You’ll find that a “healthy plate” isn’t one size-or country-fits all. We’re mapping the flavors of the world one country at a time by speaking with people who wrap their careers around cuisine as well as those who simply savor an hour spent in the kitchen after work. Carol Greenwood talk about foods to eat for brain health.Welcome to Passport Nutrition. Plan healthy meals ahead of time using our healthy meal planning toolkit. Keep easy-to-eat snacks (like this) in your purse or bag for emergencies.Īre you a healthy eater? Take the Healthy eating check-up (PDF) to find out.ĭo you want to change your eating habits? Take control. When you wait too long to eat you are more likely to make unhealthy food choices. Eat at least three meals a day with snacks in between. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going. Lower-fat, unsweetened milk is also a good way to stay hydrated. Avoid sugary drinks and instead drink water.Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce. Choose brightly coloured fruits and vegetables each day, especially orange and dark green vegetables ( click here for more information). Your goal is to fill half your plate with vegetables and fruit at every meal. Choose recipes with plenty of vegetables and fruit.Make an eating plan each week – this is the key to fast, easy meal preparation.Try “Meatless Monday” with this meatless recipe. Using catchy names for each day can help you plan. Choose from a variety of different proteins to keep things interesting. Prepare most of your meals at home using whole or minimally processed foods.When safe drinking water is not available, quench your thirst with coffee, tea, unsweetened lower-fat milk, and previously boiled water.Canadians should eat their fruits, not drink them. Fruit juice should not be consumed as alternative to fruits. Although fruit juice has some of the benefits of the fruit (vitamins, minerals), it has more sugar than the fruit and less fiber. Avoid fruit juice, even when it is 100% fruit juice.It is easy to drink empty calories without realizing, and this leads to weight gain. Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks and flavored coffees have lots of sugar and little to no nutritional value.Water supports health and promotes hydration without adding calories to the diet.Heart & Stroke funded research found that ultra-processed foods make up almost half of Canadians' diets.We are not referring to these minimally processed foods when we are advising you not to eat processed foods. Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown rice, oil and dried herbs. Minimally processed foods keep almost all of their essential nutrients. These are foods that are slightly changed in some way but contain few industrially made additives. Some minimally processed foods are okay.Examples of processed food include: fast foods, hot dogs, chips, cookies, frozen pizzas, deli meats, white rice and white bread. During processing, often important nutrients such as vitamins, minerals and fiber are removed while salt and sugar are added. Highly processed foods - often called ultra-processed - are foods that are changed from their original food source and have many added ingredients.Limiting highly and ultra-processed foods Fill a quarter of your plate with protein foods.Ĥ.Dairy products are a great source of protein.Try to eat at least two servings of fish each week, and choose plant-based foods more often.Protein helps build and maintain bones, muscles and skin.Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium.Fill a quarter of your plate with whole grain foods.Choose whole grain options instead of processed or refined grains like white bread and pasta.
#Healthy food plate full#
Whole grain foods have fibre, protein and B vitamins to help you stay healthy and full longer. They are prepared using the entire grain.
Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and hulled barley.Fill half your plate with vegetables and fruit at every meal and snack.
Vegetables and fruit are packed with nutrients (antioxidants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.