A variety of colourful fruit and vegetables is the foundation of a healthy diet.They contain nutrients, fiber and antioxidants.

An ideal dinner plate is half with filled with raw or steamed vegetables, one quarter whole grains and one quarter lean protein.


Sources of lean protein include beans, tofu, nuts, eggs, chicken, fish, lean red meat. Each of three meals and two snacks ideally contains a fruit or vegetable and a source of protein.

Refined white flour and sugar are generally best avoided.Whole grains, such as brown rice, whole wheat and millet contain fiber and nutrients as well as help regulate blood sugar. Quinoa and oats also contain significant amounts of protein.

Aim to drink at least two liters of water (or herbal tea) each day.


Ideally, minimize processed and packaged foods.Reading labels to look out for added chemicals, processed sugars and fats, as well as calorie count and nutrient content, is important for making healthy choices.

Eating Welll

Where are you?
These specific questions help you reflect on your current lifestyle.
    1. Do you eat raw / steamed vegetables and fruit each day?
    2. Do you eat lean protein with most meals?
    3. Do you choose mainly whole grains?
    4. Do you eat junk food?
      • What kind?
      • How much?
      • What situations?
    5. Do you do practice
      • breathing techniques
      • yoga
      • tai chi
      • meditation?


Where are you going?
These questions help you set realistic goals that move towards change.
  1. What would you like to change?
  2. Where would you like to be in
    • one month?
    • one year?
  3. What will you do
    • today?
    • this week?

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