Getting Started! 10 Healthy Eating Changes

Incorporating healthy eating is easier than you think. Try these 10 healthy eating changes to jump-start a healthy diet for you and your family and friends.

Instead Of...	Try this Healthy Eating Change...
Eating and accessing food at all times throughout the day.	Plan your meal and snack times. Try to eat every 3 to 4 hours. Any longer will cause hunger, which increases sweet cravings and overeating.
Preparing and eating meat every day.	Have meat alternatives such as beans, lentils ad tofu often. These foods provide a boost of fibre, less fats, and other nutrients.
Shopping for groceries when you run out, without a shopping list or meal plan.	Develop a daily meal schedule. This will save you time and money. Create a grocery-shopping list according to the meal schedule and stick to it, shop regularly.
Buying foods that seem the quickest to prepare.	Read the nutrition information on packaged food before you buy them. Look at the Nutrition Facts table and at the ingredient list.
Making the same meals over and over again, which may create boredom and discourage variety.	Try a new recipe every 2 weeks. Start by using the recipes found in this guide. There are thousands of free recipes online as well as cookbooks with healthy, easy-to-prepare, delicious meals.
Not going grocery shopping yourself.	Do your own grocery shopping and meal preparation or help your parents/caregivers. This will teach valuable skills and knowledge of healthy eating, which can help increase independence.
Stocking your fridge with an endless variety of beverage choices.	Switch to water and milk as your fluid choices. Some juices, sport drinks, and colas are loaded with sugar and caffeine and can contribute to dental cavities and extra calories.