Make Wise Choices

Canada's Food Guide provides ideas and tips to help you make wise and healthy food choices.

Make each Food Guide Serving count …
wherever you are - at home, at school, at work, or when eating out!

Vegetables and Fruit

  • Eat at least one dark green and one orange vegetable each day.
    • Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
    • Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
  • Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
    • Have vegetables steamed, baked or stir-fried instead of deep fried.
  • Have vegetables and fruit more often than juice.

Learn more about vegetables and fruit

Grain Products

  • Make at least half of your grain products whole grain each day.
    • Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
    • Enjoy whole grain breads, oatmeal or whole wheat pasta.
  • Choose grain products that are low in fat, sugar or salt.
    • Compare the Nutrition Facts table on labels to make wise choices.
    • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Learn more about grain products

Milk and Alternatives

  • Drink skim, 1% or 2% milk each day.
    • Have 500 mL (2 cups) of milk everyday for adequate vitamin D.
    • Drink fortified soy beverages if you do not drink milk.
  • Select lower fat milk alternatives.
    • Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

Learn more about milk and alternatives

Meat and Alternatives

  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week. *Health Canada provides advice for limiting exposure to mercury from certain types of fish.
    • Choose fish such as char, herring, mackerel, salmon, sardines and trout.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
    • Trim the visible fat from meats. Remove the skin from poultry.
    • Use cooking methods such as roasting, baking or poaching that require little or no added fat.
    • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

Learn more about meat and alternatives.

Enjoy a variety of foods from the four food groups.

Satisfy thirst with water!

Drink water regularly. It's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.

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