What can I eat every day to be more healthy?

To maintain a healthy diet, it is important to include a variety of nutrient-rich foods in your daily meals. Here are some key components and guidelines:

Vegetables and Fruits

• Aim to fill half your plate with vegetables and fruits at every meal and snack. Focus on a variety of colors, especially dark green, orange, and other brightly colored options. Include at least 2.5 cups of vegetables and 2 cups of fruit daily[6|.
• Dark green vegetables like broccoli, Brussels sprouts, and leafy greens such as kale and spinach are highly recommended2.

Whole Grains

• Choose whole grain foods over processed or refined grains. Whole grains include whole grain bread, brown or wild rice, quinoa, oatmeal, and hulled barley. Aim for at least half of your grain intake to be whole grains, which is about 3 to 6 servings or 3 to 6 ounces daily[6|.
• Whole grains provide fibre, protein, and B vitamins1.

Protein

• Include a variety of protein sources in your diet. These can be plant-based options like legumes, nuts, seeds, tofu, and fortified soy beverages, as well as animal-based options like fish, shellfish, eggs, poultry, lean red meats, and lower-fat dairy products.
• Aim for at least two servings of fish per week and choose plant-based proteins more often. Fill a quarter of your plate with protein foods14.

Healthy Fats and Oils

• Limit unhealthy fats such as saturated and trans fats found in animal products and processed foods. Opt for healthier fats like those found in nuts, seeds, and avocados.
• Keep your intake of saturated fats to 13 grams per day and avoid trans fats as much as possible4.

Dairy

• Choose lower-fat, unflavoured dairy products like lower-fat milk, yogurts, and cheeses. Aim for 3 servings or 3 cups of dairy daily5.

Hydration

• Drink plenty of water, aiming for 8 to 12 cups daily. Also, consider lower-fat, unsweetened milk as a hydrating option12.

General Tips

• Prepare most of your meals at home using whole or minimally processed foods to avoid highly and ultra-processed foods.
• Plan your meals weekly and include a variety of different proteins and plenty of vegetables and fruits in your recipes1.
• Limit sugary drinks and reduce salt intake to 2,300 milligrams per day14.

By following these guidelines, you can ensure you are consuming a balanced and healthy diet.