- Follow Canada’s food guide recommendations to help you and your family develop healthy eating habits and to guide food choices.
- Discover Canada’s food guide, additional resources recipes and more at www.Canada.ca/FoodGuide.
Healthy eating is more than the foods you eat. It is also about where, when, why, and how you eat.
Be mindful of your eating habits
- Take time to eat.
- Notice when you are hungry and when you are full.
Cook more often
- Plan what you eat.
- Involve others in planning and preparing meals.
Enjoy your food
- Culture and food traditions can be part of healthy eating.
Eat meals with others
Make it a habit to eat a variety of healthy foods each day.
Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.
- Choose foods with healthy fats instead of saturated fats.
Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
- Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat.
- Choose healthier menu options when eating out.
Make water your drink of choice.
- Replace sugary drinks with water.
Use food labels.
Be aware that food marketing can influence your choices.
Use the proportions of Canada’s food guide Eat Well Plate as a guide to help you balance your plate, bowl, lunch box etc. at meals and snacks.
- Make half of your plate vegetables and fruit.
- Choose whole grain foods such as quinoa, barley, brown rice, pasta, bread etc.
- Include protein foods such as lean meat, fish, poultry, eggs, beans, nuts, tofu and dairy products.
- Enjoy water as your beverage of choice.
Health Canada (online), 2019