What Are the Key Messages of the New Canada Food Guide?

In 2019, Health Canada released the updated Canada's Food Guide, which significantly changed from previous editions. The new guide provides evidence-based healthy eating patterns for Canadians instead of focusing on specific serving sizes.

Quick Summary

The Canada Food Guide emphasizes plate proportions, with a focus on plant-based foods. It limits highly processed foods while encouraging mindful eating and cooking.

Key Points

• Plate Proportions: Utilize the plate model, filling half with vegetables and fruits, one-quarter with whole grains, and one-quarter with protein foods.

• Plant-Based Focus: Choose plant-based protein options more frequently, such as legumes, nuts, and seeds, for health and environmental advantages.

• Water as the Primary Drink: Make water your drink of choice and reduce intake of sugary drinks and juices.

• Minimize Processed Foods: Lower the consumption of highly processed foods and check food labels for high sodium, sugar, and saturated fat.

• Mindful Eating Practices: Focus on how and why you eat, by being mindful, cooking more often, and sharing meals with others.

• Prioritize Whole Grains: Choose whole grains such as whole wheat, quinoa, and oats to increase fiber intake.

The Shift from Old to New: A Philosophical Change

Unlike older versions that used a rainbow visual and focused on specific serving sizes, the new Canada Food Guide takes a holistic, less prescriptive approach to healthy eating. Guidance centers on a visual plate model, emphasizing proportions over quantities. This shift responded to feedback that the old system was too difficult for Canadians to follow. The new model translates scientific evidence into practical, everyday advice.

What Changed from the 2007 Guide?

Feature	2007 Canada's Food Guide	2019 Canada's Food Guide
Visual Aid	Iconic rainbow graphic with four main food groups.	A simple, divided plate visual.
Food Groups	Four: Milk & Alternatives, Meat & Alternatives, Grains, and Fruits & Vegetables.	Three: Protein Foods, Whole Grain Foods, and Vegetables & Fruits.
Portion Guidance	Specific daily serving numbers and serving sizes based on age and sex.	Emphasis on proportions: ½ plate vegetables and fruits, ¼ whole grains, ¼ protein.
Protein Emphasis	Meat and dairy had prominent, separate food groups.	Encourages choosing plant-based proteins more often, though animal proteins are still included.
Beverage Advice	Recommended milk and juice as part of daily intake.	Promotes water as the drink of choice and discourages sugary drinks and juices.
Eating Habits	Less focus on the broader context of eating behavior.	Includes recommendations on mindful eating, cooking more often, and eating with others.

The New Plate: Visual Proportions Over Portions

At the heart of the new guide is a simple visual: a plate divided into three sections. This offers a straightforward way to build healthy meals without counting servings. For most meals, the plate should be structured as follows:

Prioritizing Plant-Based Protein

One of the most significant shifts emphasizes choosing plant-based proteins more frequently. The guide combines meat, dairy, and plant-based options into a single 'Protein Foods' category but highlights the health and environmental advantages of plant-based choices. These include beans, lentils, nuts, seeds, and soy products, which offer more fiber and less saturated fat than many animal-based options. The guide explicitly de-emphasizes the previous prominence of meat and dairy products.

Whole Grains at the Forefront

Whole grains, which now fill a quarter of the plate, are celebrated for their nutritional value. The guide recommends consuming foods like quinoa, whole-grain bread and pasta, and brown rice. This is a move away from refined grains and toward options rich in fiber, vitamins, and minerals. This focus links to a reduced risk of chronic diseases like heart disease and type 2 diabetes.

Vegetables and Fruits: The New Majority

Making up the largest portion of the plate (half), vegetables and fruits are promoted as the cornerstone of a healthy diet. The guide emphasizes the importance of variety, encouraging Canadians to incorporate different colors, textures, and types of produce. Crucially, it clarifies that whole or cut vegetables and fruits are superior to juice, which is no longer counted as a serving due to its high sugar content and lack of fiber. Fresh, frozen, and canned options are all considered healthy choices.

Beyond the Plate: Emphasizing Healthy Eating Habits

The new food guide recognizes that healthy eating is about more than just food choices; it's about the entire relationship with food. This behavioral focus is a major departure from previous versions.

The Importance of Mindful Eating and Connection

The guide encourages Canadians to be mindful of their eating habits by paying attention to hunger cues and savoring their food. It also advocates for eating meals with others whenever possible, highlighting the social and cultural benefits of shared meals. Limiting distractions like screens during meals is a key tip for fostering this mindfulness and connection.

Water as the Drink of Choice

Explicitly stated in the new guide is the recommendation to make water the beverage of choice. Sugary drinks, including 100% fruit juice, are advised against due to their high sugar content and empty calories. This message underscores the importance of proper hydration for overall health.

Limiting Highly Processed Foods

The guide advises limiting foods high in sodium, sugar, or saturated fat, often highly processed. This includes items like fast food, sugary drinks, and certain baked goods. Canadians are encouraged to use food labels to make informed decisions and to cook more often to better control the ingredients in their meals.

Practical Tips for Adopting the New Guidelines

Here are some actionable strategies to incorporate the new guide's messages into daily life:

• Plate visualization: Use the plate model as a quick reference when preparing meals. Aim for half vegetables and fruits, a quarter whole grains, and a quarter protein.
• Embrace plant power: Start small by replacing half the meat in a meal with lentils or beans, or experiment with a meatless meal once a week.
• Boost hydration: Keep a reusable water bottle handy and try infusing water with fruits or herbs for flavor.
• Become label literate: Use the Nutrition Facts table to compare products and choose those with lower sodium, sugar, and saturated fat.
• Cook at home: Prioritize cooking simple, healthy meals more often, which gives control over ingredients and helps limit processed food intake.
• Enjoy and share: Take time to savor meals and share them with others, whether family, friends, or colleagues.

Conclusion: A Holistic Approach to Canadian Nutrition

The new Canada Food Guide represents a significant, evidence-based shift toward a more practical and holistic approach to eating. By moving away from rigid serving sizes and focusing on plate proportions, diverse food types, and healthy eating behaviors, Health Canada provides a flexible framework for Canadians. The key messages—prioritizing plants, making water the default drink, and limiting processed foods—are simple yet powerful steps toward improved health and wellbeing. By adopting these guidelines, Canadians are encouraged to not only eat better but also develop a healthier, more mindful relationship with food overall. The resources provided on the official Canada's Food Guide website can further assist Canadians in making these changes a sustainable part of their lifestyle.

Frequently Asked Questions

How should the Canada Food Guide's plate model be used?

To follow the plate model, aim to fill half the plate with vegetables and fruits, one-quarter with whole grain foods, and one-quarter with protein foods at most meals.

Does the new guide eliminate meat and dairy?

No, the new guide includes meat and dairy within a broader 'Protein Foods' category alongside plant-based options. It recommends choosing plant-based proteins more often.

Why is water recommended as the primary beverage?

Water is the recommended drink because it hydrates without extra calories, unlike sugary drinks and juices, which should be limited.

What is the guide's stance on processed foods?

The guide advises limiting highly processed foods, particularly those high in sodium, sugar, or saturated fat. Canadians are encouraged to use food labels and cook more often to reduce their intake of these foods.

What does 'mindful eating' entail?

Mindful eating involves paying attention to how you eat, including recognizing your body's hunger and fullness cues. The guide suggests eating without distractions like screens.

Are specific serving sizes still important?

No, the new guide has eliminated specific serving sizes and numbers. The emphasis is on the proportions of food on your plate and the quality of foods over quantity.

Are frozen and canned vegetables and fruits acceptable?

Yes, the guide confirms that fresh, frozen, and canned vegetables and fruits are all healthy options. For canned options, it recommends choosing those with little to no added sodium or sugar.