10 health tips from VCH Dietitians as summer kicks in

Nicole Byrom is on a mission. The Vancouver Coastal Health dietitian and her colleagues want to counteract diet culture with solid advice that encourages healthy living. Byrom, a member of the VCH Nutrition Counselling in Chronic Disease Management program, is dedicated to helping people adopt eating practices that support their health without the pressures of diets or unrealistic body ideals that have been on the rise since the pandemic. 

“The shift from in-person connections to more screen time during the pandemic had a real impact on mental health,” says Byrom. “We saw a rise in diet culture and appearance-focused content online, which  has been linked to higher rates of anxiety, depression, and body dissatisfaction.”

Wondering where to get trustworthy nutrition advice? 

Start with qualified health professionals, like registered dieticians, who provide guidance and advise based on personal circumstances as well as independent, peer-reviewed medical research.

Being mindful of where your health information comes from can help you feel more confident and in control of your choices. For instance, despite what social media may suggest, there’s no need to “work off your food,” start a restrictive cleanse or follow a trendy diet this summer.

Byrom says everyone deserves to feel good and strong in their body—no matter its shape or size.

10 tips to embrace healthy living 

1. Focus on wellness, not perfection
Whether it’s feeling more energized, having more strength, or improving your mood, embrace the things that make you feel healthy and work toward those goals.

2. Remember to hydrate

Staying hydrated is one of the easiest ways to support your health. Water helps with digestion, boosts energy, and keeps everything in your body running smoothly. Even a little dehydration can leave you feeling off your game!

3. Add plant-based proteins
Including plant-based proteins, like beans, lentils, nuts, seeds and tofu, can be easy, affordable, and nutritious additions to everyone’s menu while also being climate-friendly.  

4. Stock your freezer
Frozen fruits and vegetables are just as nutritious as fresh, and they last longer, making it easier to prepare healthy meals.

5. Listen to your body
Instead of focusing on calorie counting, try to follow your body’s hunger and fullness cues.

6. Amp up the colour
Colourful fruits and veggies are filled with fibre, vitamins, minerals, and helpful antioxidants. This summer, ‘tis the season to opt for a wide variety of fruits and veggies. Eat the rainbow!

7. Take your time with meals
Your stomach’s not in a rush—why should you be? It takes about 20 minutes for your body to feel full, so slow down, enjoy each bite, and make your meal more of a moment than a mission.

8. Aim for regular, balanced meals

Make mealtimes a priority by eating regularly and sitting down to enjoy your food. Consider using the “balanced plate” method: fill half your plate with vegetables or salad, one-quarter with protein-rich foods such as chicken, beans, lentils, tofu, or nuts, and the remaining quarter with whole grains or starchy foods.

9. Find movement you enjoy
Movement is a wonderful way to care for your body for long-term mental and physical health, but don’t make it about burning calories or losing weight. Focus on activities that you enjoy and make you feel good, whether that’s walking, yoga, dancing, or stretching.

10. Don’t forget to celebrate

This summer, whether you're cooling off with ice cream, sharing popcorn at the movies, or celebrating a birthday with cake, remember to enjoy the moment.  These moments remind us that eating is about more than nutrition — they’re connection, culture, and joy. Savour them!

Food Guide options:

The Canada Food Guide offers delicious, easy-to-make meal ideas that everyone can enjoy, from “30-minute meals” to “kid-friendly” options.

• Tofu and vegetable stir fry
• Chicken-fried rice
• Spaghetti and turkey meatballs
• Black Bean Enchiladas

Healthy hints:
• Morning Drink:  Start with water or herbal tea to hydrate your body
• Breakfast: A nutritious bowl of plain Greek yogurt with berries and pumpkin seeds
• Lunch: A balanced grain bowl with protein,  colourful veggies and quinoa.
• Dinner: A home-cooked, plant-forward meal with whole grains, lean protein and vegetables
• Snacks: Fresh fruit, nuts, or hummus with veggies
• Child & teen Lunches: Fun wraps, sandwiches, yogurt and fruit (VCH’s Lunches to Go is available in 11 languages).

Remember: Appetite shifts are a natural part of growing up, with kids and teens often eating more—or less—at different stages. These changes are usually just their bodies doing what they need to grow and thrive!

If you’re struggling with body image or food-related concerns, reaching out to a health-care provider or dietitian for support can help you develop a positive, balanced approach to eating and living well. Learn more about VCH nutrition and dietitian services here.

Watch the story on CTV.