Canada’s Food Guide suggests:

• Eat the recommended amount and type of food each day
• Eat at least one dark green and one orange vegetable each day
• Have vegetables and fruit more often than juice
• Make as least half of your grain products whole grain, each day
• Choose grain products that are lower in fat, sugar or salt
• Drink skim, 1% or 2% milk each day
• Select lower fat milk alternatives
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt
• Have meat alternatives such as beans, lentils and tofu often
• 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
• Include a small amount of unsaturated fat each day
• Satisfy your thirst with water
• Limit foods and beverages high in calories, fat, sugar or salt

To speak with a Registered Dietitian for free, call EatRight Ontario at 1-877-510-5102. For general nutrition information, visit www.hamilton.ca/nutrition

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