Author Archives: Jodi Gillis

Canada’s New Food Guide – Vegetables and Fruits 50%

We all remember our mothers saying eat your vegetables.  Well now Health Canada is telling us to make 50% of our plate fruits and vegetables. 

Vegetables and fruits are an important part of healthy eating. Enjoying a variety of vegetables and fruits may lower your risk of heart disease.

Vegetables and fruits have important nutrients such as:

  • fibre
  • vitamins
  • minerals

Choose different textures, colours and shapes to fit what you like. From A to Z, choose plenty of vegetables and fruits.

Such as: 

  • pears
  • apples
  • berries
  • broccoli
  • peaches
  • cabbage
  • leafy greens

Fruit juice and fruit juice concentrates are high in sugars. Replace juice with water. Choose whole or cut vegetables and fruits instead of juice.

Choosing and preparing healthy vegetables and fruits

Fresh, frozen or canned vegetables and fruits can all be healthy options.

Frozen and canned vegetables and fruits:

  • take little time to prepare
  • are a healthy and convenient option
  • are just as nutritious as fresh vegetables and fruits

Frozen vegetables and fruits

Choose frozen vegetables and fruits without:

  • added sugars
  • added seasonings
  • breading or rich sauces

You can add frozen vegetables and fruits to soups, chilis, stir frys or smoothies.

Canned vegetables and fruits

  • Choose canned vegetables with little to no added sodium.
  • Drain and rinse canned vegetables to lower the sodium content.
  • Choose canned fruit with little to no added sugars.
  • Use the food labels to help you compare canned vegetables and fruits.
  • The % daily value helps you see if a food has a little or a lot of a nutrient.

 

Dried fruit

Dried fruit can be a part of healthy eating but they also contain concentrated fruit sugars so read your labels carefully. 

Preparing vegetables

Try healthier cooking methods like:

  • baking
  • roasting
  • steaming
  • stir-frying

Enhance the flavour by adding:

  • olive oil
  • lemon juice
  • flavoured vinegar
  • fresh or dried herbs or spices

Snack ideas

Vegetables and fruits make quick and healthy snacks. There are lots to choose from and many healthy ways to prepare them.

Vegetable snacking tips

Keeping cut up vegetables in the fridge is a quick way to have a healthy snack on hand.

Try:

  • broccoli
  • cauliflower
  • carrot sticks
  • celery sticks
  • cucumber slices

Fruit snacking tips

Keep a bowl of fresh fruit out to grab as an easy snack.

Add fruit to whole grain cereals and lower fat yogurst.

Try:

  • bananas
  • mangoes
  • frozen berries
  • canned peaches packed in water

Freeze seedless grapes on a tray and enjoy them as a snack.  Perfect on a hot summer day or to throw into your water. 

How to eat more vegetables

There are some really easy ways to eat more vegetables:

  • Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
  • Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for meals the next day.

Keeping pre-bagged vegetables on hand can be quickly tossed in a salad, stir-fry, casserole or roasted in the oven.

Try:

  • baby carrots
  • green beans
  • leafy greens

Serve raw vegetables with your meals.

Try:

  • cucumber
  • cherry or grape tomatoes
  • red, yellow or green peppers

Try new recipes that call for different types of leafy greens

Such as:

  • kale
  • spinach
  • bok choy
  • Swiss chard
  • mixed salad greens

How to eat more fruits

Fruits are a delicious and healthy addition to your day.

For dessert, choose:

  • oranges
  • fruit salad, with little to no added sugars

Add fresh fruits to salads.

Try adding sliced:

  • pears
  • peaches
  • strawberries
  • apples
  • grapes

Add frozen fruits to baking.

Prepare by washing and cutting extra fruit so you can have some on hand in the fridge for meals and snacks.

 

https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-vegetables-and-fruits/

Canada’s New Food Guide Tips – Meal Planning

Health Canada has also come out with some tips on how the make the new Food Guide a bit easier to implement into your life. 

Making healthy meals is easier than you think. It’s all about being prepared.

There are 4 easy steps to meal planning

  1. Decide what to eat

Write down your meal and snack ideas

Get recipe ideas from:

  • web sites i.e. Pinterest
  • cookbooks
  • magazines
  • friends and family – there are some great family recipes out there. Have a recipe swap party
  • Scan grocery flyers for healthy foods on sale
  • Check your fridge, freezer and cupboards for foods you have
  • Look to see what foods need to be used up before they go to waste – your freezer is your best friend

 

  1. Make your grocery list

Write down the foods you need for your meal plan:

  • Keep a grocery list handy and write down items as you run out of them – magnet notepads stuck to your fridge
  • Organize your grocery list by headings that match the sections of the store

 

  1. Go Shopping
  • Buy the foods only on your grocery list to
    • reduce food waste
    • save money and time
    • cut down on impulse buys
  • Use your list to navigate the aisles

 

  1. Start Cooking

Stick to your plan:

  • Post your meal plan where everyone can see it – no more what’s for dinner questions
  • Give everyone a job to help with the meal plan

 

https://food-guide.canada.ca/en/tips-for-healthy-eating/meal-planning/

 

Canada’s New Food Guide Tips – Healthy Snacking

What do you grab as a snack?  Probably something quick and less healthy than it should be.  Here are some tips to snack better. 

Why healthy snacks are good for you

You can enjoy snacks as part of your day if you make it a healthy choice. 

Snacks can:

  • keep you energized
  • help support good health
  • provide important nutrients
  • be an important part of daily eating habits
  • help satisfy your hunger between mealtimes

Young children can benefit from snacks as they:

  • have small stomachs
  • may have trouble eating all of the foods they need at meal time

3 ways to practice healthy snacking

Keep these in mind to practice healthy snacking.

  • Choose healthy snack foods
  • Follow the healthy eating recommendation to make it a habit to choose a variety of healthy foods for your snacks.
  • Follow the healthy eating recommendation to limit highly processed snacks.
  • Eat your snacks mindfully
  • Eat your snacks slowly and without distractions, such as watching TV.
  • Choose small portions. Serve a small amount for your snack and try not to eat directly from large containers.

Eat snacks when you feel hungry, and not just out of routine or when you feel:

  • tired
  • bored
  • emotional

Too much snacking can lead you to eat more than you need.

Plan your snacks ahead of time.

Think about healthy snacks when planning your meals and when you need them the most in the day.  Is this a change you can make?  Add them to your grocery list. Follow the healthy eating recommendation to help make it easier to plan ahead.

Ideas for healthy snacks

Here are some easy ways to eat healthy snacks when you are at:

  • work
  • home
  • school
  • on-the-go

Prepared in advance

Try preparing snacks in advance to save you time:

  • Chop extra vegetables when cooking so you’ll have some for snacks.
  • Make muffins or homemade granola bars and store them the freezer.
  • Hard-cook eggs on the weekend. They will keep for one week in the fridge with the shell on.
  • Make your own trail mix. Take whole grain cereal and nuts and seeds and toss them together.
  • Buy portioned containers to place all your snacks in.

Grab and go

Here are some travel friendly options you can bring anywhere:

  • oranges, bananas, and plums are examples of fruit that come in their own natural packaging that makes them easy to transport
  • keep cut up vegetables such as carrots, cucumbers, celery and peppers in the fridge and bring along in a reusable container or a snack size baggie
  • roasted chickpeas or nuts such as almonds, cashews, soy nuts or peanuts can be kept in your bag for when you feel hungry. Portion control is key. 

For work and school

Keep healthy options with you at work.

Try: 

  • apples
  • oatmeal
  • nut butter
  • canned fruit
  • canned tuna
  • plain popcorn
  • whole grain crackers with low fat cheese
  • nuts, pumpkin or sunflower seeds

Make sure to keep snacks like lower fat yogurt or lower fat cheese in the fridge or in a cooler bag with an ice pack.

At home

Try some of these snack ideas at home:

  • whole grain toast with nut butter and banana
  • lower fat cheese and whole grain crackers with cherry tomatoes
  • lower fat yogurt topped with frozen berries and walnuts
  • green leafy salad with orange sections and almonds
  • Whole grain English muffin topped with apple slices and melted lower fat cheese
  • sliced cucumber and red pepper with hummus or lower fat yogurt dip
  • whole grain crackers topped with lower fat cottage cheese and peach slices
  • whole grain cereal with fruit slices and milk or unsweetened fortified plant-based beverage

So many great snacking ideas.  These should inspire you to grab something healthier for when you are on the go or just feeling a bit hungry between meals. 

 

https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-snacks/

Canada’s New Food Guide Tips – Healthy Eating on a Budget

We have all heard that’s it too expansive to eat healthy.  Well if you are feeding more people than yourself you will know this is true when a head of cauliflower can run you $6.99 some days.  Well Health Canada as posted some great tips on how to eat the new Food Guide on a budget. 

Stick to your list

Buying only what is on your grocery list will help you cut down on impulse buys.

Shop for sales

Check out flyers, coupons, mobile apps and websites for deals on foods that are on your list.  Most stores have apps now for their weekly flyer deals. 

Look for reduced prices and store brand items.

Products getting close to their best before dates and oddly shaped or slightly bruised produce may be offered at a lower price. These products will be just as healthy as their “perfect” varieties.

Compare prices

Compare the unit prices on the labels to know which product is less expensive overall.

Shop in grocery stores where price-matching is offered.  Use the stores flyers to price match products on sale.

Scan different shelves. Companies pay more to place their products at eye level. You may find other versions of the same foods on higher or lower shelves.  This is where you will find store brands that are way cheaper but just as good. 

Foods sold in single-serve packaging can cost more. Buy the full size or family size version and divide it up yourself.  Go to bulk purchase stores but know your prices. 

Stock up

Stock up on canned goods and staples when they are on sale.

Extend the shelf life of sale products

Freeze:

  • fish
  • fruit
  • vegetables
  • whole grain bread
  • lean meats or poultry

Buying foods in bulk can help you save money. Be careful not to buy more than you need, because this can lead to waste.  Your freezer is your best friend. 

Consider the season

Fresh vegetables and fruit are usually less expensive when they are in season.  Shop markets. 

Frozen and canned vegetables and fruits are also healthy options. They can be less expensive than fresh produce when it is out of season.  Watch for sodium content. 

Choose plant-based protein foods more often.  They are cheaper compared to the meat alternative. 

Beans, lentils and other legumes are inexpensive protein foods. Use them in your meals several times a week.

Limit highly processed foods

Limit highly processed foods. These are usually low in vitamins and minerals and can cost more.  Fast foods are not the way to go. 

Prepare foods at home. Although they can save time, prepackaged foods such as grated cheese and pre-seasoned meat cost more.  Buy cheese and meats on sale and freeze. 

Set a budget

Decide how much you will spend on groceries each week or month and stick to it. 

Explore grocery stores

Shop at discount grocery stores, which offer lower prices.

Avoid grocery shopping at convenience stores, which are more expensive and not healthy at all.

 

https://food-guide.canada.ca/en/tips-for-healthy-eating/healthy-eating-on-a-budget/

Canada’s New Food Guide – Protein 25%

Protein foods are to be 25% of the total new plate visual for healthy eating. This can include plant-based protein foods which are an important part of healthy eating. Include foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.

Protein foods are good for you.

Protein foods have important nutrients such as:

  • protein
  • vitamins
  • minerals

The new Food Guide recommends Choosing protein foods that come from plants more often. Plant-based protein foods can provide more fibre and less saturated fat than other types of protein foods. This can be beneficial for your heart health.

You don’t need to eat large amounts of protein foods to meet your nutritional needs. Try to eat protein foods such as:

  • eggs
  • lean meats and poultry
  • lean cuts of beef, pork and wild game
  • turkey
  • chicken
  • nuts and seeds
  • peanuts
  • almonds
  • cashews
  • nut butters
  • sunflower seeds
  • fish and shellfish
  • trout
  • shrimp
  • salmon
  • scallops
  • sardines
  • mackerel
  • lower fat dairy products
  • milk
  • yogurt
  • lower sodium cheeses
  • beans, peas and lentils
  • brown, green or red or other lentils
  • peas such as chickpeas and split peas
  • dried beans such as black beans and kidney beans
  • fortified soy beverages, tofu, soybeans and other soy products

 

Choosing and preparing healthy protein foods.

There are many protein options to chose from.  Here are some healthy choices: 

Beans, peas and lentils

Choose:

  • dried beans, peas and lentils to soak and cook at home
  • low sodium canned beans, peas and lentils, or rinse and drain them to reduce the amount of sodium

Nuts and seeds

Choose:

dry roasted nuts and seeds without added:

  • sugars
  • fat (oils)
  • sodium (salt)

peanut butter or other nut butters that list peanuts or nuts as the only ingredient.

Choose ones with little to no added:

  • sodium
  • sugars
  • saturated fat

Fish and shellfish

Choose:

  • canned fish with little to no added sodium

fresh or frozen fish and shellfish that has not been:

  • breaded
  • battered
  • deep-fried

Lean meats

Choose:

  • skinless poultry
  • lean cuts of meat such as round and loin
  • fresh or frozen meat, and poultry without rich sauces
  • meat prepared with little or no added sodium or saturated fat

Milk and dairy products

Choose:

  • lower fat cheeses
  • unsweetened lower fat yogurt
  • unsweetened lower fat milk

Fortified soy beverages and products

Choose:

  • low sodium soy products
  • unsweetened fortified soy beverages

 

Preparing protein foods

Some tips for healthier ways to prepare your food by:

  • draining off extra fat after cooking
  • trimming the visible fat from meats
  • removing skin from poultry before cooking
  • limiting the amount of sauces, butter or gravy

Try cooking methods that use little or no added saturated fat.

These include methods such as:

  • baking
  • grilling
  • roasting
  • poaching

Enhance the flavour by:

  • seasoning with herbs, lemon or salsas
  • using small amounts of oils with healthy fats such as olive and canola

Snack ideas

Protein foods make healthy and delicious snacks.

Try some of these options:

  • nuts and seeds
  • hard-boiled eggs
  • oven roasted chickpeas
  • hummus with fresh veggies
  • peanut butter on celery sticks
  • lower fat yogurt with fresh fruit

How to eat more protein foods that are plant based. 

Here are some easy ways to eat more protein foods that come from plants:

  • Add soft tofu to a blended soup to make it thicker and creamier.
  • Try a bean salad, lentil and rice pilaf or a bowl of vegetarian chili for lunch.
  • Make your own trail mix by combining your favourite whole grain cereal with a handful of nuts and seeds.
  • Spread hummus on the inside of a whole grain pita and fill with vegetables such as romaine lettuce and shredded carrots.

Each week, plan a couple of meatless meals.

As your main course, try using:

  • beans in a burrito
  • tofu in a vegetable stir-fry
  • chickpeas and beans in tacos
  • lentils in a soup, stew or casserole

Adding a variety of protein sources to 25% of your plate and choosing more plant-based proteins are a great way to curb your hunger and maintain optimal health. 

 

https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/eat-protein-foods/

 

Canada’s New Food Guide – Enjoy Your Food

A big part of eating healthy is actually enjoying your food. 

The benefits of enjoying your food include:

  • tasting the flavours
  • being open to trying new foods
  • developing a healthy attitude about food

Making healthy food choices can increase your enjoyment of the food you eat.

Enjoying your food includes:

  • socializing at mealtime
  • enjoying shopping for food
  • preparing and cooking food
  • growing or harvesting your own food
  • getting to know the people that grow or produce your food
  • involving others in meal planning, preparation and clean up

How to enjoy your food

There are many ways to enjoy your food and make healthy choices.

Enjoy your food by making choices that compliment:

  • taste
  • enjoying your food should be about choosing a variety of healthy foods and flavours that you like
  • culture
  • culture and food traditions can be a great way to add to the enjoyment of your food
  • budget
  • there are many ways to enjoy your food while eating on a budget
  • lifestyle

There is no one right way to enjoy your food. You can enjoy your food no matter what your lifestyle.  Just chose healthier options. 

Try new foods

Try a variety of healthier foods to help you find new flavours to enjoy.

Create a positive eating environment

Part of enjoying your food can include enjoying the atmosphere around it. The setting around you can contribute to making meal times more substantial.

Creating a positive eating environment can include:

  • eating with others
  • making your eating area attractive
  • turning on some of your favorite music in the background

 

https://food-guide.canada.ca/en/healthy-eating-recommendations/enjoy-your-food/

Canada’s New Food Guide – Eating with Others

Everyone loves company!  Share a meal with family and friends. 

Benefits of eating with others

Enjoying healthy foods with family, friends, neighbours or co-workers is a great way to connect and add enjoyment to your life. It can provide many benefits and contribute to a healthy lifestyle.  It can also introduce you to some new foods. 

By eating with others, you can:

  • enjoy quality time together
  • share food traditions, across generations and cultures
  • explore new healthy foods that you might not normally try

Food is often a main part of celebrations and special events. However, eating with others doesn’t have to be saved for special events.  Throw a small dinner party on some random Tuesday. 

How to eat with others more often

Making time these days to enjoy meals with others doesn’t just happen without some planning. With busy schedules at work, school and home, making time to enjoy your meals with others can often get pushed aside.  “Let’s get together” 

The key to making it happen often starts with a plan.

You could:

  • plan a breakfast date with friends
  • participate in community celebrations and feasts
  • start a regular community meal with your neighbours
  • have lunch with a co-worker at work or friend at school
  • ask your local community centre about groups you could join
  • plan a weekly dinner with extended family members or friends

eat dinner with:

  • roommates
  • a neighbour
  • family members
  • start a dinner party amongst your friends where everyone takes a turn hosting

When you eat with others, it’s important to remember to:

  • Take your time to enjoy your food and company. Don’t feel the need to rush. Enjoy the social aspect of being together.
  • Put away distractions like the TV or electronics. Your cell phone is not very social. This can help you be mindful of your food choices as well.
  • Use it as a chance to connect. Talk to those around you and learn what is going on in everyone’s life.

More information for families

Mealtime is a great opportunity to bring the family together over some good healthy food.

Eating together as a family benefits everyone involved.

 

It can help the whole family:

  • share and connect with one another – cell phones away
  • take time to enjoy and relax over a meal
  • talk about events that occurred during everyone’s day

Kids especially can benefit from regular family meals as they are starting to develop their eating habits and behaviours.

Eating together as a family can help kids:

  • explore new healthy foods
  • establish healthy eating routines
  • improve their overall eating pattern
  • explore cultural and traditional foods
  • have fun and do a mystery vegetable night

As a parent or caregiver you can be a positive role model. By practicing healthy eating habits, you can help create a positive relationship with food and the foods kids will eat.  Allowing the kids to help prepare the meal will also open up their curiosity about different foods. 

More information for seniors

Seniors often tend to eat alone. This can result in a sense of isolation and feelings of loneliness, especially at meal times.

These feelings, along with other changes in your life you may also experience as you age.  This can result in a loss of appetite. Eating less can impact your intake of important nutrients need on a daily basis.

By eating with others more often, you can:

  • make mealtime more sociable
  • spend more time eating and enjoying a meal
  • increase the amount of food you eat which can help you get more of the important nutrients you need for health

Having a meal with friends or neighbours or participating in a community meal program are great ways to eat with others.  Join a potluck club. 

 

https://food-guide.canada.ca/en/healthy-eating-recommendations/eat-meals-with-others/

Canada’s New Food Guide – Cook More Often

Cooking more often at home rather than going out to eat is defiantly better for your overall health.

Cooking and preparing food can support healthy eating habits.

Cooking allows you to:

  • learn new skills
  • rely less on highly processed foods
  • control the amount of sauces and seasonings
  • make foods that you and your family like and will eat
  • save money by avoiding extra money spent on meals eaten out

Choose healthy ingredients like:

  • fruits
  • vegetables
  • whole grain foods
  • protein foods
  • choose protein foods that come from plants more often

How to cook more often

Use these ideas to help make cooking part of your daily routine.

  • Cook once and eat twice
  • Cook enough for another meal. This doesn’t mean that you need to eat the same meal twice.

Get creative with leftovers to make a whole new meal:

  • Cook double the rice for your stir-fry and use the extras for rice pilaf.
  • Cook twice the chicken or ground turkey you need and keep extras to make chicken salad, enchiladas, chili or spaghetti sauce.
  • Keep flavours simple so foods can be used for many meals. Chilli one night turns into tacos the next and a topping for spaghetti another night.
  • When preparing meals, chop or cook extra vegetables and fruits so you have some for snacks and meals the next day.

Become a big batch cook

Batch cooking simply means making meals and snacks in bigger batches and freezing them in meal-size portions for convenient week-day meals. This can save you time and money.  You can now buy portioned containers for your freezer.

These healthy homemade options are ideal for batch cooking:

  • chili
  • soups
  • stews
  • casseroles
  • pasta dishes
  • spaghetti sauce

Use time-saving tools

Make home cooking easier by using time-saving tools.

Try a:

  • mini-chopper to quickly dice up various veggies
  • hand blender to make quick and easy soups and sauces
  • slow cooker to cook food while you are busy during the day
  • pressure cooker to reduce cooking times and make meals in a hurry

Keep healthy options on hand.

Healthy meals and starts by keeping your kitchen stocked with ingredients like:

  • soup broth to add flavour
  • bagged leafy greens to make an easy salad
  • your favourite herbs and spices to add flavour
  • pre-cut vegetables to use for snacks and stir-fries
  • canned tuna or salmon to add to a salad or sandwich
  • frozen or canned vegetables to make a quick side dish
  • canned chick peas and lentils to toss into soups, salads or main dishes

Healthy cooking methods

Experiment with different ways to cook food. Try using little to no added fat.

This includes:

  • baking
  • grilling
  • broiling
  • roasting
  • steaming
  • stir-frying and sautéing

 

https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often/

Canada’s New Food Guide – Be Mindful

Canada’s Food Guide also comes with some recommendations to make healthy eating easier.

Be Mindful of Your Eating Habits

Being mindful of your eating habits means being aware of:

  • how you eat
  • why you eat
  • what you eat
  • when you eat
  • where you eat
  • how much you eat

Being mindful can help you:

  • make healthier choices more often
  • make positive changes to routine eating behaviours
  • be more conscious of the food you eat and your eating habits
  • create a sense of awareness around your every day eating decisions
  • reconnect to the eating experience by creating an awareness of your:
  • feelings
  • thoughts
  • emotions
  • behaviours

How to be mindful of your eating habits

Work these ideas into your life to help you be mindful of your eating habits.

  • Create a healthy eating environment
  • Your eating environment changes depending on where you live, learn, work and play. Focus your attention on eating and your eating environment.
  • Regardless of where you are, try to make changes to your surroundings so that the healthy choice is the easy choice.
  • Use your senses

Being mindful of the foods you are eating can encourage you to pay attention to the smells, textures, flavours and the taste of your food. Know your likes and dislikes using those senses. This can help connect you to your eating experience and be more conscious of the food you are eating.

Consider your eating habits

Think about the last meal or snack that you had.

Can you describe:

  • how you ate?
  • did you eat slowly?
  • were you distracted?
  • did you eat with others?
  • why you ate?
  • were you hungry?
  • was it offered to you?
  • what you ate?
  • what food and drink did you have?
  • when you ate?
  • what time was it?
  • how long had it been since the last time you ate?
  • where you ate?
  • were you in a space meant for eating?
  • how much you ate?
  • how much food and drink did you have?

Being able to recall and describe answers to these questions means you were likely being mindful of your eating habits and may control what you eat and how you eat.

https://food-guide.canada.ca/en/healthy-eating-recommendations/be-mindful-of-your-eating-habits/

Canada’s New Food Guide – Water  

The new Food Guide has some changes.  Let’s take a closer look at these changes and break them down.

Make Water Your Drink of Choice

There are a lot of drink choices available but most of the choices have a lot of:

  • calories
  • sodium
  • sugars
  • saturated fat

Make water your drink of choice instead.

Drinking water is:

  • important for your health
  • a great way to quench your thirst
  • a way to stay hydrated without calories

Our bodies lose water by:

  • sweating
  • breathing
  • getting rid of waste

You need to replace what is lost.

How to make water your drink of choice

Some tips to help make water your drink of choice:

  • drink it hot or cold
  • drink water with your meals
  • ask for water with your food when eating out
  • carry a reusable water bottle when you are out
  • try a fruit and herb infused water or carbonated water
  • drink water during and after physical activity or playing sports
  • keep a pitcher of water in the fridge or on the table for easy access

Various ways to add flavour to your water

You can add fruits, vegetables and herbs to your hot or cold water for added flavour.

Here are some ideas to try:

  • blackberries + mint
  • raspberries + cucumber
  • strawberries + fresh basil
  • chopped apples + a cinnamon stick
  • pear slices + a drop of vanilla extract
  • lemon or lime

To release the most flavour:

  • crush the berries
  • chop or tear herbs
  • cut fruit into cubes

If you like some fizz in your drink, try carbonated water.

Drinks to limit

Some other drinks should be limited as they have too much:

  • sodium
  • sugars
  • saturated fat

These can include drinks like:

  • sugary drinks
  • alcoholic drinks
  • vegetable juices
  • drinks like hot chocolate or specialty teas and coffees made with higher fat dairy

Some drinks may also contain caffeine.

Caffeine is a stimulant found in:

  • tea
  • colas
  • coffee
  • some energy drinks

Caffeine affects children more than adults due to their smaller body weights.

Make water your first choice.  The new Food Guide removes fruit juice as fruit/vegetable portion.  It also states water over milk portions.

https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/