Understanding Canada’s Food Guide

What you will be able to do

• describe the Canada's Food Guide plate and explain why it uses proportions instead of daily servings.
• fill half your plate with a variety of vegetables and fruits, including frozen and canned choices, and explain why juice is treated as a sugary drink.
• choose whole grain foods and understand Health Canada's fibre intakes of 25 g a day for women and 38 g for men.
• choose protein foods, especially plant-based ones, and apply Health Canada's advice on fish, processed meats, milk products and healthy fats.
• explain Health Canada's limits for sodium, free sugars and saturated fat, and why highly processed foods should not be eaten regularly.
• use the guide to build balanced breakfasts, lunches, dinners and mixed dishes.
• make simple, budget-friendly swaps that move your usual meals closer to the guide.

1. 1Meet Canada's Food Guide

   What Canada's Food Guide is, where it comes from, who it is for, and how to read the plate as a picture of balance over time.

   • What Canada's Food Guide is and who it is for
   • Reading the plate: balance over a day or a week

   Printable Canada's Food Guide PlateMeal Balance Checker

2. 2Vegetables, Fruits and Whole Grains

   Vegetables and fruits and whole grain foods make up three-quarters of the plate. Learn what counts, why juice is different, and how to choose whole grains.

   • Vegetables and fruits: half your plate
   • Whole grain foods: a quarter of your plate

   7-Day Food Guide TrackerHand-Portion Guide Card

3. 3Protein Foods and Healthy Fats

   Health Canada's advice on plant-based protein, fish, meat, milk products and eggs, plus how to choose healthy fats and oils.

   • Protein foods: plant-based more often
   • Healthy fats, oils and milk products

   Healthier Swaps ListHand-Portion Guide Card

4. 4Processed Foods, Drinks and Labels

   Why highly processed foods should not be eaten regularly, Health Canada's limits for sodium, sugars and saturated fat, what to drink, and how labels help.

   • Highly processed foods: sodium, sugars and saturated fat
   • Drinks: make water your drink of choice
   • Using food labels alongside the guide

   Healthier Swaps List7-Day Food Guide TrackerMeal Balance Checker

5. 5Building Real Meals

   Put it all together: balanced breakfasts, lunches and dinners, mixed dishes, family meals, eating on a budget and making changes stick.

   • Breakfast, lunch and dinner the food guide way
   • Mixed dishes, family meals and eating out
   • Healthier swaps on a budget, and making it stick

   Meal Balance CheckerPrintable Canada's Food Guide PlateHealthier Swaps List7-Day Food Guide Tracker

• CardsPrintable Canada's Food Guide PlateA printable set of cards that summarizes every part of Canada's Food Guide, with Health Canada's advice and numbers, to keep on your fridge.
• CheckerMeal Balance CheckerTick what is in one meal to see how closely it matches Canada's Food Guide plate and which part you could add next time.
• CardsHand-Portion Guide CardA pocket card that helps you judge typical portions using your hands, so you do not need scales.
• ListHealthier Swaps ListSimple, realiztic swaps that move everyday meals, snacks and drinks closer to Canada's Food Guide.
• Tracker7-Day Food Guide TrackerTrack vegetables and fruits, whole grains, plant-based protein or fish, water and highly processed foods for one week to see your pattern.