Overview

You don't need a recipe to build healthy meals. Let your tastes and time be your guide. Here are a few ideas to get you started.

• Think of the food groups.

  These include vegetables and fruits, whole grain foods, and protein foods, like meat, fish, poultry, beans, and tofu. They pack in many nutrients, colours, flavours, and textures. Think of these as the basic parts of any healthy meal. Mix and match the food groups for more variety on your plate.

• Break your meal into parts.

  Think of your plate like it has 4 parts: 1 part for whole grain foods, 2 parts for vegetables and fruits, and 1 part for proteins. With this method, half your plate will include vegetables and fruits.

• Make whole grain foods the base.

  Whole grain foods can take up one part of your plate. As the base of your meal, whole grain foods set the stage and can change your meal from sit-down to hand-held. Here are three examples we'll use to build healthy meals.

  • Oatmeal
  • Whole grain tortillas
  • Brown rice
• Choose your vegetables and fruits.

  Vegetables and fruits can take up two parts of your plate. These can be fresh, frozen, canned, or dried. And think about using different colours and textures to get a variety of nutrients. What would really pop? Vary the colours or play with texture. Try pairing creamy and cooked with crunchy and raw.

  • Oatmeal + blueberries and sliced banana
  • Whole grain tortillas + cooked spinach, red bell peppers, and onions
  • Brown rice + green lettuce and sliced red cabbage
• Pick a protein food.

  Protein foods can make up one part of your plate. Choose lean meat, poultry, fish, beans, peas, lentils, tofu, nuts, seeds, or eggs.

  • Oatmeal + blueberries and banana + chopped nuts
  • Whole grain tortillas + cooked spinach, red bell peppers, and onions + eggs
  • Brown rice + green lettuce and sliced red cabbage + chicken or tofu
• Add flavour with herbs and spices.

  Herbs and spices punch up the flavour of your meals. Add them while cooking vegetables or protein foods. Or try sprinkling herbs and spices on top before serving. Use what you have and what you like.

  • Oatmeal + blueberries and banana + chopped nuts + cinnamon
  • Whole grain tortillas + cooked spinach, red bell peppers, and onions + eggs + dried oregano
  • Brown rice + green lettuce and sliced red cabbage + chicken or tofu + garlic
• Select a sauce—if you want.

  Once your meal is built, you can add more flavour with sauces. This is an extra step that can really pull a meal together. Add a drizzle to a dollop.

  • Oatmeal + blueberries and banana + chopped nuts + cinnamon + milk
  • Whole grain tortillas + cooked spinach, red bell peppers, and onions + eggs + dried oregano + salsa
  • Brown rice + green lettuce and sliced red cabbage + chicken or tofu + garlic + peanut sauce
• Get your garnish on.

  A garnish can add visual appeal, texture, and flavour to your dish. What will make colours and textures pop? Use what you like and what you have. You're the boss.

  • Oatmeal + blueberries and banana + chopped nuts + cinnamon + milk + toasted coconut
  • Whole grain tortillas + cooked spinach, peppers, and onions + eggs + dried oregano + salsa + chopped cilantro
  • Brown rice + green lettuce and sliced red cabbage + chicken or tofu + garlic + peanut sauce + sliced green onions

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