What's the Best Diet? Healthy Eating 101

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The Centre for Child Nutrition, Health and Development (CCNHD) brings world-class talent and resources together to tackle the most important nutrition-related health issues facing children and their families in Canada and around the world. We are a network of University of Toronto researchers and educators focused on nutrition and the prevention of obesity, chronic disease and malnutrition in children.

Thanks to Dr. Brian Wansink, Director of the Cornell University Food & Brand Lab and author of Slim by Design and Mindless Eating

FoodFit is a 12-week program for low-income community members who experience barriers around healthy eating and physical activity but who are motivated to make lasting changes to their health

Dr. Mike Evans is a staff physician at St. Michael’s Hospital and an Associate Professor of Family Medicine. He is a Scientist at the Li Ka Shing Knowledge Institute and has an endowed Chair in Patient Engagement and Childhood Nutrition at the University of Toronto.

Written, Narrated and Produced by Dr. Mike Evans
Illustrations by Liisa Sorsa
Directed, Photographed and Produced by Nick de Pencier
Editor, David Schmidt
Story/Graphic Facilitator, Disa Kauk
Production Assistant, Chris Niesing
Director of Operations, Mike Heinrich

©2015 Michael Evans and Reframe Health Films Inc.


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  1. Love the approach of this video. It seems that most people dieting instead on consciously picking food that will benefit their health.

  2. Great advice. Though I still reckon fasting here and there is a good idea, especially if you have any "issues".

  3. This is Wrong (people do better when they replaces Saturated Fats with MonoUn and PolyUn) :)….do your research well ………….

  4. 8 tips for healthy eating

    These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

    The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

    If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

    You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

    It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

    Most adults in the UK are eating more calories than they need and should eat fewer calories.

    1. Base your meals on higher fibre starchy carbohydrates

    Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

    Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

    They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

    Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

    Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

    2. Eat lots of fruit and veg

    It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

    Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

    A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

    A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

    3. Eat more fish, including a portion of oily fish

    Fish is a good source of protein and contains many vitamins and minerals.

    Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

    Oily fish are high in omega-3 fats, which may help prevent heart disease.

    Oily fish include:







    Non-oily fish include:








    You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

    Most people should be eating more fish, but there are recommended limits for some types of fish.

    4. Cut down on saturated fat and sugar

    -Saturated fat

    You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.

    There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

    On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.

    Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

    Saturated fat is found in many foods, such as:

    fatty cuts of meat



    hard cheese






    Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

    For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

    When you're having meat, choose lean cuts and cut off any visible fat.

    All types of fat are high in energy, so they should only be eaten in small amounts.


    Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

    Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

    Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.

    This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

    Many packaged foods and drinks contain surprisingly high amounts of free sugars.

    Free sugars are found in many foods, such as:

    sugary fizzy drinks

    sugary breakfast cereals



    pastries and puddings

    sweets and chocolate

    alcoholic drinks

    Food labels can help. Use them to check how much sugar foods contain.

    More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

    5. Eat less salt: no more than 6g a day for adults

    Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

    Even if you do not add salt to your food, you may still be eating too much.

    About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

    Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.

    Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

    6. Get active and be a healthy weight

    As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.

    Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

    Most adults need to lose weight by eating fewer calories.

    If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.

    7. Do not get thirsty

    You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.

    All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

    Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.

    Even unsweetened fruit juice and smoothies are high in free sugar.

    Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.

    Remember to drink more fluids during hot weather or while exercising.

    8. Do not skip breakfast

    Some people skip breakfast because they think it'll help them lose weight.

    But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

    A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

  5. Thanks for the video! Fiber is crucial to staying satisfied/not hungry when trying to lose weight. Gotta get 5+ servings of fruits and veggies every day

  6. I have my headphones on and forgot, I kept hearing the squeeking from the scales and thought somebody was in the laundry room, lol! Im sitting here like who the heck is opening the door???

  7. I have spent weeks learning about diets and nutrition. From Mediterainian to Keto. From meal replacement to supplement. Vitamins to minerals. I then took it all that info and created my own diet. I just decided on that diet a few hours before finding this video in my queue. That's synchronicity. I LOVE this video and I love the philosophy! What a GEM !!!

  8. This video is seven years old. In that time many doctors and researchers have come to realize the flaws in some of the advice this video. People should look at more current evidence for effective and healthy weight loss advice.

  9. Switchero combined with mediteranian is very good. Worked for me, without much exersise other than walking. I just swithced some bad foods with better quality foods, and added more veggies in every meal. Lost almost 30 kg like that in couple months no problem. After a while you even get used to new diet.


    Jesus said to him, "I am the way, the truth, and the life. No one comes to the Father except through Me.”

    -John 14:6

    ⁹ that if you confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved.
    ¹⁰ For with the heart one believes unto righteousness, and with the mouth confession is made unto salvation.

    -Romans 10

    1:9 If we confess our sins, he is faithful and just to forgive us our sins, and to cleanse us from all unrighteousness.

    – 1 John

    Believe Jesus died to blot out your sins and proclaim He is your Lord and Saviour.
    Believe He rose again 3 days later in the flesh by God's hand.
    For by grace you are saved through faith.

    Confess and repent of all your sins in prayer in the name of Jesus.
    Forgive those who have harmed you (this will free you from anger) as God forgave you.
    Be baptised fully immersed in water and be baptised in the Holy Spirit (if possible).
    Live pure and stop sinning.
    If you sin unwillfully confess and repent for none of us are perfect except Jesus.

    Be obedient.
    Follow the spiritual laws: 
    Love you neighbour as yourself and love God with all your heart, soul and mind.

    Develop a relationship with God. Walk with him in the cool of the day.

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