Kittle: Tips on how to eat a healthy, balanced diet

Eating well involves eating a balanced diet to help you meet your body's needs.

“Processed foods not only extend the shelf life, but they extend the waistline as well.”

—Karen Sessions

Eating well involves eating a balanced diet to help you meet your needs for vitamins, minerals and other nutrients, and to reduce your risk for type 2 diabetes certain types of cancer, osteoporosis and obesity.

Eating well contributes to your overall health and vitality.

The Canada Food Guide provides the best example on how to eat healthy including all four food groups

The daily requirements for men and women 50+ include seven servings of vegetables and fruit, six to seven servings of grain products, three servings of milk and milk alternatives, and two to three servings of meat and alternatives.

It may sound like a lot of food, but a normal serving size may surprise you.

For example, one  serving of fresh vegetables or fruit is 1/2 cup or 1/2 cup of fruit juice.

One serving of grain products includes one slice of bread or 1/2 cup of cooked rice or pasta.

One serving of milk or milk alternatives can be one cup of milk or soy beverage or 1 1/2 ounce cheese.

One serving of meat and meat alternatives can look like 1/2 cup poultry or lean meat or two tablespoons of peanut butter.

Choose to eat a variety of foods from each food group and limit processed and packaged foods.

Choosing grain products that are lower in fat sugar and salt, such as  whole grain breads, barley, brown rice, oats, quinoa and wild rice.

Go for dark green vegetables like broccoli spinach and Romaine lettuce, orange vegetables like carrots sweet potatoes and squash.

Also, aim to choose lower fat dairy products.

Drink two cups of milk every day for adequate vitamin D.

Choose lean meat and alternatives such as chicken, salmon, beans lentils and tofu.

Bake, roast or poach with little or no added fat.

Try to avoid luncheon meat sausage and prepackaged meats.

Compare nutritional facts on food labels to choose products that contain less fat, saturated fat,  trans fat, sugar and sodium.

In addition to smaller portions, you can boost the nutritional value of your meal simply by making these simple swaps.

Swap a side of garlic cheese toast for additional bell peppers, broccoli, or peas in your meal.

Swap mashed potatoes for a bed of spinach or other leafy greens.

Swap a stir-fry or fried rice for steamed vegetables and chicken, fish or shrimp with steamed brown.

Swap alfredo or pesto sauce for marinara.

Swap out half of your pasta for additional fresh tomatoes and green vegetables such as asparagus, zucchini, broccoli or celery

And don’t forget to drink enough water.

Along with following a healthy diet, seniors over the age of 50 should supplement with a daily vitamin D and calcium.

The Canada Food Guide also offers a food guide tracker to help you keep track of your servings and diet.

For more information about the Canada Food Guide, check out

Just Posted

Kelowna’s strategy to address homelessness making headway says city

More than $830,000 of the $2.7 million needed to get the strategy going has now been raised

Demolish it or we will, City of Kelowna staff tell owners of derelict former motel

Former Ponderosa Motel is unsafe and used by squatters, drug users and the homeless says city

Kelowna firm encourages annual medication reviews for seniors

Accessible way for families to advocate for their elderly parents

Opening a pot shop in Kelowna will be costly

City to charge a total of $10,500 just to apply and get rezoning for a store

Kelowna rapper, Mr. Wisdom addresses the opioid crisis with his music

The musician says he has lost at least 25 of his friends to date

Your morning news in 90: Sept. 25, 2018

Tune in for 90 seconds to get the top headlines for the Okanagan, Shuswap and Similkameen.

Judge weighs Cosby’s sentence after declaring him ‘predator’

Montgomery County Judge Steven O’Neill made the decision as he weighed the punishment for Cosby

U.S. worker charged after video shows him spitting on cusomer’s pizza

Jaylon Kerley of Detroit is charged with a felony count of food law violations

Andrew Weaver congratulates New Brunswick on electing first Green caucus

Election win means there are now three provincial Green Party caucuses in Canada

Around the BCHL: Merritt’s Matthew Kopperud nets Sun Devil scholarship

Around the BCHL is a look at the BCHL and goings-on throughout the junior A world.

Father, 9-year-old son killed in crash along B.C. highway

RCMP say family of five was hit head-on by a pickup truck north of Williams Lake

2 B.C. police departments won’t use new saliva test to detect high drivers

The Dräger DrugTest 5000 is designed to find THC, the high-inducing part of marijuana

Canada aiming for the moon, and beyond, with new space technology efforts

With an eye on future lunar exploration, Canada’s space agency is calling on companies to present their ideas for everything from moon-rover power systems to innovative mineral prospecting techniques.

New Brunswick Premier meets with lieutenant-governor as Tories, Liberals vie for power

New Brunswick Premier Brian Gallant said the only other leader he had spoken with since results came in was Green Leader David Coon.

Most Read