Achieving a Lifestyle Balance

Achieving a balance between activity and nutrition is important for overall health. Reaching your weight goal will help you to achieve and maintain good health.  A healthy weight and good nutrition result in many physiological and psychological benefits like:

• strong muscles, bones and teeth
• a healthy heart
• adequate levels of vitamins and minerals like vitamin B12 and iron
• prevent dehydration
• an improved ability to concentrate
• less irritability and mood swings
• an increased ability to deal with stress and anxiety

Healthy food choices

You can help lower your risk for disease and achieve a healthy weight by following Canada's Food Guide to Healthy Eating.  Eat at least the minimum servings for each group to get the benefit of the vitamins and minerals that each group provides. If you do not meet the minimum servings, you may be at risk for certain deficiencies.

• Eat three meals per day. Do not skip meals.
• Enjoy a variety of foods.  All foods can fit into a healthy diet.
• Include foods that are higher in fibre such as cereals, breads, other grain products, vegetables and fruit.
• Include foods that are good sources of calcium such as milk, yogurt and cheese.
• Include foods that are good sources of iron such as meat, beans and leafy green vegetables.

Canada's Food Guide to Healthy Eating

Snacks help you to meet daily nutrient requirements, boost your energy level, satisfy your hunger and help you achieve and maintain a healthy weight.  If there are more than 4 hours between meals, plan for a snack in between these times.  A snack should include two food groups. Choose milk products more often to boost your calcium intake.  Some super snack ideas include:

• Yogurt and dried fruit
• Smoothie of yogurt, milk and fruit
• Peanut butter on a pita with banana
• Trail mix and a juice box
• Pudding and graham crackers.
• Vegetable sticks with dip and a glass of milk
• Tortilla chips and salsa
• Cheese and crackers
• Cereal and milk
• Ham sandwich
• Your favourite: ______________________
   

Achieving an active lifestyle

Regular physical activity is important for health and strong muscles and bones. But too much activity can lead to serious health problems and injury. Check with your doctor about starting or changing your activity level.  If you are unable to maintain a healthy weight or have frequent injuries, you may need to decrease your activity level. Women who experience irregular menstrual periods need to bring this to the attention of their doctor.

Your doctor and dietitian can help you balance your intake with activity to help you achieve a healthy balance.  Some suggestions include:

• Choose activities that interest you and you enjoy. Activity should not feel like a chore.
• Choose activities that fit easily into your schedule.  If you are sacrificing social events and missing appointments due to your workout, or you are exercising excessively, your activity level may be having a negative impact on your lifestyle.
• Be realistic. When getting back into activity, start off small and slowly aim for your target goal. Slowly include physical activity into your lifestyle. Work towards 30 minutes of activity, three times per week while maintaining your weight.

Dealing with stress and anxiety

Taking some time to reflect on your day can help you cope with a busy life. Find a hobby that you enjoy or spend time with others who can provide positive influence and support. 
 
Try making a journal for yourself

If recommended by your doctor, psychiatrist or therapist, keep a journal of your emotions and activities including work or school, meals and activity. Make sure to include the time of day as well.  A record of what you do in the day can help to pinpoint "problem times". Once you can see these "problem times", you can look at ways to identify patterns or triggers and change your behaviour. 

Working with your health professional, you should be able to point out where your problem areas are and what positive changes you have achieved. Use this example to help you get started or ask for a copy of the 7 Day Food and Activity Record.

Time Food Intake Activity

For more information

Registered Nurses are available 24 hours a day to discuss your health concerns.  Call the Capital Health Link at 408-5465 (LINK).

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)