- Making wise food choices includes considering the amount and type of food you eat each day.
- Follow the recommended number of Food Guide Servings and the tips in Canada’s Food Guide to help you and your family to make healthy food choices.
- You can get a full copy of Canada’s Food Guide at the Health Unit, or go to www.canadasfoodguide.info
- A summary of Canada’s Food Guide is on the next two pages.
To eat well with Canada’s Food Guide remember to:
- Eat a least 1 dark green vegetable and
- 1 orange vegetable each day.
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
- Make at least half of your grain products whole grain each day.
- Choose grain products that are lower in fat, sugar or salt.
- Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.
- Select lower fat milk alternatives such as low fat yogurt and cheese.
- Have meat alternatives such as beans, lentils and tofu often.
- Eat at least 2 Food Guide Servings of fish each week.
- Select lean meat and alternatives prepared with little or no added fat or salt.
- Include a small amount of unsaturated fat each day like vegetable oils.
- Satisfy your thirst with water.
- Limit foods and beverages high in calories, fat, sugar or salt.
- Breastfeeding women need 2-3 extra Food Guide Servings each day.
- All women should include a multivitamin containing folic acid every day.
Health Canada (online), 2012
Recommended Number of Food Guide Servings per Day
What is One Food Guide Serving?