Canada's Food Guide 2019
Say goodbye to the 4 food groups and hello to the 3 food groupings with some healthy eating recommendations to go with them. This new, more modern representation of the Canada’s Food Guide is intended to be inclusive to all Canadians. It is an interactive web based, mobile friendly guide. Check it out here and be sure to click on all the images and titles to see what other interesting tips you can find. www.healthcanada.gc.ca/foodguide
Why Have a Food Guide?
The Food Guide is intended to help Canadians make better food choices to reduce their risk for disease. The Guide is meant to simplify the complexity of scientific research, to remove confusion of conflicting messages and to be the source of credible evidence-based information without industry influence.
The Food Guide:
Canada’s Food Guide recommends making it a habit of eating a variety of healthy foods every day. The snapshot image shows you at a glance to eat plenty of vegetables and fruit by covering half the plate.
The guide also recommends eating protein foods representing ¼ of the plate. There is an additional recommendation to eat protein foods that come from plants more often and to choose foods with healthy fats instead of saturated fats. Included in this section are nuts, seeds, beans, eggs, poultry, lean meat, fish, low fat milk and yogurt.
The final quarter of the plate represents a selection of whole grain foods indicating that choosing whole grains as opposed to refined grains supports health.
For delicious recipes click here: https://www.canada.ca/en/health-canada/services/canada-food-guide/tips-healthy-eating/meal-planning-cooking-healthy-choices/recipes.html
Water is the recommended beverage of choice and should be consumed mostly. It is recommended that sugary drinks be replaced with water as they are a source of calories without nutrients and are associated with an increased risk for obesity. Other beverages to choose include unsweetened low-fat dairy, plant-based beverages, coffee or tea.
If water is not your favorite thing try adding flavour. Health Canada has great tips on making infused water. https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/#section-3
The food guide also clearly recommends limiting highly processed foods as they undermine health. If you choose these foods, eat them less often and in small amounts. Foods and beverages with added sugars have been associated with an increased risk of weight gain, overweight and obesity, and type II diabetes. Sugary drinks like flavoured coffees, sugar sweetened beverages, syrups, desserts, candy and bakery products are some of the main source of total sugar in the Canadian diet.
Use food labels as they are a convenient source of information at your finger tips in the grocery store. Look for foods lower in saturated fats, sugar and salt.
Healthy Eating Recommendations:
Healthy eating is more than just the food you eat but also about where, when, why and how you eat.
Be mindful of your eating habits: take time to eat and notice when you are hungry or full
Cook more often: Plan what you eat and involve others in planning and preparing meals
Enjoy your food: Culture and food tradition can be apart of healthy eating
Eat meals with others.
Go to www.healthcanada.gc.ca/foodguide and check out all the user-friendly practical advice for yourself.