We all know it's tempting — and often all too easy — to reach for foods that are high in fat, salt and sugar. But, Canada's Food Guide gives practical tips on healthy eating.


  • Vegetables and fruit are nature's fast food — just wash and go!

  • Pressed for time? Buy packages of pre-bagged vegetables such as baby carrots, leafy greens or green beans that can be quickly tossed in a salad, stir-fry or casserole.

  • Go natural. Avoid adding butter and sauces to cooked vegetables. Use spices, flavoured vinegar or lemon juice instead of salt to enhance the taste. When you serve veggies raw, try a low-fat yogurt dip.

  • Grain products -—especially whole grains — are low in fat and high in fibre. Whole grain isn't just bread. Try whole wheat pasta or couscous, brown or wild rice, barley and quinoa.

  • Make skim, one or two per cent your milk choice and select cheeses and yogurt with lower fat content. Check the label though — some low-fat yogurts are high in sugar.

  • If milk is not for you, drink soy beverage fortified with calcium and vitamin D.

  • Incorporate milk or fortified soy into your cooking when preparing scrambled eggs, hot cereal, quiches, casseroles and soups.

  • While meat provides protein and other important nutrients, you don't need to eat a lot to meet nutrition needs. Select lean cuts, trim the fat and prepare meat in ways that require little or no added fat.

  • Try meat alternatives such as beans, lentils and tofu — they're high in protein and fibre, low in fat.

  • Eat at least two Food Guide servings of fish each week.

For more information visit Health Canada's Food Guide website atwww.healthcanada.gc.ca/foodguide.