Canada's food guide

Welcome to the January food guide newsletter!

This month we feature: healthy ways to start your day

In this issue

• What's new
• New recipe of the month
• A healthy start
• Breakfast ideas
• Healthy eating recommendation of the month
• Translated food guide snapshot of the month
• Next month

What's new

Are you a post-secondary student heading to campus for the winter semester? Find tips on on how to make healthy eating choices on campus, our new Canada's food guide article.

New recipe of the month

Want to start the year with a healthy breakfast? Look no further. This baked blueberry and banana oatmeal can be prepped ahead of time, making it a quick and convenient way to start your day. Out of blueberries? No problem! Swap the fruit for any other fresh or frozen options you have on hand, like strawberries, diced apples, or blackberries!

A healthy start

People often make goals to improve their eating habits at the start of the calendar year. Taking time to build habits, such as meal planning or cooking, that fit into your daily routine can help you develop a healthy eating pattern.

Thinking about setting a healthy eating goal? How about starting your day with a nutritious meal whether you are at home, work, school, or on the go. Here are some helpful tips:

• plan your meals and make a shopping list
• prepare foods in advance for busy weekday mornings
• choose healthier menu options if you buy food or drinks at restaurants or coffee shops
  • check to see if your local coffee shop provides nutrition information about their menu items so you make healthier choices with less sodium, sugars, and saturated fat
• keep grab-and-go items such as apples, bananas, oranges, or nuts on hand

Learn more about improving your eating habits and setting your goals.

Breakfast ideas

Did you know the food guide kitchen's breakfast recipes are some of our most popular recipes?

Finding time to plan, cook, and eat breakfast, especially on busy mornings can be a challenge. Here are some recipes to meet a variety of schedules:

• No time? Prep ahead!
  • Simple breakfast soup
  • Chocolate berry overnight oats
  • Banana walnut loaf
  • Caprese muffin tin frittatas
• Have 30 minutes or less?
  • Couscous and egg wraps
  • Savoury broccoli and cheese muffins
  • Cornmeal porridge with fruit preserve
  • Carrot potato pancakes
• Perfect for brunch options!
  • Baked cheese stratas
  • Multigrain congee with shiitake, ginger and scallion
  • Shakshouka (poached eggs recipe)
  • Fruit and yogurt granola parfaits

Healthy eating recommendation of the month

Take time to eat. Learn more about this healthy eating 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 many languages. This month, discover the snapshot in Portuguese/Português.

Next month

In February, we will explore tips for heart-healthy eating.

Originally published: January 7, 2025