Tip #1 Go for whole grains
Choose whole grains whenever you can – whole wheat, wheat bran, oat bran, oatmeal, barley, bulghur. Grain products give you energy your body needs to function properly and fibre helps keep you regular.

How do you do it?

• Start your day with a bowl of whole grain cereal
• Make a sandwich using whole grain bread, pita, or rolls
• Add barley or brown rice to soups and stews
• Snack on whole grain crackers

What will YOU will do to eat more whole grains?

Tip #2 Reach for more fruits and vegetables
Dark green and orange vegetables and orange fruit are packed with a lot of nutritional punch! Eat a variety of vegetables and fruit every day, no matter what colour but try to include the darker coloured veggies and fruit more often.

How do you do it?

• Try one new vegetable or fruit this month
• Sprinkle some berries over your cereal
• Add some veggies or fruit with your packed lunch
• Enjoy a salad made with dark greens like spinach or romaine lettuce
• Make a vegetable stir fry for dinner

What will YOU will do to eat more vegetables and fruit?

Tip #3 Add some milk and alternatives into your diet

Milk and alternatives provide a great source of calcium which is important in the maintenance of strong bones and teeth.

How do you do it?

• Drink and eat your milk too! Add milk to soups, puddings, home baked goods
• Make a dip for your veggies using yogurt
• Add cottage cheese or ricotta cheese to lasagna
• Enjoy a fruit smoothie made with yogurt

What will YOU will do to eat more milk and alternatives?

Tip #4 Pick a lean protein

Meat and alternatives are great sources of protein, iron, and other nutrients. You can make meats in a variety of different ways. Consider meat alternatives like beans, peas, and lentils, eggs, peanut butter, and tofu.

How do you do it?

• Bake, broil, barbecue, or stir fry meat instead of deep frying
• Enjoy a meatless meal such as lentils, rice, quiche or an omelette, bean salad with pita bread or tofu burgers

What will YOU will do to eat more meat and alternatives?

Tip #5 Go easy on added fats

Fats do add flavour and texture to foods but too much can be a problem. A moderate intake of fat is ok.

How do you do it?

• Try the lower fat versions of salad dressing and mayonnaise
• Make your own salad dressings to control the amount of fat you use
• Add herbed or flavoured vinegar to salads to pump up the taste
• Try fat free condiments on sandwiches such as mustard, chutney, or salsa
• Instead of butter or margarine, use more herbs and spices to season your food

What will YOU will do to reduce the amount of added fat in your diet?