Top tips for healthy eating

Eating a healthy, well-balanced diet doesn’t need to be complicated or difficult. Here are 6 basic tips to make sure you’re eating the right foods to help you stay strong, active and healthy.

Best bets for eating well

Load up on fruits and vegetables. As much as possible, add a burst of colour to every meal. Brightly coloured fruits and vegetables such as blueberries, leafy greens, tomatoes, peppers and sweet potatoes are abundant in health-boosting vitamins, minerals, fibers and antioxidants.

Watch your fat intake. Too much fat, especially saturated fat can increase your risk for heart disease. Saturated fats often come from animal sources and include meat and whole milk dairy products. As a general rule, fat should make up no more than approximately 30 per cent of your total calories.

Shake the salt habit. Nutritionists say you should have only 1 teaspoon of salt (2,300 mg sodium) of salt each day. This includes sodium found in foods and beverages, as well as what you add in cooking or at the table. But no need to suffer from bland meals! Many seasonings like cinnamon, cloves, oregano, sage, thyme and turmeric not only add great flavour but are also packed with healthy antioxidants.

Fill up with fiber. Fiber (soluble and insoluble) is a key part of a balanced diet, yet most of us don’t get nearly enough of it. It’s found in many foods, including whole grains and cereals, beans, vegetables and fruits (especially the skins). Fiber keeps your digestive system healthy, helps reduce cholesterol levels and lowers the risk of heart disease. It may also help to prevent colon cancer and Type 2 diabetes.

Drink plenty of fluids. Most people should consume 8-10 cups of water (from both foods and beverages) each day, experts say. Virtually every system in your body depends on water to function properly. Water flushes toxins out of vital organs, for example, and carries nutrients to your cells.

Consider supplements. Life is hectic, and it’s not always easy to find the time or energy to prepare the foods we know are good for us. When diet isn’t enough to fill daily nutritional needs, many people turn to supplements to fill in the gap.

Give your health a BOOST

Despite our best intentions, our diets may not contain all of the nutrients that we need. For those times when healthy meal preparation becomes a challenge, BOOST meal replacement shakes can help to fill the gap by providing 26 essential vitamins, minerals and other key nutrients — including calcium and vitamin D to help keep our bones strong, as well as muscle-building protein. And it’s low in cholesterol.

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On the go? You can drink BOOST straight from the bottle as a tasty meal replacement — or even add it to your favourite foods. Use it instead of milk on your cereal or make a simple shake by adding fresh or frozen fruit like strawberries, blueberries or bananas. Cooking for the kids or grandkids? Add a healthy zest to pancakes and French toast — or freeze it for a refreshing snack or dessert. BOOST comes in delicious Chocolate, Vanilla, Mocha and Strawberry flavours.


½ cup pancake mix
1 egg
1 Tbsp. oil
½ cup (1/2 bottle) BOOST Vanilla

– Mix together all ingredients with a fork. (Batter will be lumpy.) Let batter stand for 1-2 minutes.

– Preheat a lightly greased griddle to 400°F.

– Drop batter by ¼ cupfuls onto griddle.

– Turn pancakes when edges begin brown and tops are covered with bubbles. Turn only once.

– Serve warm with your favorite toppings.

YIELD: 6 pancakes (2 servings)

Interested in more delicious and healthy recipe ideas? Click here.

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