The contents of the 2019 national nutritious food basket
The food basket contains a variety of foods that are consistent with Canada’s new food guide, and are commonly consumed by Canadians. Learn more about what’s in the food basket.
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The foods and beverages in the food basket
Foods and beverages in the food basket have little to no added sodium and saturated fat, and little to no free sugars. For example, canned vegetables and legumes are of the “no salt added” or “low in sodium” variety, and canned fruits are in water instead of juice or syrup.
Vegetables and fruit
- Green beans, frozen
- Broccoli, frozen
- Peas, frozen
- Green pepper, fresh
- Romaine lettuce, fresh
- Spinach, frozen
- Winter squash, fresh
- Carrots, fresh
- Sweet potatoes, fresh
- Potatoes, fresh
- Corn, frozen
- Mixed vegetables, frozen
- Cabbage, fresh
- Iceberg lettuce, fresh
- Cucumber, fresh
- Celery, fresh
- Mushrooms, fresh
- Onions, fresh
- Tomatoes, canned
- Tomatoes, fresh
- Apples, fresh
- Bananas, fresh
- Grapes, fresh
- Oranges, fresh
- Pears, canned
- Strawberries, frozen
- Peaches, canned
- Cantaloupe melon, fresh
Protein foods
- Fortified soy beverage
- Tofu
- Hummus
- Chickpeas, canned
- Kidney beans, canned
- White beans, canned
- Black beans, canned
- Lentils, dry
- Sunflower seeds
- Peanuts, unsalted
- Peanut butter, natural
- Tuna, canned
- Pink salmon, canned
- White fish, frozen
- Eggs, fresh
- Chicken legs
- Ground turkey
- Pork chops
- Beef, inside round roast
- Mozzarella cheese, 16.5% M.F.
- Milk, 2% M.F.
- Plain yogurt, 1-2% M.F.
Whole grain foods
- Brown rice
- Quick rolled oats
- Whole grain wheat flour
- Whole wheat pasta
- Whole wheat pita, roti or chapatti
- Whole wheat dinner roll
- O-shaped oat cereal, plain
- Shredded wheat, plain
Unsaturated fats
- Vegetable oil
- Mayonnaise
- Margarine
Accessing a copy of the food basket
To request the national nutritious food basket reference guide and spreadsheet, please email nutrition@hc-sc.gc.ca.