Promoting Mental Health through Healthy Eating.

Eating for good mental health is about a mind-body connection. A healthy diet and good nutrition are essential to your overall mental and physical wellness.

Canada's Food Guide will help Canadians reduce their risk of obesity, type 2 diabetes, heart disease, certain types of cancer, osteoporosis, high blood pressure and depression.

Canada's Food Guide defines and promotes healthy eating for Canadians. The Food Guide encourages people to choose a variety of foods from each of the four food groups - Vegetables and Fruit, Grain Products, Milk and Alternatives, and Meat and Alternatives - and to include a specific amount and type of oils and fats.

EAT the rainbow

how much should i eat?

• The rainbow design helps communicate Canada's Food Guide recommendations.
  
• The different sizes of the arcs in the rainbow represent the proportion of each of the four food groups that is recommended for healthy eating.
  
• The Vegetables and Fruit food group is the most prominent arc, emphasizing the important role these foods play.

• Canada’s Food Guide recommends how many Food Guide Servings people should eat from each of the four food groups, plus a small amount of added oils and fats.
  
• The recommended number of servings is different for people at different stages of life and is different for males and females.
  
• The recommended number of Food Guide Servings is an average amount that people should try to eat each day. ​

Snacks to Grab and Go:

• Fresh fruit or individually packed containers of cut-up fruit.
• Raw vegetables including carrots, peppers, zucchini, cherry or grape tomatoes.
• Baby carrots and whole wheat pita triangles with hummus.
• Pumpernickel bagel with peanut butter and banana.
• Fresh, frozen or canned fruit with low fat yogurt or in a smoothie.
• Sweet red, yellow or green peppers and bread sticks with salad dressing or low fat dip.
• Whole wheat tortilla wrap made with salmon or tuna and salad dressing, onions, celery and green peppers.
• English muffin with melted cheese and apple slices.
• Dry mixed cereal and a container of milk.
• Dark green leafy salad with orange sections and almonds.
• Nuts, pumpkin or sunflower seeds.
• Plain popcorn.
• Popsicles made with 100% fruit juice or yogurt.
• Water, milk, fortified soy beverage or 100% fruit juice.