It’s that time of year when many Canadians are struggling to keep their resolutions about healthy eating. But eating better isn’t hard. Eating Well with Canada’s Food Guide provides simple recommendations on the type and amount of food you should eat every day from the four food groups: vegetables and fruit, grains, milk and alternatives, and meat and alternatives.
Here are some easy ways to help keep your resolution to make healthier food choices this year.
#1: Eat at least one dark green and one orange vegetable each day.
- Try dark green vegetables such as arugula, broccoli, chard, dandelion greens, kale/collards, and salad greens including romaine lettuce, spinach or mesclun mix.
- Eat orange vegetables such as carrots, sweet potatoes, squash, pumpkin or yams.
#2: Choose foods lower in fat, sugar and salt (sodium).
- Roast, bake or poach foods with little or no added fat.
- Choose and prepare foods lower in fat, sugar and salt.
- Skip the french fries, poutine, and other deep-fried vegetables like tempura, zucchini sticks and onion rings. Have a baked potato, sweet potato or salad instead.
- Choose fresh fruit, unsweetened frozen fruit or fruit packed in water.
- Choose lower sodium vegetable juices, as many contain a lot of added salt.
#3: Eat whole grains.
- 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.
- Read food labels to choose grain products that are low in fat, sugar and salt.
#4: Eat more fish.
- Eat at least 75 grams(or 2.5 ounces) of fish at least twice a week.
- Choose fish such as char, herring, mackerel, salmon, sardines and trout.
#5: Satisfy your thirst with water!
- Drink water regularly. It’s a calorie-free way to quench your thirst.
- Drink more water when you are very active (or in hot weather).
You can create your own food guide for quick and easy reference! Click on the link to get started.
For more information
Source Health Canada