Registered Dietitian Services

Healthy eating is more challenging today than ever… with the ever-increasing supply of food choices in the marketplace, the aggressive advertising of ‘healthy’ products, and the latest consumer trends, it is hard to know what to eat.

More simply, healthy eating is choosing a pattern of eating that will give your body the nutrients it needs to promote health and well-being while reducing your risk of developing chronic diseases, such as
type 2 diabetes, heart disease and cancer.

It doesn’t mean you have to give up your favourite foods. You just need to include healthier options of the foods you enjoy, more often. The pattern of what you eat most days is more important than
any particular meal or food choice.

Follow the healthy eating recommendations from Canada’s Food Guide to ensure your
everyday diet is a healthy one.
·Use Canada’s Food Guide Healthy Plate to help plan healthy meals and snacks.
·Still struggling with what to eat, check out the CFG recipes for some fresh ideas about healthy meals and snacks.
Willpower if not enough to change our eating behaviours in an environment that is constantly inviting us to choose convenience foods that are too high in fat, sugar or salt. Set yourself up for success by reviewing your food environments at home, at work and when eating away from home. It is a lot easier to make the right decisions when the healthy choice is the easy choice!

Identify the problem areas at home - Renovate your Food environment

Next, move onto your work environment and identify -Healthy Choices at Work.
Packing Healthy Lunches and Snacks for Work
Shift to Healthy Eating at Work
Nutrition Tips for Shift Workers on the Road

Finally, think about how often you eat out
in restaurants or away from home with friends or family. Is it an occasional
treat or happening a few times a week? This will help you to determine whether
you need to rein in your extras or add in healthier food choices to balance out
your week. For example, you might try eating a healthy snack with foods you are
less likely to eat out before you go. This way, you are less tempted to
overeat. It may take awhile to find something that works for you, so don’t get
discouraged if you are unsuccessful the first few attempts.

Eating Out the Healthy Way

Have a healthy eating question?

Call Health Connect Ontario toll-free at 8-1-1 to speak to a Registered Dietitian about nutrition and healthy eating for free.

Call the Windsor-Essex County Health Unit Family Health Hotline for information and resources on a wide variety of topics related to pregnancy and children from birth to 6 years of age. The Family Health Hotline is available Monday through Friday, 8:30 am to 4:30 pm, at 519-258-2146, ext. 1350.

Visit www.UnlockFood.ca for nutrition resources, articles, videos, and menu planning tips.
Visit www.cookspiration.com to get recipes, tips on cooking and meal planning.

Healthy Eating Across the Lifespan

Infants – Knowing what to offer and when is important for your infant’s health and development.

10 Great Reasons to Breastfeed your Baby
Ten Valuable Tips for Successful Breastfeeding
Feeding your Baby – A Guide to Feeding your Baby Solid Food
Infant Nutrition (Health Canada)
All About Homemade Baby Food

Toddler and Preschool
How to Build a Healthy Toddler - Information on feeding children 18-35 months.
How to Build a Healthy Preschooler – Information on feeding children 3-5 years
Feeding Toddlers and Young Children – Discusses family mealtime and the feeding relationship, finger foods and common eating behaviours.
Have a Picky Eater?
Say Good-bye to Picky Eating
Picky Eaters – Commonly Asked Questions

Children
Do you have questions about your child and healthy eating?
How Children Learn to Eat New Food?
Eating Well at School
Packing a Lunch for a Balanced School Day
Packing Healthy School Lunches and Snacks FAQ
Plant Based Beverages for Children
Your Child Will Grow Up to Get the Right Body

Youth
Visit Canada’s Food Guide Healthy Eating for Teens

Did you know?
Eating together as a family has incredible benefits for everyone, especially for children and youth.
Check out - Healthlink BC The Benefits of Eating Together for Children and Families
Canada’s Food Guide Eating Meals with Others

Adults
Eating Out the Healthy Way
Emotional Eating
Healthy Snack Ideas for Adults

Pregnancy
Health Before Pregnancy: Take the Time to Ask These Nine
Healthy Eating for a Healthy Baby
Healthy Pregnancy Guide

Older Adults - As you get older, your body needs more vitamin
B12, calcium, and vitamin D. At the same time, you may be experiencing less
hunger, more difficulty chewing because of problems with your teeth or gums,
and less interest in planning or preparing meals. This can make it more
challenging to eat well.
A guide to healthy eating for older adults
Just for Men Stay Healthy Over 50
What to Eat During and After Menopause?
Five Tips on Maintaining your Weight as you Age