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Canada's Food Guide


As Canadians, we have a tool called Eating Well with Canada’s Food Guide that helps us choose healthy foods and beverages to create a healthy eating pattern for ourselves and our families.

Eating Well with Canada's Food Guide, published by Health Canada, helps to translate the science of nutrition and supports healthy eating for Canadians. There are four food groups that foods can fit into: Vegetables and Fruit, Grain Products, Milk and Alternatives and Meat and Alternatives.  By following Canada's Food Guide recommendations, Canadians can meet their nutrient needs and  reduce their risk of chronic diseases.

When following Canada’s Food Guide, it is important to consider the amount and type of food that you eat each day.

The amount of food that you need depends on your age, gender and activity level. The Canada’s Food Guide has the number of servings for each of the four food groups that you need to eat each day, by age and gender.  

The type of food you choose most often is also important. Eating Well with Canada’s Food Guide recommends:

•    Eat at least one dark green and one orange vegetable each day. Try spinach, kale, green beans, carrots, butternut squash or sweet potato
•    Choose vegetables and fruit prepared with little or no added fat, sugar or salt (e.g. baked potatoes, steamed turnip, fresh strawberries or a banana)
•    Have vegetables and fruit more often than juice. Whole apples, strawberries, blueberries, raspberries or rhubarb have more fibre.
•    Avoid vegetables and fruit that are high in fat, salt, or sugar such as french fries, deep-fried vegetables, fruit jams, ketchup and canned fruit in syrup

•    Make at least half of your grain products whole grain each day. Treat your taste buds with whole wheat bagels, rye bread or whole grain pasta.
•    Choose grain products lower in fat, sugar or salt (whole grain pasta, rice, whole wheat tortillas).
•    Avoid baked goods that are high in fat and sugar and low in fibre, such as sweet muffins, cookies and biscuits

•    Drink skim, 1% or 2% milk or a fortified soy beverage each day.
•    Select lower fat milk and alternatives such as lower fat yogurt, block cheese and cottage cheese.

•    Have meat alternatives such as beans, lentils and tofu often. Baked beans and chili with beans are great, or try something new like a white bean dip or a homemade chickpea burger.
•    Eat at least two Food Guide servings of fish each week (2 ½ oz, 75g or ½ cup). Some tasty options are grilled salmon and baked haddock.
•    Select lean meat and alternatives prepared with little or no added fat or salt. These could include chicken breast or lean ground beef.

•    Include a small amount of unsaturated fat each day  (2-3 tbsp).

•    Satisfy your thirst with water.
•    Limit foods and beverages high in calories, fat, sugar, or salt (sugary drinks, chips, sweets and fried foods).
•    Be active every day. Check out go!PEI for inspiration

You can create "My Food Guide", which considers your age, gender and food preferences. This tool provides great ideas on how to increase the variety of foods you eat, as many options from each food group are available.  An example of a “My Food Guide” you can create is shown below. Follow the link to create your own.

 Source: Health Canada 
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