Nutrition - Basic principles

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Eating a healthy diet is essential to stay healthy. Making wise food choices every day is a sure-fire way to meet your nutritional needs and get the vitamins, minerals and other nutrients you need. The Mediterranean diet’s global approach focuses on healthy food choices, the pleasure of eating and food diversity. This diet’s benefits include being rich in dietary fibre and antioxidants, good quality fats and low on saturated fats, dietary cholesterol and trans fats, with a moderate amount of sodium.

The Mediterranean diet encourages us to eat more:

  • Whole grain products
  • Colourful fruit and vegetables
  • Legumes
  • Soy and its derivatives (tofu, tempeh, soy beverages, roasted soybeans, etc.)
  • Olive oil and canola oil
  • Fish
  • Nuts
  • Flax and chia seeds
  • Home-cooked meals

Furthermore, adopting a Mediterranean diet reduces the risk of cardiovascular disease (hypertension, dyslipidemia, obesity and diabetes), which is one of its other important benefits.

Healthy eating goes beyond meals to include related habits such as cooking more often, trying and discovering new foods or recipes, and sharing meals in good company to ensure food and eating are sources of pleasure.

Canada's Food Guide is an excellent resource for learning how to make wise food choices.


Here are some tips on how to eat healthily:

  • Choose a variety of nutritious foods every day (vegetables and fruit, whole grains, protein).
  • Drink water rather than juice and other types of beverages.
  • Limit your intake of foods high in sodium, sugar or saturated fat.
  • Be aware when you eat: take your time, heed your hunger and satiety signals and enjoy the food you eat.
  • Cook more often and eat in good company.
  • Be aware that food advertising and marketing can be misleading; read labels carefully.
  *Sources : Visit the Government of Quebec’s Portail santé mieux-être and the Observatoire de la prévention of the Montreal Heart Institute (MHI) website for more information on adopting a healthy lifestyle and risk factors.  


Resources are available to help you adopt a healthy diet: