We all strive to achieve a healthy lifestyle, but achieving it can seem difficult and overwhelming. The good news is, it doesn’t have to be!

Making daily choices that focus on our mind and body will help lead to positive changes. We have more control over our own health than we realize.

Sometimes taking that initial leap can be the hardest part—we’re here to help with that. Follow these three steps to get a routine in motion. Let’s get started!


Write it down!

Keep a food journal so you can gain insight on your eating habits. Writing down what you’re eating can help identify any nutritional gaps and patterns. You may be surprised by what you learn.

While it’s important to note which foods you’ve eaten, it’s just as important to write what you were feeling at the time. Did you know that your mood can affect your eating habits and appetite? Writing down your food intake and corresponding mood on paper could help you to identify any correlation.

Often, we don’t consciously realize why we’re making certain choices. This insight could help you be more intentional about when and what you’re eating.

See a professional:

Going for regular medical checkups with a physician can help you know what’s going on in your body. A registered dietitian can also help you to identify whether there are any gaps in your diet.


Be prepared:

Planning a weekly menu and having a well-stocked fridge can have a powerful impact on your food choices. By planning in advance, you are less likely to make unhealthy choices in moments of hunger.

Start by planning your meals. Try to focus on incorporating a balance of protein, vegetables and whole grains in each meal. Next, make a grocery list and get shopping! Try washing and cutting up your fruits and veggies in advance for easy meal prep or quick access to a healthy snack.

Creating a meal plan can help ensure that you’re getting all the nutrients you need. If you’re looking for inspiration, check out our recipes.

Short on time? Ensure® High Protein 12 g is high in protein and provides complete, balanced nutrition with 25 vitamins & minerals. It can be taken with or between meals. In appropriate amounts, it can even be used as a meal replacement. Protein plays a vital role in our body for energy, strength and repair. Discover more about the importance of protein.


Exercise has positive effects on both our body and mind. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. You don’t need to spend hours at the gym to get positive results. Go for a walk with a friend, do yoga or join a sports team.

Did you know? Having a protein-rich meal or snack within two hours of physical activity can help stimulate optimal muscle growth and repair. Ensure® Protein Max 30 g is an excellent and convenient source of protein.


Step approach:

You don’t need to change everything to make a difference. Start simple, one change at a time. The goal is for one healthy habit to have a domino effect. Once you realize how great you feel after adopting one, it’ll be easier to incorporate more healthy habits into your lifestyle.

It’s also totally normal to have setbacks. Don’t let that get you down. The most important thing is that you continue to make small changes in the right direction.

This month, try choosing whole grain instead of white bread or replacing juice with fruit.

Next month, you can add Ensure® High Protein 16 g to your daily routine.

And the following month — who knows? Sky’s the limit!


It’s much easier to stay the course when you know you’re not alone. This support can come from a friend or a professional. Find someone with similar goals and hold each other accountable, or go see a dietitian regularly—they can help make sure you’re staying on track.

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* From a survey of 1,038 independent-living adults aged 50+ who added 1 serving of Ensure® Protein Max 30 g per day for at least 5 days over a 2-week period, compared to control group (p<0.0001).

Canadian formulation is similar to the one used in the survey. Applies to Chocolate and Vanilla flavours.

† Compared to one serving (235 mL) of Ensure® Regular.
‡ Per 330-mL serving.

§ Brand of oral nutritional supplements.

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