Canada's food guide

Make it a habit to eat vegetables, fruits, whole grains and protein foods

Healthy eating is a habit. Eat vegetables and fruits, whole grain foods and protein foods often to develop a healthy eating pattern and maintain your health.

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Benefits of healthy eating patterns

Making healthy food choices can help you develop a healthy eating pattern. A healthy eating pattern helps you improve your overall health.

The term eating pattern refers to what you eat and drink on a regular basis. In a healthy eating pattern, all the foods and drinks work together to:

  • help you feel good
  • maintain your health
  • meet your nutritional needs

Many of the well-studied healthy eating patterns include mostly plant-based foods.

Plant-based foods can include:

  • vegetables and fruits
  • whole grain foods
  • plant-based protein foods

Eating plant-based foods regularly can mean eating more fibre and less saturated fat. This can have a positive effect on health, including a lowered risk of:

  • cancer
  • heart disease
  • type 2 diabetes

Most healthy eating patterns include few or no highly processed foods.

How to follow a healthy eating pattern

You can develop a healthy eating pattern by regularly eating:

  • whole grain foods such as:
    • quinoa
    • wild rice
    • whole grain pasta
  • vegetables and fruits such as:
    • apples
    • carrots
    • broccoli
  • protein foods such as:
    • legumes
    • lean meats
    • lower fat yogurt

The best healthy eating patterns include foods that reflect your food choices related to:

  • taste
  • culture
  • budget
  • lifestyle

Make a healthy choice

What you eat on a regular basis matters for your health.

  • Choose foods that have little to no added sodium, sugars or saturated fat.
  • Compare the nutrition facts table on foods to choose products that are lower in sodium, sugars or saturated fat.

Further reading

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