10 Healthy Tips to eat well

I asked my fellow nutritionists to give me their simplest advice for eating well. These tips boil down to 10 points. If you follow at least one of these tips, you will have a more balanced diet and a much less stressful relationship with food. No need to follow them all. Start with one. When it’s integrated, move on to another.

1) Consume the least processed food possible

“Think simple in order to eat simple, unrefined foods and eat true. – Elisabeth Cerqueira, Nutritionist and President of Nutrisimple

“If you buy food packaged in cardboard or plastic, forget the marketing tactics on the package and go directly to the list of ingredients. The shorter it is, the better you will be. – Hélène Laurendeau , nutritionist and facilitator

2) Cook

“This is of course a gesture of love and sharing. It is unifying. But cooking is also like flying, it opens our horizons and it gives us a sense of freedom. The freedom to choose better ingredients, to enrich our recipes. The freedom to tame new ingredients at your own pace. To cook is to take control of our food. By cooking, you become less dependent on processed products. Our diet is simplified. Fresh products take up more space. Our grocery bill melts. It smells good in the house. Our children see us go. We create good memories. Not to mention the feeling of accomplishment when you realize that you did it yourself and that it’s good! – Geneviève O’Gleman , nutritionist, author, animator and producer


“Cook one more serving at dinner and use the leftovers for your lunch box the next day. This strategy helps reduce the frequency of meals on the go and allows you to control the quality of your diet. – Vanessa Perrone, Nutritionist and President of Motive Nutrition

3) Eat more fruits and vegetables

“Garnish half of your plate with vegetables, both lunch and dinner. By giving vegetables a large place, we play the prevention card! – Isabelle Hoot, PhD, nutritionist, founder of Kilo Solution clinics

“Invest a minimum amount of time to prepare your fruits and vegetables, so that you always have ready-to-eat food in the fridge. As long as you take out the board, the knife and have your hands glued, as well make a good production. As fast food, there is no better. – Hélène Laurendeau, nutritionist and facilitator

“People underestimate the power of these foods for their well-being in the short and long term. They represent our best health insurance policy! – Julie DesGroseilliers , nutritionist, author and speaker


4) Bet on foods of plant origins

“I have a thing for plants. I am talking about legumes, nuts and seeds. Considering the number of people who have high cholesterol in the population, eating more plants is one of my best tips for managing all of this as a champion. – Catherine Lefebvre, nutritionist and author of the book Choux

“Go for a diet of 80% of vegetable foods. – Hélène Baribeau , media nutritionist, author of the book: Eat better to be on top


5) Listen to his hunger

“Before putting food in your mouth, always ask yourself: Am I really hungry? – Hélène Baribeau , media nutritionist, author of the book: Eat better to be at the top, published in 2014

“Practice Hara Hachi Bu , a century-old Japanese practice of eating 80% of your hunger. – Elisabeth Cerqueira, Nutritionist and President of Nutrisimple

6) Eat everything

“VA-RI-E-TE. This is the word that will save you. Eating the most different foods in a week is the best way to ensure that you meet all your needs. No need to calculate. (That’s me!)

7) Savor

“When we savor, we take full advantage of what we eat. We slow down the pace. We are tasting. It is at this moment that we realize that we need less to be satisfied. The taste buds are on the tongue, not on the teeth. If we just chew and swallow everything round, we deprive ourselves of the real pleasure of eating. We miss the good taste of food. The taste buds need time to enjoy what we eat. By eating more slowly, it is easier to recognize our feeling of satiety. Savoring, we focus on the present moment. No TV or computer. By savoring, one becomes more critical. We are no longer content with the cardboard box, we are asking for the homemade dish. – Geneviève O’Gleman , nutritionist, author, animator and producer


8) Chew your calories instead of drinking them

“You have to drink more water and less sugary drinks (eg cocktails and juices, diet or regular soft drinks, sports drinks or energy drinks)” – Julie DesGroseilliers , nutritionist, author and speaker

“You have to reduce your sugar consumption. We eat a lot too much. It is possible to desensitize sugar. The less we eat, the less we want to eat … it is a transition that must be done smoothly. – Isabelle Huot, PhD, nutritionist, founder of Kilo Solution clinics

9) Take an interest in the origin of foods

“Take an interest in the origin of food and buy directly from producers, as in the public market or on the farm. These are enjoyable things in themselves, which are also educational and inspiring! Passionate producers often share ideas for cooking their star products. It is also a way to “eat better” in the greener  sense of the term, with access to fresh, seasonal and locally grown products without going through several intermediaries. Better eating starts with our ways of getting food and looking at food. – Julie Aubé , gourmet nutritionist and editor

10) Stop trying to control everything

No need to try to be perfect. In fact, to have a perfect diet, you have to accept that it will never be and that’s okay.