Strategies for a healthy weight

From the Heart & Stroke Foundation:

Managing your weight doesn't have to mean altering your life dramatically. Take small steps, aim modestly and realistically, and then build from there. A small, steady weight loss of a pound a week is much easier to attain and healthier for your heart than a larger drop. Research also shows that you'll be much more likely to keep it off.

What to eat

• Add vegetables and fruit to your meals and snacks, aiming for 5 to 10 servings a day, as recommended by Canada's Food Guide.
• Switch to whole-grain breads and cereals whenever possible to help you feel full.
• Avoid fried foods - they are high in unhealthy fat and calories.
• Aim for a wide variety of healthy foods from colourful red peppers and dark green leafy lettuce to beans and nuts to gain a variety of essential nutrients.
• Read the Nutrition Facts table on all food labels to assess the amount of calories, saturated fats, trans-fats, sugar and salt a product may contain.
• Look for the Heart&Stroke Health Check symbol on food packages. Health Check is the Foundation's food program based on Canada's Food Guide to help Canadians make wise food choices at the grocery store.

What to drink

• Drink lots of water throughout the day.
• Choose lower fat milk (skim, 1%).
• Avoid pop, sugary drinks and alcohol.

How much to eat

• Make portions a reasonable size - avoid supersized portions and second helpings.
• Use smaller plates, bowls and cups.
• Fill up half the plate with vegetables, then a quarter with whole grains, and the rest with meat or alternatives.

When to eat

• Eat three meals and two snacks a day, at regularly spaced intervals.
• Make sure you eat breakfast. People who eat breakfast tend to maintain a healthy weight.

How to eat

• Eat slowly, enjoying the flavours and textures.
• Make mealtime a social activity with family and friends, which may prevent bingeing.
• Avoid unconscious eating at your desk, in your car or in front of the TV.

Be physically active

Just 30 to 60 minutes a day of moderate activity, such as a brisk walk, most days of the week not only helps you lose weight but is also a key factor in keeping it off over the long term.