How to Treat Your Body Well

Have you ever stopped to really consider that old expression “you are what you eat”? It may be a cliche, but it’s also literally true – your body uses the fuel you put into it to rebuild and replenish itself. You wouldn’t consider putting bad gasoline or compromised oil into your car; why should your body be any different? What you put into your body is of major importance to your overall health.

By extension, your baby is what you eat. If you’re pregnant, build a healthy child by taking care of yourself with the best foods available.

If you look at the Canada Food Guide, you won’t see any processed foods other than the cheese and dairy items. Avoid processed foods as much as possible. Here are some other helpful tips from the Food Guide’s website:

Eat at least one dark green and one orange vegetable each day.

  • Go for dark green vegetables such as broccoli, romaine lettuce and spinach.
  • Go for orange vegetables such as carrots, sweet potatoes and winter squash.

Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

  • Enjoy vegetables steamed, baked or stir-fried instead of deep-fried.

Have vegetables and fruit more often than juice.

Make at least half of your grain products whole grain each day.

  • Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
  • Enjoy whole grain breads, oatmeal or whole wheat pasta.

Choose grain products that are lower in fat, sugar or salt.

  • Compare the Nutrition Facts table on labels to make wise choices.
  • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Drink skim, 1%, or 2% milk each day.

  • Have 500 mL (2 cups) of milk every day for adequate vitamin D.
  • Drink fortified soy beverages if you do not drink milk.


Select lower fat milk alternatives.

  • Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.


Have meat alternatives such as beans, lentils and tofu often.

Eat at least two Food Guide Servings of fish each week. *

  • Choose fish such as char, herring, mackerel, salmon, sardines and trout.

Select lean meat and alternatives prepared with little or no added fat or salt.

  • Trim the visible fat from meats. Remove the skin on poultry.
  • Use cooking methods such as roasting, baking or poaching that require little or no added fat.
  • If you eat luncheon meats, sausages or packaged meats, choose those lower in salt (sodium) and fat.

You need about 2 litres of fluid per day, also, and more if you’ve been exercising. Choose water when you can, and drink juice only occasionally as it contains lots of sugars.

Take the Body By Vi 90-Day Challenge with us if you’re looking for ways to lose weight, gain energy and fit exercise into your life.

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