Nutrition – Eat healthy. Be healthy.

Canada's Food Guide divides food into four main groups:

1. Vegetables and fruit.

2. Grain products.

3. Milk and alternatives.

4. Meat and alternatives.

What is Healthy Eating?

Healthy eating means eating a variety of foods from the four food groups to feel good and maintain your health. Eating well along with being active can also lower your risk of disease and help you reach–and maintain–a healthy weight.

Make Healthy Food Choices

Eat these foods more often

• Vegetables (especially ones that are dark green or orange)

• Fruit

• Whole grains (like barley, brown rice, oats, quinoa, and wild rice)

• Lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages

• Fish (such as char, herring, mackerel, salmon, sardines, and trout)

• Lean meat (skin removed, and fat trimmed)

• Meat alternatives (such as beans, lentils, and tofu)

Did you know? 

Canada’s Food Guide suggests drinking water regularly. It can satisfy your thirst without adding calories!

Try to limit these foods

The following foods and drinks should be consumed only occasionally and in limited quantities because they are high in calories, fat, sugar, and/or sodium:

• Cakes and pastries

• Cookies and granola bars

• Ice cream and frozen desserts

• Chocolate and candies

• Doughnuts and muffins

• French fries and other fast foods

• Nachos

• Potato chips

• Alcohol

• Fruit-flavoured drinks

• Soft drinks

• Sports and energy drinks

• Sweetened hot or cold drinks

PLEASE NOTE: The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this web site is for general information purposes only. Source: Government of Canada | www.canada.ca/en/health-canada/services/tips-healthy-eating.