5 healthy eating habits to adopt

The food and beverages we consume play an important role in our health. In addition to other benefits, good eating habits reduce the risk of certain chronic diseases, strengthen the immune system, improve concentration and increase our energy. Here are a few tips for a healthy and balanced diet.

1. Diversify your diet

A balanced diet is essential to meet your nutritional needs. In fact, not all foods are equivalent: some are richer in fibre, others in minerals, etc. By diversifying your menu, you can get a proper intake of all essential nutrients. It also allows you to break the routine and take pleasure in eating well.

2. Drink water

According to the World Health Organization, we should ideally limit the consumption of free sugars to 5% of our total energy intake, which is roughly 25 grams per day. Considering that a 250 ml glass of orange juice can contain up to 23 grams of sugar and a soft drink can up to 40, it’s better to drink water when you feel thirsty.
Adults and children generally need about two litres of water per day. However, this amount may vary depending on the level of physical activity or other factors such as temperature.

3. Read labels

Processed or highly processed products often contain significant amounts of added salt and sugars, as well as unhealthy ingredients such as saturated fats. It’s important to read the information on the packaging. Pay particular attention to the Nutrition Facts table and keep in mind that a Daily Value of more than 15% is high. By understanding food composition, you will be better at making sensible choices.

4. Get cooking at home

Preparing food at home can be very beneficial. It saves you money, allows you to adjust your recipes to your liking, reduces your consumption of processed foods and allows you to control the amount of salt and sugar in your recipes. To avoid food waste and simplify your life, plan your meals and snacks at least a few days in advance.

5. Check out Canada’s food guide

Canada’s food guide offers valuable advice for developing and maintaining good eating habits. Since its update in 2019, the guide recommends, among other things, that you:

Eat more fruits and vegetables and include them at every meal.
Eat more vegetable protein (legumes, nuts, tofu, etc.).
Choose whole-grain foods (quinoa, whole oats, brown rice, etc.).

Ideally, fruits and vegetables should make up half of your plate. The other half should consist of an equal amount of whole grains and vegetable or animal proteins.
It takes discipline to change your eating habits, but you’ll soon find that it’s well worth the effort. If you have a known health problem or need help with menu planning, don’t hesitate to consult a nutrition professional or talk to your doctor.

What is Blue Advantage?

The Blue Advantage Program allows you to save on a variety of health products and services from participating providers across Canada whether the product or service is covered by your plan or not. Depending on your province of residence, you may receive discounts on dental or vision care, audiology services, nursing care, gym memberships and more. To take advantage of these discounts, simply present your Blue Cross identification card at a participating provider and mention the Blue Advantage program. For a list of participating providers in your area, visit blueadvantage.ca regularly.

Spread the word!

If you hold a Blue Cross insurance plan, you have access to the Blue Advantage program. Don’t hesitate to spread the word to those around you who have a Blue Cross insurance product! We’re continually adding new providers to this program to offer our members even more savings.

Provider information is accessible to our members to inform them of the available discounts. It’s not intended to suggest a preference for any particular provider, product or service. Participating providers remain responsible for the products and services they offer and the cost of those products and services. Providers are under no obligation to offer Blue Advantage discounts on products or services that are the subject of another promotion at the time of purchase. The list of participating providers and the discounts offered are subject to change without notice. For the most recent information, contact the provider directly or www.blueadvantage.ca.

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