Nuts are good for our brain, heart, and overall health! Have a variety of nuts or seeds each day, but no more than ¼ cup!
Our colon has healthy bacteria that lives in it (yup, that’s right, we’re full of bacteria!). Aim to include yogurt in your diet regularly to keep your good bacteria counts up and your bowels healthy.
Vegetables are low calorie but be careful as to how they are prepared.
Alcohol and refined sugar are empty calories. When looking at weight management, reflect on your current intake of these.
Alcohol is high in calories (a whooping 7kcal/g)! Treat it like an extra that you need to carve out room for in your diet to make it fit.
Consume calories that provide the benefits of healthy fats, fibre, vitamins, minerals, and antioxidants!
Dietitian Health Tip: Supplement safety alert! Be careful of Natural Health Products such as vitamin and mineral supplements, herbal medicines, homeopathic medicines and traditional medicines (e.g. traditional Chinese medicine).
Dietitian Health Tip: Add colour to your daily food intake (red, orange, yellow, green, blue, purple, brown and black).
Always read your food labels – use the percent daily value (% DV) to compare products.
Cooked spinach, kale, collard greens, green turnips, and swiss chard are rich dietary sources of lutein and zeaxanthin.