Make Wise Choices
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
- 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.