Living Well

Health and Balance:
Achieving a healthier balanced lifestyle is possible for everyone. The key to success is to stick to the plan every day. Balance in your activities and priorities, moderation in your food choices and an active lifestyle are among the many components that will help you reach your goal. Every day the objective is to adjust your priorities to keep moving forward in achieving health and balance. Keep in mind that this is not about a diet but about a new way of living your life.

Get Moving:
Any kind of physical activity that you incorporate into your life is important. Physical activity does not have to be formal or involve going to the gym. What is essential is that you get moving - twenty to thirty minutes a day is ideal. Physical activity has valuable health benefits and prevents disease; it also raises your metabolism. Try to remember that if you over-indulge in food or a special treat that you can strike a balance by increasing your physical activity.

Balance the Equation:
Healthy eating and portion control does not have to be complicated. It can be simple and easy if you balance the equation. Canada's Food Guide explains portion sizes and the necessary food groups. A healthy balanced diet does include carbohydrates such as potatoes. Also remember that not all fats are bad. You want to stay away from saturated fat, transfatty acids, and hydrogenated fat. But you want to include monounsaturated fat, such as olive, canola and peanut oil. You also want to include essential fatty acids in your diet. When it comes to portion control an easy tip is to use your plate as a guide - vegetables should take up about half the plate, protein should take up about one quarter of the plate area. And the rest should come from grains or starch.

Kid's Nutrition:
Getting your kids to eat a sensible balanced diet is sometimes no small feat. Show and tell can be a great tool to get over that obstacle. Show your kids what healthy food choices are and tell them what a sensible serving is. Another trick is to serve your kids what they love, while covering the four food groups. Keep those in mind when you are packing snacks with their lunches. It is important that kids learn about nutrition.

If they see you following the recommendations from Canada's Food Guide they are more likely to do so as well. Try to make the learning experiences fun for your kids. You might be surprised and find out they really enjoy participating in the cooking process.

Meal Planning:
Meal planning is an essential part of achieving a healthy balanced lifestyle. It is your guide that will allow you to stick to your plan. To make things easier, plan your meals for the week and buy all your ingredients at once. Don't be afraid to use frozen foods or vegetables to prepare your meal. They are convenient, just as nutritious as fresh and sometimes more affordable. When time is really at a premium, taking advantage of prepared foods is fine as long as you balance with a healthy fresh side dish such as a salad. A hectic schedule sometimes mean that eating out is the only you will get to eat. When that is the case, just keep in mind the good nutrition principles you apply at home - proper portion sizes and enjoying foods in moderation.

Snacking and Meals on the Go:
When it comes to snacking and eating on the go the key to success is to plan ahead. Nutritious foods and snacks keep you fuller longer and help you avoid overeating. When the mid-morning or afternoon hunger pangs hit, it is much easier to make healthy choices if you have healthy snacks on hand. Sugary foods and snacks will give you an immediate rush of energy but the energy won't last. It is far better to snack on fruits and vegetables, whole grains and lean protein for more sustained energy levels throughout the day. Keep in mind, however, that if you snack frequently, you need to reduce your major meal intake to balance things out. It's all about balance and moderation.

Reading Labels:
Reading labels is an important habit you will acquire on your way to a healthy balanced lifestyle. It's important to know what is included in the food you purchase and the claims that are being made. Some words commonly used on labels such as "light" or "lite" can be misleading. The term "light" means that the food contains one-third fewer calories or half the fat of the regular product. "Lite," on the other hand, is often used to describe the product. It also important to take note of the portion size when evaluating the fat and calories listed. The breakdown is often per serving size and not for the whole package. You should also be aware that ingredients on labels are listed in order of quantity. Always keep in mind that each addition to a food item can add calories. For example it's quite a different story if you are eating a baked potato with sour cream as opposed to eating it with low fat yogurt!

Food Preparation:
The way food is prepared can have a huge impact on taste, texture and presentation, not to mention nutritional value. Fried and deep-fried foods are great in moderation but what is really great is that there are alternatives to deep frying and frying that are just as satisfying and delicious. Roasting, grilling, steaming and baking are wonderful alternatives to frying. The right cooking tools can also make all the difference in food preparation. Convection ovens are excellent at ensuring crispness. Also on the market now are baking sheets with holes in them that allow the heat to circulate evenly, ensuring that French fries, for example, are crisp with no need for turning. If you do decide to fry some of your food, make sure to choose your cooking oil wisely - avoid hydrogenated oils or shortenings.

Canada's Favorite Vegetable:
The potato is a nutritional powerhouse. Potatoes include nutrients such as carbohydrates, vitamin C, some B vitamins, magnesium, iron and fiber when eaten skin-on. Believe it or not, potatoes contain more potassium than bananas. A small baked potato has only 130 calories with zero fat or cholesterol. It is condiments such as butter and sour cream that make the potato less nutritious. Consider topping your potatoes with low fat sour cream or salsa instead. French fries are for most people the favored way to enjoy potatoes. In moderation, oven baked French fries can be enjoyed as part of a healthy meal as an alternative to rice or pasta. The potato, Canada's favorite vegetable, is an incredible source of nutrition.