Question 1

How do I know if my eating habits are healthy and well balanced?

Accepted Answer

Following Canada’s food guide will help you have a healthy, well-balanced pattern of eating.
Choose a variety of foods from Canada's food guide:

 	have plenty of vegetables and fruits with your meals and snacks  
 	choose whole grain foods 
 	eat a variety of protein foods, including plant-based protein foods 
 	make water your drink of choice 

Healthy eating can reduce your risk of certain health conditions like diabetes, heart disease and some types of cancer.

Question 2

How can I improve my eating habits?

Accepted Answer

Setting personal goals can help you improve your eating habits. Choose small changes that work for you. Visit Healthy Eating Starts Here for tips and resources on healthy eating.
Here are some healthy eating tips to get you started:

 	drink water throughout the day 
 	fill your plate with vegetables and fruit. Try this tool to help you get the right amount. 
 	choose whole grains when you shop
 	use herbs and spices instead of salt when cooking 
 	change your recipes to use less fat and sugar

Healthy eating habits can also help you stay at or reach a healthy weight.

Learn more about healthy weight for adults here.

Question 3

Do I need a vitamin and mineral supplement?

Accepted Answer

You can meet almost all of your vitamin and mineral needs by following Canada’s food guide. See information on recommended vitamin and mineral supplements below.
It’s recommended that all people who could become pregnant take a multivitamin with 0.4 mg (400 mcg) of folic acid every day.

It’s recommended that all adults take a supplement of 400 IU of vitamin D every day.

Read and follow the instructions on the label. Take the dose recommended on the label.

Check the expiry date before you buy or take any supplements.

Choose a product that you will finish before the expiry date.

Discard the product if the expiration date has passed.

Question 4

What drinks and fluids should I choose?

Accepted Answer

Fluids help you digest your food and move nutrients around your body. The fluid you drink also helps carry waste out of your body.
Most adults should try to take in about 9-12 cups (2.25-3 L) of fluid every day. This includes all beverages, soups, and the water that is part of foods like vegetables and fruit. Your fluid needs depend on your age, gender, body size and activity level.

There are times when you may need more fluid. On a hot day or if you’re very active, drink more to replace the fluid you lose through sweat.

Here are a few tips for choosing healthy drinks:

 	drink water throughout the day
 	choose milk or water to drink with a meal
 	limit beverages with added sugar

Drinks with added sugar include regular soft drinks, sports drinks, energy drinks, sweetened hot and cold drinks (e.g. hot chocolate or coffee drinks) or slush drinks. These are often higher in calories, lower in nutrients and can contribute to unhealthy weight gain.

Too much caffeine can have a negative effect on your health. Learn more about the amount of caffeine in different foods and beverages here.

Food and Nutrition

How do I know if my eating habits are healthy and well balanced?

How can I improve my eating habits?

Do I need a vitamin and mineral supplement?

What drinks and fluids should I choose?

What is My To-Do List?