Colour Your Plate With a Rainbow

How to put together a healthy meal using “Eating Well with Canada’s Food Guide”

Vegetables

Vegetables should cover half your plate. Choose your favourite:

  • Green leafy salad
  • Sliced carrots
  • Sweet potato
  • Other colourful vegetables

Meat and alternatives

Meat or alternatives should cover one quarter of your plate. Choose your favourite:

  • Fish
  • Legumes (dried beans and peas, lentils)
  • Eggs
  • Lean ground beef
  • Turkey slices

Grain products

Grain products should cover the last quarter of your plate. Choose your favourite:

  • Pasta, rice and other whole grains
  • Whole grain bagel
  • Whole grain bread, roll or cereal
  • Rice noodles

Milk and alternatives

Choose your favourite to complete this meal:

  • Glass of milk
  • Yogourt
  • Milk-based pudding

For dessert

  • Fruit salad
  • Angel food cake with fresh/frozen fruit
  • Slices of melon
  • Yogourt with granola topping
  • Trail mix
  • Oatmeal cookies
  • Fruit kabobs

Tips to improve your meal

  • Include healthier food choices from three or four food groups for a nutrition-packed meal
  • Use Eating Well with Canada’s Food Guide servings to help you choose a healthy diet that is right for you
  • Enjoy a wide variety of foods from each food group – be adventurous and try something new!

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