Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease. They provide essential nutrients such as fibre, vitamins, and minerals.
Tip: Try making half of your plate vegetables and fruits. Include plenty of different textures, colours, and shapes to fit your taste.
Whole grain foods are a healthier choice than refined grains because they include all parts of the grain. Eating foods higher in fibre can help lower your risk of stroke, heart disease, and type 2 diabetes.
| Whole Grains | Examples |
|---|---|
| Whole Grain Bread | Whole Wheat, Rye, Spelt Bread |
| Whole Grain Pasta | Whole Wheat Pasta, Quinoa Pasta |
| Whole Oats or Oatmeal | Steel-Cut Oats, Rolled Oats |
| Whole Grain Rice | Brown Rice, Wild Rice |
Limiting highly processed foods is essential to a healthy eating pattern. Processed foods often contain high levels of sodium, sugars, and unhealthy fats.
Tip: Replace sugary drinks with water, avoid processed meats, and choose whole, fresh foods as often as possible.
Replacing sugary drinks with water will help reduce your intake of added sugars and reduce your risk of obesity, type 2 diabetes, and cavities.
Tip: Carry a reusable water bottle with you, and drink water during meals and after physical activity to stay hydrated without added calories.