IFRAME: //www.googletagmanager.com/ns.html?id=GTM-TLGQ9K * Skip to main content * Skip to "About this site" Language selection * Français Government of Canada Search and menus * Search and menus Search Search website ___________________________ (BUTTON) Search Topics menu * Jobs * Immigration * Travel * Business * Benefits * Health * Taxes * More services You are here: 1. Home 2. All services 3. Health 4. Food & nutrition 5. Healthy eating What is healthy eating? Video Gallery Full/Transcript Healthy eating means eating a variety of foods from the four food groups to feel good and maintain your health. Eating well along with being active can also lower your risk of disease and help you reach--and maintain--a healthy weight. How to eat healthy Follow these steps to help you eat healthy: 1. Eat the right types of food by following Canada's Food Guide. Choose a variety of foods from each of the four food groups. 2. Eat the recommended amount of food for your age, sex, and activity level. 3. Read food labels to compare and choose healthier foods when shopping. The Nutrition Facts table and the Percent Daily Value can help you make better choices. 4. Limit foods and drinks that are high in calories, fat, sugar, and sodium. Healthy food choices Eat these foods more often: * vegetables (especially ones that are dark green or orange) * fruit * whole grains (like barley, brown rice, oats, quinoa, and wild rice) * lower-fat milk (skim, 1% or 2% milk) and milk alternatives like fortified soy beverages * fish (like char, herring, mackerel, salmon, sardines, and trout) * lean meat (skin removed and fat trimmed) * meat alternatives (like beans, lentils, and tofu) Get more tips on making healthy food choices. Did you know? Canada's Food Guide suggests drinking water regularly. It can satisfy your thirst without adding calories! Foods to limit The following foods and drinks should be consumed only occasionally and in limited quantities because they are high in calories, fat, sugar, and/or sodium. * cakes and pastries * cookies and granola bars * ice cream and frozen desserts * chocolate and candies * doughnuts and muffins * French fries and other fast foods * nachos * potato chips * alcohol * fruit-flavoured drinks * soft drinks * sports and energy drinks * sweetened hot or cold drinks Get ideas on healthy alternatives to these foods. For more information * Eating Well with Canada's Food Guide * Food labels * Nutrition claims * My Food Guide personalized interactive tool * My Food Guide Servings Tracker * Food labels interactive tools * Food allergies * Food safety * Physical activity For industry and professionals Date modified: 2013-05-31 Feedback about this web site Secondary menu * Risks, safety & emergencies * Food & nutrition + Canada's Food Guide + Food safety + Healthy eating + Food labelling + Food poisoning + Food allergies + More on Food & nutrition * Drugs, health & consumer products * Diseases & conditions * Healthy living * Aboriginal health * Health system & services * Science, research & data Government of Canada activities and initiatives Considering a career as a skilled tradesman or woman? Seven reasons to become an apprentice Have your say! Participate in the online Pre-Budget Consultations Share your ideas on how Canada can create jobs, growth, and long-term prosperity Bicentennial of Sir John A. Macdonald Celebrate the 200^th anniversary of the birth of Sir John A. Macdonald About this site Contact information * Report a concern * Public involvement * General enquiries * Stay connected News * Newsroom * News releases * Media advisories * Speeches * Statements Government * How government works * Departments & agencies * Prime Minister * Ministers * Policies, regulations & laws * Libraries * Publications * Statistics & data * About Canada.ca Transparency * Government-wide reporting * Open government * Proactive disclosure * Terms & conditions * Privacy Feedback Feedback about this Web site Social media Social media Mobile centre Mobile centre Top of Page