Canadian Living

WHAT’S on your Plate?


• Focus on enjoying a variety of foods every day.

• Eat mostly vegetables and fruit; whole-grain foods (brown rice, quinoa, barley, whole-grain breads and pastas); and protein foods (legumes, nuts, seeds, tofu, lean meats, fish, unsweetene­d lower-fat yogurt, lower-fat milk and cheeses).

• Choose foods with healthy fats: nuts and seeds, avocados, fish and unsaturate­d oils (such as olive and canola). • Limit highly processed foods such as deli meats and fast food.

• Choose water over sugary drinks like soda or fruit juice. Water is the best way to stay hydrated without adding calories.

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