthy Weight Tips

• Be realistic about your body size and shape. Your genes have a lot to do with the way you look so avoid trying to be someone you were never meant to be. Feeling good about yourself starts with accepting how you look. Remember, healthy bodies come in all shapes and sizes!
• Strict weight control diets don’t work in the long run. Most people who lose weight typically gain it back along with a few extra pounds. Instead of dieting adopt long lasting healthy habits such as eating well and keeping active.
• High protein/very low carbohydrate diets can be a risk to your health. Instead, follow a balanced food plan which includes foods from all four foods groups. For more information about healthy diets contact a registered dietitian.
• Balance your food intake with your daily activities and energy needs to maintain a healthy weight.
• Make small and gradual changes to your eating and activity habits. Pick one eating and activity change and stick with it for several weeks before adding a new one. Small steps work better than giant leaps to improve healthy living habits for the long term.

Active Living Tips

• Work up to 60 minutes of activity each day – two 10-minute walks, 20 minutes of yard work, and 20 minutes of stretching, cycling, skating, or dancing – it all adds up and every little bit counts!
• Strength training, such as lifting weights, helps to build and maintain strong bones and muscles. The more muscle mass you have, the more calories you burn even at rest!
• If you drink alcohol, limit your intake to one serving a day. Serving sizes are one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1 1/2 oz).