Eating Well with Canada’s Food Guide provides information about the amount of food people need each day. The Food Guide also describes what type of food is part of a healthy eating pattern and provides guidance about which foods to eat more often.

Following Canada’s Food Guide can help your family

• Meet their vitamin, mineral, and other nutrient requirements
• Reduce the risk of obesity, heart disease, type 2 diabetes, osteoporosis, and certain types of cancer
• Achieve overall health and vitality

• Include choices from all the four food groups everyday in meals and snacks.
• Eat at least one dark green and one orange vegetable each day.
• Have vegetables and fruit more often than juice.
• Choose vegetables and fruit prepared with little or no added fat, sugar, or salt.
• Make at least half of your grain products whole grain each day.
• Choose lower fat milk and alternatives. Include 2 cups (500 mL) of skim, 1%, or 2% milk or fortified soy beverage each day to help meet your vitamin D requirements.
• Choose leaner meats, and have meat alternatives, such as beans, lentils, and tofu often.
• Have at least two food guide servings of fish each week. Visit Health Canada’s website for information about which fish to choose for your family.
• Eat whole foods more often than prepackaged, processed foods that tend to be higher in fat, sugar, and salt. Visit Health Canada’s website to use their interactive nutrition label tool and quiz to help you make healthier choices when buying prepackaged foods.
• Satisfy your thirst with water.
• Watch your portion sizes to avoid overeating.