Eating healthy

Eating healthier is a great way to improve your mental, physical and social well-being. But it doesn’t stop there.

A healthier diet will also help reduce your risk for medical issues like cancer, diabetes, heart disease and obesity. It can help reduce stress and improve your mental health.

Winter can make healthy eating feel more challenging. Fresh fruits and vegetables may be more expensive or less available, but there are still plenty of nutritious options to choose from.

A great place to start is filling your grocery bags with nutrient- and fiber-rich foods that work well year-round, such as frozen or canned vegetables and fruits with no added sugars or salt. Dried beans and lentils, whole grains, eggs and root vegetables like carrots, potatoes and squash are also affordable options that can support a healthy diet.

Winter is an opportunity to focus on shelf-stable and freezer-friendly foods. Planning meals ahead of time, cooking in batches and using season staples can help make healthy eating more practical and affordable. 

In Manitoba, the shorter and darker days during winter months make it harder for your body to get enough vitamin D naturally. Vitamin D is essential for a strong immune system and healthy bones. Include some vitamin D‑rich foods into your diet, such as eggs, fortified milk and fatty fish, or ask your doctor about supplements.

If you think you could be eating better, you’re not alone. 45% of Manitobans believe they aren’t doing enough or could be doing more when it comes to eating healthy (Doctors Manitoba 2023 survey). Below you will find suggestions from doctors about simple steps you can take.

Getting started

• Try adding more vegetables and fruits to your diet.

• Go for leaner proteins and whole grains, such as eggs, dried beans and lentils, oats, and brown rice that are affordable and easy to store in winter.

• Limit the amount of fast food, packaged, or highly processed foods you consume.

• Try reducing the amount of high-fat and high-sugar meals and snacks.

• Learn your body’s hunger cues and give it the healthy fuel it needs.

• Cook and eat meals together with family and friends.

We know grocery costs are high. Here are some helpful tips so you can continue to eat healthy while being conscious of your budget:

• Frozen or canned fruits or vegetables can be a good option.

• Plan your meals and shop with a list. Watch for sales and coupons. Try generic or store brands.

• Cooking and freezing your meals are good ways to eat healthy throughout the week, especially if you have a busy schedule. Batch cooking can also save money and time. Soups, stews, and casseroles are winter-friendly options.

• Replace sugary drinks and take-out coffees with water as your drink of choice.

• Financial benefits are available to purchase groceries. Employment and Income Assistance, or EIA is one option. A prenatal benefit is available during pregnancy

• When needed, consider local food access programs. Look to food banks and community food supports like Harvest Manitoba. They are here to help.

When to call a doctor

Sometimes it is important to see a doctor before making major changes to your diet. Some of the reasons include:

• Having specific medical conditions like diabetes, heart disease or kidney disease.

• Losing weight without any changes to your diet or activity level.

• Your weight goes up and down because you have a lot of swelling.

• If you’re having trouble swallowing or you cough when you drink.

You can also talk to a doctor if you are worried about your relationship with food, or have a history of dealing with an eating disorder.