There isn't one right way to do it, so don't fret. Don't try to change everything at once because you just won't be able to stick to it. When people try to completely overhaul their eating or exercise routine they often feel defeated, but a complete overhaul is difficult for pretty much everyone. The great thing is that you can make gradual changes that fit into your life.

The successful route is to pick a few activities that you enjoy doing and continue to eat foods that you enjoy the taste of. You may need to adjust portion sizes or the frequency of certain choices, but healthy eating doesn't need to feel impossible. Take a look at what you're currently doing and identify the healthy choices you already make (good for you!). Then start to identify areas that you need to improve upon. In order to reach your long term goals, you need to set small goals to work on daily.

A few suggestions from Canada's Food Guide include:

- Eat at least one dark green and one orange vegetable each day

- Have vegetables and fruit more often than juice

- Make at least half of your grain products whole grain each day

- Drink skim, 1%, or 2% milk each day

- Eat at least two food guide servings of fish each week

- Satisfy your thirst with water

Pick a few key things to work on. Then don't move on to the next change until you conquer your first one. Keep in mind that you're making changes for life, so think about what is realistic for you.

If you're still not sure where to start or want more specific guidance, contact a Registered Dietitian (RD).

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

Eating breakfast is associated with other healthy behaviours such as choosing healthy snacks and meals later in the day. People who skip breakfast are more likely to have a higher BMI (body mass index) or be overweight/obese compared people who eat breakfast ¹. Oddly enough, people often skip breakfast in an attempt to lose weight. If you miss this opportunity for fuel, you may get so hungry that you overeat later in the day. When you let yourself get too hungry you are more likely to grab for immediate satisfaction (fat, salt, or sugar) and end up consuming more calories than you would have had in a healthy breakfast.

If you currently aren't a breakfast/morning eater you can gradually increase your intake as your hunger improves. Start with something small like a piece of fruit to get your metabolism going and create a habit for yourself. A great way to get the nutrients you need is to choose from at least three of the four food groups at breakfast. This could be whole wheat toast, peanut butter, and a banana, or granola, yogurt, and berries. If you don`t like “breakfast" foods, you can choose other options such as leftovers or a sandwich. You can plan the night before if you know you will be rushed in the morning.

Set a good example for your family and start changing your eating habits today!

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com

¹Affenito, S. JADA 2007;107(4): 565-569

The recommended fluid intake for adults is at least 2.2 litres (9 cups). People will have different requirements based on age, gender, and activity level. It is important to note that water, other beverages (milk, juice, water, tea, coffee), and foods containing fluid (soup, fruit, vegetables) all contribute to hydration. Water is a great choice because it is refreshing and contains no calories.

How can you get enough?

• Keep a glass of water or a water bottle at your desk or close at hand
• Drink a glass of water before each meal
• Listen to your thirst
• Eat vegetables and fruit throughout the day
• Include water before, during, and after activity

Dehydration can affect your mental function, physical performance, and add stress to your organs. See how much fluid you get today and how close you come to the recommendation.

Stephanie Wheler, RD
Something Nutrishus Counselling & Coaching
www.nutrishus.com