Food and Nutrition

Looking for general information on healthy eating? These resources cover many topics about the basics of healthy eating and how to incorporate them into your daily living.

Featured Topics

Antioxidants

Learn how antioxidants can help keep you healthy and help prevent some chronic diseases such as diabetes and heart disease.

• Antioxidants and Your Diet

Eating Together

Finding time to eat together has nutrition, health, social and mental benefits. Here are some tips and strategies to get you and your family eating together.

• The Benefits of Eating Together: For Children and Families

Fats

Everyone needs to eat some fat to stay healthy. Dietary fats give you energy and help you absorb vitamins from foods.

• Dietary Fats and Your Health (HealthLinkBC File #68f)

Fibre

Fibre helps your bowel stay regular and healthy, lower blood cholesterol and control blood sugar levels. The amount of fibre you need varies depending on your age and gender. Learn how much dietary fibre to aim for each day and about food sources of fibre.

• Fibre and Your Health (HealthLinkBC File #68h)

Foods and Beverages

For snack ideas for adults, and information on the safety of energy drinks for all ages, click on the links below.

• Caffeinated Energy Drinks (HealthLinkBC File #109)
• Healthy Snacks for Adults (HealthLinkBC File #68i)

Healthy Eating

Eating a variety of wholesome foods can help maintain health and prevent illness and disease. A plant-based diet is one of many ways you can meet your healthy eating goals. Food journaling is also a powerful tool to help you reach your healthy eating goals. To learn more, see Food Journaling: How to Keep Track of What You Eat and the Plant-based Diet Guidelines, below.

• Food Journaling: How to Keep Track of What You Eat
• Plant-based Diet Guidelines

Meal Planning

Planning meals in advance may seem like a lot of work, but it actually saves you time, helps you eat healthier and can even save you money. Learn how to start planning your meals.

• Lunches to Go
• Meal Planning: Getting Started

Protein

Protein is needed to build and repair cells in muscle, skin and nails. It is also part of enzymes and hormones in your body. Learn about how much protein you need to eat each day and tips help you get enough.

• Quick Nutrition Check for Protein
• Quick Nutrition Check for Protein: Sample Menus

Sodium

Learn how to lower the amount of sodium (salt) you eat. This can help lower your risk for high blood pressure, stroke, heart disease and kidney disease.

• Healthy Eating Guidelines for Lower Sodium (Salt) Eating
• Lower Sodium (Salt) Food Choices

Vitamins and Minerals

Your body needs a certain amount of vitamins and minerals to stay healthy. You can get most of these through your diet, however sometimes you may need to take a supplement. Learn about the amounts to aim for each day by clicking on the links below.

• Calcium and Your Health (HealthLinkBC File #68e)
• Food Sources of Vitamin K
• Folate and Your Health (HealthLinkBC File #68g)
• High Potassium Eating
• Iron and Your Health (HealthLinkBC File #68c)
• Iron in Foods (HealthLinkBC File #68d)
• Quick Nutrition Check for Vitamin B12
• Vitamin D and Your Health (HealthLinkBC File #68n)

Useful Websites

Below are useful websites for finding information about healthy eating. If you are looking at other websites, see our guide on Finding Reliable Healthy Eating Information on the Internet.

Healthy Families BC

HealthyFamilies BC helps British Columbians manage their own health and reduce chronic disease. They focus on four key areas: healthy eating, healthy lifestyles, resources for parents and fostering healthy communities. The website provides practical tips on healthy eating and healthy lifestyle choices.

• Healthy Families BC

Better Together

Better Together is a partnership between the BC Ministry of Health and BC Dairy Association. They provide recipes and ideas to help you enjoy cooking and eating together.

• Better Together

Dietitians of Canada

Dietitians of Canada serves Canadians by maintaining high professional standards and advocating for sound public policy that promotes health. They provide trusted, evidence-based nutrition information for both the public and Registered Dietitians. Learn more about healthy eating,how to assess your lifestyle and habits, and planning, shopping and cooking for your best health. You can also use their eaTracker to check your food and activity choices, analyze your recipes and plan your meals. Click on the links below for more information.

• Dietitians of Canada – Your Health

Health Canada

Health Canada is the Federal department responsible for helping Canadians maintain and improve their health. They provide information on the daily recommendations for vitamins and minerals, making healthy food choices to meet nutrient needs and making healthier choices by using nutrition labelling information. Click on the links below for more information.

• Dietary Reference Intakes Tables
• Eating Well with Canada’s Food Guide
• Nutrition Labelling
• Nutrient Data (Canadian Nutrient File)
• Nutrient Value of Some Common Foods
• The Safe Use of Health Products for Weight Loss

Healthy Canadians

This website is produced by the Government of Canada to improve the health of all Canadians. The food and nutrition section of this website provides information on food labels, food poisoning, food safety, healthy eating and sodium.

• Food and Nutrition