Canada's Food Guide

Canada's Food Guide outlines recommendations for all Canadians, regardless of their involvement in sport or activity. 
Following the tips included in Canada's Food Guide will help you to
  • meet your needs for vitamins, minerals, and other nutrients
  • reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer, and osteoporosis
  • contribute to your general health and vitality

Click here to view and download Canada's Food Guide.

Click the expandable rows below to view some recommendations from Health Canada.

  • Health Canada recommends that adults accumulate at least 2 1⁄2 hours of moderate to vigorous physical activity each week and that children and youth accumulate at least 60 minutes per day.
  • You don’t have to do it all at once. Choose a variety of activities spread throughout the week.
  • Eat a variety of different of healthy foods each day.
  • Limit foods and beverages high in calories, fat, sugar, or salt (sodium) such as
    • cakes and pastries
    • chocolate and candies
    • cookies and granola bars
    • doughnuts and muffins
    • ice cream and frozen desserts
    • french fries, potato chips, nachos, and other salty snacks
    • drinks such as 
      • alcohol
      • soft drinks and fruit flavoured drinks
      • sports and energy drinks
      • sweetened hot or cold drinks
  • Read the Nutrition Facts labels on food products to choose products that contain less fat, saturated fat, trans fat, sugar, and sodium.
  • Keep in mind that the Nutrition Facts are based on the "serving size" (amount of food, such as 1/2 cup or 3 biscuits) indicated at the top of the table.
  • Compare products by the amounts of servings you likely will eat.
  • Watch the Trans Fat content!  Keep it low.
  • If a Nutrition Facts table is not provided, ask for nutrition information so that you can choose foods lower in trans fats and saturated fats.