Healthy body weight action plan

Create your personalized action plan

1. Your personalized Canada's Food Guide

Canada's Food Guide can be customized to show your personal serving recommendations and your favourite foods! You can print it in English, French, Arabic, Chinese (traditional or simplified), Farsi, Korean, Punjabi, Russian, Spanish, Tagalog, Tamil or Urdu.

Here's how to create your personal food guide:

  • Go to
  • Click on "Create My Food Guide"
  • Click on "Start building my food guide"
  • Enter your sex and age to see your daily serving recommendations for each food group
  • Next, select from a wide variety of foods in each group to create a customized food guide showing your favourite foods
  • Then, pick your favourite activities
  • When you're done, use the drop down menu to select any of the languages listed above.
  • To print or save your personalized food guide, click on "View PDF"

2. Keep track of what you eat

Keep track of what you're eating using the handy "My Food Guide Servings Tracker" available on Health Canada's website. Click on "My Food Guide Servings Tracker" on the left side of the page then select your sex and age group to get your personalized tracking sheet.

3. Get a move on!

There are lots of resources to help you add more physical activity in your daily routine. Before you start any new activities, complete the Physical Activity Readiness survey available at PAR-Q Physical Activity Readiness Questionnaire and talk to your doctor.

No matter what your age, there's a Physical Activity Guide just for you! Find your guide at Check outYour Nutrition Connection's physical activity section for more tips.