Health & Wellness Guide 2026

BMI & healthy weight (Health Canada)

Body Mass Index (BMI) is a simple calculation using height and weight. Health Canada classifies adults (18+) into the following categories. BMI = weight (kg) / height² (m).

Note: BMI may not be accurate for athletes, older adults, or certain ethnic groups. Waist circumference is also a useful measure: < 102 cm for men, < 88 cm for women is generally associated with lower risk.

Nutrition – Canada’s Food Guide (2026)

Health Canada promotes healthy eating through these core principles:

• Have plenty of vegetables and fruits – fill half your plate with vegetables and fruits at every meal.
• Choose whole grains – make at least half of your grain products whole grain (quinoa, brown rice, whole wheat).
• Eat protein foods – include plant-based (beans, lentils, tofu) more often; choose lean meats, poultry, fish, eggs, and lower‑fat dairy.
• Make water your drink of choice – limit sugary drinks, fruit juices, and alcohol.
• Be mindful of your eating habits – cook more often, enjoy meals with others, and pay attention to hunger/fullness cues.

Recommended daily servings are individualized; use Canada’s Food Guide plate model as a visual guide (¼ protein, ¼ whole grains, ½ vegetables/fruits).

Preventive health & screenings

Staying healthy means regular check‑ups and age‑appropriate screenings. The Canadian Task Force on Preventive Health Care suggests:

• Blood pressure screening – at least every 2 years for adults 40+; earlier if risk factors.
• Cholesterol (lipid profile) – men ≥40, women ≥50 (or earlier with risks).
• Colorectal cancer screening – adults 50–74 every 2 years (fecal immunochemical test).
• Breast cancer screening – women 50–74 mammogram every 2–3 years.
• Cervical cancer screening – Pap test every 3 years for sexually active women 25–69.
• Diabetes screening – every 3–5 years starting at age 40, or earlier with high risk.
• Vaccinations – flu shot annually; COVID‑19 boosters as recommended; Tdap every 10 years.

Physical activity: at least 150 minutes of moderate‑to‑vigorous activity per week, plus muscle strengthening twice a week (Canadian 24‑Hour Movement Guidelines).