Are you someone who wants to make healthy eating enjoyable and easy?
There are many options available to help make it easier for you to follow a healthy diet. Eating well can improve your quality of life by helping you:
- Achieve and maintain a healthy weight,
- Prevent and lower the risk, or slow the progression of chronic diseases (such as heart disease, type 2 diabetes),
- Maintain a healthy digestive system,
- Prevent muscle and bone loss to help your body stay strong and active,
- Promote a healthy pregnancy,
- Enjoy a feeling of well-being, and
- Provide your body with the energy and nutrients it needs.
Healthy food choices
Healthy eating is a learned habit. Eat a variety of fruits, vegetables, whole grains, and protein foods every day to develop a healthy eating pattern. Other ways to develop a healthy eating pattern are to:
- choose foods that have little to no added sodium, sugars, or saturated fat,
- limit processed foods,
- keep your kitchen stocked with healthy ingredients,
- make water your drink of choice,
- read and compare food labels,
- take time to eat and notice when you are hungry and when you are full,
- choose healthier foods when eating out, and
- enjoy food with family, friends, neighbours or co-workers.
Visit Canada’s Food Guide for more information about healthy eating.
Stay hydrated
Along with eating well, it’s important to stay hydrated by drinking enough water every day. Drink water often, even before you feel thirsty, and avoid sugary drinks. Other ways to keep hydrated are:
- lower-fat white milk,
- low-sodium soups,
- vegetables and fruits, and
- unsweetened fortified nut beverages.
Special considerations as you age
As you age, there may be many changes to your health, mobility, lifestyle or living situation that may make grocery shopping, cooking, and eating well more difficult. Some of those changes include:
- living in a different environment,
- cooking for one or two instead of a larger family,
- less income,
- changes to your health that require you to take a medication that impacts taste or smell, or causes a loss of appetite, and
- mobility issues that limit your ability to cook for yourself and get groceries.
But eating well doesn’t have to be challenging or time-consuming. There are services available to help you access good food safely and as inexpensively as possible.
Food budgeting
There are ways to get the most for your dollar for groceries. All it takes is a little bit of planning to make delicious and nutritious meals on a budget. Follow these steps:
- Determine your budget and track your spending on food over a period of months.
- Make a meal plan and write a grocery list.
- Stick to your shopping list, price compare, shop sales and buy in bulk if possible.
- Cook at home and limit takeout meals.
- Reduce waste: make the most of your leftovers.
- Access group-buying programs that offer groceries at a lower price. Food for All NB has a map of all the food programs available in the province. You can also contact:
- Your local food bank,
- United Way: Saint John, Kings & Charlotte, Greater Moncton and Southeastern New Brunswick, and Central N.B.
- Community Inclusion Network, or
- 211 for other resources in your community.
Food shopping
Many grocery stores offer special food services. Check for information online or call to ask about shopping options. Some of these specialized services are:
- Special hours for seniors and people who have a disability or sensory sensitivities.
- Online ordering, curbside pickup (free or low cost) and delivery services (often has a fee).
- Dietitians who can assist you with things like meal planning and how to read food labels.
Create an emergency food supply
It’s a good idea to build a supply of pantry items to have on-hand if you can’t get to the grocery store. You can buy these extra items over time until you are well stocked.
Staple foods with a longer shelf life include:
- Frozen or canned meat, fish, soup, stews, fruit, and vegetables.
- Grains: rice, couscous, quinoa, bread, tortillas, pasta, cold dry and hot cereals, and crackers.
- Carrots, parsnips, turnips, potatoes, and cabbage.
- Apples, melon, oranges, and grapefruit.
- Canned and dried beans, seeds, and nut butters.
- Non-refrigerated milk and plant-based beverages.
- Flour, oil, butter or margarine, coffee, tea, hot chocolate, jam, honey, sugar, and granola bars.
- Meal replacements like Boost or Ensure.
Meal delivery
If you would like to get your food cooked or partially prepared for you, there are options available, including:
- Meals on Wheels: If you cannot prepare your own food because you are ill or have a disability, Meals on Wheels can deliver meals – hot or frozen – to your home. Meals on Wheels’ list of providers.
- Meal Kits: HelloFresh and GoodFood are two Canadian meal services. Order online and they'll deliver prepped ingredients and recipes to your door.
- Takeout: Order from your favourite restaurants over the phone or online via the restaurant’s website. In urban areas, order using an online application such as Door Dash or Skip The Dishes.
More resources
- 211: This helpline connect you to the right information and services in your community. Access this bilingual, free, and confidential service 24/7, by phone, chat, and web.
- New Brunswick Association of Dietitians: Learn how to access a registered dietitian who can help with meal planning and nutrition. Find a Dietitian.
- Government of Canada: information on food safety.
Sources
The Government of Canada: Food and nutrition
