Healthy eating recommendations

Organization: Health Canada

Type: Guidance Document

Pub.: 180394

Cat.: H164-245/2019E-PDF

ISBN: 978-0-660-25310-7

Created: January 22, 2019

Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.

• Be mindful of your eating habits
• Take time to eat
• Notice when you are hungry and when you are full
• Cook more often
• Plan what you eat
• Involve others in planning and preparing meals
• Enjoy your food
• Culture and food traditions can be a part of healthy eating
• Eat meals with others

Make it a habit to eat a variety of healthy foods each day.

• Eat plenty of vegetables and fruits, whole grains and protein foods. Choose protein foods that come from plants more often.
  • Eat vegetables and fruits
  • Eat whole grain foods
  • Eat protein foods
  • Choose foods with healthy fats instead of saturated fat
• Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.
• Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat
• Choose healthier menu options when eating out
• Make water your drink of choice
  • Replace sugary drinks with water
• Use food labels
• Be aware that food marketing can influence your choices