The Canada Food Guide
The Canada Food Guide serves to give people an outline of what they should give their bodies everyday because many people don't know how many servings of each food group they need. Learning how to integrate your veggies/fruits, whole grains, milk/alternatives and meats/alternatives healthily into your everyday life is hard. Each of these four food groups have their own particular nutrients so incorporating each into every single day is necessary for keeping good health (https://www.eatrightontario.ca/en/Articles/Food-guides/Eating-well-with-Canada-s-Food-Guide.aspx). Vegetables and fruits give us a high number of the nutrients and vitamins our bodies need that no pill can ever fully give you. According to Canada’s Food guide, you should have at least one serving of a dark green and orange vegetables a day, respectively, which could include broccoli, spinach, carrots, squash, etc. While at least one serving is suggested in Canada's Food Guide, there’s absolutely no harm in eating more than that, literally (https://www.eatrightontario.ca/en/Articles/Food-guides/Eating-well-with-Canada-s-Food-Guide.aspx). Fruits are delicious and a good source of fiber so eating them instead of their sugar-packed, juiced version is always a better alternative (http://www.helpguide.org/life/healthy_eating_diet.htm). When it comes to grains, it’s important that you eventually choose 100% whole grain. The Canada food guide says to make at least half of your grain products whole grain every day, but if you are already eating at least half you might as well go for the full 100%. Start by integrating whole grains partially into your pasta and eventually buying all your breads, pastas, and rice in whole grain/wheat. Milk and alternatives are sometimes tough to keep on track with but it’s suggested by the Canada Food Guide that you have at least 2 cups of milk every day (skim, 1-2%) (https://www.eatrightontario.ca/en/Articles/Food-guides/Eating-well-with-Canada-s-Food-Guide.aspx). If you can’t drink milk or choose not to, drink fortified soy milk. Calcium is important in maintaining strong bones throughout your life so eating dairy like yogurts and cheeses gives you a good dosage. Compare the fat counts when picking cheese and yogurt though, due to dairy being very high in fat. (http://www.helpguide.org/life/healthy_eating_diet.htm)(https://www.eatrightontario.ca/en/Articles/Food-guides/Eating-well-with-Canada-s-Food-Guide.aspx)