With so many diets to choose from in Canada, we often wonder about what should really be included in our weekly meal plans. We can all agree that eating is so much easier than brainstorming and preparing your meals. 

But of course, what’s a little inconvenience for a lifetime of benefits, right? 

So, to make things a little bit easier, we’ve created a cheat sheet on what to include in your diet. These are food groups or basic ingredients that you can all combine or mix together to create one healthy meal plan.

If you really want a meal plan that’s guaranteed to make you healthy while considering your current condition, allergies, and intolerances, there are countless nutritionists in Edmonton who are more than happy to help you. 

Read on to know more about these nutritionists. 

What to Include in Your Diet

The number question that people always ask when deciding to create a meal plan is: what should be included? The list of ingredients is a mile-long and there’s no dish that could probably fit all the necessary food groups into one plate—unless you really force it. 

So, to help people overcome this challenge and actually start with the process, cheat sheets were made over the past few years as to what should be included in each meal and how much of it should be eaten every day. 

Don’t worry, we’ve compiled most of the important ones in the cheat sheet below so you don’t have to spend hours doing your research. 

What to Eat in A Day 

Generally, there’s a rule on what you should eat on a daily basis. You should know that your meals for the day should include the following foods:

Dairy 

You might think that dairy products aren’t that important but you’re mostly wrong. Dairy products are one of the easiest sources of calcium, protein, and vitamin D which are essential for your body as you grow older. 

Moreover, including yoghurt, cheese, milk, almonds, and flax seeds into your diet will reduce risks for cancer and high blood pressure—even type II diabetes. Of course, always go for organic ones and watch out for artificial sweeteners. 

About 900-2400 kilojoules of dairy should be included in your daily diet, depending on your age. 

Protein

Without a doubt, everybody needs protein in their body because it’s essential for our muscles to develop and for our wounds to heal. There are many sources of protein in the world, with animals being a common source. Chicken, turkey, and fish are just some examples.

For those who follow plant-based diets, you can easily opt for soy, beans, and nuts as your sources of protein. Almonds, sunflower seeds, walnuts, tofu, and tempeh are just some of the alternatives to animal-sourced protein. 

Just like dairy, you should also consume about 900 to 2400 kilojoules of protein per day. 

Vegetables and Fruits 

Of course, this is one part of the meal plans that are no-brainers. Leafy greens and fresh fruits are rich in all the right things for our body. Whether it’s vitamins, minerals, and fibre, these two food groups have it all. 

A steady consumption of these will help protect your body from common illnesses such as heart disease and some cancers and will also pave the path for a truly healthy life. 

However, in comparison to protein and dairy, you only need a maximum of 700 kilojoules of fruit and a maximum of 2100 calories of vegetables each day.

Healthy Meal Plans in Edmonton

Grains

Last but not the least are grains. Whole grain foods such as oatmeal, quinoa, brown rice, and wholegrain bread are rich in fibre and minerals. Eating a sufficient amount of these will be helpful in protecting your body from obesity, diabetes, and even heart disease. 

Choosing whole grain foods over cereal foods, such as cakes, pies, pastries, etc., will be helpful in protecting your body against diabetes, obesity, and even heart disease.

In a day, you should consume about 3000 kilojoules of grains depending on your gender and your age.  

Nutritionists in Edmonton

Like any city in the country, it’s expected that Edmonton also has its set of trusted nutritionists who have helped people become healthy themselves. 

It’s one of the professions that people commonly seek and the list below justifies this claim. Listed down below are the trusted nutritionists that you can find in this sunny Albertan city. 

Revive Wellness

Passionate to help clients take control of their health, Revive Wellness uses evidence-based nutrition in providing customized meal plans that empower clients to live healthily and energetically. 

This company is a partner of the city’s government to promote and offer exceptional nutritional services to residents of the city. The company has in-house registered nutritionists who have been fervently serving the public since it was opened in 2006. 

Moreover, a lot of benefit plans cover their nutritional services which makes it a convenient choice for those who have these plans. 

They offer several services:

  • Weight Management
  • Sports Nutrition
  • Prenatal and Postnatal
  • Disease Management
  • Dietary Restrictions, Allergies, and Gut Health
  • Corporate Wellness
  • Composition Analysis
  • Nutrigenomix Testing 
  • Recipe Analysis

If you want to find out more about their programs, you can just simply give them a visit and have an initial consultation so that the best package can be created for you

In Montréal, Équipe Nutrition offers similar nutritional programs. Check them out if you’re in the francophone city!

Nourished by Bri 

Taking a holistic approach to nutrition, Nourished by Bri is a company that focuses on real whole foods placing heavy emphasis on plant-based choices. Since the company wants to maximize nutrient intake, they offer various tools and techniques to get you started on a plant-based meal

The company was started by Briana Meghawache who wanted to help people make healthier choices when it comes to food and nutrition. She pursued a degree in nutrition and started working on her own practice in 2013.

Since she’s vegan, she mainly focuses on this plant-based diet. However, non-vegans can still ask for her help because of her extensive knowledge on nutrition itself and even fitness as she was a personal trainer for several years

She has several services namely: coaching plans, payment plans, and 7-day nutrient reset. Currently all her services are available online through appointment booking. 

Kyle Byron also put up his private practice which offers vegan options. So if you’re in Toronto, you can check out his company for more programs.

Copeman Healthcare

Opened in 2005, Copeman Healthcare has constantly strived to give people better quality of life through their excellent services. As their core service, they offer lifestyle changes through medically supervised programs. 

They house multiple doctors specializing in different fields and offer low-cost, high-value programs that clients highly appreciate. 

In relation to nutrition, they have dietitian and nutrition consultation services for those who want to have a healthier diet but don’t really know where to start. 

This service includes the following specifics:

  • Nutritional & health optimization assessment
  • Weight management services
  • Allergies and food intolerance services
  • Sports performance services
  • Nutrigenomix

They also have specialized services for the following:

  • Eating disorders
  • Metabolic syndrome
  • Digestive health
  • Special diets such as vegan, gluten-free, vegetarian
  • Fertility and prenatal health
  • Heart disease

You can also check out HealthLink BC in Vancouver if you’re looking for similar programs!

Edmonton Oliver Primary Care Network

The Edmonton Oliver Primary Care Network was opened in 2006 and has since catered to more than 131,000 residents in the city. Currently, they have over 170 physicians on board who offer a variety of medical services. 

With patients’ health as their top priority, then offer a wide range of services and group classes to help people have a change in lifestyle. 

Their nutritional counselling service helps people to discuss diets, lifestyle, and health goals with a registered nutritionist. Moreover, this counselling can focus on some of the topics listed below:

  • Weight management
  • Diabetes
  • Disordered eating
  • Gastroesophageal reflux disease
  • Diabetes and pre-diabetes
  • Food allergies and intolerances

If you’re looking for similar services in Calgary, check out Health Stand Nutrition for their nutritional programs.

Finding Nutritionists in Edmonton

Looking for the right partner when it comes to achieving goals isn’t always an easy task. Sometimes, it might even take a bit of trial-and-error before you find the right one for you. Or you can just make an informed decision at the very beginning and learn how to adjust along the way. 

For those who don’t really have the time to do their own research and background checks, there’s a website that’ll make the search much, much easier. 

At Superprof, you can find professionals who are willing to offer their services given their respective rates. In the case of nutrition, there are several nutritionists in Edmonton. All you have to do is specify your location. 

The website will then show you a list of profiles showing names, descriptions, rates, and reviews made by former students. With these pieces of information, you can easily find the right nutritionist for you without going through much hassle! 

What are you waiting for? Start looking for a nutritionist today by just simply typing in your location, whether you’re in Edmonton, Ottawa, or any other city in Canada!

Conclusion

There’s no denying that preparing healthy, delicious meals can be a little time-consuming, especially if you’re aiming to prepare a whole week worth of meals. But again, it’s a small price to pay considering that you’re going to enjoy the benefits for the rest of your life.

For better and more personalized meal plans, look up a nutritionist in Edmonton and discover what’s the right diet for you. Surely it won’t take you an entire day to find the perfect one through Superprof. 

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Mike is a freelance writer with a passion for continuous learning, self-improvement, and helping others through education.