Healthy children, Healthy families

Vegetables and Fruit

  • Eat at least one dark green and one orange vegetable each day.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Have vegetables and fruit more often than juice.

Grain Products

  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
  • Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Milk and Alternatives

  • Drink skim, 1%, or 2% milk each day.
  • Have 500 mL (2 cups) of milk every day for adequate vitamin D. Drink fortified soy beverages if you do not drink milk.
  • Select lower fat milk alternatives.

Meat and Alternatives

  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Trim the visible fat from meats. Remove the skin on poultry.