Make half your plate vegetables and fruit

Canada's food guide keeps it simple: make half your plate vegetables and fruit, one-quarter protein foods and one-quarter whole grain foods. You don't need to measure anything. It's a picture to aim for, not a rule to get perfect.

The same proportions work beyond dinner. Use them for breakfast, snacks and mixed dishes like soups, stir-fries and casseroles. With a mixed dish, start by making about half of it vegetables, then add your protein and whole grain.

A few easy ways in:

• Top your oatmeal with berries or chopped fruit.
• Add spinach, peppers or mushrooms to your eggs.
• Keep a bowl of fresh fruit on the counter where you'll see it.
• Remember that fresh, frozen and canned can all be healthy choices.

The food guide also suggests eating dark green vegetables every day (like kale, bok choy or rapini) and orange vegetables (like carrots, sweet potato or squash) a few times a week.

Try this today: At your next meal, look at your plate before you eat. If vegetables and fruit don't fill about half, add one: a side salad, some cut-up veggies or a piece of fruit.

Sources

• Canada's food guide: Make healthy meals with Canada's food guide plate (opens in a new tab)
• Canada's food guide: Eat vegetables and fruits (opens in a new tab)