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Healthy eating plays a very important role in your overall health and the health of your family. Good nutrition is not only essential to healthy living and growth, but it also helps to keep you free of many diseases, including many types of cancer.

Children eating apples

What works best for you and your family will depend on what you like to eat, your food budget, where you live, and your community's food traditions.

Follow Eating Well with Canada's Food Guide or Eating Well with Canada's Food Guide – First Nations, Inuit and Métis to learn about how you and your family can plan meals and make healthy food choices that include:

  • vegetables and fruit
  • whole grain products
  • milk and alternatives
  • meat and alternatives


HealthLink BC's registered dietitians offer nutrition information, education and counselling to BC residents. Visit their Dietitian Services webpage, or call 8-1-1 toll-free in BC to get connected to this free service.

  • Eat 5 to 10 vegetables and fruit per day
  • Eat less red meat (beef, pork, lamb and goat)… choose fish instead
  • Avoid processed meats (ham, bacon, pastrami and salami, sausages, frankfurters and ‘hot dogs’)
  • If you drink alcohol of any type, limit your intake to no more than 2 drinks per day for men, and 1 drink per day for women. Not drinking alcohol is better for cancer prevention
  • Limit salt in your food… processed foods and foods preserved with salt have high quantities of added salt
  • Limit sugary drinks and foods with added sugar
  • Choose whole grains more often than refined (white) grains
  • Avoid or limit fast foods

What's for Lunch?

Are you a parent with school-age children? Did you know that on an average day, a child may consume up to one third of his or her calories at school? That's why it's so important for kids to take nutritious, well-balanced lunches and snacks with them every day. After all, a balanced approach to good nutrition and physical activity leads to better long-term health and reduces the risk of many diseases, including the risk of many cancers.

The Prevention Programs created a Healthy Lunches Guide to help you create kid-friendly lunches and snacks that are healthy and easy to prepare. Click on this link for a pdf version of What’s For Lunch?

It's important to know the nutrition facts of foods that you buy. For guidance on reading food labels, please visit the Dietitians of Canada webpage, "Plan Shop Cook".

SOURCE: Nutrition ( )
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