8. Learn to love fibre. Too little fibre is a primary cause of constipation in adults and children. “Including fibre in your diet has many health benefits in addition to treating constipation, such as helping to lower blood cholesterol and triglyceride levels, improving blood sugars in people with diabetes and assisting with weight management by providing a feeling of fullness,” says Danielle Wohlgemuth, an Edmonton-based registered dietitian with AHS.
Many foods, including fruits and vegetables, whole-grain breads and grains, legumes, nuts and seeds contain fibre. Men aged 19 to 50 need 38 grams per day and women the same age need 25 grams. Visit albertahealthservices.ca and search fibre facts for more ways to include fibre.
9. Reframe your goals. Whether your goal is to lose weight, eat more vegetables or less sodium, the end result is really to have a balanced, healthy lifestyle.
10. Serve up a balanced meal.
Larger plates, bowls and glasses can lead to bigger portions.
11. Know your portions. It’s easy to check serving sizes without sophisticated tools. A serving of meat is the size of a deck of cards; a serving of cooked vegetables or a small potato is the size of a hockey puck.
A teaspoon or 5 ml of fat (oil, magarine or butter) equals the tip of your thumb, and a serving of fruit is the size of a tennis ball. To learn more, visit healthycanadians.ca.