7 Ways To A Better Diet For You And Your Family

A 2004 Statistics Canada report shows that many Canadians “do not have a balanced diet”.

There is a huge problem today with the diet and eating habits of Canadians. 

The Statistics Canada report, titled “Overview Of Canadians’ Eating Habits”1, by Didier Garriguet showed that:


  • A majority of Canadians don’t get enough fruits and vegitables in their diet.
  • More then a quarter of men and women in their thirties and forties get more then 35% of their calories from fats.
  • People of all ages get more then 20% of their calories from other low nutritional valued foods (such as butter, beverages like soft drinks and coffee, foods that are sugar like syrups, jams, honey and high-fat, high-salt foods like chips). 
  • A quarter of Canadians, including adults and children, eat something that comes from a fast food outlet.

The question that is important here is … “How are your eating habits?” 

In the fast-paced, mass-production world we live in today, it may seem difficult to eat a balanced nutritional diet. However, that’s not true.  Eating a balanced diet is possible and we have been teaching this at our clinic for years. You too can start making healthier eating choices for yourself, your children and your family.

Here are some tips that will get you starting to eat a healthier, leaner and more nutritional meal.

7 Ways To A Better Diet For You And Your Family

Eating more vegetables and fruits is a must. Fruits and veggies are high in fiber, vitamins, minerals, antioxidants and many other health-giving elements.  Start adding more vegetables and fruits to your diet today.

  1. Don’t over cook your vegetables. Lightly steamed or raw is best.
  2. Drink more pure water and less (or no) soft drinks, coffees, “juice” cocktails or other beverages high in sugar content.
  3. Reduce the amount a fats in your diet.  Health Canada Food Guide recommends 20-35% of calories should come from fats for adults.  However, the closer to 20% or less the better, considering how prevalent heart attacks and cardiovascular disease is today.
  4. Avoid the temptation of eating that mid-morning, mid-afternoon or late night high calorie, low nutritional value snack (ie. chips, chocolate bars, donuts etc). Replace it with fruits or vegetables.
  5. Reduce your portion sizes. Calories and your ideal body weight can easily be managed with good food portioning.
  6. Don’t rush your meal. Sit down, relax and enjoy your food.  Don’t eat while you are driving or while you are working on a project or task. If you are eating while you are in a stressed scenario, you will not digest your food properly and not assimilate nutrients into your body well.

Wellness, health and quality of life is important.   In our office, we strive to teach our patients and their families how to lead a wellness lifestyle so they can be healthier and happier.  Back To Health Chiropractic Centre offers an extensive seminar series on wellness topics like Nutrition. 

We have been teaching wellness workshops at our office for 5 years. 

Here is what others have said about our nutrition workshops:

“Mind-boggling. Informative. Scary-true facts. Wake-up call. Helpful. Awakening.  Thank you Dr. Walter. You always inspire me!” – TR

“Eye-opening workshop. Learnt a lot about healthy eating. Going to change [my] diet to help better my health.” – AL

If you like this article, you will find the Nutrition Workshop Module insightful and life-changing.

The Nutrition Workshop Module consists of 4 workshops:

Nutrition 101:  The Fundamentals Of Eating And Digestion

Nutrition 201:  The Alkaline Diet 

Nutrition 301:  Food Allergies & Sensitivities 

Nutrition 401:  Calories, Cleansing & Weight Management

Start making changes to your diet today by using the 7 tips above and come learn more about healthy eating at our workshops.

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1. “Overview Of Canadians’ Eating Habits”, by Didier Garriguet


Updated March 9, 2012