Dietary guidelines for good health
To stay healthy, avoid disease, and prevent weight gain, Canada's Food Guide to Healthy Eating recommends eating a diet rich in fruits, vegetables, whole grains, and low-fat or non-fat dairy products. 1 Watch how many calories you eat, pay attention to serving size, limit alcohol, and cut back on foods high in salt, saturated fat, trans fat, cholesterol, and added sugars.
Activity is also an important part of the picture. Exercising a minimum of 30 minutes of activity per day reduces disease risk, and 60 to 90 minutes per day helps you maintain or lose weight.
The following tips can help you have good health:
Get enough nutrients within your calorie needs
- Eat and drink a variety of foods that are high in nutrients from within and among the basic food groups (dairy, grains, fruits, vegetables, meats and beans, and oils) while choosing foods that limit your intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol.
- Eat only the calories you need to maintain your weight by following a balanced eating pattern, such as Canada's Food Guide to Healthy Eating or the Dietary Approaches to Stop Hypertension (DASH) Eating Plan. The number of calories you need each day depends on your age, gender, and activity level.
Weight management
- To maintain a healthy weight, balance calories from food and drinks with the amount of calories you burn.
- To prevent gradual weight gain over time, make small decreases in calories from food and drink and increase activity.
Physical activity
- Get regular physical activity and limit sedentary activities to promote health, psychological well-being, and a healthy body weight.
- To reduce the risk of chronic disease in adulthood, do at least 30 minutes of moderate-intensity physical activity above your usual activity at work or home on most days of the week.
- For most people, exercising longer and more intensively will provide even greater health benefits.
- To manage weight and prevent gradual, unhealthy weight gain as an adult, do about 60 minutes of moderate-to-vigorous activity most days of the week while not exceeding calorie needs.
- To sustain weight loss in adulthood, do at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding calorie needs. You may need to check with your doctor before doing this much activity.
- Achieve physical fitness by including cardiovascular (aerobic) conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance.
Food groups to encourage
- Eat enough fruits and vegetables while staying within your calorie needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for someone who needs 2,000 calories daily to maintain weight. Higher or lower amounts may be needed depending on how many calories per day you need.
- Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and others) several times per week.
- Eat 6 to 8 servings of grain products per day. Whole-grain and enriched products are best.
- Have 2 to 4 servings of non-fat or low-fat milk or equivalent milk products per day. [A serving is 250 mL (1 cup) milk, 175 mL (3/4 cup) yogourt, or 50 grams (2 slices) of cheese.]
Fats
- Saturated fats: Get less than 10% of calories each day from saturated fats and less than 300 mg per day of cholesterol. Keep the amount of trans fats (hydrogenated oils) you eat as low as possible.
- Total fat intake: Keep your total fat intake between 20% and 35% of your calories, with most fats coming from polyunsaturated and monounsaturated oils found in fish, nuts, and olive, canola, and other vegetable oils.
- When choosing meat, poultry, and milk products, choose lean, low-fat, or non-fat.
- Limit your intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Carbohydrate
- Choose fibre-rich fruits, vegetables, and whole grains often.
- Choose and prepare foods and drinks with little added sugars or caloric sweeteners.
- Limit your intake of foods and beverages that contain added sugar.
- Reduce cavities by practicing good oral hygiene, and by eating fewer foods and beverages that contain sugar and refined starch. Refined starch is found in highly processed breakfast cereals, instant potatoes, instant rice, or instant noodles.
Sodium and potassium
- Limit sodium to less than 2,300 mg of sodium per day (less than 1 teaspoon per day).
- Choose and prepare foods with little salt, and eat potassium-rich foods, such as fruits and vegetables.
Alcoholic beverages
- If you choose to drink alcoholic beverages, do so sensibly and in moderation; 1 drink per day for women and up to 2 drinks per day for men.
- Not everyone should drink alcoholic beverages. Don't drink alcohol if you cannot restrict or control your intake, are or could become pregnant or are breast-feeding, are taking medications that may react with alcohol, or have certain medical conditions. Children and adolescents should not drink alcoholic beverages.
- Don't drink alcoholic beverages if you are doing activities that require attention, skill, or coordination, such as driving or operating machinery.
Food safety
To avoid food-borne illness:
- Clean your hands and food contact surfaces and fruits and vegetables. Meat and poultry should not be washed or rinsed.
- Do not prepare fruit and vegetables on the same cutting board that you use for raw meat.
- Separate raw, cooked, and ready-to-eat foods while shopping, preparing, and storing food.
- Cook food to a safe temperature to kill microorganisms.
- Chill (refrigerate) perishable foods promptly and defrost foods properly.
- Avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs or foods containing raw eggs, raw or undercooked meat or poultry, unpasteurized juices, and raw sprouts.
| Author: | Caroline Rea, RN, BS, MS | Last Updated: April 19, 2007 |
| Medical Review: | Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator Andrew Swan, MD, CCFP, FCFP - Family Medicine | |
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