Whole fruit… rather than juice. They are richer in fiber, therefore more satiating. However, juices with added calcium or vitamins (beta-carotene, vitamin C, vitamin D, etc.) can be an attractive option.

Whole grains (= whole grains)… rather than refined flours. They contain more nutrients, more fiber, more flavor, are more satiating and have many health benefits! People with higher energy needs such as adolescents and active people can supplement their meals with wholegrain bread (= whole grain). 

Eggs, which have regained their status as a daily food. They have excellent nutritional value and very good value for money! In addition, we now know that eggs do not increase blood cholesterol levels in healthy people.

Legumes. A first-rate substitute for meat and poultry, from a nutritional, economic and even ecological point of view. It is easier than you think to include legumes in your diet.

Nuts and nuts (= shelled) like almonds, pecans, cashews, etc. Although their calorie content is a bit high, they contain many nutrients that are beneficial for health. Consuming a handful helps to ensure good health.

Fish and other seafood. They are excellent sources of protein, and true concentrates of vitamins and minerals! Oily fish also contain a good dose of valuable vitamin D.

Sources of vitamin D. This vitamin allows the assimilation and use of calcium by the body. The body produces vitamin D on its own from regular exposure to the sun, but we often do not get enough exposure, especially during the winter season. To fill any deficiencies in vitamin D, it is therefore necessary to turn to the main food sources: cow’s milk (always supplemented with vitamin D in Canada), yogurt (= yogurt) which contain probiotics, soy drinks. (soy) or enriched rice and orange juice, oily fish and egg yolk. Health Canada recommends vitamin D supplements for people 50 years of age and older.