March is Nutrition Month, a time to reflect on the role food plays in our overall health. With so much nutrition advice circulating online, it can be difficult to know what to trust.
We spoke with Lauren Williams, a Registered Dietitian at Halton Healthcare, to get practical, evidence-based insights on building healthy, sustainable eating habits. Food trends can introduce new ideas, but not all are helpful. Many promote cutting out entire food groups or taking an all-or-nothing approach to eating.
“If a trend encourages cutting out major food groups or doesn’t reflect a balanced plate, it may not support your body’s long-term nutrition needs,” says Lauren.
While elimination diets may be appropriate in some cases, they should be done with professional guidance, as restrictive eating can lead to nutrient imbalances, low energy, and reduced dietary variety over time.
If nutrition advice feels overwhelming, start small. Simple, consistent changes can make a meaningful difference. A good place to begin in building a balanced plate:
½ plate vegetables
¼ plate protein
¼ plate carbohydrates
Adding more fibre is another impactful step. Fibre supports digestion, blood sugar, and heart health, and is found in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Simple swaps, such as choosing whole-grain bread instead of white bread or whole fruit instead of juice, can help increase your fibre intake.
Balanced snacks can help maintain energy throughout the day. Aim to pair fibre and protein, such as fruit with Greek yogurt, or whole-grain toast with nut or seed butter.
Hydration is equally important. Water should be your primary beverage, with a general guideline of about eight cups of fluid per day, or enough to stay hydrated and feel your best.
If you have concerns about your diet, whether related to food insecurity, digestive issues, chronic health conditions, or disordered eating, professional support can help.
You can ask your care provider about available services or search for a dietitian through the Dietitians of Canada “Find a Dietitian” directory. Healthy eating doesn’t need to be to be restrictive. Focusing on balanced meals and small sustainable changes can make a meaningful difference over time.