As a parent, it’s my responsibility to be a role model to my kids in terms of living a healthy life style. Part of that is being active and the other part is eating nutritious food. As a mom to three high-energy boys, I got the active part down (basically, our basement is a hockey rink and the main floor is for all things balls). However, the eating part is a bit trickier. My husband and I enjoy a few treats here and there but we also try to eat healthy meals too. As a family, we are lucky to be able to eat all three meals together at home which gives us greater control. As a self-proclaimed non-foodie (I like to eat, but not cook), it’s not always easy to come up with healthy and delicious meals 3 times a day, 7 days a week. Sometimes, we eat cereal twice a day, and I’m okay with that. Luckily, one of my kids’ favourite meals is baked salmon, mashed sweet potato, Israeli coscus and salad. By the same token, their other favourite meal is Kraft Dinner. We always try to balance the good with the bad but clearly, it’s not easy and we could use some help.
While in theory most of my dishes and snacks may “sound” like I’m providing my family with healthy food choices, my food purchasing decisions may not be the best ones. Specifically, no two products, even if they are the same (i.e. pasta sauces) are created equally. To truly know if you are making healthy food purchasing decisions, you need to read the nutrition facts on packaged food products. Yes, it’s a tedious task, but I have some great tips that make it easy to read and understand food labels so you can make an informed (and hopefully healthier) choice next time you’re out grocery shopping.
When comparing similar products, you need to Focus on the Facts:
1. Start with Serving Size. If you eat a different amount than the Serving Size, you will need to adjust the numbers in the Nutrition Facts label. Also, check to see if the Serving Sizes are similar when comparing packaged food.
2. Use % Daily Value to see if the serving size has a little or a lot of a nutrient. 5% or less is a little and 15% or more is a lot. When making an informed food choice you may want a little of saturated and trans fats and sodium and a lot of Fibre, Viatmin A, Calcium and Iron. Compare similar packaged food using the % Daily Value.
3. Look at Nutrient. Choose packaged food that has more of the nutrients you want and less of the nutrients you don’t want.
If you want to learn more, check out the Government of Canada website
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I like to add variety to my food choices, I pick veggies and fruits of all colours. And reading the food labels is always a smart idea.
For me, eating healthy and nutritious meals requires good planning.
Firstly read every ingredients list on food that you buy – most of the time I then put the item back on the shelf – and secondly cook with fresh foods and not processed foods
Always having veggies & fruit in the front of my fridge so that its the first thing I see when I open the fridge
I buy local fresh fruits and veggies and products if possible.
I like to always have lots of fresh vegetables cut up and on the table at meal times. I find that one of the best ways to get more veggies into everyone.
I try and stick to the Canada Food guide for healthy eating. I add vegetable to every meal.
Have lots of fresh fruit and vegetables washed ,cut and prepped for easy healthy snacks.
We also like have cheese ,granola bars and yogurt on hand too.
My tip is to prep healthy meals and snacks in advance. If you set aside a time each week to plan and prep meals, when it’s a busy day, you’ll still be eating healthy because the prep food is ready to go.
Jeannie Lam
Good planning & smart shopping.
Buy fresh fruits and vegetables at farmers markets.
My best tip is don’t have junk food in the house…if it’s not there then you can’t eat it!
We always have fresh veggies and fruit in our house. We try not to buy snacks that sabotage healthy meals.
I read the labels.
I get fresh veggies weekly from local farms delivered. That way we always have a variety and experience some that we usually wouldn’t pick
Keep fruit and veggies in the house and healthy snacks, reading labels help too
The Farmer’s Market is the best place for good prices on fruits and veggies.
Cook your own meals and check out your local farmers market for fresh veggies and fruits
i try to drink a lot of lemon water, eat salads and whole wheat wraps
We always make sure we have fresh veggies and fruit cleaned and cut in the fridge. We also try to by local as often as possible.
I always try to have fruit at breakfast time and veggies with our dinner. Having snacks pre-made/pre-cut so we’re not grabbing for the easy junk food but grabbing the healthier snack. And reading labels is a must.
My tip is to make sure you spend time doing some prep when you bring home fruits & veggies so they are easy to grab for snacks throughout the week.
Read the labels and watch portion sizes!
Shop the perimeter of the store.
My best tip is to get the kids to help pick out healthy foods and recipes. That way they are more likely to eat them.
Always try to have fresh fruit, veggies ready-cut in the fridge, for snacks.
We have our own veggie gardens which helps the kids to eat healthy from that all summer. They like seeing where their food comes from. I always have veggies on the table for snacking too.
instead of eating late night try not to eat after 7 pm but you need too have fruit or veggies
Try to eat a variety of veggies for different nutrients
I just don’t have any junk food around, and keep my fridge stocked with fruit and veggies, that way no temptation 🙂
Always use fresh veggies in meals and make them interesting to kids. Avoid junk food or fast food. Train kids to make fruit and veggies as part of their daily diets when they are young
My tip is to portion control and stock up on COLORS!!
Cook at home
My tip is to make your food look pretty. Visually appealing makes healthy food more fun.
Pick fruits and vegetable you like to eat
It starts when your shopping for food, planning healthy meals helps you stick to a healthier diet!
Go to the grocery store and/or the farmer’s market HUNGRY, not full! And buy fresh and healthy options -stock up your carriage – and then have fun eating it and cooking at home. It is cheaper to buy quality food and possibly stave off some health problems by eating healthy.
I meal prep a lot of the time consuming things (batch cook quinoa or roasted up some chicken for salads). It works well!
We base most of our meals on veggies and meat!
we try t add spinach to most meals, either in sauces or chopped up into food, and we do not use oils at all
I try to include a veggie and fruit with every meal.
Try to aim for mostly fresh ingredients…Limit anything from a box or bag!
cut up fruits and vegetable and leave them in the fridge. It will make it much easier to grab that healthy snack
i try to use non processed food
Keep healthy snacks and food around that way they have lots to pick from , but good options
It is tough to feed a large family and please everyone. I always try to find meals that are most appealing and add raw carrots, cheese or even peanut butter for protein, as some of my 5 are picky eaters! 🙂
I buy local and organic as much as I can and we try to bake or grill instead of frying our foods. I also try to include as much veggies as I can in our meals!
Be aware of portion size and have self control. If you are eating out, ask the server for a take out box or bring Tupperware to portion your meal before you over eat.
Try to make meals from scratch and trying to eat more veggies and fruits
menu planning is important for not falling back on quick and easy / processed foods
cook yourself from scratch using fresh ingredients 🙂
Lots of salads and fresh foods!
I think the most important thing to help you to eat healthy is a MENU plan.
Avoid processed or packaged foods (or try to limit them) as they often have high sodium and other ingredients that lack nutritional value. Plan your meals and try a homemade dinner as often as possible
Have lots of fruits and veggies prepared and ready to eat at all timeS!
Meal plan and buy fresh unprocessed foods.
Taking the time for proper meal plans
I always add fruits and veggies in every meal!
My tip would be to plan ahead, read labels and avoid using processed foods
Fill 3/4 of your plate with veggies before you had anything else
Read the labels and lots of fresh fruits and veggies!
add lots of veggies to your meals
plan ahead when shopping, use a list and buy fresh fruit and veg
use fresh vegetables and plan in advance what kind of recipes you will do
Try to include veggies in every meal
My best tip – make healthy eating a habit. If you dont keep ‘junk’ in the house, it’s not there to temp.. pretty soon healthy choices are the go to snacks!
My best tip for eating healthy and nutritious meals is to prepare meals from scratch,buy no processed food
We try and eat things that are 1 simple ingredient, like fruits, veggies or meat. NOthing processed
I keep alot of cut up fruits and veggies in the fridge and lots of dipping sauces that are home made
My bet tip is plan ahead. I always try to keep fruit at the ready. And keep a hard salad ready to go in the fridge. Brocolli, Carrots, Beets, Turnip, Celery, Cabbage, Radishes. I slice them julienne style, and grab it add dressing and bingo.
Get lots of fresh greens, if it’s there, you’ll eat it.
Eat different coloured veggies everyday
try to make a colourful plate at every meal. and eat veggies in whatever form you prefer them. whatever gets them down 🙂
You gotta prep. Make a ton of various bagged nutritious snacks for the week. Yes definitely have fruit & veg, but mix it up with protein balls, roasted chick peas, spiced nuts… stuff you actually WANT to snack on, that will take the edge off your cravings.
Buying a lot of fruits & veggies and prepping them. Snackig on veggies instead of chips.
Definitely to keep an eye on your portions!
I try to use as many fresh fruit and veggies as possible and I try to eat 3 times a day so I don’t stuff my face by the time 8pm rolls around. I love your pictures with your little Sherlock Holmes hats 🙂 Thank you Maya!
Plan ahead and don’t go to the grocery store hungry.
I like meal planning. If I have my meals set up for the week I’m less likely to grab take out 🙂 Many thanks!
My best tip is to have half of your dinner plate full of vegetables. For dessert, have fresh fruit.
Follow the Canada Food guide. There is a lot of great info there to keep a healthy and balanced diet.
We always have fresh fruit and veggies pre-cut in the fridge to snack on. 🙂
Not having unhealthy foods in the house in the first place helps a lot.
Besos, Sarah
Journeys of The Zoo
Being organized and meal planning ahead of time really helps!
Common Sense is my best tip, to the few who have it. 🙂
do most of your shopping on the outer perimeter of the grocery store to get the fresh products
I try not to purchase items that are not too healthy that way when kids feel snacky and want to reach for unhealthy treat – there is only healthy available ) fruit,yogurt,veggies
Add lots of veggies and fruits to meals! 🙂
Prep ahead of time. If veggies are washed and ready to go, then you’re more likely to use them
Use whole foods. The less things that appear on a label (or better yet if it has no label at all!) the less things your body has to process! (Suzi)
Plan your meals carefully. Always include a variety of veggies
Drink water and veggies
Cook them yourself and eat out less!
My best tip is to meal prep! You can cook meals on the weekend and freeze them for quick easy meals during the week!
Definitely prepare in advance and know what you’re making – those nights with no plan are the ones that end up at the drive through!
Replace soda and juice with water, add lots of different veggie colours to meals
Cut up Veggies & have to easy to access for snacks
I choose fresh vegies and fruits and shop the outside aisle.
We eat a lot of things that grow and fresh and colourful
Shop the perimeter of your grocery store as much as possible.
My best tip is to prep food on one day for the whole week so you have lots of healthy, convenient food on hand. This makes you much less likely to reach for the convenience foods when you are tired or in a rush.
Jonnie
A helpful tip is to cut out or reduce soda and caffeine because I find that both can really make you more hungry and crave more junk food.
I like to add extra vegetables to dishes like spaghetti , meatloaf or stews for extra fiber.
Add lots of veggies and fruits
Read the labels and plan ahead.
Planning and cooking ahead keeps me from stopping in to the drive thru after a long day!
Make a shopping list and read the labels when shopping. Being prepared is key!
I always look at nutrition facts. Especially sugar and sodium, they are what I try to avoid most.
I always take of labels and eat a rainbow of variety of produce everyday. I home make most of what we eat so I know exactly what is in our food.
I buy local fresh fruits and veggies and products if possible.
We try to avoid packaged food & eat lots of fruit & fresh veggies.
Keep fruits and veggies in sight so they don’t go rotten in the fridge. Also, a good tip is to plan out your meals!
We buy local vegs and fruit at the market.Also don’t buy alot of processed or boxed foods rather make every.I also make and prep lunches and snacks for the week on sundays
Healthy eating, is reading labels, and sit down and eat 3 meals a day.
I have fresh vegetables and lots of fruits in my fridge at all times..makes going for a snack as easily as opening up a bag of chips..if it’s cut up and ready it will get eaten
My best tip for eating healthy and nutritious meals is to cut out all processed foods, buy organic as much as possible, and go green, We became vegetarian as an effort to get healthier. There are lots of healthy meat alternatives.
Eat plenty of vegetables at every meal. Make a grocery list and stick to it.
Buy fruits and vegetables that have a longer shelf life so you have more time to eat/cook them.
At every meal, we include a vegetable, a fruit and a protein. I like to shop the outside of the store too to make sure I’m buying more ‘whole’ products and not pre-packaged.
Portion control!
Start a garden and grow your own foods.
Plan meals in advance, stock healthy snacks at home
Eat in proportions and don’t overeat a certain kind of foods you like.