At The European Pantry we encourage people to eat intentionally.  That means:

• Knowing about what you are putting on your fork.  Those with food allergies make it a practice to look at ingredient lists but it is a good habit for everyone.
  
  
• Planning your meals.  Each week I purchase enough fruits and veggies for the week and make sure they end up in our meals and not in the compost. Having good ingredients in the house means home cooked meals can be quickly put on the table. As I raised my family I used the Canada Food Guide. Currently it is being overhauled to better reflect our lifestyles today. I am looking forward to seeing the new guide. There are other good resources that you can use to plan your meals. I came across a good blog: PositiveHealthWellness recently. Their article: What is Clean Eating provides some good guidelines for meal planning.