Walk into the gym knowing exactly what to do.

Food labels can help you compare products and understand what you’re eating. Here are four things to check on Canadian labels.

1. Start with the serving size

All the numbers apply to the amount listed at the top. This isn’t a recommendation of how much you should eat.

For example, if a label lists 150 calories per 30 g and you eat 60 g, you’ll get 300 calories and twice the listed nutrients.

2. Compare similar foods

Check that you’re comparing similar serving sizes. Look at calories alongside protein, fibre, fat, and other nutrients.

The percent daily value (% DV) helps you interpret amounts: 5% or less is a little; 15% or more is a lot. Use it to compare options for more fibre or less sodium, sugars, and saturated fat.

Source: Health Canada: Nutrition facts table

3. Read the ingredients

Ingredients are generally listed from greatest to smallest amount by weight. Check the ingredients and any allergy statements for foods you need to avoid.

Source: Health Canada: List of ingredients

4. Put the information to use

When choosing between two products, ask: which one suits my needs, preferences, and the meal I’m making?

You don’t need to analyse every number. Start with the serving size, then compare the nutrients that matter to you.

Strength training means working your muscles against resistance, using weights, machines, bands, or your own body weight. Your program can be adapted to your experience and goals.

1. Build and maintain muscle

Strength training can increase muscle mass and strength, including in older adults. This matters as we age and naturally become more vulnerable to losing both.

2. Support everyday activities

Building strength can help with tasks such as carrying groceries, climbing stairs, and getting up from a chair. Training can support your ability to stay active and independent.

Source: CDC: Benefits of physical activity

3. Make it part of your weekly routine

General adult guidelines recommend muscle-strengthening activities involving all major muscle groups on at least two days each week, alongside aerobic activity such as brisk walking or cycling.

That is a general health recommendation. Your training schedule should also reflect your goals, recovery, and starting point.

Source: CDC: Adult activity guidelines

4. Learn how to progress

In my coaching, I teach you how to perform your exercises, choose suitable weights, and understand the effort your program calls for. We build from your current ability so you know what to do when you train independently.

Want help getting started? Find your starting point or contact me.

Healthy eating can fit your schedule, budget, and the foods you enjoy. Start with variety and a few practical changes.

1. Include a range of foods

Vegetables, fruit, whole grains, beans, lentils, nuts, seeds, and protein foods provide different nutrients. Eating a variety helps you meet your nutritional needs.

2. Make convenience work for you

Frozen vegetables and canned fruit can be useful choices. Choose vegetables without excess sodium and fruit without added sugars. You don’t need to prepare everything from scratch.

3. Choose whole grains more often

Try oats, whole-grain bread, or brown rice. Along with beans, lentils, vegetables, and fruit, these can help you get more fibre.

These principles reflect World Health Organization guidance on healthy eating.

4. Start with one manageable change

Add vegetables to your usual dinner, keep fruit available for snacks, or include lentils in a soup you already enjoy.

In my coaching, we work on eating habits that fit your everyday life. We start with changes you feel ready to make and build from there.