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Meals and Snacks

Having regular healthy meals and snacks throughout the day increases the likelihood of meeting the recommendations from Canada's Food Guide. Regular meals and snacks also supply the body with constant energy and the nutrients it requires to perform daily tasks and physical activity.

On average, most people require 3 meals and 2 or 3 small snacks throughout the day. Meals are best spaced 4 to 6 hours apart. A balanced meal is one that includes at least 3 out of the 4 food groups from Canada's Food Guide. A healthy snack ideally includes 1 or 2 of the 4 food groups.

Breakfast Bonanza

Breakfast is the most important meal of the day. It is essential to replenish energy levels and supply your body with needed nutrients. Enjoying breakfast in the morning will give your metabolism a jump-start and help get your day started right!

Healthy Snacks

Snacking is important, but snacks can add extra calories if not carefully planned. Canada's Food Guide outlines a list of foods that should be limited, and provides suggestions for healthier alternatives based on the four food groups. Take time to plan your snacks so that they are healthy. Keeping healthy snacks on hand at home and at work is also useful.

Keep portions in mind! An important part of healthy eating is to be aware of your serving size. You will find more information on this in the section on "food portions".

External Links:

Eat Right Ontario – Brown Bag it to Work: This web site provides easy and healthy suggestions for healthy eating at work

Eat Right Ontario – 15 smart snacks for active lifestyles: This web site offers tips and snack ideas to help make the most of your workout

Heart and Stroke Foundation - Snacking: Information from the Heart and Stroke Foundation about heart-healthy snacking

Recipe Analyzer: Developed by the Dietitians of Canada, the Recipe Analyzer is a tool that explores the nutrient content of foods and the number of Food Guide servings that your favourite recipes provide. It also gives you tips on how to make ingredient substitutions that make your recipes healthier.