Learning About Canada's Food Guide

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Canada's Food Guide

What is Canada's Food Guide?

Canada's Food Guide provides guidelines for eating well and staying healthy. This helps reduce the risk for long-term (chronic) diseases. Following the food guide will help you get enough vitamins, minerals, and other nutrients.

Canada's Food Guide recommends that you:

  • Eat lots of vegetables and fruit and grain products.
  • Choose low-fat milk and alternatives and lean meats and alternatives.
  • Limit fats and oils, including those used in cooking.
  • Try to balance your eating with your activity. This helps you stay at a healthy weight.
  • Drink alcohol in moderation, if at all.
  • Limit foods high in saturated fat, trans fat, cholesterol, and added sugar.

How can you get started?

Go to www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php to learn how much food you need every day.

Vegetables and fruit

A food guide serving is about one medium fruit, ½ cup of fresh, frozen, or canned vegetables or fruit, or 1 cup of raw, leafy vegetables. Vegetables and fruit contain little if any fat. And they have lots of nutrients that help protect against heart disease.

Grain products

A food guide serving is one slice of bread, ½ pita bread, or ½ cup of cooked pasta. Choose whole-grain breads, cold and cooked cereals and grains, pasta (without creamy sauces), hard rolls, or low-fat or fat-free crackers.

Milk and alternatives

A food guide serving is 1 cup of milk or fortified soy beverage, ¾ cup yogurt, or 1½ ounces of cheese. Choose low-fat products from the milk and alternatives group. If you have problems digesting milk, try cheese, yogurt, or soy beverages instead.

Meat and alternatives

A food guide serving is 2½ ounces or ½ cup of meat, fish, or poultry, ¾ cup cooked beans, 2 eggs, or 2 tablespoons of peanut butter. Choose fish at least twice a week. And choose lean poultry more often. Eat red meat and fried meats less often. Dried beans, tofu, and nuts are good choices. Fats and oils Eat about 2 to 3 tablespoons (30 to 45 mL) of unsaturated fat each day. Don't forget to count fats used in cooking or added as a spread or condiment. When you do use fats, choose oils that are liquid at room temperature (unsaturated fats). These include canola oil and olive oil. Avoid foods with trans fats, such as hard margarine, many fried foods, cookies, and snack foods.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

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