The 2019 revision of the Canada's Food Guide marked a significant shift from previous versions, which focused on a set number of servings from specific food groups. The updated guidance is more comprehensive, emphasizing not just what to eat, but how to approach food and make healthier, more mindful choices. At its core, the guide offers three main recommendations designed to help Canadians of all ages and backgrounds improve their overall health.
Recommendation 1: Eat a Variety of Healthy Foods Daily
This recommendation centers on building a balanced plate with diverse, healthy options. The guide introduces a plate model visual, emphasizing proportions over counting servings. Aim to fill half your plate with vegetables and fruits, a quarter with whole grain foods, and a quarter with protein foods. Plant-based proteins are encouraged more often. Additionally, water is highlighted as the drink of choice, with sugary drinks to be limited.
Recommendation 2: Be Mindful of Your Eating Habits
Recognizing that healthy eating involves more than just food, this recommendation focuses on the context of eating. Key practices include eating with others, cooking more often, being aware of food marketing, and paying attention to hunger and fullness cues.
Recommendation 3: Limit Highly Processed Foods
The third core recommendation advises limiting the consumption of highly processed foods, particularly those high in added sodium, sugars, or saturated fat. Examples of foods to limit include sugary drinks, fast food, processed meats, and salty snacks. The guide suggests consuming these less often and in smaller amounts, utilizing food labels to help identify them.
Comparing the Old and New Food Guides
| Feature | 2007 Food Guide | 2019 Food Guide |
|---|---|---|
| Primary Visual | A rainbow-shaped graphic showing specific food group proportions. | A balanced plate model, emphasizing proportions of food groups. |
| Food Groups | Four distinct food groups: Vegetables and Fruit, Grain Products, Milk and Alternatives, and Meat and Alternatives. | Three general categories on the plate: Vegetables and Fruits, Whole Grain Foods, and Protein Foods. |
| Portion Sizes | Provided specific serving sizes and a recommended number of servings per day based on age and gender. | Eliminates specific serving sizes in favor of the more intuitive and flexible plate proportion model. |
| Approach | Primarily focused on the quantity of food from each food group. | Focuses on healthy eating patterns, mindfulness, and the overall quality of food. |
| Key Message | Eat well and be active. | Follow the healthy plate model, be mindful, and limit processed foods. |
The new guide is more flexible and inclusive, acknowledging cultural and individual needs. More information is available on the Canada's Food Guide website.
The Three Recommendations in Action
Adopting the recommendations can be a gradual process. Start with small changes, like increasing vegetables and fruits or trying new whole grains and plant-based proteins. Incorporate mindful practices like cooking at home and eating without distractions. Consistent small changes align with the guide's principles for healthier, sustainable habits.
Conclusion
In essence, Canada's Food Guide provides three main recommendations: eat a variety of healthy foods using the plate model, be mindful of eating habits, and limit highly processed foods and drinks. This modern approach moves away from strict serving sizes, offering a flexible framework for Canadians to make informed choices and improve their overall nutritional health.
