Nutrition is important for all Canadians, at every age and stage of life. Nutrition promotes health at every stage of life—it fuels growth and development in babies and children from the inside out, and plays a vital role in helping adults achieve and maintain overall well-being. Nutrition gives us energy to get through the day and gives our bodies the building blocks to support our muscles, our bones, our lungs, heart and brain. 

Besides supporting health, a nutrient-rich diet also helps to prevent disease.Too much or too little nutrition can lead to unwanted consequences. For instance, insufficient intake of calcium and vitamin D can contribute to the development of osteoporosis (REF), while excessive calorie consumption may lead to obesity (REF). Diets high in saturated fat are linked to heart disease (REF), and inadequate consumption of fruits and vegetables can increase the risk of certain cancers (REF). On the other hand, adequate fibre supports a healthy microbiome (REF) and may reduce the risk of colon cancer and other digestive diseases (REF). 

Unfortunately, about 45% of Canadians live with at least one major chronic disease¹.

What we eat can affect our risk for developing chronic disease, including heart disease, colorectal cancer and diabetes. In fact,  dietary risks are the third leading risk factor for premature death from chronic disease, falling just behind high blood pressure and tobacco use².

What types of eating habits increase disease risk? 

Research has taught us that diets low in whole grains, high in processed (deli, cured) meats and low in vegetables and fruits are associated with higher chances of developing chronic disease. 

The good news is, this relationship between diet and health works both ways! Just as a diet low in health-promoting nutrients can increase the risk of disease, a diet high in health-promoting nutrients can reduce this risk. Healthy eating habits, along with other healthy behaviours like regular physical activity, can prevent 80% of type 2 diabetes and cardiovascular diseases, 40% of cancers, and other chronic diseases³.

So, what does healthy eating look like?

A healthy and sustainable diet is built on variety and balance. While there is no “one-size-fits-all” approach when it comes to defining “healthy eating”, we all have some key nutrition needs in common. All people need energy (also known as calories), and nutrients – protein, carbohydrates and fibre, fats, vitamins and minerals – to help achieve and maintain health. The specific amounts of nutrients needed will vary from one person to the next, and a registered dietitian is the best person to support your personal nutrition goals.

Here are science-based eating tips that support health: 

• Eat mostly plants: vegetables, fruits, whole grains, legumes, nuts and seeds. Plant-based foods are sources of fibre, vitamins, and minerals. Fibre provides several benefits, including supporting gut health. 
  • Have fun with recipes that embrace these foods as star ingredients.
    
    
• Enjoy protein from plant or animal sources, or both! Include protein at every meal and snack on it too. Both plant- and animal-based proteins help build and maintain strong muscles.
  • Try these high-protein breakfasts options to start your day
  • Snack on a plant-based smoothie for protein between meals

• Limit foods high in salt, added sugars, and saturated and trans fats e.g. fast foods, candy and chocolate, sodas and sugary drinks, processed meats and packaged baked goods.