Canada's Food Guide can help you decide what food to prepare for meals and snacks. It recommends including plenty of vegetables and fruit, eating good protein foods (including choosing plant-based proteins more often) and making water your drink of choice.
Each meal should include about:
Half of your plate filled with vegetables and fruits
¼ of your plate with a healthy protein (such as legumes, lean meats)
¼ of your plate with whole grain foods (such as whole grain pasta, quinoa, whole grain or brown rice)
Snacks can be a combination of at least two different food categories. Try some brown rice crackers and carrot sticks or apple slices and low-fat cheese.