CREDIT: FUSE / THINKSTOCK
Reading and comparing labels is a smart and easy way to make more informed nutrition decisions.

Good nutrition is actually simpler than you think. What makes nutrition complicated is your behaviours, beliefs, lifestyle and current state of health. The world further complicates good nutrition further with all its promises. Here are some simple nutrition rules to follow that can help you get on to a path of a healthier lifestyle.

Eat whole foods first

This means eating the natural part of the plant (vegetables, grain, fruit, oil, etc.) and meat and eggs. You can liven up your diet with other whole foods, including herbs and spices. Depending on how you feel about dairy products, you can consider them as part of your whole foods diet as well. Supplements are secondary and only work well with a healthy diet. Your doctor, naturopath or dietitian can advise you on which ones you need based on screening; you should never take supplements unnecessarily, as they can have serious side effects.

Eat as little healthy processed foods as possible

Even whole grains or all natural versions of whole grains may be missing things you need (fibre or protein), or they may contain things you don’t need (sugar or salt) to make it taste better. Processed foods include juice, sauce, cereal, pasta, breads, dips and condiments. If it comes in a package and has more than one ingredient, it has been processed in some way. These still have a great place in your diet (i.e. milk) but we don’t always need much in terms of portions.

Read and compare nutrition labels

Look at the ingredient list; items are listed in order based on their volume. If flour or sugar is listed first, that is what the majority of the product contains. Next, look at the label. This tells you the basic information based on a certain serving size. Make sure you know how much that serving size really is. Typically, most labels only have room for certain vitamins and minerals, including sodium, iron, calcium and vitamin A and C. There are many other vitamins and minerals that could have a higher concentration than what is listed, and you may need to use an online source or ask the manufacturer. Use the Canadian Nutrient File (tinyurl.com/ooql36p) to help you find information not listed on the package.

Drink water

It’s simple, you need hydration and water is your best bet. If you have to drink juice, make sure it’s 100 per cent natural, it’s not from concentrate and it doesn’t contain added sugar. If you have to drink coffee or tea, limit the caffeinated versions to one to two cups (250 to 500 mL) and try caffeine-free herbal teas instead. Don’t forget to switch from heavy creams, butters and sugar to small amounts of honey, lemon and low fat milk. Limit alcohol to one four- to six-ounce glass a day, including wine and beer.

Eat when you’re hungry

Eat small amounts. While your stomach can expand and hold as much as two to three litres of food, your satiety level can be reached with just a quarter of a litre (250 mL). If you eat on a regular schedule – within two hours – each day, generally you will be hungry at those same intervals. There is also no need to make yourself eat before a social gathering or going to the grocery store, unless you are truly hungry. You may run into the danger of over-eating. You should never eat so much that you feel sick or have to unbutton clothing around your waistline.

Plan and prep healthy meals and snacks every week

Plan your grocery list for the meals you will need for that week and meals to get you started in the following week. Make something different for dinner at least every night for two weeks; six to seven different lunches and four to five different breakfasts. Try making soup, salads and homemade granola bars/snacks ahead of time.

Out of sight, out of mind

Get rid of unhealthy things – don’t buy it on your regular grocery trip, even as a treat. You can make treats out of healthy options and think of other ways to treat yourself.

If you must indulge, pick a specific time and stick to it

Only eat a small piece of cake on birthdays. The more healthy eating you do, the less you will want unhealthy options. When you eat things in excess or too often, like salt, sugar or fats, you crave them more. Healthy eating will help to put your hormones and cravings in balance and you’ll know it’s working when you find unhealthy options less desirable.

Karen Nixon-Carroll is the Program Manager at Fitness 101, Fanshawe College professor, YMCA fitness course trainer and examiner, Fanshawe FHP grad and holds many fitness certifications for personal training, group fitness and wellness. Email her at karen.carroll@fanshawec.ca. She is currently on maternity leave.