Healthy eating can help you maintain a healthy weight, keep your heart healthy and boost your overall wellbeing. But it's not always easy to tell if what you're eating is healthy or not. That's why it can be a challenge to start eating healthier. The internet can be a real help in steering you in the right direction - as long as you search wisely.
Make certain you choose online tools endorsed by an authority on health, such as Dietitians of Canada, Health, the Heart and Stroke Foundation or other not-for-profit organizations and reputable hospitals. Tools should be free to use and the website should not sell or recommend any medications or herbal supplements to improve your diet. Luckily, we've done the legwork for you. Here are some useful tools to make eating healthier easy and fun:
1. Recipe analyzer
The Dietitians of Canada have just released an easy-to-use recipe analyzer. When you enter your favourite recipe, the analyzer will tell you how many Food Guide servings it provides. You will also find ingredient substitution tips that you can try so that you can make your recipes healthier with regards to lowering the calories, fat, sugar or salt. Before you use this tool, you'll need to register first.
2. Food trackers
The Dietitians of Canada have also created EATracker, a tool that allows you to enter your day' food and activity choices and compares them to Health Canada’s guidelines. You may also wish to use the Foundation's diaries for Healthy Eatingand Physical Activity.
3. My Food Guide
Simply enter your age and sex, select various items from the Four Food Groups and choose different types of physical activities to create a Food Guide customized just for you. My Food Guideshows your recommended number of servings in each category (vegetables and fruit, grain products, milk and alternatives, meat and alternatives) as well as the serving size of each food you choose. For example, yogurt is 175 g (¾ cup) for an adult.
4. Heart&Stroke shopping list
Let the Heart and Stroke Foundation help you grocery shop. Use this handy, printable shopping list, which offers suggestions of heart-healthy foods and leaves lots of room for your favourites.
5. Heart&Stroke Nutrition Facts table decoder
Have difficulty making sense of food labelling? Use this Nutrition Facts table decoderfrom the Heart and Stroke Foundation to help you understand the Nutrition Facts table so that you can make healthier choices when you buy packaged foods. For example, it explains how to figure out what the daily value percentages mean, and what constitutes a healthy choice.
6. Fast food nutrition facts
Know before you go. Although most fast food chains don' have nutrition information available at the counter, many of them have posted nutrition facts for all menu items on their websites. So, before ordering that double cheese pizza or two-patty burger, check to see how healthy your choice is. You might be surprised by the amount of fat and sodium in some products that sound healthy, such as salads and baked potatoes. It’s the toppings and dressing on these items that can add up fast.
Posted March 2008.
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© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2008