Food variety is key to
good health

Follow Canada's Food Guide and make sure there are lots of different healthy foods in your diet. Be sure to include the four food groups regularly, and focus on more whole grains, fresh fruits and vegetables.


make the healthy choice
Everybody has cholesterol. It’s a natural substance. HDL cholesterol is sometimes called “good” cholesterol, and LDL cholesterol is sometimes called “bad” cholesterol.
Cholesterol tips:
  • Pay attention to the fats you consume; take our Fats Quiz to test your knowledge.
  • Say "no" to trans fats! Avoid saturated fats as well.
  • Monounsaturated fats are better for you than saturated and trans fats. Polyunsaturated fats, like Omega-3 fats, are best of all.

Where to start

Following Canada’s
Food Guide is a
great place to start.
While some people think all fat is bad, fat is actually an important part of a healthy diet. It provides essential fatty acids and energy, and helps you absorb Vitamins A, D and E.

Fats and oils are made mostly of fatty acids. There are four main types of fatty acids.

In general terms, polyunsaturated and monounsaturated fatty acids are the healthier fats, and they should be included in your diet. Saturated and trans fatty acids are the unhealthy fats.
Test your knowledge by identifying which of the following fats or fat-rich foods are healthy (in moderation) or unhealthy:
healthy unhealthy
healthy unhealthy
Coconut oil
healthy unhealthy
healthy unhealthy
Hard margarine
healthy unhealthy
healthy unhealthy
healthy unhealthy
Soybean oil
healthy unhealthy
healthy unhealthy
Sunflower seeds
healthy unhealthy
Hydrogenated oil
healthy unhealthy
healthy unhealthy
healthy unhealthy
healthy unhealthy
healthy unhealthy
How can I eat the right kinds of fat?
  • Download

    Get your own copy of Canada's Food Guide to Healthy Eating. Follow its recommendations for lower-fat dairy products, leaner meats, and foods prepared with little or no fat.

How can I be more fat-aware?
  • Reduce

    Avoid fried foods, and don’t re-use frying oil more than once.

  • Be label-aware

    Read the labels on pre-packaged foods: it is now mandatory for foods to list trans fat on their nutrition label.

  • Go soft

    Choose soft margarine labelled as trans fat free or made with non-hydrogenated fat.

  • Snack wisely

    Help children eat healthy by encouraging snack choices like fruit and vegetables, milk, yogurt and whole-grain cereal.

For more info on this week’s recipe, click here.