We should all (adults) aim for 7-10 servings of vegetables and fruit, 6-8 servings of grain products (at least half being whole grain), 2-3 servings of milk and alternatives, and 2-3 servings of meat and alternatives. Children and teenagers will need different numbers of servings. See Eating Well With Canada's Food Guide for more information.

The BC Nutrition Survey found that British Columbians do not eat enough from each of the 4 food groups – and that more than 50% of adults in BC are overweight or obese. Overweight and obesity in adults has increased from 44% to 55% in just 10 years – and there is a correlation!

Many of us eat too many foods that are high in fat, sugar and calories and low in nutrients. We should be choosing more:

• whole grain and enriched grain products;
• dark green and orange vegetables and fruits;
• lower fat milk products; and alternatives
• leaner meats, poultry and fish as well as dried peas, beans and lentils.

Every day we all make choices – and every day we can make healthy choices. Schools, workplaces and communities can support healthy eating by making healthy choices the easy choices. Healthy choices include:

• Foods from the vegetables and fruit and grain products.
• Choose to bake, broil or microwave meat, poultry or fish to keep fat content low.
• Include dried peas, beans and lentils in soups, casseroles or salads more often.
• Choose vegetables and fruit for snacks instead of fried foods and high fat bakery items.

Water is a refreshing, calorie-free way to quench your thirst. Keep a jug in the fridge so it’s always handy.