{"id":71204,"date":"2021-03-17T15:30:05","date_gmt":"2021-03-17T19:30:05","guid":{"rendered":"https:\/\/brocku.ca\/brock-news\/?p=71204"},"modified":"2021-03-17T15:30:05","modified_gmt":"2021-03-17T19:30:05","slug":"nutrition-month-provides-a-reminder-about-healthy-eating","status":"publish","type":"post","link":"https:\/\/brocku.ca\/brock-news\/2021\/03\/nutrition-month-provides-a-reminder-about-healthy-eating\/","title":{"rendered":"Nutrition Month provides a reminder about healthy eating"},"content":{"rendered":"

To Brock University Professor of Kinesiology Wendy Ward, healthy eating habits are about more than just the foods we eat.<\/p>\n

A nutritional scientist by training, Ward says Nutrition Month in March is a great opportunity for Canadians to re-familiarize themselves with Canada\u2019s food guide<\/a>, which was updated in 2019.<\/p>\n

The food guide resonates with most Canadians, she says, because it takes into consideration people\u2019s busy lifestyles and emphasizes the circumstances around eating: the where, when, why and how we all eat.<\/p>\n

\u201cIt\u2019s about making better choices more of the time, not all of the time,\u201d Ward says. “For example, being mindful of when we feel hungry and not eating just because the food is available or it\u2019s a specific time of day.\u201d<\/p>\n

Better food choices include limiting foods that are highly processed or high in added sugars, sodium and saturated fats, and modelling meals after the Eat Well Plate in Canada\u2019s food guide, which changed from four main food groups to three.<\/p>\n

According to the food guide, fruits and vegetables should make up half of a meal, while whole grains and protein should each make up a quarter of a meal. Plant-based proteins are emphasized, such as beans, soy, flax seeds, legumes and pulses.<\/p>\n

\u201cWhat I really like about the food guide is that everybody can create their own plate within that paradigm,\u201d Ward says. \u201cYou can take into consideration foods you\u2019re actually going to eat, including traditional food from your family\u2019s culture. You don\u2019t have to force yourself to eat things you don\u2019t like because there are lots of options you can fit within those three food groups.\u201d<\/p>\n

Although dairy does not have its own group, the bone researcher in Ward knows the importance of dairy products to get enough nutrients needed to have strong and healthy bones.<\/p>\n

\u201cDairy is part of the protein group and is a great source of calcium, vitamin D and protein,\u201d she says. \u201cProducts like yogurt are very nutritious and may include probiotics, a type of good bacteria. We\u2019re hearing a lot of talk about our gut microbiome and eating for our microbes, and I think yogurt fits in here.\u201d<\/p>\n

The food guide also suggests cooking more often, which Ward says may take more planning and grocery shopping, but is worth the extra effort.<\/p>\n

\u201cFind a time when it makes sense for you to get groceries so you\u2019re not rushing and go in with a strategy to plan meals for the next two to three days,\u201d she says. \u201cMany of us have heard of the recommendation of going to the outside aisles of the grocery store and limiting how often we shop the centre aisles. The point is to buy more fruits, vegetables and whole foods.\u201d<\/p>\n

Involving children in food preparation is beneficial. It can give them a sense of control over their food choices and may help curb selective eaters.<\/p>\n

\u201cHave children slice a banana or apple with a kid-safe knife or let them select the fruits and vegetables for a smoothie,\u201d says Ward. \u201cIf they only like three types of fruits and vegetables, that\u2019s OK. Keep introducing new food options: sometimes they\u2019ll go for it and sometimes they won\u2019t.\u201d<\/p>\n

Soups and chilis are also easy ways to incorporate more vegetables and plant-based proteins into meals.<\/p>\n

\u201cIt\u2019s about slow and achievable change,\u201d Ward says. \u201cThere are moments in our lives when we\u2019re not able to always make healthy food choices and that\u2019s OK. People shouldn\u2019t feel guilty about it. Focus on the positives and make small changes when you can.\u201d<\/p>\n

10 tips for healthy eating:<\/strong><\/p>\n