What's the Best Diet? Healthy Eating 101

The Centre for Child Nutrition, Health and Development (CCNHD) brings world-class talent and resources together to tackle the most important nutrition-related health issues facing children and their families in Canada and around the world. We are a network of University of Toronto researchers and educators focused on nutrition and the prevention of obesity, chronic disease and malnutrition in children.

Dr. Mike Evans is a staff physician at St. Michael's Hospital and an Associate Professor of Family Medicine. He is a Scientist at the Li Ka Shing Knowledge Institute and has an endowed Chair in Patient Engagement and Childhood Nutrition at the University of Toronto.

Written, Narrated and Produced by Dr. Mike Evans
Illustrations by Liisa Sorsa
Directed, Photographed and Produced by Nick de Pencier
Editor, David Schmidt
Story/Graphic Facilitator, Disa Kauk
Production Assistant, Chris Niesing
Director of Operations, Mike Heinrich

©2015 Michael Evans and Reframe Health Films Inc.

[rileypaigemc]

“Think about what is healthy to eat, instead of what not to eat.” Love that !!!

[sarahdublin]

This Doctor just gave so much positivity! No stress, pressure or big sell. I am so happy. He's so nice. My eyes are tearing up. Saving this video forever now

[TheRausing]

Going off processed foods and paying attention to what I’m eating is maybe the best thing I’ve ever done in my life. This video is just perfect.

[merrickwells]

I lost over 100 lbs over the last year just by reducing calories and eating way less sugar, but now I want to get into healthier eating habits and more activity. This is a huge help

[sexywildlad]

Fruit, veggies, legumes, grains, nuts and seeds for the win!!

[lizethlegazpi]

Seems to me an approach that balances the scale, it feels respectful and genuinely focused on building habits that empower us. Quite the opposite of what happens with diet culture.

[shairadraper]

This is so true. I started my weight loss journey (again) 3 months ago, I lost 30 pounds now. I gained more everything back after graduation but I decided this needs to stop, I want to be healthy to live longer. It's all about small changes, baby steps. I used to drink soda, eat fast food 4x a week, drink beers on Friday night. I haven't been drinking anything except water now, I still have the occasional regular fries once a month and I make sure I share it with a friend or a relative so I don't have to eat it all, I make sure I work out at least 30mins-1hr everyday, I don't want to deprive myself from the pleasures of life - occasionally I eat one small cookie. If i'm craving for something, I make sure I have my fruits or roasted almonds with me instead. Ate more fish, less beef and pork, more veggies. Every time I take a bite of sugary refined crap, I just don't feel good at all. It really changes my palate(?) not sure if that's the correct term, but I no longer look for bread/pizza/burger, I just want to eat my veggies. After so many trials and errors, I finally found one that works for me.

[aliciahumpherys]

Your voice, your calm, friendly explanations... it’s like sitting with your favorite uncle discussing life in a coffee shop. I think this is the first video of yours I have listened to so far, and you earned a like and a subscribe. I’m now going to see what other insightful videos you’ve graced the world with. Well done!

[BenjaminGessel]

Top foods I love that I know are extremely healthy:

1.) Strawberries
2.) Blueberries
3.) Blackberries
4.) Cherries
5.) Raspberries
6.) Celery
7.) Cilantro
8.) Garlic
9.) Cinnamon
10.) Turmeric
11.) Ginger
12.) Salmon
13.) Lemons/Limes
14.) Cashews
15.) Pistachios
16.) Peanuts
17.) Pasture Raised Eggs
18.) Crab
19.) Duck Eggs
20.) Sunflower Seeds
21.) Olives
22.) Almonds
23.) Cucumber
24.) Basil
25.) Mint
26.) Onions
27.) Garlic Hummus
28.) Green Beans
29.) Green Onions
30.) Shallots
31.) Organic Chicken
32.) Organic Turkey

Healthy/Real Foods I Still Love, but SEVERELY Limit:

1.) Oranges
2.) Grapes
3.) Apples
4.) Pears
5.) Chocolate
6.) Pineapple
7.) Mango
8.) Dried Fruit
9.) Potatoes
10.) Bananas
11.) Black Licorice
12.) Tropical Fruit in General

I still eat some grass fed beef, lamb, etc. Bacon and fatty sausage less often. Ice Cream with whipped cream topping surprisingly can be ok here and there, dep. on how sugary the ice cream is. But, again, something I limit. I'm also a fan of nuun juice, flavored waters, stevia and xylitol, etc.

[valeriemaynard]

I appreciate this video so much. Your tone, the visuals, everything. It’s really what I needed, thank you!!

[lindsay]

This video is such a game changer and is exactly what I was looking for in my weight loss journey. I feel like all of the pressure around what not to eat causes so much stress, especially when people are around those foods every day with family/at work/with friends etc. A simple change in mindset that you can be healthy at any size is the true inspiration to live a healthy life and the weight will come off with those better habits

[gregmartin]

Need to see more of this sort of messaging on YouTube - great job!! Getting the word out will have an important impact on health at a population level.

[crewcrew]

I'm 15 years old and i ate a lot of carbs and when iknow that heart weren't healthy i try doing this alone because i don't want to know my parents about. i already had knowledge about my health not because i hadn't seek to doctor but i knew myself about my actions and today i am gonna do this alone without any burden to my parents. wish me luck! :)) LIVE LONGER

[demons]

I really liked this. I really just... liked this video.

[arlh]

Love this! it has taken me 31 years to learn this about myself. Healthy eating and not "dieting" and self love. This video would be great to show to kids in school. 😆😆

[lizethlegazpi]

Excellent video, and for me the highlights, are at the end: "more health at every sizes" and "mindful eating". That paves the way for real change, the opposite of what the diet culture has done, that has disguised tm"appearance" as "health"

[WRXSTiROX]

I love this video so much. As a weight loss consultant I've been hearing so much hogwash everywhere on diets. I'm creating a website/medium with quality knowledge and I'm so glad I found this. I'm glad I'm not the only one. I can't wait to link people to this video! Keep the videos coming Dr. Evans!

[veecee]

What a great video! I love the emphasis on diet being a lifestyle instead of a constant internal battle to stick to an unsustainable diet. More people need that mindset.

[sarahleeann]

My boyfriend knows I'm finally trying to be healthier so he sent me this. I put off watching it because I love junk food and listening to someone tell me for 15 minutes how bad it is for me and what will happen to me if I keep eating it is so depressing and scary. That's what I thought the video would be like. This was the most encouraging and least bleak and depressing health/nutrition video I've ever seen. Thank you for making this, and for including statistics and studies to back it up.

[seanjestersloan]

I have spent weeks learning about diets and nutrition. From Mediterainian to Keto. From meal replacement to supplement. Vitamins to minerals. I then took it all that info and created my own diet. I just decided on that diet a few hours before finding this video in my queue. That's synchronicity. I LOVE this video and I love the philosophy! What a GEM !!!