​Live Well, Eat Well 

Healthy eating is part of healthy living. It can help you feel good and help prevent or manage type 2 diabetes. It can even help prevent other chronic diseases such as heart disease and some cancers.

Enjoy food together

  • Mealtimes are an opportunity to share and connect with family and friends.
  • Sharing meals with others can make them more enjoyable and satisfying.
  • Planning, preparing, and eating meals with others is a way to share knowledge, skills, culture, and food traditions.

Eat a variety of foods

  • Balanced meals include all food groups
    • Vegetables and fruits
    • Whole grain products foods such as oats, brown rice, and whole grain bread, pasta, crackers, and cereal
    • Protein foods such as meat, fish, poultry, eggs, milk, yogurt, cheese, tofu, nuts, seeds, and legumes (beans, peas, lentils)
  • Choose healthy fats such as nuts, seeds, fatty fish, avocado, and vegetable oils.
  • Choose foods that are close to the way nature made them.
  • Make traditional foods part of your everyday eating.​
  • Eat regular meals and snacks. Find inspiration for choosing healthy foods and building balanced meals from Canada’s Food Guide.

Drink more water

  • Make water your drink of choice to stay hydrated. Add extra flavour to your water by adding cucumber slices, berries, lemon or lime wedges, or even herbs such as fresh mint or basil.
  • Other healthy options include unsweetened tea or coffee, plain milk, or unsweetened fortified soy-beverage.

Plan meals and snacks

  • Being prepared can help you make healthy choices. It can help to plan meals ahead of time so that you have all the foods you need on hand.
  • Pack meals with healthy foods you enjoy when you know you will be out. Try to pack a workday lunch instead of buying it whenever you can.
  • Include all the food groups and don’t forget water.
  • If you are hungry between meals, choose healthy snacks. Pack snacks for work and on-the-go.

Cook more at home

  • Cooking at home helps you to be more mindful of what you eat and to eat less highly processed food. It can also help to acquire new skills and is often cheaper than eating out.
  • Lack of time for cooking? Cook big batches of your favourite recipes and store or freeze leftovers for later.
  • Get inspiration for quick and easy meals.

Listen to your body

  • It is important to listen and respond to your body’s signals of hunger and fullness to nourish your body with the amount of food that it needs.
  • Take your time when eating. Avoid eating while watching TV or doing other activities.
  • Trust your body to tell you when you are hungry and when you are full.
Learn more about healthy eating for adults. 

Special considerations for adults

  • Women have unique nutritional needs at different stages. Learn more about healthy eating while pregnant or while breastfeeding.
  • Women of childbearing age should take a multivitamin with folic acid every day. This is because folic acid reduces the risk of birth defects. Talk to your health care professional about choosing the best supplement.
  • All adults over the age of 50 need a daily vitamin D supplement of 400 international units (IU).​
  • Discover ways to help you eat well on a budget.
  • Highly processed foods do not support healthy eating. They are usually high in salt, sugar and/or saturated fat.
  • Understanding food labels can help you make healthy food choices.
  • Talk to a health care provider for advice about managing weight or chronic health conditions.

Type 2 diabetes

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