Easy to follow guide to food

By Jessica Perreault

perr0256@algonquincollege.com

Everyone knows the feeling of putting that bathing suit on for the first time in the summer and wondering why it didn’t feel so snug last year.
Turning to the Canadian Food Guide can help get rid of that and while this may seem like a simple solution, many people don’t realize the advantages of making the extra effort to follow the rules laid out in the guide.
“It’s the simplest thing in the world, but no one follows it,” said Angie MacDonald, health promotion nurse at Algonquin College.
“Crash diets lose water weight, not fat. And water is what we need. That’s what the guide tries to cut out.”
Simply changing your eating habits to eliminate fatty foods, foods high in salt or sodium, or foods with many preservatives can have a significant influence on weight loss.
According to MacDonald, it’s easy for a student on a budget to opt for fast food, canned foods, and frozen dinners, but these pre-packaged alternatives leave little to be desired health-wise.
“Make sure fruits and vegetables are involved in every meal. Instead of having that sub on a foot long slab of white bread, get the pita,” said MacDonald.
And it’s not just what you eat, but how much you eat. The healthy alternatives mean nothing if you choose to over indulge every time you eat.
“A lot of people don’t know a lot about portion size,” said MacDonald. “Our stomachs are about the size of our fists so when you opt for that 12-inch pizza or foot long sub, the portion sizes are too big. Our stomachs grow and grow until it starts looking for another big meal to replace the first one.”
What steps can an on-the-go student on a budget take to combat the urge to indulge on McDonald’s and avoid crash diets that will leave them feeling worse than the BigMac did?
“The first thing, if you’re living on a budget, and you’re busy, we provide services here. We have a dietician in every Wednesday. For $10 down, you book an appointment. But you get that $10 back. She’ll help you explore your options and look at how to live healthy,” said MacDonald.
In addition to these services, you can make your own changes.
According to MacDonald, drinking water can make a big difference as it burns calories. Getting into the habit of carrying a water bottle with you all the time is a good start. Also, avoid drinks loaded with caffeine, like coffee, energy drinks, and anything that gives you a temporary high that just leads to a crash.
Snacking is also good as it helps manage portion size. Instead of opting for a bag of chips, sunflower seeds, unflavoured popcorn, and carrot sticks give you the satisfaction of the “chip crunch” but are much better for you.
Worried about drinking on the weekend? Choose drinks that are mixed with lighter coloured soft drinks as they contain alternative sweeteners unlike the darker colas. It’s always important to drink in moderation as well.
As far as exercise is concerned, MacDonald suggested walking an extra half an hour a day in addition to what you already walk. Stretching before bed, and light impact exercise such as yoga is also a simple way to incorporate exercise into your busy schedule without the burden of going to the gym.
The Health Canada website offers a do-it-yourself option laying out your favourite foods in a custom guide making it easier to follow.