Food Choices Factors
What we choose to eat can be determined by a number of different factors:
- The European Food Information Council offers their understanding of influences on food choices.
- Marketing is another source that has a HUGE impact on our nutritional choices, but we can learn some strategies to combat marketings influence:
Don't Let Marketing trick you!
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DO NOT "GO ON A DIET!"
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- Weight should NOT be how you determine if you eating well and should NOT be a concern
- In the case of this fitness blogger, muscle weighs twice as much as fat so she can weigh more while being healthier.
- This is also why BMI (Body Mass Index) measurements are stupid!
- Dwayne "The Rock" Johnson is obese by BMI standards! (His BMI is 34.3 making him Obese!)
- Weight also doesn't account for the millions of people have prediabetes without any outward signs.
- Follow Canada's Food Guide, stick to a proper balanced diet with proper portions and eating until satisfied (not stuffed!) is ideal because it is a lifestyle change where you listen to your body.
- You can consult with a Dietitian or look through their public website to help you navigate and plan any changes to your eating habits
- A Dietician is different from a Nutritionist (click here to find out more). Nutritionists can be very helpful, but you may want to check their credentials.
- You can consult with a Dietitian or look through their public website to help you navigate and plan any changes to your eating habits
Nutritional Supplements:
- There is NO magic pill for health and wellness (see videos below). Health revolves around a lifestyle including proper diet and exercise
- However, the placebo effect will make it seem as though it works and then you get into a cycle of buying something you don't need that doesn't work.
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Tips for healthier eating habits:
- Reduce the amount of "ultra-processed" foods
- Read food labels to help follow these other recommendations (check the serving sizes to help compare)
- Canada Food Guide Reading Labels & Dieticians of Canada Guide to Reading Labels
- Read and follow proper serving sizes. We often over consume since we think
- Canada Food Guide Reading Labels & Dieticians of Canada Guide to Reading Labels
- Increase your Whole Grains, Fruits, and vegetables to get more Fibre
- Most people don't get enough:
- Dietician information on Fibre and how much you should be getting.
- Article on how a higher fibre diet is beneficial
- Sources of Fibre & Fibre content of Foods
- Most people don't get enough:
- Reduce your added sugars and salt intake (see infographics below for impact of excess sugar/salt)
- Drink water! (Fruit juices are just as bad as pop for sugars - See above)
- Reduce your saturated and trans fats consumption / Increase your unsaturated fats (e.g. Monounsaturated and polyunsaturated fats [Omega 3s, and Omega 6s] are good fats)
- Follow the Eat Well Plate of the Canada Food Guide
- The food guide now shows a plate with what portion of it should include which types of foods to help visualize healthy food portions. You can click on a type of food (e.g. Fruits & Vegetables) on the plate to get examples and tips to eat healthier
- Click on this link to see Canada Food Guide suggestions for how to make healthy meals with the "Eat Well Plate"
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- The food guide now shows a plate with what portion of it should include which types of foods to help visualize healthy food portions. You can click on a type of food (e.g. Fruits & Vegetables) on the plate to get examples and tips to eat healthier
Figuring out Serving Sizes
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Bonus Video: Marketing Tricks to make you spend more!
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