Canada's food guide

Welcome to the April food guide newsletter!

This month we feature: healthy eating with your oral health in mind

In this issue

• Recipe of the month
• Happy oral health month
• Snack with a smile
• Choose water
• Healthy eating recommendation of the month
• Translated food guide snapshot of the month
• Next month

Recipe of the month

Looking for healthy snack ideas? Try this muhammara dip! Muhammara is a dip made with red peppers and walnuts, commonly eaten in the Middle East. Taking the extra time to roast the red peppers and walnuts gives this dip a slightly smoky, delicious flavour. Serve it hot or cold with whole wheat pita and fresh veggies such as carrots or celery.

The food guide kitchen is full of tasty dips perfect for snacking! Try: zesty bean dip and baked chips, creamy hummus, cauliflower and bean dip, fruit skewers with maple yogurt dip, or apple sandwiches with nut butter yogurt.

Happy Oral Health Month!

Did you know? April is Oral Health Month! What you eat and drink matters for your oral health, and good oral health is an important part of your overall health. Follow the healthy eating recommendations from Canada's food guide to help build a healthy smile.

The Canadian Dental Care Plan will help improve access to dental care. Do you qualify? Learn more about the Canadian Dental Care Plan.

Snack with a smile

Snacks can help to keep you energized throughout the day. They can be especially important for young children. Their small stomachs can make it hard to get all the food they need at mealtimes

Did you know? Being mindful of snacking patterns can help reduce your risk of cavities and protect your smile. Sticky foods can adhere to teeth and cause tooth decay. Eat sticky foods, like dried fruit, with other foods to help protect your teeth.

Here are some healthy snack ideas:

• fruits that pack well such as apples, bananas, or oranges
• lower fat unsweetened yogurt + berries + walnuts
• celery + nut butter + raisins
• plain popcorn
• nuts and seeds
• hard-boiled eggs
• whole grain crackers + muhammara dip + carrot sticks
• sliced veggies + creamy hummus
• savoury broccoli and cheese muffin + a pear

Make a healthy choice!

When choosing snacks, choose those that have little to no added sodium, sugars or saturated fat.

Learn more about healthy snacks.

Choose water!

Water is the best choice for your oral and overall health! Sugary drinks such as soda, iced tea, fruit juice, sports drinks, hot chocolate, or energy drinks increase your risk of tooth decay. Make water the easy choice by:

• carrying a reuseable water bottle
• asking for water when eating out
• keeping a pitcher of water in the fridge
• drinking water during physical activity or sporting events

You can also try flavouring water with fruits and herbs. Try:

• blackberries + mint
• raspberries + cucumber
• strawberries + fresh basil
• chopped apples + a cinnamon stick
• pear slices + a drop of vanilla extract

What about citrus water? Repeated exposure to citrus water can wear down tooth enamel. This is because citrus water is acidic, and anything that is acidic in the diet can demineralize teeth, leading to erosion. To help protect your teeth from erosion, follow these simple steps:

• use a reusable straw and rinse your mouth with water immediately after
• consume acidic drinks quickly and in one sitting

Learn more about taking care of your teeth and mouth.

Learn more about replacing sugary drinks with water.

Healthy eating recommendation of the month

Take a step towards better oral and overall health and make water your drink of choice. Learn more about this recommendation.

Translated food guide snapshot of the month

Canada's food guide is a suite of online resources made to meet different needs. It includes the food guide snapshot, available online in 32 languages. This month, discover the snapshot in Inuktitut (Nunavik).

Next month

In May, we will feature how to help children explore foods and learn cooking skills.

Originally published: April 2, 2024