Make Each Food & Serving Count

Having the amount and type of food recommended and following the tips given will help 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 and also contribute to your overall health and vitality.

Use a small amount  (2 to 3) of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise.  Use vegetable oils such as canola, olive and soybean.  Choose soft margarine’s that are low in saturated and trans fats.  Limit butter, hard margarine, lard and shortening.

Eat at least one dark green and one orange vegetable each day. Go for dark green vegetables such as broccoli, romaine lettuce and spinach.  Go for orange vegetables such as carrots, sweet potatoes and winter squash  Chose vegetables and fruit prepared with little or no added fat, sugar or salt.  Enjoy vegetables steamed, baked or stir-fried instead of deep fried.  Have vegetables and fruit more than juice.

Make at least half of your grain products whole grain each day.  Eat a variety of whole grains such as barley, brown rice, oats and wild rice.  Enjoy whole grain breads, oatmeal or whole wheat pasta.  Choose grain products that are lower in fat, sugar or salt.  Compare the Nutrition Facts table on labels to make wise choices.  Enjoy the true taste of grain products.  When adding sauces or spreads, use small amounts.

Drink skim, 1% or 2% milk each day.  Have 500ml (2 cups) of milk every day for adequate vitamin D.  Drink fortified soy beverages if you do not drink milk.  Select lower fat milk alternative.  Compare Nutrition  Facts table on yogurts or cheeses to make wise choices.

Have meat alternatives such as beans, lentils and tofu often.  Eat at least two servings of fish each week.  Choose fish such as  herring, mackerel, salmon, sardines and trout.   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.  Use cooking methods such as roasting, baking or poaching that require little or not added fat.  If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt and fat.

Enjoy a variety of foods from the four food groups. Satisfy your thirst with water!  Drink water regularly.  It’s a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.