Labels can also help you compare foods and drinks, so you can choose the best options for you.Food labels tell you what ingredients are in a product, and if it has a lot of nutrients or a lot of sugars, salt, and fat.Use food labels to help you make healthy choices.Here are some things you can do to make smart choices in the store. Knowing what is in the food and drinks you buy, and learning about how they're marketed and sold, can help you be wise when shopping. Processed meats (like bacon and sausages).Frozen meals (like pizzas, or premade dinners).Some examples of these types of food include things like: Limit the amount of highly processed foods you eat.And too much sodium, sugar, and saturated fat can increase your risk of high blood pressure, obesity, and type 2 diabetes. Highly processed foods often have a lot of sugar, sodium, or saturated fat. Water is good for your health and helps you stay hydrated without adding calories to your diet.A lot of drinks are high in calories, sugars, sodium, and fat.Choose more foods with healthy fat, like nuts, seeds, avocado, fatty fish, and vegetable oils.Choose foods that have less saturated fat.Choose the types that come from plants more often than the types that don't.Protein foods include things like eggs, lower-fat dairy products, lean meats and poultry, seafood, nuts and seeds, beans, peas, lentils, and soy products.Eat a variety of protein foods, and include protein foods with healthy fats.Quinoa is a good choice for a whole grain, too. Choose whole grain options for bread, oats, rice, and pasta.Whole grains have more nutrients than refined grains, and more fibre, too.Just make sure you choose options with little to no added sugar, salt, or seasonings and sauces. Vegetables and fruits can be fresh, frozen, or canned.Choose vegetables and fruits for snacks during the day, too.And make sure the types you choose have a good variety of colours, textures, and shapes that you enjoy. At meals, try to fill half your plate with vegetables and fruits.Here are things you can do to make healthy eating a pattern for you. Patterns of healthy eating help keep you well, and lower your risk for disease. When you choose healthy foods regularly, you can start to make healthy eating a pattern. To stay at a healthy weight and prevent disease, Canada's Food Guide recommends that you make it a habit to eat a variety of healthy foods each day, limit highly processed foods, and be aware of things that can shape the food choices you make.
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