What About Other Foods?
Follow Canada’s Food Guide by eating the recommended amount and type of food each day. People should also limit foods and beverages high in calories, fat, sugar or salt (sodium) such as: • cakes and pastries • chocolate and candies • cookies and granola bars • ice cream and frozen desserts • dough- nuts and muffins • french fries • potato chips, nachos and other salty snacks • alcohol • fruit flavoured drinks • soft drinks • sports and energy drinks • sweetened hot or cold drinks.
| Instead of... | Choose... |
|---|---|
| Soft drinks and other high sugar beverages | Water, milk, or unsweetened fortified soy beverage |
| High-fat and sugar snacks and desserts like muffins, scones, cookies, doughnuts, pie, cake, ice cream, chips, candy, and chocolate | A variety of fruits, yogurt, fruit cups (packed in fruit juice), granola bars, baked chips, whole grain pretzels, or unsalted nuts |
| Fast food meals like burgers, hotdogs, fries, pizza, or fried chicken | Healthier entrées like chicken burgers, vegetarian pizza and wraps on whole wheat bread/crusts. Sides like salads, fruit, or baked potatoes. Note: Avoid adding gravy, bacon, butter. |
For more tips, visit http://healthycanadians.gc.ca/eating-nutrition/index-eng.php
Top 5 Healthy Snacks For Young Athletes
- Plain yogurt with any whole fresh fruit.
- Whole wheat toast with peanut butter and banana.
- Raw veggies (like carrots) with cheese.
- Handful of unsalted trail mix with glass of milk or unsweetened fortified soy beverage.
- Dried fruit like apricots or figs with cottage cheese.