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Clover Leaf Tuna, Salmon & Sardines 'Trace My Catch'!

Canada's Food Guide and Canned Seafood

Canada's Food Guide and Canned Seafood

"Make it a habit to eat a variety of healthy foods each day."


Canada's Food Guide 2019 recommends we eat a variety of healthy foods each day. The 'Eat Well Plate' consists of half a plate of vegetables and fruits, a quarter of protein foods and a quarter of whole grain foods. Fish & shellfish fall in the protein foods quarter. 

  • trout
  • shrimp
  • salmon
  • scallops
  • sardines
  • mackerel

The food guide explains how not all processed foods have added sodium, sugars or saturated fat, and that certain types of processing help preserve food and retain nutrients with techniques like canning. 

According to Canada’s Food Guide - Ideas for healthy snacks, canned tuna is one of the healthy option to keep with you at work or school. 

For work and school

Keep healthy options with you at work. Try:

  • apples
  • oatmeal
  • nut butter
  • canned fruit
  • canned tuna
  • plain popcorn
  • whole grain crackers
  • nuts, pumpkin or sunflower seeds

Make sure to keep snacks like lower fat yogurt or lower fat cheese in the fridge or in a cooler bag with an ice pack.

You can view Canada's Dietary Guidelines, for an indepth understanding to promote healthy eating and overall nutritional well-being. But first, check out Canada's Food Guide recipe -  Terrific Tuna and Tomato Salad using Flaked Light Tuna in Water, which can be swapped out for canned Pink Salmon or Sockeye Salmon instead.