What are the protein sources in Canada Food Guide?

December 19, 2025 •

3 min read

According to the Heart and Stroke Foundation, Canadians are encouraged to fill one-quarter of their plate with protein foods, with a preference for plant-based sources. The latest Canada's Food Guide shifts focus from specific food groups to healthier eating patterns, recommending a wide variety of both plant and animal-based protein sources.

Quick Summary

The guide emphasizes a variety of protein foods, prioritizing plant-based options like legumes, nuts, and tofu over animal sources. These protein foods should make up one-quarter of your plate at mealtimes.

Key Points

Plant-Based Emphasis: Canada's Food Guide encourages choosing plant-based protein sources more often to increase fiber and reduce saturated fat intake.
Diverse Sources: Protein foods include a wide variety of options, from plant-based foods like lentils, beans, tofu, and nuts to animal-based foods like lean meat, poultry, and fish.
Balanced Plate: Protein foods should make up one-quarter of a balanced meal, with the remaining space filled by vegetables, fruits, and whole grains.
Leaner Animal Choices: For animal protein, the guide recommends choosing leaner cuts of meat, skinless poultry, and lower-fat dairy products.
Healthy Fats: The guide suggests incorporating protein sources with healthy fats, such as fatty fish, nuts, and seeds.
Preparation Methods: Choosing healthier cooking methods like baking, grilling, or roasting, and limiting added saturated fats and sodium, is also recommended.

Emphasizing Plant-Based Protein

One of the most significant shifts in the latest Canada Food Guide is the emphasis on choosing protein foods that come from plants more often. Health Canada highlights that plant-based protein sources offer a good source of fiber and can be lower in saturated fat, which is beneficial for heart health.

Legumes, Nuts, and Seeds

The guide specifically promotes a wide range of plant-based protein options:

Legumes: This category includes beans (black beans, kidney beans), peas (chickpeas, split peas), and lentils (red, green). They are versatile, economical, and can be used in soups, stews, salads, and dips like hummus.
Soy Products: Tofu, tempeh, and fortified soy beverages are excellent sources of plant protein. Tofu can be added to stir-fries, while soy beverages can replace dairy milk in recipes.
Nuts and Seeds: Almonds, walnuts, cashews, sunflower seeds, and pumpkin seeds are recommended for snacks or to top salads and stir-fries. It is best to choose unsalted, dry-roasted versions to avoid excess sodium and added sugars.

Whole Grains

Certain whole grains also contribute to overall protein intake. Quinoa, for example, is a complete protein, while other whole grain foods like whole grain bread and wild rice add protein to meals.

Animal-Based Protein Sources

While plant-based proteins are encouraged, animal-based sources are still an important part of the Canadian diet according to the food guide. The recommendation is to choose leaner and lower-fat options and to consume lower-fat versions of dairy products.

Meat and Poultry

Lean Meats: Examples include lean cuts of beef, pork, and wild game. It is recommended to trim visible fat before cooking and to use healthier cooking methods like baking or grilling.
Poultry: Lean, skinless chicken and turkey are good options for meals.

Fish and Shellfish

The guide advises consuming fish and shellfish regularly, as they are a source of healthy fats like omega-3s, and to choose options with little to no added sodium. Examples include salmon, trout, and sardines.

Dairy and Eggs

Dairy: Lower-fat milk, yogurt, and cheeses lower in fat and sodium are included in the protein foods category. The guide suggests choosing unsweetened options to limit free sugars.
Eggs: Eggs are a versatile protein source and are included in the guide's recommendations.

Comparison of Plant-Based and Animal-Based Proteins


Feature	Plant-Based Protein	Animal-Based Protein
Fiber Content	Generally higher	No fiber
Saturated Fat	Generally lower	Can be higher, depending on the source
Cost	Often more economical (e.g., lentils, beans)	Can be more expensive (e.g., lean meat, some fish)
Nutrients	Good source of folate, iron (non-heme), and other minerals	Good source of Vitamin B12, iron (heme), and other minerals
Cooking Versatility	High (e.g., used in soups, salads, burgers, tofu scrambles)	High (e.g., grilling, roasting, baking, frying)
Environmental Impact	Generally lower greenhouse gas emissions	Generally higher greenhouse gas emissions

Making Healthy Protein Choices

The Canada Food Guide encourages a thoughtful approach to protein consumption. Instead of focusing on specific portions, it promotes balancing your plate. Fill half with vegetables and fruits, one-quarter with whole grains, and the remaining one-quarter with protein foods, choosing plant-based more often. Making this shift can provide more fiber and less saturated fat, contributing to a healthier diet. This balanced approach supports overall health and helps Canadians incorporate a variety of nutrients into their meals.

For more information on the guidelines, see the official Canada Food Guide resources.

Conclusion

Canada's Food Guide offers comprehensive and flexible recommendations for protein consumption, promoting a variety of both plant-based and animal-based sources. By prioritizing plant-based options like legumes, nuts, seeds, and soy products, Canadians can increase their fiber intake and reduce saturated fat. The guide also endorses leaner animal proteins, fish, and lower-fat dairy and eggs. Following these guidelines, such as balancing your plate and making mindful choices, supports overall health and provides the essential nutrients needed for a well-rounded diet. The guide's emphasis on variety and mindful eating habits is key to building a sustainable, healthy eating pattern.

Frequently Asked Questions

No, Canada's Food Guide does not eliminate animal protein. It recommends prioritizing plant-based protein more often but still includes lean meat, poultry, fish, shellfish, eggs, and lower-fat dairy products as important protein sources.

The guide recommends more plant-based protein because these foods often contain more fiber and less saturated fat than animal-based proteins. This is beneficial for heart health and can lower the risk of chronic diseases.

Examples of plant-based protein include beans, lentils, chickpeas, tofu, tempeh, nuts, seeds, nut butters, and fortified soy beverages.

You can add more plant protein by using legumes in chili and burritos, incorporating tofu or tempeh into stir-fries, topping salads with nuts and seeds, or making snacks like hummus.

Yes, lower-fat dairy products such as milk, yogurt, and cheese are still included in the protein foods category. The recommendation is to choose unsweetened and lower-fat options.

Lean cuts of meat generally refer to options with less visible fat, such as round or loin cuts. Removing the skin from poultry is also recommended to reduce fat intake.

The current Canada's Food Guide emphasizes proportions over specific portion sizes by visualizing a balanced plate: half vegetables and fruits, one-quarter whole grains, and one-quarter protein foods.