HEALTHY EATING. is an essential part of leading a healthy lifestyle. Your body requires a well-balanced diet every day in order to maintain the adequate amounts of vitamins, HEALTHY EATING. nutrients and minerals needed to maintain a healthy weight and body as well as protect you from certain diseases.


“to eAt is A necessity, but to eAt intelligently is An Art”
– La Rochefoucauld (French Writer)
A nutrient is anything in food that:
• Provides energy • Helps your body “burn” another nutrient to provide energy • Helps build or repair tissue Making healthy choices can sometimes be hard, but there are easy changes you can make to eat better. To help prevent heart disease, stroke, and perhaps other diseases, you should eat mainly:
Fruit: Adults should eat between 1½ to 2 cups of fruit every day. Fruit is great for a snack, side item or dessert (like one small banana, one large orange, and ¼ cup of dried apricots or peaches).Vegetables: Adults should eat 2½ to 3 cups of vegetables per day. Try to pick a variety of colours when selecting veggies at the store. Eat more dark green veggies (such as broccoli, kale, spinach, and other dark leafy greens); orange veggies (like sweet potatoes or carrots); and beans and peas.
Protein: Adults should eat 5 to 6 ounces of protein per day. Choose lean meat, poultry, and fish. Mix up your protein sources with more

Fish is a great option. Broil, bake, steam, or grill it. Fish and shellfish contain a type of fat called omega-3 fatty acids — it’s good for you! Research suggests that eating omega-3 fatty acids lowers your chances of dying from heart disease. Fish that naturally contain more oil (such as salmon, trout, herring, mackerel, anchovies, and sardines) have more omega-3 fatty acids than lean fish (such as cod, haddock, and catfish).

Grains: Adults should eat 5 to 7 ounces of grains per day. Choose whole grains like whole wheat bread and pasta, brown rice, oatmeal and whole wheat cereal instead of refined (white) grains whenever possible. One ounce is about one slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. Eat whole-wheat bread instead of white bread or brown rice instead of white rice.
Dairy: Adults should eat less than 3 servings of low-fat dairy (milk, yogurt, cheese) per day. Fat-free or low-fat versions of milk, cheese, yogurt, and other milk products.