Section 3: Food and Beverage Choice Tables

Examples:

• Fresh fruit and vegetables
• Frozen fruit and vegetables with no added sugar, salt or sauce
• Unsweetened fruit sauce or fruit blends
• Canned fruit in water
• Canned fruit in juice or light syrup, drained
• Canned vegetables, low in sodium or no added salt or sauce
• Canned vegetables, drained
• Potatoes, boiled, baked or mashed
• Canned tomatoes and tomato–based pasta/pizza sauces, low in sodium
• 100% vegetable juice, low in sodium
• Dried fruit
• Salsa

Examples:

• Fruit flavoured drinks such as fruit beverages, punches, cocktails
• Unpasteurized juice or cider
• Fruit leathers
• Canned fruit in heavy syrup
• Sweetened applesauce or fruit purées
• Packaged potato products (e.g., french fries, hash browns)
• Battered or deep fried vegetables or fruit
• Jellied desserts that contain fruit
• Fruit snacks (e.g., gummies, fruit rolls) including those made with juice
• Vegetable and fruit chips (e.g., potato, carrot, banana)
• Canned vegetable soup, canned tomatoes and tomato-based pasta/pizza sauces that are not low in sodium
• Cream based vegetable soups
• Raw sprouts (e.g., alfalfa sprouts, bean sprouts, clover, radish and mung beans)

Whole grain or whole wheat is first on ingredient list.

Examples:

• Whole grain or whole wheat breads, buns, bagels, rolls, English muffins, pitas, tortilla, flatbreads, roti, naan, bannock
• Whole grain or whole wheat pancakes or waffles
• Whole grain or whole wheat pizza crust or dough

Whole grain or whole wheat is not first on ingredient list and has added sugar.

Examples:

• Enriched wheat flour or multigrain bread, bagel, buns, English muffins, pancakes, waffles and tortillas
• Flavoured or sugar coated breads, naan and bagels (e.g., cinnamon, raisin, blueberry)
• White pizza crust or dough including frozen/purchased pizza

Whole grain, whole wheat or bran is first on ingredient list and sugar ≤ 8 g per 30 g serving.

Examples:

• Oatmeal (e.g., quick cooking or large flake)
• Instant oatmeal
• Some cold/dry cereals

Whole grain, whole wheat or bran is not first on ingredient list and sugar ˃ 8 g per 30 g serving.

Examples:

• Cereal with chocolate, candies, marshmallows or sugar-coated pieces
• Pre-packaged sweetened oatmeal

Whole grain, whole wheat or bran is first on ingredient list and sugar ≤ 8 g per 30 g serving.

Examples:

• Granola or cereal-type bars without chocolate, candy or marshmallows or dipped in chocolate or yogurt
• Muffins, scones, biscuits, and cookies

Whole grain, whole wheat or bran is not first on ingredient list and sugar ˃ 8 g per 30 g serving.

Examples:

• Chocolate or yogurt dipped granola or cereal-type bars or those containing marshmallows, candy or chocolate pieces
• Toaster pastries, pastries, croissants
• Muffins, scones, biscuits, and cookies with chocolate, caramel or candy
• Cakes, cupcakes, donuts, pies and squares

Whole grain or whole wheat is first on ingredient list.

Examples:

• Whole grain crackers, breadsticks
• Popcorn (air popped, unsalted, no butter)
• Brown rice cakes
• Tortilla chips, low in sodium or unsalted

Whole grain or whole wheat is not first on ingredient list and has added sugar and/or salt.

Examples:

• Non-air popped popcorn (e.g., microwaveable popcorn) and/or popcorn with added flavours
• Pretzels
• Tortilla chips not low in sodium
• Pita chips
• Chip-like snack foods (including seasoned mini-rice cakes, nachos)

Whole grain or whole wheat is first on ingredient list.

Examples:

• Whole grains (e.g.,quinoa, oats, bulgur, buckwheat, whole wheat couscous)
• Brown rice, wild rice
• Whole wheat or whole grain pasta
• Polenta

Whole grain or whole wheat is not first on ingredient list and has added sugar and/or salt.

Examples:

• White rice (converted, parboiled), rice noodles and enriched white pasta
• Instant or flavoured, pre-packaged grains, rice and pasta (e.g., garlic, herb, chicken, vegetable, macaroni and cheese)
• Instant noodle soup

Examples:

• Plain skim, 1%, 2% or 3.25% cow's milk
• Skim milk or partly skimmed milk powder
• Canned, evaporated milk, used in cooking and baking
• Buttermilk, used in cooking and baking
• Unsweetened, fortified soy beverage

Examples:

• Unfortified soy beverage
• Hot chocolate
• Milkshakes
• Plant-based beverages (e.g., coconut, rice, almond, potato milk/beverages) ^{footnote A[A]}
• Table cream , coffee cream, whipping cream, non-dairy whipped cream toppings
• Unpasteurized milk (e.g., raw milk)

Examples:

• Plain or flavoured yogurt, soy yogurt and kefir
• Flavoured yogurt tubes
• Drinkable yogurt

Examples:

• Yogurts with candy/chocolate toppings
• Frozen yogurt
• Yogurts made from unpasteurized milk

Examples:

• Hard and soft, non-processed cheese made from pasteurized milk (e.g., cheddar, mozzarella, parmesan, monterey jack, havarti, gouda, swiss, feta, ricotta, cottage cheese)
• Cheese strings, cheese curds

Examples:

• Processed cheese slices
• Cheese made from unpasteurized milk
• Soft cheeses made from unpasteurized milk (e.g., brie, camembert, and blue-veined cheese like roquefort and gorgonzola

Examples:

• 'Graded' eggs
• Plain liquid egg product
• Pre-boiled eggs

Examples:

• Seasoned or flavoured liquid egg product
• Unpasteurized eggs
• Raw or lightly cooked eggs and egg dishes that contain undercooked eggs such mousse, dressings, and sauces made on-site

Examples:

• Nut,^{footnote B[B]} legume, and seed butters, including peanut, almond, walnut, sesame, sunflower, pea and soy butters
• Whole nuts^{footnote B[B]} and seeds (plain, unsalted)

Examples:

• Nut,^{footnote B[B]} legume or seed butters that have added flavours (e.g., chocolate, chocolate hazelnut, honey, berry)
• Salted or coated nuts^{footnote B[B]} or seeds

Examples:

• Hummus or other bean dips
• Dried beans, lentils, peas
• Canned beans, lentils, chickpeas, drained and rinsed or low in sodium
• Tofu, tempeh, textured vegetable protein
• Veggie burgers and meatballs^{footnote C[C]}

Examples:

• Canned baked beans, in tomato sauce, with pork, molasses or maple syrup
• Store-bought breaded and fried meat alternatives
• Simulated meat strips, imitation bacon bits
• Meatless hot dogs, sausages, bacon
• Frozen and prepared tacos/burritos

Examples:

• Fresh, frozen, or canned fish low in mercury^{footnote D[D]} (e.g., cod, sole, haddock, salmon, tilapia, trout, canned light tuna, whitefish) with no breading, sauces, salt or seasonings unless added on-site

Examples:

• Store-bought breaded or battered fried fish
• Fresh, frozen or canned fish high in mercury^{footnote D[D]} (e.g., canned albacore tuna)
• Cold smoked fish
• Raw seafood or shellfish

Examples:

Plain,^{footnote E[E]} fresh, frozen or pre-cooked:

• Chicken, turkey, lamb, lean beef, pork
• Ground meat and poultry (e.g., beef, turkey, chicken, pork, lamb)
• Meatballs
• Hamburger patties
• Rotisserie-style chicken
• Traditional meats and wild game

Examples:

• Store-bought breaded or battered fried chicken or other meat
• Prepared/cured meats (e.g., wieners/hot dogs), sausages, pepperette meat sticks
• Prepared/cured meats with added sauces
• Deli meats (e.g., bologna, salami, macaroni and cheese loaf, summer sausage, deli roast beef, turkey and chicken)
• Ham
• Ribs
• Bacon, turkey and chicken bacon, bacon bits, imitation bacon bits
• Frozen and prepared meat pies
• Raw or undercooked meat or poultry