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Food and Nutrition


Canada's Food Guide

Drink water regularly.

  • It's a calorie-free way to quench your thirst.
  • Drink more water in hot weather or when you are active.
  • Young children and older adults are at higher risk of becoming dehydrated and need to be reminded to drink fluids throughout the day.
Treat your taste buds with water!
  • Add some lemon, lime, cucumber or orange wedges.
  • If you like it cold, keep a jug or container of water in the fridge.
  • When you are out, carry a water bottle with you or at your desk at work.
  • Eating out? Say yes when offered water or order water to drink with your meal.

Choosing Beverages

  • Make water your beverage of choice. Milk, fortified soy beverages and 100% juice are also healthy options. Make them part of your recommended number of Food Guide Servings per day.
  • Some beverages may contain caffeine. Caffeine is a stimulant that affects children more than adults due to their smaller body weights. Caffeine is found in coffee, tea, colas and some energy drinks.
  • Limit your intake of soft drinks, sports drinks, energy drinks, fruit drinks, punches, sweetened hot and cold beverages and alcohol. These beverages can be high in calories and low in nutrients.

Read Food Labels

Food Label

Use the Nutrition Facts table to compare how much you are drinking to the specific amount listed on the label.

  • Look at the specific amount of beverage.
  • Compare it to how much you actually drink.
  • Keep in mind that one Food Guide Serving is 125 mL (½ cup) of juice or 250 mL (1 cup) milk or fortified soy beverage.

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