People Interested In Health

People Interested In Health

Strategies for a healthy weight
Controlling your weight doesn't necessarily mean changing your lifestyle at all. Take it in small steps, set small, realistic goals for yourself, and then build from there. A small steady weight loss of 1 or 2 pound (½ to 1 kg) per week is easier to achieve and healthier for your heart than a large and sudden loss. Studies also show that you'll be less likely to regain that lost weight.

What to eat
Eat plenty of vegetables and fruit, filling half of all your meals and snacks with these. When possible, opt for whole grain breads and cereals to keep you feeling full.
Opt for protein from a variety of sources, including beans and lentils, nuts and seeds, low-fat yogurts and cheeses, lean meats, poultry and fish.
Taste a wide variety of healthy foods, from red bell peppers to dark green leaf lettuce, whole grain bread, legumes, beans, tofu, low fat milk, lean meat and nuts, in order to benefit from a variety of essential nutrients.
Read the Nutrition Facts table on food packaging to assess the number of calories and the amount of saturated fat, sugar and salt in a product. Also consult the Nutrition Facts table to find out the content of healthy nutrients such as protein, fiber, vitamins A and C complexes, iron and calcium.
Avoid highly processed, or ultra-processed foods, as they are a major source of saturated fat, sugar, and salt. In general, these foods contain a large number of ingredients, come in packaging, and require little preparation. Here are a few examples:
processed meats (hot dogs, hamburgers, cold cuts);
fried foods (fries, onion rings);
frozen meals (pizza, pasta sides);
snack foods (chips, crackers, donuts, cookies).
What to drink
Drink mostly water throughout the day.
Choose low fat milk (skim, 1%).
Avoid carbonated drinks, sugary drinks, fruit juices, and alcohol.
How much should you eat?
Make your portions a reasonable size. Avoid gigantic portions and second courses.
Use smaller plates, bowls and cups.
Fill half the plate with vegetables and fruit, a quarter with whole grains and the other quarter with protein foods.
When to eat
Eat three meals and two snacks a day, at regular intervals.
Make sure you have lunch. People who eat breakfast tend to maintain a healthy weight.
How should you eat?
Eat slowly, savoring the aromas and textures.
Make meals a social event with family or friends, which can prevent overeating.
Avoid “mindless eating” at your desk, in your car, or in front of the TV.
Be physically active
Adults aged 18 to 64 and seniors aged 65 and over should get at least 150 minutes of moderate to vigorous intensity physical activity each week.
Just 30 minutes of moderate activity a day, most days of the week, such as a brisk walk, not only helps you lose weight, but is a key factor in keeping those pounds off in the long run.
The Canadian Physical Activity Guidelines recommend that adults between the ages of 18 and 65 get at least 150 minutes of moderate to vigorous physical activity each week. Try using a pedometer to motivate yourself to be active every day by counting your steps.
Healthy waistline
Measuring your waistline can help assess your health risk associated with obesity. Even at a healthy weight, excess weight around your waist can increase your risk for high blood pressure, high cholesterol, cardiovascular disease, and type 2 diabetes. The best way to tell if your waistline is increasing your risk of cardiovascular disease is to measure it. To learn more, read our article "Healthy waistline and weight".