Everything starts
with that first small step


Nutrition

Most of us — 87% in fact — are likely to be affected by a chronic disease or major illness in our lifetime. But we can all take small steps that will achieve huge results while reducing our risk. Follow HealthPartners’

Small Steps to a Healthier You program to better health.

Eat Well: Stay Healthy!

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Why 6 to 8?

When it comes to fruits and vegetables, one small step you can take on the road to better health is to eat between 6 and 8 servings of fruits and vegetables every day. Vegetables and fruit are packed with vitamins, minerals and protein, the building blocks of nutrition.

For example, broccoli contains more protein than steak. Even pumpkin seeds are loaded with protein. One of the most nutritious vegetables is brussels sprouts. Besides being full of vitamins and minerals, this vegetable has virtually no calories, no fat and no cholesterol.

Download printable version of your Small Steps Tracker.

Small Steps to Better Health

If you don’t like many vegetables or can’t seem to eat the recommended 6 to 8 servings — that’s about 2 cups of fruit and 2-1/2 cups of vegetables — every day, there are other small steps you can take to help you integrate fruits and vegetables into your day. Here are just some small steps to set you on the road to better health!

At home, there are many small steps you can take when it comes to eating healthy:

  • Replace the processed foods in your pantry with fresh fruits and vegetables.
  • Make your meals from scratch. Use different spice blends, add soy sauce to stir-fries, roast veggies with olive oil and lemon juice, then sprinkle with parmesan, or serve steamed veggies with a side of tomato or cheese
  • sauce.

  • Add fruits and vegetables to family-favourite dishes: finely chopped veggies in spaghetti sauce, tuna salad or chicken soup; shredded carrot or zucchini in meatloaf or casseroles.
  • Add fruits, vegetables and nuts in a blender with milk to create a thick, creamy drink. While it may seem like a bad idea, naturally sweet fruits allow you to add things like carrots and even spinach to your smoothies without giving them a vegetable taste.

In the workplace, you can encourage your employees to better health by practising these small steps:

  • Trade healthy food recipes.
  • Organize a healthy lunch potluck for you and your colleagues to discover new tastes, and make a link with the specific benefits they can bring to your health.
  • Create a friendly ‘challenge’ to see which team eats healthiest for a week.

Everyone has a role to play in creating a healthy workplace. Overall, small steps can include:

  • Offer healthy choices in the cafeteria and eliminating the deep fryer.
  • Replace pop and snack machines with healthy alternative vending machines.
  • Hold eating healthy workshops and information sessions on a quarterly basis.

Take small steps to better eating at home and in the workplace. Your body will thank you for it!

Connect with healthpartners

At HealthPartners, we believe we can all take small steps to better health. HealthPartners works with 16 of Canada’s most trusted health charities in workplaces across the country to keep Canadians healthy and improve health outcomes. This is so important in light of the fact that 87% of the population — you, a loved one, a work colleague, a friend, a neighbour — will have a chronic disease or major illness at some point in their lives.

At HealthPartners, it’s all about building healthier Canadians, healthier employees and healthier workplaces. At HealthPartners, it’s all about taking small steps...

Here’s how you can help:

JOIN OUR SMALL STEPS PROGRAM:

ACT: Take that first small step to better health.

Share: Show others that health is important to you. Take a photo of the small steps you have taken to better health and share it using our hashtag — #hphealthyselfie

Connect: Sign up for updates from HealthPartners on how you can become a healthier ‘you.’ Just fill in your contact information when you are prompted to do so when you visit our website and we’ll be in touch!

GIVE: Please consider a donation to HealthPartners. Every donation contributes to reducing the rate of chronic disease in Canada and improving the health of Canadians. Donations can be made directly on our secure HealthPartners site by following this link: (link needs to be added here) or, if you have a HealthPartners giving campaign at your workplace, please consider a donation during your campaign.

HealthPartners would like to stay in touch, and offer you other 'small steps to better health'.

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