Healthy Eating Guide

Section 1: Eat Plenty of Vegetables, Fruits, Whole Grain Foods, and Protein Foods

Choose protein foods that come from plants more often, and make sure your meals include plenty of vegetables, fruits, and whole grains.

Subsection 1: Choosing Foods with Healthy Fats

Foods Containing Healthy Fats

Nuts
Seeds
Avocado
Fatty Fish
Vegetable Oils
Soft Margarine
Soybeans and Soy Products (like tofu)

Foods Containing Saturated Fat (Limit These)

Fatty Meats
High-Fat Dairy Products
Some Highly Processed Foods
Tropical Oils (Palm Oil, Coconut Oil)

Subsection 2: Vegetables and Fruits are Good for You

Eating a variety of vegetables and fruits may lower your risk of heart disease and provide essential nutrients such as fibre, vitamins, and minerals. Try to make half of your plate vegetables and fruits at each meal.

Vegetable/Fruit Type	Examples
Dark Green Vegetables	Kale, Spinach, Broccoli, Bok Choy, Arugula
Orange Vegetables	Carrots, Sweet Potato, Red Peppers, Pumpkin
Fruits	Apples, Pears, Berries, Peaches

Subsection 3: How to Eat More Vegetables

Here are some easy ways to include more vegetables in your daily meals:

Add canned pumpkin or squash purée to soups for extra creaminess.
Wash, chop, and refrigerate extra vegetables to have them ready for meals.
Use pre-bagged veggies like baby carrots, green beans, or leafy greens.
Serve raw vegetables with your meals like cucumber, cherry tomatoes, or peppers.
Try leafy greens in your meals like kale, spinach, bok choy, and Swiss chard.

Vegetables and Fruits Are Good for You

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.

Dark Green Vegetables

Broccoli
Bok Choy
Kale
Spinach

Orange Vegetables

Carrots
Pumpkin
Sweet Potato
Red and Orange Peppers

Fruit Choices

Apples
Berries
Pears
Peaches

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 Good for You

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

Choose Foods with Healthy Fats

Foods with Healthy Fats

Avocados
Nuts & Seeds
Fatty Fish
Olive, Canola, and Sunflower Oils

Limit Saturated Fats

Processed Meats
High-Fat Dairy Products
Bakery Products

Subsection 4: How to Eat More Fruits

Fruits are a delicious way to boost your nutrition. Try these ideas to add more fruits:

For dessert, choose oranges or a fruit salad with little to no added sugars.
Add fresh fruit like pears, peaches, or strawberries to salads.
Incorporate frozen fruits into baking or smoothies.
Keep a bowl of fresh fruit on your counter for easy snacking.

Section 2: Limit Highly Processed Foods

Highly processed foods can contain excess sodium, sugars, and unhealthy fats. Try to eat these foods less often and in smaller amounts.

Examples of Processed Foods

Sugary Drinks
Potato Chips & Pretzels
Ice Cream & Frozen Desserts
Processed Meats

Benefits of Limiting Processed Foods

Reduced Sodium Intake
Lower Risk of Obesity & Diabetes
Improved Heart Health
Better Overall Nutrition

Tip: Try replacing sugary drinks with water and choosing whole, fresh foods whenever possible.

Section 3: Don't Drink Sugary Drinks

Replacing sugary drinks with water can help reduce your intake of sugars, which may lower the risk of obesity, type 2 diabetes, and cavities in children.

Examples of Sugary Drinks

Iced Tea
Fruit Juice
Soft Drinks
Sports Drinks & Energy Drinks
Sweetened Coffee & Tea

Better Options

Water
Herbal Teas
Unsweetened Sparkling Water
Infused Water with Fruit or Herbs