Eating a nutritious and balanced diet is one of the best ways to protect and promote good health.This means a focus on a balanced intake and following the recommended guidelines for health benefits. Your relationship with food is also an important part of good nutrition. A key part of that relationship is to trust the signals your body sends you. Your body tells you when it needs food (feeling hungry) and when it does not (feeling you've had enough).

Healthy Habits

Make water your number one choice. Water is an essential part of a healthy diet, and is required by the body for all it's functions. Other drink choices could include white milk (unsweetened and lower fat), unsweetened fortified plant-based beverages and unsweetened coffee and teas.

• Women need 2.2 L or 9 cups of fluid daily
• Men need 3 L or 12 cups of fluid daily

Limit caffeine
Coffee and energy drinks cause a short-term burst of energy followed by a long-term slump. Limit caffeine to a maximum of 400 mg/day, equivalent to about 3 cups of coffee. Also be aware of other products that have caffeine in them. Black teas, colas and even medicine such as ibuprofen all contain caffeine.

3 steps to healthier grocery shopping
Use these 3 steps to help you make healthier food choices when you are grocery shopping.

1. Be prepared - Plan ahead and always shop with a grocery list. This will save you time and money and help you buy only for the foods you need. Part of being prepared includes not shopping on an empty stomach.

2. Fill your cart with healthy choices such as fruit and vegetables, whole grain foods and protein foods
*Helpful tip, make half of the items in your shopping cart vegetables and fruits. In-season vegetables and fruits are often fresher and less expensive

3. Assess your shopping habits - Keep track of where in the grocery store you are spending time and what types of foods you put in your shopping cart. Look at food labels and try to limit the amount of highly processed foods you purchase. Be aware of marketing and how it might influence your purchasing.


Nutritional Counselling

Do you have concerns about your nutrition? Does your busy schedule cause you to make poor nutritional choices? Are you concerned about your weight, cholesterol levels, heart health or diabetes?
You are eligible to access up to two hours of personalized nutritional education, at no cost, with a Dietitian/Nutritionist who can:

  • assess your current situation
  • make recommendations
  • assist in building an action plan
  • menu planning ideas

Access a the Nutritional Counselling service overview to learn more.To arrange an appointment with a Dietitian/Nutritionist, contact our Assistance Program provider.

Canada's Food Guide

Canada's Food Guide (English)
Food Guide Snapshot (Other languages)

Beyond the food guide, a number of healthy eating tips and resources can also be found here: