Canada's food guide
Welcome to the August food guide newsletter!
This month we feature: time-saving tips for healthy eating.
In this issue
- Recipe of the month
- Time-saving tips in the kitchen
- Healthy eating on the go
- Healthy eating recommendation of the month
- Translated food guide snapshot of the month
- Next month
Recipe of the month
Try this delicious peach, roasted chickpea, and halloumi cheese salad. This recipe is a creative alternative to a standard garden salad!
Leftover roasted chickpeas? These flavourful legumes make an awesome to-go snack, or a tasty topping in a protein and vegetable rice bowl.
Time-saving tips in the kitchen
Making healthy meals doesn't have to take a lot of time. With a few simple strategies, you can prepare satisfying and nutritious meals quickly.
Reap the benefits of frozen and canned foods
Frozen and canned foods, like vegetables, fruits, and legumes can be reliable options when you're short on time. They're nutritious, budget-friendly, and ready when you are. Choose those that have little to no added sodium, sugars or saturated fat.
Frozen vegetables are already washed, chopped, and simple to cook. Canned beans, lentils, and fish offer quick protein food options. Add them to pasta, stir-fry, soup, or salads.
Use quick cooking methods
Use fast cooking (or no-cook!) methods to save time in the kitchen. Stir-frying, grilling, and one-pan or sheet-pan meals can help you get healthy meals ready when you are short on time. Pair these methods with frozen and canned foods to save even more time.
Plan ahead for busy weeks
A few minutes of planning can save hours later. Try these quick tips:
- make a meal plan before shopping
- prepare ingredients in advance
- double recipes so you can cook once and eat twice
Healthy eating on the go
Eating well doesn't have to stop when you're out and about. Whether you're travelling, at the park, or between activities, try these tips to help you eat healthily wherever you are.
- Make homemade to-go meals. You don't have to rely on takeout. Handheld options such as fruit and veggies, wraps, muffins, hard-boiled eggs, or whole grain salads are travel-friendly. Be sure to keep cold foods cold and hot foods hot. The risk of food poisoning increases during the summer because harmful bacteria grow quickly in warm, moist conditions. Learn more about food safety in the summer.
- Make time to enjoy your meals. When life's busy, it can be difficult to pause and enjoy your meals. Mealtime is a more than just fueling up. It's also a chance to connect with others, relax, and recharge.
- Look for healthy options. When eating at a restaurant, café, or takeout spot, look for options with vegetables, fruits, whole grain foods, and protein foods. Choose meals that are grilled, baked, or roasted. Choose plain or fruit-infused water instead of sugary drinks.
Healthy eating recommendation of the month
Limit highly processed foods. Preparing foods with healthy ingredients and choosing healthier menu options are ways to limit highly processed foods.
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 many languages.
This month, discover the snapshot in Tamil.
Next month
In September, we will explore healthy harvests.
Originally published: August 1, 2025