Tips to make to eat healthier easy

We all know it’s tempting—and often all too easy—to reach for foods that are high in fat, salt, and sugar.
The new Canada Food Guide gives practical tips about healthy eating to children, teens, adults, and seniors from all cultural groups.
Here are some easy Food Guide tips to make your daily eating pattern healthier:
•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 herbs, 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. But check the ingredients (brown bread can be white bread coloured with molasses).
•Whole wheat isn’t just bread. Try whole grain pasta or couscous, brown or wild rice, barley, and quinoa.
•Have whole wheat toast or bagels instead of croissants, doughnuts, or pastries.
•Make skim, 1%, or 2% 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, and low in fat).
•Eat at least two Food Guide servings of fish each week and choose fish such as char, herring, mackerel, salmon, sardines, and trout.
For more information, visit Health Canada’s Food Guide website at www.healthcanada.gc.ca/foodguide

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