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Your Best Health: Adult Weight Management

Eating Well for Weight and Health

What you will learn in Eating Well for Weight and Health:

  • Eating well for weight and health (what, how much and when)
  • Know your portions
  • Choose healthy drinks
  • Meal planning (purchasing, preparing and packing meals)
  • Healthy eating away from home

Healthy eating is not just about what you eat, but also about how much and when.

Healthy eating choices can help to manage your weight, make you healthier, and lower your risk of:

  • obesity
  • heart disease
  • diabetes
  • cancer

How much should I eat?

Calories are fuel (or energy) for your body. You get calories from what you eat and drink. Each person has different calorie needs. In general, if you eat more calories than you need, you can gain weight. If you eat fewer calories than you need, you can lose weight.

It can be harder to meet your nutrition needs when you’re eating fewer calories. Eating less than 1500 calories each day may not give you all the nutrients you need. Eating less than 1200 calories isn’t healthy for most people.

A registered dietitian can figure out how many calories you need, and help you to develop a healthy eating plan that is right for you.

How often should I eat?

Evidence suggests choosing 3 meals plus 1 or 2 snacks each day. Eating regular meals and snacks can help prevent cravings and helps you from getting too hungry. When people skip meals, they often choose convenience foods that are higher in fat and calories. Skipping meals can also make you eat faster and you might end up eating more food and calories than you need. Eat most of your calories during the day, when you’re more active and need more calories.

The next section will have tips that may help you eat well for your weight and health. There are also some questions for you to think about your lifestyle, such as:

Something to think about...

If you wish to save or print your answers, refer to the reflection journal.

Did you eat breakfast today?
Did you eat breakfast today?

"A healthy breakfast that includes at least 3 of the 4 food groups from Canada's food guide, can help you get the vitamins, minerals, and other nutrients you need and helps reduce overeating later in the day."