What Does Canada's Food Guide Say About Milk?

December 20, 2025 •

4 min read

Since its 2019 update, Canada's Food Guide no longer features a separate "Milk and Alternatives" food group. This major change moved milk and dairy products into the broader "Protein Foods" category, aligning with a more diverse, plant-forward eating pattern.

Quick Summary

The updated Canada's Food Guide integrates milk and dairy into the Protein Foods group, alongside other sources like legumes and nuts. It recommends choosing lower-fat dairy and promotes water as the primary beverage, while recognizing fortified soy beverages as a nutritionally comparable alternative.

Key Points

Food Guide Update (2019): The latest version of Canada's Food Guide removed the dedicated 'Milk and Alternatives' food group.
Protein Foods Category: Milk, cheese, and yogurt are now included in the broader 'Protein Foods' category alongside plant-based options like legumes, nuts, and tofu.
Lower-Fat Dairy: The guide recommends choosing lower-fat and unsweetened milk products to reduce saturated fat and sugar intake.
Fortified Soy Beverages: Unsweetened, fortified soy beverages are recognized as a nutritionally comparable plant-based alternative to milk.
Water as Primary Beverage: The guide encourages Canadians to make water their drink of choice, positioning milk as a healthy option for meals and snacks, not a daily requirement.
No Specific Servings: Unlike previous versions, the new guide does not provide specific serving numbers for milk or other food types, focusing instead on proportions on a plate.
Emphasizes Plant-Based: The overall messaging encourages a higher intake of plant-based proteins, reflecting an evidence-based push towards reduced saturated fat.

Milk's New Place in the Protein Foods Group

Before 2019, Canada's Food Guide had a dedicated "Milk and Alternatives" food group with specific daily serving recommendations. The current version, released in 2019, shifted away from this approach. It removed the specific serving sizes and merged dairy products into the larger "Protein Foods" category. This new category emphasizes eating a variety of proteins, with a strong suggestion to include more plant-based options. The visual representation of the guide—a plate divided into different food groups—prominently features a mix of protein sources, where milk and dairy are now one option among many, rather than a standalone necessity.

Why the Change in Perspective?

The overhaul of the Food Guide was based on a thorough review of the latest scientific evidence regarding nutrition and health. The revision process also took great care to reduce the influence of industry lobbying, which had historically shaped previous versions of the guide. The new approach emphasizes a move away from saturated fats, which are prevalent in many dairy products, and towards unsaturated fats found in sources like nuts, seeds, and vegetable oils.

Milk and Dairy in a Modern Context

The guide does not eliminate milk entirely but reframes its role. It positions milk, cheese, and yogurt as valuable sources of protein, calcium, and Vitamin D that can be part of a healthy eating pattern. However, it advises choosing lower-fat, unsweetened versions to limit intake of saturated fats and added sugars. The inclusion of dairy within the broader protein category reflects a move towards flexibility, acknowledging that people have diverse dietary needs and preferences, including those who are vegan or lactose intolerant.

Plant-Based Alternatives and Fortified Soy

For those who don't consume dairy, Canada's Food Guide explicitly recognizes fortified, unsweetened soy beverages as a nutritionally comparable alternative to milk. It's the only plant-based beverage listed in the protein foods group for its protein content. Other plant-based drinks, such as those made from almonds, rice, or coconut, are noted to vary significantly in their nutritional profiles and are not considered equivalent substitutes for protein or other key nutrients.

How to Choose Plant-Based Options

Check the label: Always read the Nutrition Facts table to ensure plant-based drinks are fortified with calcium and Vitamin D.
Consider protein: While fortified soy provides comparable protein, most other plant-based beverages contain very little. This means protein must be obtained from other sources like legumes, nuts, or seeds.
Watch for added sugars: Many non-dairy drinks contain added sugars for flavor. The guide recommends choosing unsweetened options.

Making Healthier Beverage Choices

While milk is still a healthy drink option, especially for children and youth for bone health, the Food Guide emphasizes water as the primary beverage of choice for all age groups. This recommendation is designed to help reduce the consumption of sugary drinks, including flavored milks, which contribute to excess sugar intake.

Comparison of Dairy vs. Plant-Based Recommendations


Feature	Current Canada's Food Guide (2019+)	Previous Canada's Food Guide (2007)
Food Group	Integrated into "Protein Foods" with meat, fish, legumes, etc..	Separate "Milk and Alternatives" food group with specific recommendations.
Recommended Intake	No specific daily servings; emphasis on portion sizes on the plate.	Recommended daily servings (e.g., 2-4 cups depending on age).
Preference	Encourages consumption of lower-fat, unsweetened dairy options.	Often promoted a higher daily intake without the same emphasis on lower fat options.
Alternatives	Fortified, unsweetened soy beverage is the only plant-based drink grouped with protein.	Also included fortified soy milk as an alternative.
Beverage Choice	Promotes water as the drink of choice, while acknowledging milk as a healthy option at meals and snacks.	Placed a stronger emphasis on milk as a daily drink necessity.

Conclusion

In summary, the most recent version of Canada's Food Guide marks a significant evolution in its approach to milk. It has moved away from a daily, prescriptive dairy recommendation, instead integrating milk and dairy products into a broader, more flexible Protein Foods category. This reflects a modern, evidence-based understanding of nutrition, prioritizing overall healthy eating patterns that emphasize plant-based options and mindful consumption. For those who choose to include milk, the guide suggests opting for lower-fat and unsweetened varieties, while recognizing fortified soy as a nutritionally complete alternative for those who don't consume dairy. This flexibility empowers Canadians to make choices that align with their personal needs and preferences while still obtaining essential nutrients for a healthy lifestyle.

Learn more about Canada's Healthy Eating Recommendations directly from the source by visiting the Government of Canada website.

Frequently Asked Questions

Yes, milk is still considered a nutritious beverage and part of a healthy diet, but it is no longer given its own food group. It is now included in the 'Protein Foods' category alongside other sources like legumes and nuts.

No, milk and dairy products were not removed. They were integrated into the broader Protein Foods group, and the guide still includes images of milk and dairy products on its website.

The guide recommends choosing lower-fat and unsweetened milk products to help reduce the intake of saturated fat and added sugars.

The guide promotes water as the drink of choice for hydration throughout the day, while acknowledging unsweetened lower-fat milk as a healthy option to have with meals or snacks.

The guide recognizes unsweetened fortified soy beverages as a nutritionally comparable alternative to cow's milk. Other plant-based drinks are not considered equivalent substitutes due to lower protein content.

The 2019 changes were based on updated scientific evidence and aimed to reduce the influence of food industry lobbying. The new approach promotes a more plant-forward, flexible eating pattern.

No, the 2019 Canada's Food Guide moved away from specific daily serving recommendations. Instead, it offers guidance on proportions on a plate, emphasizing variety and balanced meals.