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Tips for Eating a Balanced Diet

Here are some tips that make it easy to eat foods from each of the food groups.

Vegetables and Fruit

  • Start your meals with vegetable or tomato juice.
  • Make sure you have vegetables on your plate at lunch and dinner.
  • Keep a bowl of raw vegetables in the refrigerator. It’s very handy for a quick snack or to accompany a meal.
  • Make a habit of having a piece of fruit at least once a day as a snack.
  • Add berries to your yogurt, cereal, muffins, or ice cream.
  • Have vegetables and fruit from every season of the year.
  • Blend your favorite fruit (bananas, strawberries, blueberries, peaches, or kiwi) with milk or plain yogurt to make a nourishing, flavorful beverage.

Grain Products

  • Add brown rice or whole-wheat pasta to soup and casseroles.
  • Have a homemade muffin or granola bar as a snack.
  • Boost your cereal or yogurt with oat or wheat bran.
  • Have a slice of whole-grain bread or unsalted, whole-wheat crackers with your meal.

Milk and Alternatives

  • Put small cubes of cheese in your salad.
  • Add powdered skim milk to your soup, sauces, oatmeal, and mashed potatoes.
  • Opt for milk-based soups (cream of broccoli or other vegetables, etc.).
  • Try cheese with or on your toast.
  • Have a glass of milk with crackers as an evening snack.
  • Round out your meal with yogurt or a milk dessert (pudding, blanc-manger).
  • Make dips with plain yogurt.

Meat and Alternatives

  • Sprinkle chopped nuts on your salads or ice cream.
  • Add chicken or legumes (chickpeas, lentils, red kidney beans, etc.) to your vegetable soup.
  • Mixed nuts are easy to carry around and can be a good snack to take along on a long walk or for another physical activity.
  • Have a hard-boiled egg with meal that doesn’t include meat or an alternative.
  • Try legume spreads (hummus).
  • Make an omelet or scrambled eggs for a quick meal.

Gouvernement du Québec
© Gouvernement du Québec, 2019