Eating Healthy



Nu​​trition

Nutrition is the foundation in maintaining good health. There are many, many resources available on healthy eating. Healthy eating is about taking the time and finding the resources that resonate with your specific needs, whether you need a sodium-free diet, a gluten-free diet, a vegetarian diet or some other type of diet.

Nutrition Tips

  • Eat whole foods such as vegetables, fruits, beans, lean poultry and meats, seafood, fish and grains
  • Eat Traditional Foods such as fish, berries, seafood, wild meats and roots
  • Drink 6 to 8 glasses of water a day
  • Avoid hydrogenated and trans-fats and reduce saturated fats
  • Eat vegetables with every meal
  • Avoid sugary drinks such as pop, energy drinks, ice teas, lemonades, sugary coffee drinks and fruit drinks
  • Practice mindful eating by sitting for all meals, focusing on eating, and chewing your food

Four Tips for Eati​ng Healthy

Bal​ance

Eat foods from all nutrient groups: meats, fish, seafood and alternates, grain products, calcium-containing foods and, of course, berries, roots, vegetables and fruits.

Moder​​ation

Eat portions that satisfy your needs and help you to achieve a healthy weight. Try to make half of your plate veggies and fruits. Limit grains and starchy foods, and keep meat, fish and alternates to one-quarter of the plate.

Close to N​​ature

Frequently choose foods that have been through as little processing as possible. A good example is eating fresh fruit more often than drinking fruit juices. One hundred per cent fruit juice is a healthier choice than a fruit “drink" or “beverage" – both of which are only mildly better than a fruit-flavoured pop.

Var​​​​​iety

Eating different foods from each nutrient group is important. If carrots are the only vegetable you like to eat, try expanding your menu by agreeing to try a new vegetable each week. Although carrots are nutritious, they cannot provide exactly the same nutrients that you will find in broccoli or an avocado. There is no one “perfect" food. 

Healthy foods give you a wide variety of nutrients that your body needs to grow, heal and function properly. Nutrients include carbohydrates, protein, fat and fibre as well as the very essential vitamins and minerals. 

For First Nations peoples, traditional food has been a source of sustenance and healing for communities for centuries, not just physically but also emotionally, mentally and spiritually. Many communities affirm that without access to traditional foods, many cultural and traditional practices, including medicinal practices, would be lost. 

In addition to its cultural significance, traditional food represents an importance source of sustenance for First Nations peoples. Many First Nations peoples rely on traditional food from fishing, hunting and gathering as a primary food source.

Re​sources

​​Vancouver Farmers' Markets

Fat in Foods

Get Local BC Resources and information on local foods, their importance, impact on the environment and availability in BC

Health and Wellness Diary

Healthlink BC Factsheet Generator Make your own factsheets on Sodium or sugary drinks

Healthlink BC: Healthy Eating Search for nutritional facts by conditions, demographics or keywords

Healthy Food Guidelines

Helpguide.org: Healthy Eating Tips Tips and resources for healthy eating

Indigenous Recipes from Dietitians of Canada

Nutrition 101

Setting the Table for a Healthy Food Conversation Tips for care providers working within Aboriginal Communities

Setting The Table Voices of South Island elders & communities on sugary drinks and children

Sugar in Foods and Drinks

Traditional Foods Fact Sheets