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 choices 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. This is one of the most important diet habits.
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