Creating healthy meals doesn’t have to be complicated. Canada’s Food Guide offers a simple visual tool—the Eat Well Plate—to help you build nutritious meals and snacks that support your health and energy throughout the day.
The 50/25/25 Rule
Use this easy formula to guide your meals:
- ½ your plate: Vegetables and fruits
(Think: broccoli, carrots, berries, spinach, tomatoes) - ¼ your plate: Whole grain foods
(Like: brown rice, quinoa, whole grain bread or pasta) - ¼ your plate: Protein foods
(Such as: beans, lentils, tofu, eggs, fish, lean meats, yogurt)
This balance helps you get the fiber, vitamins, and protein your body needs—without overthinking portions
Eating this way can:
- Improve digestion and energy levels
- Support heart and brain health
- Help manage weight and blood sugar
- Reduce the risk of chronic diseases like diabetes and heart disease
The Eat Well Plate isn’t just for dinner, it works for:
- Breakfast: Oatmeal with berries and a boiled egg
- Lunch: Salad with grilled chicken and whole grain crackers
- Snacks: Veggies with hummus and a handful of nuts
- On the go: Bento boxes, lunch kits, or even buffet-style meals
Whether you’re eating from a plate, bowl, lunchbox, or shared platter, the proportions still apply.
While Canada’s Food Guide uses the Eat Well Plate, the U.S. has a similar tool called MyPlate—both promote the same core idea: balance your meals with whole foods and make water your drink of choice.
Healthy eating starts with a balanced plate. Use the 50/25/25 rule as your go-to guide for meals that nourish your body and keep you feeling your best.
Resources:
Make healthy meals with Canada’s food guide plate – Canada’s Food GuideMyPlate.gov | U.S. Department of Agriculture
