- About Us
- Healthy Eating
- Canada's Food Guide
- Nutrition Facts
- The Facts on Fat
- Trans Fat
- The Function of Nutrients
- Planning Healthy Meals
- Eating Out
- Healthy Eating for Life
- Special Occasions
- Advice From Our Dietitians
To get more fibre:
- Use whole-grain breads, pasta, rice, flour where possible.
- Make sure you have at least one serving of vegetables or fruit per portion of the recipe.
- Beans or legumes are a great source of fibre.
For more tips on fibre click here.
To limit the amount of saturated and trans fats and get more healthy fats like polyunsaturated and monounsaturated fats:
- Use milk products with 2% MF or less
- Use lower fat cheeses (20% MF or less).
- For meat, remove the visible fat before you cook the meat.
- Poultry should be cooked and served without the skin.
- Keep the amount of vegetable oil for cooking or sautéing low.
- Use soft, non-hydrogenated margarines instead of butter.
- Nuts (almonds, walnuts) and seeds are nutritious but they are high in calories and fats - limit the serving size to no more than 30g per serving of the recipe
For more tips on fat click here.
To get less sodium:
- When using canned variety of beans or legumes make sure you rinse them before adding to the recipe.
- Use unsalted or reduced-sodium broths, homemade or store bought.
- Use reduced sodium soy sauce or dilute regular soy sauce with 50% water.
- Salt can be replaced with herbs or spices in most recipes.
- When cooking pasta, skip the salt in the cooking water.
For more tips on sodium click here.