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How to use healthy recipes?

Updated: Nov 13, 2022


All the healthy recipes listed on the website are from reliable sources and verified by our research team. So it's very safe to use. There are many recipes, but we only choose the recipes that take less time, or take some time but with more servings for several days. There are various types of recipes, which you can find in the bracket after the name of the recipes:


(Breakfast): Only used for breakfast, and it usually takes less than 10 minutes to prepare.

(Snack): It may take some time to prepare, but with more servings for several days.

(Breakfast/Snack): Can be used for both breakfast and snacks.

(Lunch): Only for quick lunch, and it usually takes less than 10 minutes to prepare.


Note: It may take up to 20 minutes to prepare both breakfast and lunch, which makes life much easier for people going to work.


(Lunch/Dinner): Can be used for both lunch and dinner, and it takes about 10 minutes to 30 minutes to prepare.

(Dinner): It takes about 30 minutes to 50 minutes to prepare. So most people can only prepare those recipes after work.

(All): Versatile recipes that can be used for breakfast, snacks, lunch, or dinner.


Note: There is usually not much difference between lunch and dinner, except that the preparing time for lunch is usually shorter while the preparing time for dinner is usually longer. If the recipes are used for weekends or holidays, both lunch and dinner recipes can be used freely.


You can check all the healthy recipes recommended by Health Canada.


Some recommendations:


1. Home made food is usually more healthy and cleaner. But it is ok to have healthy food with low sugars, sodium and saturated fat in a reliable restaurant or fast food chain.


2. You can do all the shopping for next week's food ingredients during the weekend.


3. If you are allergic to some food, or have some underlying diseases, please consult with your doctor. Then you can check the food ingredients, and only choose the recipes that you can eat.


4. For people with food allergies or intolerances to select the best healthy recipes, the primary considerations include lactose intolerance (can use lactose-free milk), gluten intolerance or sensitivity (ingredients like wheat, barley, and rye should be avoided, but quinoa and oats are touted as the ultimate grains for those with gluten sensitivity and intolerance), diabetes (limit sugar, such as fruits, maple syrup, honey, etc.), dairy-free (eliminate milk and milk products, including cheese, butter, yogurt, and other fermented products and lactose-free varieties), food allergies (avoid those food, such as wheat, nuts, fish and shellfish, eggs, soy, etc.).


5. Eggs usually have higher cholesterol and Vitamin D, mushrooms have quite high level of Vitamin D, and soy sauce may be higher in sodium. Just pay attention and don't overeat. Fruit is good for health, but the sugar intake could also be higher. All people, especially with diabetes, should be careful and not take too much fruits.


6. Snacks can be an important part of your diet. They can provide energy in the middle of the day or when you exercise. A healthy snack between meals can also decrease your hunger and keep you from overeating at meal time.


7. You should try to use different recipes for lunch and dinner each day, but it is ok to have the same recipes for breakfast and snacks each day until you finish all the breakfast or snacks you have prepared.


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Daily limit for sugars, sodium and saturated fat:

  • Less than 20 grams or 180 calories from saturated fat

  • No more than 78 grams or 702 calories from total fat

  • No more than 2,300 milligrams of sodium

  • No more than 50 grams of sugar

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Keto diet is pretty popular. But there are some risks. You could try it temporarily, but it's best that we use the best recipes recommended by Health Canada. Those are the safest recipes researched by professionals. Most of the recipes from Health Canada are Mediterranean diets, but with a fine twist. We should try to use the best healthy recipes for daily diet.

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For people with food allergies or intolerances to select the best healthy recipes, the primary considerations include lactose intolerance (can use lactose-free milk), gluten intolerance or sensitivity (ingredients like wheat, barley, and rye should be avoided, but quinoa and oats are touted as the ultimate grains for those with gluten sensitivity and intolerance), diabetes (limit sugar, such as fruits, maple syrup, honey, etc.), dairy-free (eliminate milk and milk products, including cheese, butter, yogurt, and other fermented products and lactose-free varieties), food allergies (avoid those food, such as wheat, nuts, fish and shellfish, eggs, soy, etc.).

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Most food ingredients are quite common. There may be some herbs or spices not so common. But it's usually not important and can be ignored or replaced. Eggs usually have higher cholesterol and Vitamin D, mushrooms have quite high level of Vitamin D, and soy sauce may be higher in sodium. Just pay attention and don't overeat. Fruit is good for health, but the sugar intake could also be higher. All people, especially with diabetes, should be careful and not take too much fruits.

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