Planning Meals Using Canada's Food Guide to Healthy Eating



Canada's Food Guide to Healthy Eating is a great tool to use when planning meals that are part of a well-balanced diet.  Here are some suggestions:



      Start by planning for three meals each day; if you like, include one to three snacks. Skipping any meal, but especially skipping breakfast, will make it difficult to get    all the nutrients you need each day.


      Choose foods from at least three of the four food groups at each meal.


      Make sure that you eat at least the minimum amount of servings from each food group every day. You can eat more depending on your appetite, age, size, activity level and gender. A registered dietitian can help you plan a diet that will meet your individual needs.


      Plan your meals around grain products and vegetables and fruits. These two food groups should cover about 2/3 of your plate.


      Eat a variety of foods every day to ensure that you are getting all the nutrients you need.


      Choose lower fat and higher fibre foods from each food group more often.


      Keep a written list of menu items to refer to when you are out of ideas. Swap menu ideas with friends to add even more variety.






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