- Canada produces some of the best weight-loss foods in the world, from Prairie lentils to wild blueberries.
- Protein and fibre are the two nutrients that keep you fullest on fewer calories.
- Pulses, oats, barley and frozen vegetables are among the cheapest healthy foods available.
- Canola oil was developed in Canada and is low in saturated fat.
You don’t need imported superfoods to eat well. Canada grows and catches foods that are filling, nutritious and affordable. This guide highlights homegrown foods that make weight loss easier and how to use them.
Pulses: lentils, peas, beans and chickpeas
Saskatchewan is one of the world’s largest producers of lentils and dry peas. Pulses are high in protein and fibre, cheap, and very filling. Add them to soups, chili, salads and pasta sauces.
Fish: salmon, Arctic char and trout
Wild Pacific salmon, Arctic char and trout provide protein and omega-3 fats. Canned salmon is an inexpensive option with soft, calcium-rich bones.
Wild blueberries
Grown in Nova Scotia, New Brunswick and Quebec, wild blueberries are packed with fibre and antioxidants. Frozen ones are available year-round.
Oats and barley
Prairie oats and barley contain beta-glucan, a soluble fibre that helps lower LDL cholesterol and keeps you full. Barley works well in soups and as a rice alternative.
Canola oil and hemp hearts
Canola was developed by Canadian plant scientists in the 1970s. It’s low in saturated fat and contains omega-3. Hemp hearts, grown largely on the Prairies, add protein and healthy fats to yogurt, oats and salads.
Dairy and eggs
Greek yogurt, skyr, cottage cheese, milk and eggs are high-protein staples. Canadian milk is fortified with vitamin D.
Root vegetables and potatoes
Potatoes (Prince Edward Island is famous for them), carrots, beets and cabbage are cheap, filling and store well through winter. Boiled or roasted potatoes are among the most filling foods per calorie.
Lean meats
Chicken, turkey, lean beef and bison are high-protein options. Bison is particularly lean.
Putting it together
| Meal | Example |
|---|---|
| Breakfast | Oatmeal with wild blueberries and hemp hearts |
| Lunch | Lentil and barley soup with a side of Greek yogurt |
| Dinner | Salmon, roasted potatoes and cabbage slaw with canola dressing |
See also our meal prep guide and food label guide.
Frequently asked questions
What Canadian foods help with weight loss?
Lentils and peas, salmon, wild blueberries, oats, barley, Greek yogurt, eggs and potatoes are filling and nutritious.
Are lentils good for weight loss?
Yes. They’re high in protein and fibre, cheap and very filling.
Is canola oil healthy?
It’s low in saturated fat and contains omega-3, and was developed in Canada.
Are potatoes bad for weight loss?
No. Boiled or roasted potatoes are among the most filling foods per calorie; toppings and frying add calories.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
