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Food and Nutrition

Make Wise Choices

Canada's Food Guide

Canada's Food Guide provides ideas and tips to help you make wise and healthy food choices.

Make each Food Guide Serving count …
wherever you are - at home, at school, at work, or when eating out!

Vegetables and Fruit

  • Eat at least one dark green and one orange vegetable each day.
    • Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
    • Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
  • Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
    • Have vegetables steamed, baked or stir-fried instead of deep fried.
  • Have vegetables and fruit more often than juice.

Learn more about vegetables and fruit

Grain Products

  • Make at least half of your grain products whole grain each day.
    • Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
    • Enjoy whole grain breads, oatmeal or whole wheat pasta.
  • Choose grain products that are low in fat, sugar or salt.
    • Compare the Nutrition Facts table on labels to make wise choices.
    • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Learn more about grain products

Milk and Alternatives

  • Drink skim, 1% or 2% milk each day.
    • Have 500 mL (2 cups) of milk everyday for adequate vitamin D.
    • Drink fortified soy beverages if you do not drink milk.
  • Select lower fat milk alternatives.
    • Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

Learn more about milk and alternatives

Meat and Alternatives

  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week. *Health Canada provides advice for limiting exposure to mercury from certain types of fish.
    • Choose fish such as char, herring, mackerel, salmon, sardines and trout.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
    • Trim the visible fat from meats. Remove the skin from poultry.
    • Use cooking methods such as roasting, baking or poaching that require little or no added fat.
    • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

Learn more about meat and alternatives.

Enjoy a variety of foods from the four food groups.

Satisfy thirst with water!

Drink water regularly. It's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.

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