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data/canada_food_alcohol_health.txt

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+Alcoholic drinks add extra calories with few nutrients and can increase the risk of chronic
+diseases when consumed often. Some alcoholic beverages also contain added sugars or cream,
+which can increase sugar and saturated fat intake. Reducing alcohol consumption supports a
+healthier eating pattern.

data/canada_food_cultural_foods.txt

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+Cultural foods and food traditions can be an important part of healthy eating. Preparing
+and enjoying foods from your cultural background can increase satisfaction and make meals
+more meaningful. Sharing meals with family, friends, or community members helps strengthen
+connections and can support positive eating habits. Cultural food practices provide
+opportunities to enjoy familiar flavours, honour family traditions, and explore dishes from
+different cultures.

data/canada_food_dietary_shifts.txt

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+Dietary shifts are changes that people can make in their food choices to support healthier
+eating patterns. These shifts help improve nutritional intake, support growth and
+development in children and adolescents, and maintain overall health in adulthood. They can
+also reduce the risk of chronic diseases such as hypertension, certain cancers, type 2
+diabetes, and cardiovascular disease. Making dietary changes can help lower the intake of
+sodium, free sugars, and saturated fat while increasing the intake of essential vitamins,
+minerals, and dietary fibre.
+
+Healthy dietary shifts must consider the barriers that make it difficult for some people in
+Canada to access nutritious food. These barriers can affect populations differently, so
+understanding and addressing them is important. Although less healthy choices will happen
+occasionally, long-term eating patterns matter most.
+
+Dietary shifts include eating more of certain foods, replacing foods with healthier options
+within the same category, and limiting foods that add excess sodium, sugars, or saturated
+fat. These shifts can be made while respecting cultures and food traditions. Traditional
+foods among Indigenous Peoples, even when eaten in small amounts, can improve diet quality
+and are deeply connected to culture, identity, and community health.
+
+Most people in Canada would benefit from eating more vegetables and fruits, especially dark
+green vegetables such as kale, spinach, broccoli, bok choy, green peas, and Brussels
+sprouts, as well as orange vegetables such as carrots, pumpkin, sweet potatoes, peppers, and
+squash. These foods can be fresh, frozen, or canned. Dried fruit can also be part of a
+healthy eating pattern but is best consumed with meals because it can stick to teeth and
+increase the risk of cavities. Vegetables and fruits with little to no added sodium,
+saturated fat, or free sugars are preferred.
+
+Replacing foods within the same category can also improve dietary intake. Choosing whole
+grain foods, such as whole grain breads, crackers, brown rice, and wild rice, instead of
+refined grains like white bread or white rice can increase fibre intake. Selecting lower fat
+unsweetened yogurt, milk, fortified plant-based beverages, and cheeses lower in fat and
+sodium can replace higher fat or sweetened options. Lean red meat, skinless poultry, eggs,
+fish, shellfish, and wild game can replace choices higher in saturated fat. Replacing some
+animal-based protein foods with plant-based options—such as legumes, tofu, nuts, and seeds—
+can also support healthier eating.
+
+Limiting the consumption of highly processed foods helps reduce sodium, free sugars, and
+saturated fat. Examples of foods to limit include salty snacks, sugary drinks, bakery
+products, processed meats and poultry, sauces, dressings, gravies, syrups, preserves,
+desserts, and confectioneries. People living in Canada can also choose foods made with
+mostly unsaturated fats, such as fatty fish, nuts, seeds, vegetable oils, and soft
+margarines, and prepare foods with little added sodium, saturated fat, or free sugars.
+Using the food label can help people make informed choices when selecting nutritious foods.

data/canada_food_energy_needs.txt

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+Energy needs vary between individuals and are influenced by age, sex, body size, genetics,
+and activity level. Eating too little or too much over an extended period can negatively
+affect health. Healthy eating is most effective when paired with regular physical activity.
+Children and teenagers benefit from at least 60 minutes of moderate to vigorous activity
+each day, while adults should aim for at least 150 minutes each week.

data/canada_food_enjoying_meals.txt

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+Enjoying your food can be an important part of healthy eating. Taking time to taste the
+flavours, being open to trying new foods, and developing a positive attitude toward food
+can increase your enjoyment. Knowing that you are making healthy choices can also make
+meals more satisfying.
+
+Enjoyment of food can include socializing at mealtime, shopping for food, preparing and
+cooking meals, or even growing or harvesting your own food. Involving others in meal
+planning, preparation, and clean-up can make eating more enjoyable. Enjoying food can also
+reflect your taste preferences, cultural traditions, budget, and lifestyle. There is no
+single “right” way to enjoy food.
+
+Eating with others can offer many benefits. Sharing meals with family, friends, neighbours,
+or co-workers provides time to connect, share traditions, and try new healthy foods.
+Planning regular shared meals at home, in the community, or at work can help make eating
+together a habit. When eating with others, it can be helpful to slow down, put away
+distractions like screens, and focus on both the food and the experience of being together.
+
+For families, eating together can help children develop healthy eating routines, explore new
+foods, and build a positive relationship with food. For seniors, sharing meals can reduce
+feelings of isolation, increase enjoyment of food, and support adequate intake of important
+nutrients.

data/canada_food_environmental_impact.txt

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+Food choices can influence environmental impact. Choosing more plant-based foods, reducing
+food waste, and selecting minimally processed items can help lower the demand for resources
+such as water, soil, and energy. Planning meals, storing food properly, and using
+leftovers can also reduce household food waste and support a more sustainable food system.

data/canada_food_fad_diets.txt

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+Restrictive diets that eliminate entire food groups or promise quick results may lead to
+nutrient deficiencies and unhealthy eating patterns. These diets often lack balance,
+discourage long-term habits, and may increase the risk of health issues over time. A
+balanced eating pattern that includes a variety of foods is safer and more sustainable than
+following fad diets.

data/canada_food_food_environment.txt

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+Where people live can influence their access to nutritious foods. In some communities,
+especially remote, northern, or low-income areas, healthier foods may be more expensive or
+less available. Limited access can make healthy eating more challenging. Supporting local
+food programs, choosing affordable healthy options, and improving food skills can help make
+nutritious eating more achievable.

data/canada_food_food_labels.txt

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+Food labels provide information that can help you make informed choices about foods and
+drinks. They can help you compare products, understand what ingredients are in a food, and
+identify whether a product has a little or a lot of certain nutrients. This can support
+healthier decisions at the grocery store and at home.
+
+The nutrition facts table shows information about serving size, calories, certain nutrients,
+and the percent daily value (% DV). The % DV is a useful guide: 5% DV or less means a food
+has a little of a nutrient, and 15% DV or more means it has a lot. Ingredient lists show all
+ingredients in a food product in order of weight, from the largest amount to the smallest.
+
+Some products may also include nutrition claims or health claims, which must meet specific
+criteria. Food allergen labelling helps people avoid ingredients that may cause allergic
+reactions. Date labels such as “best-before,” “packaged on,” and “expiration” provide
+information about how long a product is likely to remain fresh or safe if stored properly.
+Using food labels can support healthier food choices and better planning.

data/canada_food_food_marketing.txt

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+Food marketing is advertising that promotes certain foods or drinks. It can appear in many
+forms, including product packaging, television and online commercials, sponsorships,
+celebrity endorsements, contests, social media posts, and product placement in shows,
+movies, or music videos. Many marketed foods and drinks can be high in sodium, sugars, or
+saturated fat.
+
+Marketing messages can influence food choices by creating trends, encouraging impulse
+purchases, linking certain products to desirable lifestyles, or building brand loyalty. New
+forms of marketing, such as sponsored social media posts and targeted online ads, can be
+hard to recognize. These ads may be tailored to personal data, such as age, purchase
+history, or browsing behaviour.
+
+Being aware of food marketing is an important skill. It can help you recognize when foods
+are being advertised to you and make choices based on nutrition information rather than
+marketing alone. Using food labels, sticking to a grocery list, and questioning why you are
+drawn to a particular product can support more informed decisions. Reducing exposure to ads,
+such as by limiting screen time or using ad-blocking tools, can also be helpful. Talking
+with others about food marketing and how it affects choices can increase awareness,
+especially for children and teens who may be more vulnerable to marketing messages.

data/canada_food_free_sugars.txt

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+Free sugars include those naturally present in honey, syrups, fruit juices, and juice
+concentrates. These sugars contribute calories without providing fibre and can increase the
+risk of dental decay when consumed often. Choosing whole or cut fruit more often than juice
+can help lower free sugar intake and support better oral health.

data/canada_food_frozen_canned_dried.txt

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+Nutritious foods do not need to be fresh. Frozen, canned, and dried foods can all be part of
+a healthy eating pattern when they have little or no added sugars, sodium, or saturated fat.
+These foods are convenient, affordable, and can help reduce food waste. Rinsing canned
+vegetables can lower sodium, and choosing canned fruit packed in water instead of syrup
+helps reduce added sugars.
+

data/canada_food_healthy_eating_recommendations.txt

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+Healthy eating is influenced not only by what you eat but also by where, when, why, and how
+you eat. Being mindful of eating habits includes taking time to eat and noticing feelings
+of hunger and fullness. Cooking more often and involving others in planning and preparing
+meals can support healthier choices. Enjoying food is also important, and culture and food
+traditions can be a meaningful part of healthy eating. Eating meals with others can help
+strengthen social connections and support positive eating habits.
+
+Making it a habit to eat a variety of healthy foods each day is recommended. This includes
+eating plenty of vegetables and fruits, whole grain foods, and protein foods, with plant-
+based protein foods chosen more often. Choosing foods with healthy fats instead of saturated
+fat supports heart health.
+
+People should limit highly processed foods, and when these foods are chosen, they should be
+eaten less often and in small amounts. Meals and snacks can be prepared using ingredients
+with little to no added sodium, sugars, or saturated fat. When eating out, selecting
+healthier menu options can support a balanced eating pattern.
+
+Water should be the main drink of choice, and sugary drinks can be replaced with water to
+reduce free sugar intake. Using food labels can help people make informed choices. Being
+aware that food marketing can influence decisions is also an important part of healthy
+eating.

data/canada_food_homemade_food.txt

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+Cooking and preparing food at home can support healthy eating habits. Cooking allows you to
+learn new skills, rely less on highly processed foods, and choose ingredients such as
+vegetables, fruits, whole grains, and a variety of protein foods. It also lets you control
+the amount of sauces, seasonings, and added fats, and can help save money compared to
+frequently eating out.
+
+There are many ways to make cooking part of your routine. Cooking once and eating twice can
+save time, such as preparing extra rice, chicken, or vegetables to use in different meals.
+Batch cooking larger amounts of soups, stews, casseroles, pasta dishes, or chili and
+freezing them in meal-sized portions can make weekday meals more convenient.
+
+Time-saving tools like mini-choppers, hand blenders, slow cookers, and pressure cookers can
+make meal preparation easier. Keeping healthy ingredients on hand, such as bagged leafy
+greens, pre-cut vegetables, canned fish, canned chickpeas and lentils, frozen vegetables,
+and soup broth, helps you prepare quick and nutritious meals and snacks. Healthy cooking
+methods include baking, grilling, roasting, steaming, stir-frying, and sautéing with small
+amounts of healthy fats. Choosing foods with little to no added sodium, sugars, or
+saturated fat supports a healthy eating pattern.

data/canada_food_indigenous_traditional_foods.txt

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+Traditional foods eaten by Indigenous Peoples, such as wild game, berries, fish, shellfish,
+corn, beans, and wild rice, are nutritious and contribute positively to overall health.
+These foods are deeply connected to cultural identity, land, and community. Harvesting,
+preparing, and sharing traditional foods helps support well-being and strengthens cultural
+relationships across generations.

data/canada_food_life_stage_considerations.txt

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+Different life stages have unique nutrient needs, and emphasizing specific foods can help
+meet these needs. Children, adolescents, adult females, and older adults have higher calcium
+requirements. To support these needs, calcium-rich foods can be offered at meals and snacks,
+including dark green vegetables and legumes daily, tofu or dairy products a few times a day,
+and fish or shellfish that provide calcium several times a week. Many foods that provide
+calcium also offer other important nutrients such as folate and iron.
+
+Adult males, as well as individuals who are breastfeeding, benefit from eating orange
+vegetables most days of the week to help meet vitamin A needs. Young children should be
+offered foods containing mostly unsaturated fats at most meals and snacks to support energy
+and fat needs. Safe preparation, serving, and storage practices are important to reduce the
+risk of choking.
+
+All adults and adolescents who could become pregnant, as well as those who are pregnant or
+breastfeeding, should take a daily multivitamin with folic acid. During pregnancy, the
+multivitamin should also contain iron. These supplements may also include vitamin D, which
+can help meet daily requirements.
+
+Nutritious food choices and frequency can be adapted based on food availability, budget,
+cultural traditions, and personal preferences. Food programs and policies can adjust foods
+offered and meal frequency according to operational needs and cultural practices. Portion
+sizes may be adjusted according to factors such as age, sex, body size, and activity level.
+
+Traditional foods play an important role for Indigenous Peoples and, even in small amounts,
+can improve diet quality. These foods are closely linked to culture, identity, and overall
+well-being.
+
+Practical ways to include nutrient-dense foods include adding dark green or orange
+vegetables to salads, soups, stews, sauces, stir-fries, or pasta dishes; including calcium-
+rich foods in smoothies, dips, stews, or salads; and offering foods high in unsaturated fats
+such as nut and seed spreads, hummus, avocado, and fatty fish. Water should be available
+throughout the day, and a variety of whole grain foods can be provided as snacks such as
+rolls, muffins, crackers, cereals, flatbreads, and rice cakes.

data/canada_food_life_stage_nutrition.txt

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+A variety of nutritious foods is important to help meet the nutrient needs of people two
+years of age and older. Certain foods are especially important to include regularly because
+they provide nutrients needed across different life stages. Eating dark green vegetables
+every day and orange vegetables several times a week helps support overall health. Adult
+males and individuals who are breastfeeding may benefit from eating orange vegetables most
+days of the week.
+
+Whole grains, whole grain foods, and whole wheat foods should be included daily to support
+fibre and nutrient intake. A variety of protein foods should also be consumed each day,
+including legumes or tofu, nuts or seeds, and foods that contain mostly unsaturated fats.
+For young children, offering protein foods and sources of healthy fats throughout the day
+supports healthy growth and development.
+
+Calcium-rich foods are important for children, adolescents, adult females, and older adults.
+Choosing a variety of foods high in calcium can help meet daily needs. A daily dietary
+source of vitamin D is also recommended. People between two and fifty years of age can meet
+their needs by incorporating foods with vitamin D or by taking a daily supplement. Adults
+aged fifty-one and older should take a daily supplement containing 400 IU (10 mcg) of
+vitamin D.
+
+Adults and adolescents who could become pregnant, as well as those who are pregnant or
+breastfeeding, should take a daily multivitamin with folic acid. During pregnancy, the
+multivitamin should also contain iron. Many multivitamins also include vitamin D, which can
+help meet daily requirements.
+
+Nutritious food choices can be adapted to suit individual circumstances, such as food
+availability, budget, cultural traditions, and personal preferences. To reduce excess intake
+of nutrients of concern, people should choose and prepare foods with little to no added
+sodium, saturated fat, and free sugars. Using food labels can help people living in Canada
+make informed choices when selecting foods.

data/canada_food_limiting_processed_foods.txt

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+Limiting highly processed foods and drinks can support a healthy eating pattern. Highly
+processed foods often contain excess sodium, sugars, or saturated fat and may contribute to
+an increased risk of chronic diseases. Examples include sugary drinks, candies, chips,
+sweetened baked goods, processed meats, fast foods, and some frozen entrées.
+
+Sodium is often added to foods for preservation and flavour, and a high intake can lead to
+high blood pressure and increase the risk of heart disease. Many highly processed foods are
+major sources of sodium in the diet. Foods and drinks high in added sugars have been linked
+to a higher risk of obesity and type 2 diabetes, while sugary drinks can increase the risk
+of dental cavities in children. Saturated fat, when consumed in excess, can raise the risk
+of heart disease, and processed meats high in sodium and saturated fat have been linked to a
+higher risk of colorectal cancer.
+
+To limit highly processed foods, you can choose them less often, eat them in smaller
+amounts, and replace them with healthier options. Examples include drinking water instead of
+sugary drinks, choosing leftover cooked chicken instead of deli meats, or using steel-cut
+oats rather than sweetened instant oatmeal. Preparing homemade versions of favourite foods,
+keeping healthy snacks like nuts, fruits, carrots, and hard-boiled eggs on hand, and
+planning meals and snacks around vegetables, fruits, whole grains, and protein foods can all
+help. Not all processed foods are unhealthy; methods such as freezing, drying, canning, and
+pasteurization can help make food safe and convenient while still fitting into a healthy
+eating pattern.

data/canada_food_mindful_eating.txt

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+Being mindful of your eating habits means paying attention to how, why, what, when, where,
+and how much you eat. Mindful eating can help you make healthier choices more often, become
+more aware of your eating routines, and reconnect with the experience of eating. It also
+encourages you to notice your feelings, thoughts, emotions, and behaviours around food.
+
+Creating a healthy eating environment can support mindful eating. Your eating environment
+may change depending on where you live, learn, work, and play, but in any setting you can
+try to focus your attention on eating and make it easier to choose healthy options. Using
+your senses to notice the aromas, textures, and flavours of food can help you become more
+aware of what you enjoy and what satisfies you.
+
+To reflect on your eating habits, think about a recent meal or snack. Ask yourself how you
+ate, whether you were rushed or distracted, if you were truly hungry, what foods and drinks
+you chose, when and where you ate, and how much you consumed. Being able to describe these
+details suggests you were more mindful of your eating habits.

data/canada_food_nutritious_foods_and_frequenc.txt

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+Nutritious foods can be combined in different ways to help meet nutrient needs across life
+stages while allowing flexibility for personal preferences, cultures, and food traditions.
+Many nutrients are easy to obtain by eating a variety of healthy foods each day, but some
+nutrients are more concentrated in particular foods and require intentional inclusion.
+
+One way to support nutrient needs is to offer vegetables and fruits multiple times a day,
+making them the largest part of most meals. Dark green vegetables should be included daily,
+and orange vegetables a few times a week. Fresh, frozen, or canned options can all be used.
+Dried fruit can also be eaten as part of a healthy pattern but is best consumed with meals
+because it can stick to teeth and increase the risk of cavities.
+
+Whole grains and whole grain foods can be offered at all meals and made available as snacks.
+Protein foods should be part of most meals and snacks, with nuts or seeds offered at least
+once a day and legumes or tofu at least once a day. Foods that contain mostly unsaturated
+fat should be included daily to support healthy eating patterns. Calcium-rich foods should
+be part of all meals and some snacks, and a daily dietary source of vitamin D is recommended
+for people between two and fifty years of age. Adults aged fifty-one and older should take a
+daily vitamin D supplement containing 400 IU (10 mcg). Water should be available throughout
+the day.
+
+Selecting and preparing foods with little to no added sodium, saturated fat, or free sugars
+is an important part of healthy eating. When dietary preferences or restrictions exclude
+certain foods, some nutrients may require special attention, and guidance from a registered
+dietitian may be helpful.

data/canada_food_protein.txt

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+Protein foods, including plant-based options, are an important part of a healthy eating
+pattern. Protein foods provide nutrients such as protein, vitamins, and minerals. Choosing
+plant-based protein foods more often can increase fibre intake and reduce saturated fat,
+which may benefit heart health.
+
+A variety of protein foods can be included in meals, such as eggs, lean meats and poultry,
+beans, peas, lentils, tofu, nuts, seeds, fish, shellfish, lower fat dairy products, and
+fortified soy beverages. Plant-based protein foods like beans, lentils, and nuts can be
+healthy choices and may offer more fibre than animal-based protein foods.
+
+Healthy ways to prepare protein foods include baking, grilling, roasting, steaming, or
+poaching. Limiting the use of butter, rich sauces, or added salt can help reduce saturated
+fat and sodium. When selecting protein-rich foods, choose options lower in sodium, sugars,
+and saturated fat.
+
+For quick snacks, protein foods such as nuts, seeds, hard-boiled eggs, yogurt with fruit,
+hummus with vegetables, or roasted chickpeas can be healthy choices. To include more
+plant-based protein foods, try dishes that use beans in burritos, tofu in stir-fries,
+chickpeas in salads or tacos, or lentils in soups and casseroles.
+
+Some simulated meat products may be highly processed and contain excess sodium or saturated
+fat. Reading food labels can help make healthier choices. Vitamin B12 is naturally found in
+animal-based foods, so individuals who eat only plant-based foods should include fortified
+foods such as fortified soy beverages.

data/canada_food_vegetables_fruits.txt

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+Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety
+of vegetables and fruits may help lower the risk of heart disease. They provide fibre,
+vitamins, and minerals that support overall health. Try to include plenty of vegetables and
+fruits in your meals and snacks, and aim to make half of your plate vegetables and fruits.
+
+Choosing a variety of colours, textures, and shapes can make healthy eating enjoyable. Dark
+green vegetables such as kale, bok choy, arugula, rapini, and watercress offer folate and
+calcium, while orange vegetables like carrots, sweet potatoes, pumpkin, and squash provide
+vitamin A. Whole fruits such as apples, berries, pears, peaches, and melons are nutritious
+choices.
+
+Fresh, frozen, or canned vegetables and fruits can all be healthy options. Frozen and
+canned products without added sugars, sodium, or sauces can be convenient and nutritious.
+Rinsing canned vegetables can help reduce sodium. Choose whole fruits instead of fruit
+juice, as juice is high in free sugars.
+
+Healthy ways to prepare vegetables include baking, roasting, steaming, and stir-frying.
+Flavour can be enhanced with olive oil, lemon juice, herbs, spices, or flavoured vinegars.
+Vegetables and fruits also make easy snacks. Some quick ideas include sliced carrots,
+peppers with dip, broccoli, cucumbers, berries, bananas, and peaches. Adding leafy greens to
+smoothies or including fruit in yogurt or whole grain cereals can help increase intake.
+
+Simple ways to eat more vegetables include adding pumpkin purée to soups, preparing extra
+vegetables for later use, or using pre-bagged salad mixes. To eat more fruit, add fresh
+fruit to salads, use fruit in baking, or refrigerate cut fruit for easy access during meals
+and snacks.

data/canada_food_vitamin_mineral_supplementation.txt

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+Most people who eat a variety of nutritious foods do not require vitamin and mineral
+supplements. However, supplementation is recommended at certain life stages to help meet
+specific nutrient needs.
+
+A daily multivitamin with folic acid is recommended for all adults and adolescents who
+could become pregnant. The supplement should contain 400 mcg (0.4 mg) of folic acid. This
+helps reduce the risk of neural tube defects, which occur very early in pregnancy, often
+before a person knows they are pregnant. Individuals at higher risk of having a pregnancy
+affected by a neural tube defect may require more than 400 mcg of folic acid and should be
+assessed early to determine appropriate supplement needs.
+
+A daily dietary source of vitamin D is recommended for people between two and fifty years of
+age. Vitamin D can be obtained by eating foods such as eggs, soft margarine, fatty fish
+(salmon, arctic char, trout), unsweetened lower fat milk, and fortified plant-based
+beverages. If vitamin D–containing foods are not consumed every day, a daily supplement
+providing 400 IU (10 mcg) of vitamin D is appropriate.
+
+Adults aged fifty-one and older should take a daily supplement containing 400 IU (10 mcg) of
+vitamin D to support bone health, as the risk of bone loss increases with age. They can also
+continue to consume foods that contain vitamin D as part of a healthy eating pattern.
+
+Vitamin D can be produced in the skin when exposed to sunlight, but many factors reduce the
+amount the body can make. These include smog, season, time of day, cloud cover, sunscreen
+use, limited outdoor time, the amount of skin exposed, age, and natural skin pigmentation.
+Because these factors affect many people living in Canada, a daily dietary source of vitamin
+D, through food or supplements, is recommended.

data/canada_food_waste.txt

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+A large amount of food waste occurs in households due to overbuying, improper storage, or
+not using leftovers. Improving food planning and cooking skills can help reduce waste and
+save money. Keeping commonly used ingredients on hand, planning meals before shopping, and
+using leftovers creatively can support healthier and more sustainable eating habits.

data/canada_food_water.txt

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+Water is the best choice for staying hydrated. Many drink options can contain added sugars,
+sodium, saturated fat, or excess calories. Drinking water helps regulate body temperature,
+supports digestion, and hydrates without adding calories. Since the body loses water through
+sweating, breathing, and waste elimination, it is important to drink water regularly.
+
+Ways to make water your drink of choice include drinking it with meals, carrying a reusable
+bottle when on the go, keeping a pitcher of water in the fridge, or choosing carbonated
+water. Adding flavour with fruit, herbs, or spices—such as berries with mint, cucumber with
+raspberries, or apples with cinnamon—can make drinking water more enjoyable.
+
+Other healthy drink options include white milk, unsweetened lower fat dairy products, and
+unsweetened fortified plant-based beverages like soy or almond beverages. Unsweetened tea
+and coffee can also be consumed in moderation. Plant-based beverages should not replace milk
+for children under two years of age.
+
+Some drinks should be limited because they contain too much sodium, sugars, or saturated
+fat. These include sugary drinks, alcoholic beverages, high-fat hot chocolate, specialty
+coffees, and some vegetable juices. Caffeinated drinks such as coffee, tea, colas, and
+certain energy drinks should be consumed with caution, especially for children due to their
+lower body weight. Choosing drink options with little to no added sugars, sodium, or
+saturated fat supports a healthy eating pattern.

data/heartstroke_healthy_eating_basics.txt

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+Eating a healthy, balanced diet is one of the most important ways to protect heart and brain
+health. Many cases of premature heart disease and stroke can be prevented through healthy
+lifestyle habits, including good nutrition and regular physical activity. A healthy eating
+pattern can help improve blood cholesterol, lower blood pressure, support a healthy body
+weight, and keep blood sugar levels under control.
+
+A balanced diet focuses on vegetables and fruits, whole grain foods, and a variety of
+protein foods, especially plant-based options. Vegetables and fruits provide fibre,
+vitamins, minerals, and antioxidants, and help keep you full for longer. A simple way to
+build a healthy plate is to fill half the plate with vegetables and fruits at most meals and
+snacks.
+
+Whole grain foods, such as whole grain bread, oats, brown or wild rice, and other intact
+grains, contain fibre, protein, and B vitamins that support long-term health. Choosing whole
+grain options instead of refined grains like white bread or regular pasta can help improve
+diet quality. These foods can make up about a quarter of the plate.
+
+Protein foods include legumes, nuts, seeds, tofu, fortified soy beverages, fish, shellfish,
+eggs, poultry, lean red meat, and lower fat dairy products such as milk, yogurt, and kefir.
+Protein is important for maintaining muscles, bones, and other body tissues. It is
+beneficial to eat protein every day, choose plant-based sources more often, and include fish
+regularly during the week. Lower fat, unflavoured dairy choices can help limit intakes of
+saturated fat and added sugars.
+
+Highly processed and ultra-processed foods are products that have been changed a lot from
+their original form and typically contain many added ingredients, including sodium, sugars,
+and unhealthy fats. Examples include fast foods, chips, cookies, sugary cereals, deli meats,
+frozen pizzas, and many packaged snacks. These foods often have fewer helpful nutrients like
+fibre and more added salt and sugar, which can increase the risk of heart disease and
+stroke. Minimally processed foods, such as frozen vegetables, bagged salad, eggs, plain
+yogurt, or flour, are different because they keep most of their original nutrients and have
+few added ingredients.
+
+Water is the best drink choice for staying hydrated without adding extra calories or sugar.
+Sugary drinks such as soft drinks, energy drinks, sweetened coffees, flavoured waters, and
+fruit drinks provide a lot of sugar with little or no nutritional benefit. Even 100% fruit
+juice can contain more sugar and less fibre than whole fruit, so it is better to eat fruit
+instead of drinking juice. When safe drinking water is not available, unsweetened coffee or
+tea and lower fat, unsweetened milk or fortified plant-based beverages can be alternatives.
+
+Practical ways to support a heart-healthy eating pattern include preparing most meals at
+home using whole or minimally processed foods, planning meals and snacks in advance,
+choosing recipes rich in vegetables and fruits, and keeping healthy snacks on hand. Drinking
+water regularly, carrying a reusable water bottle when out, and eating regular meals with
+healthy snacks in between can help prevent overeating and support more consistent, balanced
+choices throughout the day.

data/who_food_global_nutrition_policies.txt

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+WHO supports countries in implementing strategies to improve diet and reduce noncommunicable
+diseases. Key initiatives include the Global Strategy on Diet, Physical Activity and Health,
+recommendations on the marketing of foods and beverages to children, and the Comprehensive
+Implementation Plan on Maternal, Infant and Young Child Nutrition.
+
+Global nutrition targets include reducing stunting, wasting, overweight in children, and
+improving breastfeeding practices. WHO has also developed global targets for preventing
+noncommunicable diseases, including reducing salt intake by 30% and halting the rise of
+diabetes and obesity.
+
+The Commission on Ending Childhood Obesity provides guidance for addressing childhood and
+adolescent obesity. WHO and the Food and Agriculture Organization host international
+conferences to promote healthy eating policies worldwide. WHO also works to eliminate
+industrially produced trans-fats from the food supply through the REPLACE action package.

data/who_food_healthy_diet_adults.txt

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+For adults, a healthy diet includes fruits, vegetables, legumes, nuts, and whole grains.
+People should aim for at least 400 grams, or five portions, of fruits and vegetables each
+day, not including starchy roots like potatoes or cassava.
+
+Free sugars should make up less than 10% of total daily energy intake, with a reduction to
+below 5% offering additional health benefits. Free sugars include sugars added to foods and
+drinks, as well as those naturally present in honey, syrups, fruit juices, and juice
+concentrates.
+
+Total fat intake should be less than 30% of daily energy intake. Unsaturated fats found in
+foods like fish, avocado, nuts, and oils such as olive or canola are healthier choices than
+saturated or trans-fats. Saturated fat intake should be below 10% of total energy, and
+trans-fat intake below 1%. Industrially produced trans-fats should be avoided.
+
+Salt intake should be kept below 5 grams per day, and salt used in foods should be iodized.

data/who_food_healthy_diet_children.txt

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+Optimal nutrition during the first two years of life supports healthy growth, cognitive
+development, and reduces the risk of overweight, obesity, and noncommunicable diseases later
+in life.
+
+Infants should be exclusively breastfed for the first six months of life. Breastfeeding
+should continue up to two years of age and beyond. Starting at six months, infants should
+receive safe, nutrient-dense complementary foods while continuing breastfeeding. Salt and
+sugars should not be added to complementary foods.

data/who_food_healthy_diet_key_facts.txt

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+A healthy diet helps protect against all forms of malnutrition and reduces the risk of
+noncommunicable diseases such as diabetes, heart disease, stroke, and cancer. Unhealthy
+eating patterns and physical inactivity are major global risk factors for poor health.
+
+Healthy eating habits begin early in life. Breastfeeding supports healthy growth, improves
+cognitive development, and may reduce the risk of overweight, obesity, and noncommunicable
+diseases later in life.
+
+Energy intake should be balanced with energy expenditure to maintain a healthy weight. Total
+fat intake should not exceed 30% of total energy intake. Saturated fat intake should be less
+than 10% of total energy, and trans-fat intake less than 1%, with a shift toward consuming
+unsaturated fats instead of saturated or trans-fats. Eliminating industrially produced
+trans-fats supports better heart health.
+
+Free sugars should make up less than 10% of total daily energy intake. Reducing free sugars
+to below 5% of daily energy intake can provide additional health benefits. Keeping salt
+intake below 5 grams per day, which is equal to less than 2 grams of sodium, helps prevent
+hypertension and reduces the risk of heart disease and stroke.
+
+Global health targets include reducing population salt intake by 30% and halting the rise of
+diabetes, obesity, and childhood overweight. These measures support long-term improvements
+in public health.

data/who_food_overview_healthy_diet.txt

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+A healthy diet throughout life helps prevent malnutrition in all its forms and reduces the
+risk of noncommunicable diseases such as diabetes, heart disease, stroke, and cancer.
+However, global eating patterns have shifted due to increased production of processed foods,
+urbanization, and changing lifestyles. Many people now consume more foods high in energy,
+fat, free sugars, and salt, while not eating enough fruits, vegetables, and whole grains.
+
+The basic principles of a healthy diet remain consistent across different ages, cultures, and
+food environments, although specific needs may vary based on age, gender, lifestyle, and
+activity level. A healthy diet includes a variety of fruits, vegetables, legumes, nuts, and
+whole grains, with limited intake of free sugars, sodium, and unhealthy fats.

data/who_food_practical_healthy_eating_tips.txt

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+Eating at least 400 grams of fruits and vegetables per day helps reduce the risk of chronic
+diseases and increases fibre intake. Intake can be increased by including vegetables in
+meals, choosing fruit or raw vegetables as snacks, selecting seasonal produce, and eating a
+variety of types.
+
+Reducing total fat intake to less than 30% of daily energy helps prevent unhealthy weight
+gain. Healthier eating patterns include reducing saturated fat to less than 10% of total
+energy and trans-fat intake to less than 1%, while replacing these fats with unsaturated
+fats such as those found in nuts, seeds, fish, and certain oils.
+
+Salt intake can be reduced by limiting high-sodium processed foods, avoiding added salt at
+the table, reducing the use of salty condiments, choosing low-sodium food options, and
+reading nutrition labels. Potassium intake can be increased by consuming fresh fruits and
+vegetables.
+
+Free sugars should be reduced to less than 10% of total energy intake. Reducing intake to
+below 5% offers additional benefits. High consumption of free sugars increases the risk of
+tooth decay, unhealthy weight gain, and can affect blood pressure and lipids. Sugars can be
+reduced by limiting sugary drinks, candies, sweet snacks, and replacing them with fresh
+fruit or raw vegetables.

data/who_food_promoting_healthy_diets.txt

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+Dietary habits are shaped by income, food prices, cultural traditions, food availability,
+individual preferences, and the environment. Promoting healthy diets requires action across
+multiple sectors, including government, communities, and the private sector.
+
+Governments can help create healthier food environments by developing policies that increase
+access to fruits and vegetables, reduce incentives to produce foods high in unhealthy fats,
+free sugars, and sodium, and encourage reformulation of processed foods. Ensuring healthy
+food options in schools, workplaces, and public institutions supports better eating
+patterns.
+
+Education is key to encouraging healthy choices. Nutrition education in schools, consumer
+awareness campaigns, clear front-of-package labelling, and nutrition counselling at primary
+care facilities help people make informed food decisions. Supporting food skills and
+cooking skills, especially for children, also contributes to healthier eating.
+
+Improving infant and young child feeding practices includes protecting breastfeeding,
+regulating the marketing of breast-milk substitutes, and supporting working mothers through
+policies that enable breastfeeding.