Canada’s newest Food Guide aims to provide clear and practical advice on healthy eating. Let’s dive into the key messages and changes in this updated guide.

The Plate Model: A Visual Guide to Balanced Meals

The plate image in the Food Guide offers a simple visual representation of a balanced meal. It emphasizes the importance of plant-based foods, recommending that vegetables and fruits should make up about half of your plate. The remaining half is divided between protein foods (like beans, lentils, tofu, or lean meats) and whole grains. This model encourages a diet rich in fibre, vitamins, and minerals, while limiting processed foods and unhealthy fats.

Half the Plate Fruits and Vegetables

Eating fruits and vegetables can help protect you against chronic diseases, such as diabetes, heart attacks, strokes and cancer. The Canadian Cancer Society states that eating many fruits and vegetables may help protect against 14 different cancers!

Variety is Best!

We are all creatures of habit and it’s easy to fall into a rut with our daily foods.

However, it is important to have a variety of fruits and vegetables in your diet to ensure that you are getting all the important nutrients that you need.

Try to include 30-40 different plants, in your diet, per week. Look for a variety of different colours.

Photo credit: https://emmamccabephotography.ca/

Frozen Fruits and Vegetables Are Great

If the thought of spending hours cutting all those fruits and vegetables for your daily meals feels too overwhelming, you can look in the frozen section for pre-cut produce. Frozen options are often less expensive than fresh and you also don’t need to worry about eating them quickly before they get rotten. This also reduces food waste. 

While they may be more expensive than frozen, grocery stores also have prepackaged salads and cut up fresh vegetables if you prefer your produce fresh.

Prioritizing Healthy Fats

The Food Guide highlights the importance of choosing healthy fats over saturated fats. Healthy fats, such as those found in nuts, seeds, avocados, and plant-based oils, play a crucial role in maintaining good health. On the other hand, saturated fats, primarily found in fatty meats, full-fat dairy products, and processed foods, can contribute to heart disease and other health issues.

Embracing Plant-Based Protein

The guide encourages the inclusion of plant-based protein sources in your diet. These include beans, lentils, tofu, and nuts, which are often higher in fibre and lower in saturated fat than animal-based proteins. The emphasis on plant-based options reflects the growing body of evidence supporting their health benefits.

Why Avoid Highly Processed Foods?

Highly processed foods, often laden with unhealthy fats, added sugars, and excessive sodium, can contribute to weight gain, chronic diseases, and other health problems. The Food Guide encourages consumers to opt for whole, minimally processed foods to maintain a healthy diet.

Water Over Juice: A Hydration Habit

The Food Guide promotes water as the best beverage choice for hydration. Unlike sugary drinks like fruit juice, water is calorie-free and helps keep you hydrated without adding unnecessary sugar to your diet.

Building Healthy Eating Habits

Beyond the specific food recommendations, the Food Guide emphasizes the importance of developing healthy eating habits. These include:

• Mindful Eating: Paying attention to hunger and fullness cues, eating slowly, and savoring your meals.

• Cooking More Often: Preparing meals at home allows you to control ingredients and portion sizes.

• Enjoying Your Food: Choosing foods that you enjoy and that align with your cultural preferences and lifestyle.

• Eating with Others: Sharing meals with family and friends can enhance the dining experience and promote social connection.

References:

https://cancer.ca/en/cancer-information/reduce-your-risk/eat-well/eat-more-veggies-fruit-and-fibre

https://food-guide.canada.ca/en/

Smolin, L. A., Grosvenor, M. B., & Gurfinkel, D. (2020). Nutrition: Science and Applications. John Wiley & Sons.