Ask a Dietitian

62% of Canadians make New Year’s Resolutions and 80% of them make them to live a healthier lifestyle. This year, rather than making the same general resolution to be healthy or lose weight, why not set some more specific, actionable and measurable goals. For many the Near Year is the start of developing the New You however, with unattainable health-related goals being set and competing information, it can be difficult to understand how to be the healthiest version of yourself or to know where to start.

Select a goal you can keep track of. Here are my top 5 suggestions.

#1 Always include a fruit or vegetable at each meal and snack.

We can all stand to include more fruits and vegetables in our diet. Women need 7 ½ cup servings per day and men need 8-10. Fruits and vegetables provide us not only with vitamins and minerals but also fluid, fibre and antioxidants.

Action Step:

• Rather than just having cereal and milk, top it with a banana or some berries.
• Make a fruit parfait
• Fruit smoothies make a terrific snack.
• Aim to include at least one green and one orange vegetable each day.
• Try butternut squash soup for lunch and roast Brussels sprouts for dinner.

#2 Take the supplements you need daily.

61% of Canadian wish someone would clearly identify what they should take. With all the options and information out there it can be very confusing. Here are 4 supplements that can help meet the needs of most Canadians.

• Vitamin D3 for your bones (1000 IU) difficult to get enough through food so in the winter we should all be taking it. Aim to get your calcium through foods.
• Multivitamin: a multivitamin and mineral supplement can help ensure you aren’t missing out on any trace minerals, in particular if you are on a lower calorie diet or if you have eliminated whole food groups.
• Probiotics for gut health
• Fish oils for omega 3 fats. Omega 3 fats have been shown to reduce the risk of heart disease and inflammation.