Healthy eating means enjoying a variety of foods from the four food groups of Canada’s Food Guide which includes vegetables and fruit, whole grains, milk and milk products and meat and alternatives like beans, peas and lentils. Eating well on a regular basis helps you feel your best and can prevent illness.Healthy eating also includes taking the time for regular meals and snacks and eating them without distractions such as phone, television or other electronics.
The food we eat affects our mood and behavior. Enjoying healthy food and beverages supports proper body and brain function. It can also help improve your self-esteem and contribute to a positive body image. In addition, nutrition care provided by Registered Dietitians can lead to less side effects of medication and better self-management of other health conditions.
When grocery shopping for you and your family, use the following tips to save money and eat well:
- Plan ahead – use Canada’s Food Guide to plan meals and snacks, and include food you already have on hand to make your shopping list as short as possible;
- Look for sales – check weekly flyers and use coupons to save on items you buy regularly;
- Make a List – and stick with it! Only buy food you really need and try to avoid shopping when you’re hungry
- Keep an ongoing grocery list on your fridge to write down items when you run out;
Here are some examples of affordable meal ideas that include food and beverages from Canada’s Food Guide:
- Peanut butter and banana sandwich, carrot sticks and glass of milk
- Baked chicken leg, rice, mixed frozen vegetables and a glass of milk
- Pasta with tomato sauce (add your own vegetable and cooked lean ground beef) with fruit and a glass of milk
- Egg salad sandwich on whole grain bread with green pepper slices, yogurt and canned fruit