• 2 min read

6 quick tips for a heathier diet

  • Resources

If you need help starting or maintaining a healthy and nutritious diet, try these tips: 

1. Plan ahead.

  • Think about your meals and snacks in advance to avoid multiple trips to the grocery store. Try using a Weekly Menu Planner. These plans can be kept for future use. For helpful meal planning tips, see “Meal Planning.”
  • Create balanced meals: 1/2 plate vegetables and fruit, 1/4 plate protein, 1/4 plate whole grains. Balanced snacks include fibre and protein, such as apple and peanut butter or whole grain crackers and cheese, which can help keep you fueled between meals.
  • Stay hydrated. Consider keeping a water bottle at your workstation.

2. Stick to a schedule.

  • Aim to have three meals per day, every 4-6 hours.
  • If you are working from home, prepare your meals and snacks as though you are going to work for the day. Plan similar timing for meals as you would at a role in a space outside your home.
  • Eat your meal away from your work area. It can help you recharge both physically and mentally.
A father and his young son smile and enjoy each other's company while in the kitchen, surrounded by healthy foods.

3. Shop on a budget.

  • To reduce your grocery bill, consider frozen foods such as fish, meat, vegetables and fruit; canned foods, including beans, lentils and tuna; and bulk whole grains such as oats, brown rice, whole grain pasta and barley.

4. Consider healthy substitutes.

  • Be mindful that certain ingredients at the grocery store might be out of stock.
  • Consider simple substitutes as a backup plan, like chickpeas instead of chicken in your stir fry.
  • Use Canada’s Food Guide to find alternative ideas for each section of the plate.

5. Make your food last.

  • Leftovers can be a great way to reduce food waste. Consider including leftovers as part of your meal plan.
  • Keep leftovers in the fridge for up to three days – reheat thoroughly before eating.

6. Be Mindful.

  • During times of uncertainty, we may be feeling new or unfamiliar negative emotions. If you notice you are reaching for food to comfort yourself, consider other forms of self-care such as calling a friend, listening to music, yoga or calm breathing.
  • If you are new to self-care, consider a small task each day using this 30 Days of Self-Care calendar.
  • You can also talk to your health care provider about the mental health resources available to you through Calgary Foothills Primary Care Network.

If you need more advice related to your nutrition or digestive health, consider speaking to one of our registered dietitians or attending an Ask a Dietitian workshop.