The Foundation: The Eat Well Plate
The 2019 version of Canada's Food Guide introduced a new visual model, moving away from prescriptive food groups and serving sizes to a balanced plate. This image simplifies healthy eating by focusing on proportions at each meal: half the plate for vegetables and fruits, a quarter for whole grains, and a quarter for protein foods.
Vegetables and Fruits
Filling half of your plate with a colourful variety of vegetables and fruits is a core recommendation. They should make up the largest proportion of your diet and can be fresh, frozen, or canned. The guide advises choosing options with little or no added sugar, salt, or saturated fat. This emphasis helps increase fibre intake and lower the risk of chronic diseases.
Whole Grain Foods
A quarter of the plate is dedicated to whole grain foods, which are a healthier choice than refined grains because they contain more fibre and nutrients. The guide encourages eating a variety of whole grains, such as:
- Oats and oatmeal
- Quinoa
- Whole grain bread and pasta
- Brown or wild rice
Protein Foods
This single new category replaces the previous 'Meat and Alternatives' and 'Milk and Alternatives' groups, reflecting a more holistic approach. The guide recommends choosing protein foods that come from plants more often, including legumes, nuts, and seeds. Healthy animal-based proteins like fish, eggs, poultry, lean meats, and lower-fat dairy products are still included. Increasing plant-based proteins can lead to higher fibre and lower saturated fat intake.
Beyond the Plate: Healthy Eating Habits
Canada's Food Guide goes beyond what to eat, offering guidance on how to eat to develop healthy eating patterns.
Be Mindful of Your Eating Habits
This involves paying attention to your body's signals of hunger and fullness. The guide encourages taking time to eat, savouring each bite, and eating without distraction. This practice fosters a healthier relationship with food and helps avoid overeating.
Cook More Often
Preparing meals and snacks at home is encouraged to gain more control over the ingredients used. This allows you to limit the amount of added sodium, sugars, and saturated fat, which are often high in pre-packaged and restaurant foods.
Eat Meals with Others
Sharing meals is highlighted as a way to connect with family and friends and celebrate different food cultures. This positive social aspect of eating contributes to overall well-being.
Key Beverage Recommendations
Make Water Your Drink of Choice
Water is recommended as the primary beverage for hydration. The guide advises replacing sugary drinks, like pop and juice, with water, citing health benefits without added calories. Other healthy beverage options include unsweetened coffee, tea, and lower-fat milk.
Limiting Processed Foods
Highly processed foods and drinks are a major source of added sugars, sodium, and saturated fat in the Canadian diet. The guide recommends limiting these foods and consuming them less often and in small amounts. It also advises using food labels to make informed choices and being aware of how food marketing can influence purchasing decisions.
Comparison: 2019 vs. 2007 Food Guides
| Feature | 2019 Food Guide | 2007 Food Guide |
|---|---|---|
| Visual Model | Balanced plate showing proportions | Rainbow or arc with four food groups |
| Food Groups | Three main groups: Vegetables and Fruits, Whole Grain Foods, Protein Foods | Four groups: Vegetables and Fruit, Grain Products, Milk and Alternatives, Meat and Alternatives |
| Guidance Style | Focuses on proportions of food on the plate; less prescriptive | Provides specific number of servings per day based on age and sex |
| Plant-Based Emphasis | Actively encourages choosing plant-based proteins more often | Less emphasis on plant-based proteins; meat and dairy prominent |
| Beverage Choice | Recommends water as the drink of choice | Recommended water but not as prominently featured |
| Focus on Eating Habits | Includes recommendations on mindful eating and cooking more often | Primarily focused on food quantities; less on eating behaviours |
Conclusion
The 2019 Canada's Food Guide represents a significant shift towards a practical, holistic, and evidence-based approach to healthy eating. By providing visual guidance through the Eat Well Plate and emphasizing healthy eating behaviours like mindful eating and cooking at home, the guide empowers Canadians to make better food choices. This updated approach prioritizes overall well-being and helps reduce the risk of chronic diseases, marking a progressive step in Canadian nutrition policy. The guide's flexibility accommodates diverse food preferences, cultures, and budgets, making healthy eating more accessible for everyone. For the most current resources, consult the official Canada's Food Guide.
