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Overcome Barriers
If you think you don't have time to eat well - think again. Here are some ideas to help you overcome some common barriers to healthy eating.
- I don't have enough time to prepare healthy meals.
- It costs too much to eat well.
- I don't know what foods are best to eat!
- I eat out a lot and find it hard to eat well!
Barriers and Solutions
I don't have enough time to prepare healthy meals.
Solution: Getting healthy meals on the table in a hurry takes less time than you might think. It's all about being prepared.
- Plan your meals and make a shopping list to ensure you have the ingredients in your kitchen to pull together meals quickly.
- Ask your family to help get meals started.
- Choose some healthy convenience products to help speed up preparation time. For example, canned or bottled pasta sauces, frozen vegetables or bagged salad greens.
- Prepare some foods in advance and keep in the freezer. For example, soups, stews, lasagna, cooked ground beef, cooked rice or pizza dough.
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It costs too much to eat well.
Solution: Eating well does not have to cost more. Many pre-prepared foods are high in calories, fat, salt or sugar and cost more. Cutting back on pre-prepared and low nutrient snacks can save you dollars and can be good for your health and waistline.
- Buy vegetables and fruit fresh when they are in season and freeze extras for later.
- Choose canned or frozen vegetables and fruit - they are affordable and nutritious options.
- Use beans, lentils and other legumes in place of meat several times a week.
- Stock up on canned goods and staples when they are on sale. Store them safely and use them up by their "best-before" date.
- Skip the cookies, baked goods, chips and other salty snack foods, soft drinks and other high calorie beverages. They cost a lot and are low in nutrients. Stick to the four food groups and buy the basics.
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I don't know what foods are best to eat!
Solution: Knowing what healthy food choices are is easy if you just follow Canada 's Food Guide. You can also look at food labels on packaged foods to compare foods.
Remember to:
- Eat at least one dark green vegetable and one orange vegetable each day.
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
- Have vegetables and fruit more often than juice.
- Make at least half of your grain products whole grain each day.
- Drink skim, 1% or 2% milk each day. Drink fortified soy beverages if you do not drink milk.
- Have meat alternatives such as bean, lentils and tofu often.
- Eat at least two Food Guide Servings of fish each week.
- Select lean meat and alternatives prepared with little or no added fat, sugar or salt.
- Include a small amount of unsaturated fat each day.
- Satisfy your thirst with water.
- Limit foods and beverages high in calories, fat, sugar or salt.
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I eat out a lot and find it hard to eat well!
Solution: Use Canada's Food Guide to eat well and get your recommended number of Food Guide Servings whether you are eating fast food,"take out", cafeteria food or in a restaurant. Make wise food choices wherever you go.
- Look for places that offer whole grains, vegetables and fruit and lower-fat choices. Some restaurants provide nutrition information about their food choices that you can check to find healthier choices.
- Order small or appetizer portions or share a meal with a friend when eating out.
- Treat your taste buds and try something different. Italian, Chinese, Japanese, Thai, Caribbean, Greek, Indian, Middle Eastern and other ethnic cuisines offer some healthy choices.
- Choose water, milk, fortified soy beverages or 100% juice instead of highly sugared beverages.
- Fill up on tossed salad, but order dressing on the side and use sparingly.
- Avoid cream sauces, gravy, deep-fried or battered foods, cakes, cookies and pastries.
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