Key Takeaways


If you like the foods you eat, you’re more likely to stick with the healthy diet you’ve chosen.


Healthy foods can be full of flavour and satisfying.


You’ll be surprised how many there are if you learn what to look for.

There’s a myth that unhealthy foods are delicious, and healthy foods are bland and boring, and ruin your eating enjoyment. But when you think about what you gain from a healthy diet, the transition from “living to eat” to “eating to live” is a bit easier – and tasty!

When it comes to healthy foods, eat more whole foods (less processed) and colourful foods.

Whole foods are foods in their natural, unprocessed state. For example, a simple banana is a whole food, but fried banana chips with salt and sugar are a processed food. Another thing to remember is to keep your meals colourful. Brightly coloured fruits and vegetables are high in carotenoids and antioxidants, which are good for your health as well as your heart. If you’re cooking for your whole family, you can help teach them to enjoy healthy meals.

Examples of healthy foods

Fish (eg. Salmon)

As fish goes, salmon does have more calories and higher fat content than, say, tilapia. But salmon is rich in omega-3s, which can be good for you.

Whole Grains

When you shop for bread or cereal, look for those made with whole grains, because this retains more of the grain’s nutrients. And broaden your horizons beyond just wheat and oats; try products made with spelt, quinoa and flax, which are often neglected but highly nutritious.

Dark, Leafy Greens

Grab some hearty kale, spinach, collard greens or Swiss chard. These darker choices bring flavour to your salad or sandwich, and they’re packed with nutrients.

Nuts & Seeds

Almonds, walnuts and pecans are packed with protein and omega-3s. These choices are full of flavour for a healthy snack or sprinkled over your yogurt, oatmeal, salad or cereal. As for your cereal, try using almond beverage. Sesame seeds, sunflower seeds and pumpkin seeds are also satisfying snacks and are much more nutritious than a bag of chips.


Blueberries, raspberries and strawberries are nature’s delicious treats. Plus, they deliver antioxidants and other nutrients. Sprinkle some on your cereal or salad.


Some people call this “butter fruit” because of its rich, creamy texture. Avocados are delicious on salads and sandwiches. Even though they’re high in fat, it’s the good kind of fat. They’re also rather high in calories, so eat them in moderation.


You can choose pintos, garbanzos, lentils, chickpeas and lots more varieties. Beans are a great source of protein and make a great side dish to almost any meal.


Apples taste great – even if they’re not baked in a pie. Rinse before you eat, then eat the peel, too, because it’s loaded with antioxidants.

Green Tea

When you drink green tea, you consume antioxidants such as polyphenols. Green tea can be flavoured with just a bit of mint, lemon or honey, and you can drink it hot or cold. Plus, it’s also lower in caffeine compared to other teas and coffee.