Nutrition is the foundation in maintaining good health. There are many, many resources available on healthy eating. It is about taking the time and finding the resources that resonate with your specific needs, (ie sodium-free, gluten-free, vegetarian diets, etc).
• Eat whole foods (vegetables, fruits, beans, lean poultry/meats, seafood, fish, grains)• Eat Traditional Foods (fish, berries, seafood, wild meats, roots)• Drink water (6-8 glasses/day)• Avoid hydrogenated and trans-fats; as well as reduce saturated fats• Eat vegetables with every meal• Avoid sugary drinks (pop, energy drinks, ice teas, lemonades, sugary coffee drinks, fruit drinks)• Mindful Eating (Sit for all meals, focus on eating, chew your food)
Eating foods from all nutrient groups; Meats, Fish, Seafood and Alternates; Grain Products; Calcium Containing foods and of course, Berries, Roots, Vegetables and Fruits.
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 grain or starchy foods, as well as meat, fish and alternates to one quarter of the plate each.
Frequently choose foods that have been through as little processing as possible. A good example is to eat fresh fruit more often than to drink fruit juices. To take it even further, 100% fruit juice is a healthier choice than a fruit 'drink or beverage' which is only mildly better than a fruit flavoured pop.
It's important to eat different foods from each nutrient group. 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. These nutrients include: carbohydrates, protein, fat, fiber, as well as the very essential vitamins and minerals. For BC First Nations Peoples, traditional food has been a source of sustenance and healing for communities for centuries, not just from a physical sense but also from an emotional, mental and spiritual perspective. 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 BC First Nations Peoples. Many First Nations Peoples rely on traditional food (fishing, hunting and gathering) as a primary food source.
Sugar in Foods and Drinks
Fat in Foods
Healthlink BC: Healthy Eating Search for nutritional facts by conditions, demographics or keywords
Healthlink BC Factsheet Generator Make your own factsheets on Sodium or sugary drinks
Helpguide.org: Healthy Eating Tips Tips and resources for healthy eating
Get Local BC Resources and information on local foods, their importance, impact on the environment and availability in BC
Eat Local List of local farmers markets
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
Indigenous Recipes from Dietitians of Canada
Current resources at FNHA
Traditional Foods Fact Sheets
Health and Wellness Diary
Healthy Food Guidelines