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Food and Nutrition

Keep Track of Your Eating


Want to know how well you are eating?

Making wise food choices includes considering the amount and type of food you eat each day. Following the recommended number of Food Guide Servings and the tips in Canada's Food Guide can help you make healthy food choices.

Using a simple menu tracker, such as My Food Guide Servings Tracker, is one way to help you keep track of the foods you eat. This can be helpful to use for a short time to see if you are making wise choices.

To eat well with Canada's Food Guide remember to:

  • Eat a least one dark green vegetable and one orange vegetable each day.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
  • Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.
  • Select lower fat milk alternatives.
  • Have meat alternatives such as bean, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Include a small amount of unsaturated fat each day.
  • Satisfy your thirst with water.
  • Limit foods and beverages high in calories, fat, sugar or salt.

Additional Resources:

Dietitians of Canada's Next link will take you to another Web site EATracker. - EATracker lets you track your day's food and activity choices and compares them to Canada's Food Guide and Canada's Physical Activity Guide.