Enjoy Food Variety!
Each day, enjoy plenty of vegetables, fruits, and grains – especially whole grain foods. Choose several servings of lower fat dairy foods and lean meats, poultry, fish, eggs or beans. Be adventurous; you have many food and beverage choices within each food group!
Grains, Vegetables, Fruits
The majority of your diet should be made up of vegetables, fruits and grain products. Typically low in fat, these foods are your main sources of carbohydrate and fibre.
Look for the words “whole grain” on package labels of rice, breads, cereals and crackers.
Add cut-up veggies (canned, frozen, fresh) to casseroles, pasta, pizza and soup.
Each week, buy a fruit or vegetable that’s new to you.
Dairy Foods and Meats
Milk and alternatives foods, meat, poultry, fish, eggs and beans, supply protein and important nutrients. Choose lower fat milk and lean meats. Try eating fish at least twice a week and include more beans, lentils and tofu in your diet.
Tip~ Redesign Your Plate!
Divide your plate into two parts. Fill one half with a variety of vegetables (fresh, frozen or canned); fill one quarter of the plate with whole-grains and the other quarter with lean meat, poultry or fish. Round out your meal with a piece of fruit and low-fat milk or yogurt. Enjoy!