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 fibre, 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 Guide
