Breadcrumb
- Home
- Healthy Eating & Physical Activity
- Food and Nutrition
- Eating Habits
- Developing a Plan For Healthy Eating
Content Map Terms
Healthy Eating & Physical Activity Categories
-
Active for Health
-
Age and Stage
-
Infants, Children and Youth
- Child Who Is Overweight: Evaluating Nutrition and Activity Patterns
- Child Who Is Overweight: Medical Evaluation
- Eczema and Food Allergy in Babies and Young Children
- Food Allergy Testing
- HealthLink BC Eating and Activity Program for Kids
- Healthy Eating for Children
- Healthy Eating Guidelines for Your Vegetarian Baby: 6-12 months
- Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 years
- Helping Your Child Who Is Overweight
- Interactive Tool: What Is Your Child's BMI?
- Mealtime and Your Toddler
- Parenting Babies (0-12 months)
- Reducing Risk of Food Allergy in Your Baby
- Snack Ideas for Preschoolers
- Your Toddler: Nutritious Meals for Picky Eaters
- Physical Activity for Infants, Children and Youth
- Older Adults
- Living well during your pregnancy
- Menopause and Perimenopause
-
Infants, Children and Youth
-
Being Active
- Health Benefits of Physical Activity
- SMART Goal Setting
-
Getting Started
- Getting Started: Adding More Physical Activity to Your Life
- Quick Tips: Fitting Physical Activity Into Your Day
- Quick Tips: Getting Active as a Family
- Fitness: Adding More Activity To Your Life
- Getting Started With Flexibility and Exercise
- Fitness Machines
- Fitness Clothing and Gear
- The Three Types of Physical Activity
- Overcoming Barriers: Adding More Physical Activity to your Life
-
Choosing Your Activity
- How to Choose Safe Equipment
- Exercising While Sitting Down
- Fitness DVDs and Videos
- Tips for Picking the Right Activities
- Quick Tips: Getting in Shape Without Spending Money
- Fitness: Walking for Wellness
- Walk Your Way To Health
- Tai Chi and Qi Gong
- Water Exercise
- Yoga
- Bob's Story: Biking for Health
- Exercise and Physical Activity Ideas
- Fitness: Choosing Activities That Are Right for You
-
Staying Active
- Fitness: Getting and Staying Active
- Fitness: Making It a Habit
- Quick Tips: Having Enough Energy to Stay Active
- Quick Tips: Staying Active at Home
- Quick Tips: Staying Active When You Travel
- Physical Activity in Winter
- Quick Tips: Staying Active in Cold Weather
- Quick Tips: Staying Active in Hot Weather
- Injury Prevention and Recovery
- Fitness and Exercise Learning Centre
-
Conditions
- Diabetes and Hypoglycemia
- Eating Disorders
- Healthy Eating for Disease Prevention
- Eating Right When You Have More Than One Health Problem
- Being Active When You Have Health Problems
- Physical Activity and Disease Prevention
- Anemia
- Arthritis and Osteoporosis
- Physiotherapy for Low Back Pain
- Low Back Pain: Exercises to Reduce Pain
- Cancer
-
Digestive
- Managing Constipation in Adults
- Healthy Eating Guidelines for People with Diverticular Disease
- Fibre and Your Health
- Lower Fibre Food Choices
- Eating Guidelines For Gallbladder Disease
- Healthy Eating Guidelines for Irritable Bowel Syndrome
- Lactose Intolerance
- Healthy Eating Guidelines for People with Peptic Ulcers
- Bowel Disease: Changing Your Diet
- Celiac Disease: Eating a Gluten-Free Diet
- GERD: Controlling Heartburn by Changing Your Habits
- Irritable Bowel Syndrome: Controlling Symptoms with Diet
- Food Allergies
-
Heart
- Cardiac Rehabilitation
- Coronary Artery Disease: Exercising for a Healthy Heart
- DASH Diet Sample Menu
- Healthy Eating Guidelines for People Taking Warfarin Anticoagulants
- Healthy Eating to Lower High Blood Pressure
- Healthy Diet Guidelines for a Healthy Heart
- Heart Arrhythmias and Exercise
- Heart Failure: Eating a Healthy Diet
- Heart Failure: Track Your Weight, Food and Sodium
- Heart-Healthy Eating
- Heart-Healthy Eating: Fish and Fish Oil
- Heart-Healthy Lifestyle
- High Blood Pressure: Nutrition Tips
- High Cholesterol: How a Dietitian Can Help
- Modify Recipes for a Heart-Healthy Diet
- Plant-based Diet Guidelines
- Peripheral Arterial Disease and Exercise
- Physical Activity Helps Prevent a Heart Attack and Stroke
- High Blood Pressure: Using the DASH Diet
- Healthy Eating: Eating Heart-Healthy Foods
- Heart Health: Walking for a Healthy Heart
- Izzy's Story: Living with the DASH Diet
- Exercise and Fibromyalgia
-
Kidney and Liver
- Healthy Eating Guidelines for People with Early Chronic Kidney Disease (CKD) Stages 1 and 2
- Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones
- Healthy Eating for Chronic Hepatitis
- Kidney Disease: Changing Your Diet
- Kidney Stones: Preventing Kidney Stones Through Diet
- Non-Alcoholic Steatohepatitis (NASH)
- Lupus: Healthy Eating
- Mutiple Sclerosis
- Parkinson's Disease and Exercise
- Sally's Story: Avoiding Metabolic Syndrome
- Spinal Cord
-
Food and Nutrition
- About Healthy Eating
-
Eating Habits
- Developing a Plan for Healthy Eating
- Drinking Enough Water
- Eating Journal
- Emotional Eating
- Food Journaling: How to Keep Track of What You Eat
- Healthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating Habits
- Healthy Eating: Making Healthy Choices When You Eat Out
- Healthy Eating: Making Healthy Choices When You Shop
- Healthy Eating: Overcoming Barriers to Change
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Staying With Your Plan
- Healthy Eating to Decrease Stress
- Jaci's Story: Changing her Life With Small Steps
- Jeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too Late
- Maggie Morries: Plan Ahead When You Eat Out
- Plant-based Foods
- Sugary Drinks and Other Beverages
- Sodium
-
Nutrients
- Added Sugars
- Antioxidants
- Antioxidants and Your Diet
- Carbohydrate Foods
- Carbohydrate, Proteins, Fats and Blood Sugar
- Choosing a Vitamin and Mineral Supplements
- Cholesterol and Triglycerides: Eating Fish and Fish Oil
- Comparing Sugar Substitute
- Dietary Fats and Your Health
- Dietary Guidelines for Good Health
- Dietary Reference Intake
- Eating Protein
- Calcium and Your Health
- Food Sources of Vitamin K
- Getting Enough Calcium and Vitamin D
- Getting Enough Fibre
- Getting Enough Folic Acid
- Getting Enough Iron
- Getting Enough Potassium
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Healthy Eating: Taking Calcium and Vitamin D
- High Potassium Eating
- High Potassium Foods
- Iron and Your Health
- Iron in Foods
- Low-Potassium Foods
- Major Nutrients in Food
- Minerals: Their Functions and Sources
- Non-Milk Sources of Calcium
- Quick Nutrition Check for Protein
- Quick Nutrition Check for Protein: Sample Menus
- Quick Nutrition Check for Vitamin B12
- Types of Fats
- Vitamin and Mineral Supplements for Adults
- Vitamins: Their Functions and Sources
- Food Labels
- Plan, Shop and Prepare
- Food, Water and Beverage Safety
- Canada's Food Guide FAQs
- Food Security
- Vegetarian Diets
-
Healthy Weights
- About Healthy Weights
- Genetic Influences on Weight
- Screening for Weight Problems
- Unplanned Weight Loss
- Quick Tips: Cutting Calories
- Physical Activity for Weight Loss
- Weight Loss by Limiting Calories
- Tips for Maintaining Weight Loss
- Choosing a Weight-Loss Program
- Boosting Your Metabolism
- Exercise Helps Maggie Stay at a Healthy Weight
- Healthy Eating: Recognizing Your Hunger Signals
- Hunger, Fullness, and Appetite Signals
- Weight Management
- Weight Management: Stop Negative Thoughts
- Maggie's Strategies for Eating Healthy
- Maggie: Making Room for Worth-It Foods
- Maggie's Story: Making Changes for Her Health
- Weight Management Centre
-
Policies and Guidelines
-
Guidelines for Food and Beverage Sales in BC Schools
- Guidelines for Food and Beverage Sales: Making Bake Sales Delicious and Nutritious
- Guidelines for Food and Beverage Sales: Boosting the Sales of Nutritious Food in Schools
- Guidelines for Food and Beverage Sales: Food Fundraiser Ideas for Schools
- Guidelines for Food and Beverage Sales: Involving Everyone in Implementing the Guidelines
- Guidelines for Food and Beverage Sales: Selling Food and Beverages at School Sporting Events
- Guidelines for Food and Beverage Sales: Planning Healthy Cafeteria Menus
- Healthier Choices in Vending Machines
-
Guidelines for Food and Beverage Sales in BC Schools
- Provincial Nutrition Resource Inventory
-
Forms and Tools
- Walking Log
- Exercise Planning Form
- Physical Activity Log
- Par-Q+ and ePARmed-X+
- Target Heart Rate
- Interactive Tool: What is Your Target Heart Rate
- Borg-Rating of Perceived Exertion Scale
- Rating of Perceived Exertion (RPE)
- Overview of BC Provincial and Federal Nutrition Benefits Programs
- Body Mass Index (BMI)
- Body Mass Index (BMI) for Adults
- Interactive Tool: Do Your BMI and Waist Size Increase Your Health Risks?
- Measuring Your Waist
- Body Fat Testing
- Fitness: Using a Pedometer, Step Counter, or Wearable Device
- Email a HealthLinkBC Dietitian
- Email a Qualified Exercise Professional
British Columbia Specific Information
Every day, we make choices about the food we eat and our lifestyles. We can make choices for ourselves and our families that make a real difference to our ability to remain healthy and active now, and enjoy life to its fullest in the future. To learn more about healthy eating, including managing a condition, food safety, and food security, visit the Healthy Eating section of our website.
You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.
For additional information about healthy living visit Canada's Food Guide and Physical Activity web page.
Topic Contents
Overview
Developing a plan for healthy eating means setting goals, tracking your progress, and rewarding yourself.
Setting goals
Set goals you want to achieve. It is generally best to set small, measurable goals. You can set them on a daily, weekly, or monthly basis. When setting goals, consider:
- Where you want to start. This could be with meals or food. For example, begin by working on a healthy breakfast, and move to other meals after this goal has been reached. Or, decide to eat more fruits and worry about other foods later.
- Making one change at a time. Rather than changing your diet overnight, make your changes one at a time. Some example goals are eating out only once a week, eating seafood in place of meat or chicken twice a week, or eating 7 to 8 servings of fruits and vegetables each day.
- Adding something to your diet instead of taking something away. Add foods that you think you need more of, like fruits and vegetables. Taking things out of your diet (for example, foods that are high in fat or sugar) may leave you feeling deprived, which may make it more difficult for you to make a change.
- Choosing more of the healthy foods that you enjoy. Make a list of the foods you like and see how you can change them to make them healthier. For example, make pizza at home using low-fat mozzarella cheese and lots of fresh vegetables. Substitute healthy foods you like for less nutritious ones in your diet.
- Writing down your goals. This provides clear direction on what you want to achieve. Also, reading your goals can serve as a helpful reminder.
- Not setting goals that involve rapid weight loss. Rapid weight loss is unhealthy and is hard to maintain.
Track your progress
One way to evaluate your progress is to start recording what you eat in a food journal. People who keep track regularly may be more successful at losing weight and keeping it off.
To help you track your progress:
- Record the healthy things you do in a notebook or journal. Look over this when you begin to doubt yourself or your abilities.
- Pay attention to how you feel. Can you notice any difference when you are eating better? Or do you notice any difference when you sometimes eat poorly?
- Notice whether your food preferences change. As we change what we eat, we learn to like new foods. You may find you don't like some of the foods you used to eat before you started making changes in your diet. And you may have learned to like new foods that you thought you didn't like.
- Look over any lab tests you might have if you are following a special diet. You might notice improvements.
- Blood sugar tests will tell you whether your diet is helping to control your diabetes.
- Periodic blood tests can measure your cholesterol and triglyceride levels.
- You or your health professional can measure your blood pressure to see whether dietary changes are improving it.
Reward yourself
When you reach one of your goals, reward yourself. Tie each reward to a specific, measurable goal, such as eating 7 to 8 servings of fruits and vegetables a day for 1 week.
But do not reward yourself with food. Go to the movies, buy new clothes, or have a massage.
Related Information
Credits
Current as of: March 1, 2023
Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Brian D. O'Brien MD - Internal Medicine
Kathleen Romito MD - Family Medicine
Martin J. Gabica MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Current as of: March 1, 2023
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Brian D. O'Brien MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Martin J. Gabica MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.