Canada Food Guide

The Canada Food Guide is a list of simple recommendations to help Canadians eat better. The guide encourages people to follow three guidelines:

• plenty of vegetables and fruits
• whole grain foods
• protein foods

• Canada Food Guide

Eat Well Saskatchewan

Eat Well Saskatchewan is a dietitian call centre for Saskatchewan residents. The service provides FREE, confidential, easy access to the trusted advice of a dietitian to help you make healthier food choices and answer your food and nutrition questions.

You can ask a Registered Dietitian questions about food, healthy eating for your family, budget-friendly meal ideas, heart health, diabetes and more!

• Eat Well Saskatchewan

Access to a nutritionist

As an employee, you have access to a nutritionist for free through our Employee and Family Assistance Program. Their certified wellness coaches will take your through a five-step plan to help you achieve your nutrition and exercise goals. You will receive personalized coaching that will help you set goals with unlimited inbound calls to health coaches.

• Talk to a nutritionist

Nutrition articles

• More nutrition articles

Normal Eating

Normal eating is choosing to eat when you are hungry. According to Ellyn Satter, an expert on eating and feeding, it means:

• going to the table hungry and eating until you are satisfied
• being able to choose food you like and eat it and truly get enough of it—not just stop eating because you think you should
• being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food
• giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good
• eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way
• leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful
• overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more.
• trusting your body to make up for your mistakes in eating
• takes up some of your time and attention, but keeps its place as only one important area of your life.

In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Break the Fast

Starting your day with a healthy meal can improve concentration and focus, enabling you to strive for success. Eat within an hour of waking to jumpstart your metabolism and get the fuel you need for your morning.

Quick breakfast ideas:

• cold cereal with milk
• Fresh or dried fruit + yogurt + granola + nuts, etc.
• instant oatmeal
• sandwich with deli meat, cheese, or peanut butter
• high-fibre cereal bars
• whole-grain toast + eggs+ fruit
• muffin + cheese + fruit

Prevent "Hanger"

Hanger is a term that describes the irritable feeling people can get when they are overly hungry.

You can help fight hanger by carrying snacks and eat every 3-5 hours to keep your brain at its peak throughout the day.

Easy snack ideas:

• oranges, bananas and plums are good fruits to carry because they have their own natural packaging which makes them easy to carry
• cut-up veggies and bring in a reusable container
• nuts, dried fruits and whole-grain crackers
• cheese
• trail mix
• granola bars

Limit caffeine

Coffee and energy drinks can cause a short-term burst of energy followed by a long-term slump. Limit caffeine to a maximum of 400 mg/day, equivalent to about 3 cups of coffee. If you tend to have more than 400 mg/ of caffeine a day, substitute water instead! 

Caffeine in common products (approx.)

• Coffee (12 oz.) – 130 mg 
• Iced cappuccino (380 ml) – 90 mg 
• Black tea (12 oz.) – 100 mg 
• Cola (12 oz.) – 55 mg 
• Coffee ice cream (1 cup) – 60 mg 
• Caffeine pill (1 tablet) – 200 mg 
• ibuprofen (1 tablet) – 65 mg

Meal Planning

Meal Planning is a great way to help organize your life, introduce yourself to new foods, help you eat healthier and save you time and money at the grocery store. It can also help you reduce the stress that comes with meal preparation, save waste by buying only what you need and can engage your family so everyone can be happy.

Additional self-care habits

Most of these services are provided on campus and covered under your benefits

• See a chiropractor
• Go for a massage
• Physiotherapist
• Go for regular dental check-ups
• Go to a free mindful meditation session
• Take advantage of Wellness events on campus
• Get enough sleep

Campus options

If you buy lunch, remember that portions are larger than what we would normally eat at home and they tend to be higher in calories, fat, and sodium while low in fibre and some vitamins and minerals. You can find healthy choices at most places on campus.

• Daily Menus
• Where to eat