Nutrition (Healthy Eating)
Nutrition is a critical part of health and development. Better nutrition is related to improved infant, child and maternal health, stronger immune systems, safer pregnancy and childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular disease), and longevity.
A nutritionist, also known as a clinical dietician, can provide a personalized treatment plan to help you prevent or treat a chronic condition, lose or gain weight or help you improve your eating habits and your relationship with food. A dietitian can also help you meet your nutritional goals through providing an insightful education and intervention plan while maintaining a collaborative framework to a personalized approach. Considering different factors including gender, age, health status, and physical activity, a treatment plan will differ from one person to another, with the core focus on providing a healthy balanced meal plan that emphasize a healthy relationship with food.
How to develop a healthy and balanced eating pattern:
- Eating more vegetables and fruits, especially those that are:
- dark green such as broccoli and bok choy
- orange such as carrots and sweet potato
- Selecting whole grain varieties of grain foods such as:
- whole grain pasta, bread
- whole oats or oatmeal
- whole grain brown or wild rice
- Replacing dairy products that are higher in saturated fat, sodium, and sugars with healthier varieties such as:
- lower fat unsweetened yogurt, lower fat and lower sodium cheeses
- lower fat white milk and unsweetened plant-based beverages
- Add a moderate protein portion at every meal such as:
- eggs
- lean meat cuts
- chicken
- some plant based protein foods such as legumes, tofu, nuts and seeds.
- Limiting highly processed foods such as:
- preserves like jams and jellies
- desserts like ice cream and chocolates
- salty snacks like potato chips and pretzels
- processed meats like bacon and sausages
- sugars and syrups like honey and molasses
- bakery products like cookies and croissants
- sauces, dressings, dips, gravies and condiments
- sugary drinks like juice and sweetened coffee and tea
In summary
Focus on building a colorful balanced meal that includes all food groups, while limiting processed foods which should only be consumed occasionally. Avoid crash and fad diets and consult your dietitian for a personalized plan that meets your nutritional needs and goals.
References
Make it a habit to eat vegetables, fruits, whole grains and protein foods - Canada's Food Guide
Dietary Guidelines for Americans, 2020-2025 - Executive Summary in English