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Read the most frequently asked questions to dietitians and physical activity experts, and most importantly, their answers which can help you achieve and maintain a healthy weight.


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29 questions
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Q: My legs are paralysed due to polio paralysis and i am on the wheelchair on regular basis. I need to know that what kind of food i used to mainain myself, rightnow i am over weight approx. 20kg - sajjad ahmed
A: I would start off by doing the "Healthy Weight Assessment" on this website to see what your healthy weight range should be.

The best way to eat right is to follow Canada’s Food Guide. Focus on getting enough vegetables and fruit, grain products (mostly whole grains), milk products (milk, cheese and yogurt) and meat and alternatives. Check out www.myfoodguide.ca for information on the number of servings you need on average.

Overall, I recommend eating every 3 to 4 hours to keep your energy levels up. This usually works out to 3 meals with a mid-morning and mid-afternoon snack. I also tend to follow the 80/20 rule. If you choose healthy foods 80% of the time, it’s okay to indulge 20% of the time. The key to indulging is watching portion size. There’s a great article on managing “treats” on this website in the "Nutrition Info" section.

You may wish to talk to your health care provider to see whether you’re able to fit in any physical activity, e.g. lifting small weights (even if it’s cans of food) or swimming.

- Zannat Reza


Q: I have lactose intolerance and also am allergic to milk products. I have tried to replace these with soy and almond milk and soy yogurt, but the supply reliability of soy yogurt is not consistent. Any suggestions? - Carol G.
A: I wonder whether you have been diagnosed with a true milk allergy by your doctor. Many people often use the phrases “lactose intolerance” and “milk allergy” to mean the same thing – but they are two very different conditions.

Milk allergies occur when the body's immune system reacts to the protein found in milk. Milk allergies are quite rare, especially in adults. They usually occur in infants and disappear by the age of 3. For adults who have a true milk allergy, I would recommend getting a referral to a registered dietitian, who can sit down with you and find out about your eating habits and ways you can replace the valuable nutrients found in milk products.

People who have lactose intolerance don't produce enough lactase (an enzyme) in their digestive tract. Most people with lactose intolerance can still enjoy milk products.

The key is to find your level of tolerance. Experiment by having small amounts of milk products at a time and gradually increase the amount to see if you feel any symptoms. Then you can know how much and what kinds of milk products you can enjoy eating.

• Eat yogurt. It contains live bacteria that help break down lactose.
• Try Mozzarella and aged cheeses like Cheddar, Swiss, Blue and Brie, etc. They contain almost no lactose.
• Have milk with meals or with other foods.
• Drink milk in several small servings throughout the day.
• Reach for chocolate milk. It seems to be better tolerated.
- Choose lactose-reduced milks, or use lactase drops or tablets.

- Zannat Reza


Q: I have recently been diagnosed with a wheat allergy, along with rye, soybean and msg. How do I eat a balanced diet with these restrictions? - boinky
A: Food allergies can be challenging but it is possible to make healthy food choices. Reading the ingredients label on food packages is the key to making it happen.

Let’s take a closer look at each food group:

Vegetables and Fruit
- You’re okay with most fresh, frozen and canned fruits and vegetables
- Check the label on any sauces you use for cooking to check for MSG

Grain Products
- Stick to whole grains other than wheat and rye, like brown rice, quinoa
- Packaged foods like crackers and cookies mostly contain wheat products, so they are definitely out


Milk & Alternatives
- There is a lot to choose from in this food group
- Milk, yogurt and cheese are not likely to have any of your listed allergens, but again, check all labels

Meat and Alternatives
- Fish, lean meat, chicken, peanut butter, eggs, lentils, beans

Check out www.myfoodguide.ca for more ideas on foods from each of the food groups. If you still find it challenging to eat well, ask your doctor for a referral to a registered dietitian who can personalize a plan for you.

For more information, check out http://www.anaphylaxis.org/

- Zannat Reza


Q: Reacently I was diagnosed with diverticulosis. What do I eat and when in order to elimnate my discomfort and get healthy? - kseniya
A: Diverticulosis refers to a condition where small pouches form in the gastrointestinal tract, usually in the large intestine. When feces and food particles become trapped in the pouches they cause inflammation. This condition is called divertulitis.

A low-fibre diet has been linked to diverticulosis, so it is best for you to follow a higher-fibre diet. Eat more whole grains, fruits and vegetables because they provide insoluble fibre which helps create softer and more bulky stools. This helps with regularity. The more regular you are, the better, because this lowers pressure in the colon.

Try to have 25–35 grams of fibre every day. And be sure to have enough fluid because the fibre absorbs fluid, and without enough fluid, constipation can result.
At breakfast have whole grain cold cereals and sprinkle on some wheat bran. Or make oatmeal porridge with added oat bran. Soup with barley, dried peas, beans, or lentils is a good choice because it provides fibre and liquid. Enjoy crunching on apples with the skins, and have berries, figs and dates because of their high fibre content.
Besides water, know that milk, juice, soup, and tea all count as fluids.
It is a good idea to enjoy yogurt every day; especially ones labelled as probiotic. They contain beneficial protective bacteria that help populate your intestine and crowd out bacteria that can cause inflammation and digestives upsets. When you have pain eat less fibre, nuts and foods with seeds such as tomatoes and strawberries. These can lodge in the pouches in the intestine and can cause inflammation. Lois Ferguson


Q: Hi, it seems to me that your website is focused on women. I am a 46 y.o. MALE with a history of cardiac desease in the family. I would like to get in a good healhy life style/ eating habits. Is this a web site for me ? Thanks , Ruben - Ruben
A: I’m glad you brought this up because I really think that both men and women can benefit from our website. The first step to take would be to complete the "My Healthy Weight Assessment." This really is the key to tailoring the information to your specific individual needs. Not only does this help you assess if you are at a healthy body weight, it will also identify areas in your diet and activity that could use some improvement. Based on your answers, you will be provided with helpful links to areas on the website with information and practical tips for improving your lifestyle. Many of the tips on this site are extremely helpful for individuals looking to prevent chronic disease; however, please keep in mind that it does not replace the advice of your doctor or health care professional. Make sure to continue to have your cholesterol levels and other levels of cardiovascular health tested and follow up with your doctor regularly. If you are at high risk you may benefit from speaking with a registered dietitian. You can find one in your area by visiting www.dietitians.ca. I truly believe though, that you will find great information on our website that is tailored to your needs, male or female…give it a try! – Nicole Springle, RD


Q: I am a 58 yr old. I am retired on disability due to a back injury at work 5 yrs ago, I live alone and I am in my doctors terms "morbidly obese". I also get ulcers on my legs. I want to change my life. How do I do it. I dont have alot of money? And with my back and legs problems it makes things work can you please give me some tips? Thank you Mary - Mary
A: In the Ways to Live By section of Your Healthy Weight website there are ten great recommendations that can get you started on achieving and maintaining a healthy weight. From a nutrition standpoint, I would also like to emphasize that making good dietary choices is especially important when dealing with leg ulcers. Studies have shown that many people who develop leg ulcers are at high nutritional risk and often lack enough protein for proper healing. This is especially the case in individuals who are overweight or obese. Good dietary sources of protein include lean meats and fish, low fat milk and cheese, nuts, yogurt, and legumes. Eating three well-balanced meals that include a source of protein can help you stay full and avoid making poor snack choices between meals. Working with a qualified nutrition professional, such as a Registered Dietitian, would allow you to develop a more personalized plan and ensure that your health needs are being considered. You may wish to contact your local Community Care Access Centre to see if you have access to nutrition counselling. Always be sure to consult your doctor regarding any diet or lifestyle changes as well as continued care for your leg ulcers. I hope you find our tips helpful as a starting point!
Nicole Springle, RD


Q: I am on prednisone quite frequently. I gain weight and have a hard time taking it off. any ideas? - judy edwards
A: I would encourage you to complete the My Healthy Weight Assessment on this website. There are many factors that contribute to achieving and maintaining a healthy weight. My Healthy Weight Assessment is designed to help you figure out what areas of your current diet and physical activity regime are supporting your goals and which areas you might be able to improve upon. From there, you can check out the various articles and tips that are compiled to help you target those specific road blocks that may be getting in your way.
Please bear in mind that medications like prednisone can impair bone mass and bone strength and may put you at greater risk for osteoporosis. Following a healthy diet high in calcium rich foods can help protect against bone loss. Drinking milk is the fastest, most efficient way of getting enough calcium. This is due to milk’s very high level of calcium that is easily absorbed and its vitamin D content which helps the body absorb calcium. Other milk products including cheese and yogurt are also an excellent source of calcium. In addition, calcium, particularly in milk products, has also been shown to be important in helping individuals to achieve and maintain a healthy weight.
Remember when trying to lose weight it is important to set realistic goals and give yourself some time. Certain medications will affect your body in different ways; however, by following a healthy diet and living an active lifestyle you can achieve a healthy gradual weight loss.

Nicole Springle, RD


Q: I am a 57 yr old woman I was diagnowed with MS 6 yrs ago stopped smoking then My doctor didn't want me to do anything I gained alot of weight and now can't get it off I asked my doctor for a diet and he stated he didn't have any in his office Due to the MS and my lack of balance I can't excersize What can I do to lose the weight Thanks J Lewis - jlewis
A: When you are unable to exercise, reaching your weight loss goal may take a little more time. However, this should not be a reason to drastically reduce your calorie intake or ‘crash diet’, which can lead to vitamin or nutrient deficiencies.

This is especially critical when dealing with Multiple Sclerosis (MS), a condition which puts you at greater risk for low bone mineral density and deficiencies in vitamin B12, vitamin D and calcium — especially if you don’t follow a healthy balanced diet. Milk products are an excellent source of these vitamins and minerals. In addition, research has shown that calcium, particularly the calcium in milk products, encourages the body to use fat as a source of energy, so your body doesn’t store as much body fat. This is why following a well-balanced diet that includes milk products is a step in the right direction.

Look on our website for more ideas on achieving and maintaining a healthy diet and a healthy lifestyle. The ‘Healthy Eating’ section under "Nutrition Info" contains loads of information on making healthy dietary choices that include all the food groups while emphasizing variety and portion control.

I would also recommend seeking an individual nutrition assessment by a registered dietitian who can provide the safest and most effective plan for you. You can also ask your doctor to refer you to a dietitian in your area or go to www.dietitians.ca and look under 'Find a Nutrition Professional'. A professional can help you meet your individual nutrition needs while developing a safe, effective weight loss plan.Nicole Springle


Q: I work nights and have diabetes. I need to lose weight, where do I start? - d&dhart71
A: First, I would recommend talking to your doctor about your weight loss goal. Then, ask to be referred to a registered dietitian who can design a personalized eating plan, taking into account your night shift schedule and diabetes.

In addition to discussing your weight loss goals with your doctor, this website can also be a useful resource. In the “My Healthy Weight Assessment” section, there are 3 tools that can give you a big picture idea of your current weight. Sometimes people think they need to lose weight, but in fact are in a healthy weight range.

Generally, eating right when you have diabetes means having small meals and snacks and spreading your carbohydrates throughout the day. Follow Canada’s Food Guide to make better food choices. Check out www.diabetes.ca for specific information related to diabetes.

As for eating right for the night shift, establish a normal meal schedule regardless of the hours you work. Eat your main meal before your shift starts. Around 3:00 to 4:00 a.m. is when you tend to feel more tired because your body is naturally programmed to be resting around this time. You’ll need a boost: choose protein and a small amount of carbohydrates, e.g. whole grain crackers with peanut butter and milk; some fruit or vegetables with cheese; or try whole grain crackers with hummus. After your shift, but before you go to sleep, eat a small, light snack, e.g. cereal and milk.

Try to work some physical activity into your day. Browse this website for activity ideas that are right for you.

- Zannat Reza


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