The 2019 update to Canada's Food Guide marked a significant departure from previous versions, which were often criticized for being overly prescriptive and influenced by industry. The new guide provides flexible, evidence-based recommendations focused on overall eating patterns and habits, rather than fixed serving sizes or specific numbers. At its core, the healthy eating pattern is visualized as a plate, divided into three key food groups, complemented by advice on eating behaviours and food choices.
Core Components of the Healthy Eating Plate
The iconic visual of the 2019 Food Guide is the healthy eating plate, designed to provide a simple, at-a-glance representation of optimal proportions for a meal. The guide recommends filling your plate with the following proportions throughout the day.
Plenty of Vegetables and Fruits
The most prominent section of the plate, and therefore the most recommended category, is vegetables and fruits, making up approximately half of your intake. Health Canada recommends including a variety of colours and types, which can be fresh, frozen, or canned options. This emphasis is linked to a lower risk of cardiovascular disease, certain cancers, and type 2 diabetes. Some excellent choices include leafy greens, broccoli, carrots, and sweet potatoes.
Whole Grain Foods
Representing about a quarter of the plate, whole grain foods are prioritized over refined grains for their higher fibre content. Whole grain options to incorporate include whole grain breads, brown rice, quinoa, whole oats, and barley. Dietary fibre from these sources is associated with lower risks of cardiovascular disease and certain cancers.
Protein Foods
Protein foods fill the final quarter of the plate, with a strong recommendation to choose plant-based proteins more often. The guide groups all protein sources together, moving away from the old meat and dairy categories.
- Plant-based proteins: Legumes (beans, lentils, peas), nuts, seeds, tofu, and fortified soy beverages are encouraged.
- Animal-based proteins: The guide also includes animal products like fish, eggs, poultry, and lean red meat, including wild game.
- Healthier fat choices: The guide also advises replacing foods with mostly saturated fat with those containing unsaturated fat, promoting heart health.
The Importance of Mindful Eating Habits
A groundbreaking aspect of the 2019 guide is its focus on how people eat, in addition to what they eat. This emphasis on mindful eating habits includes several key messages:
- Be mindful of your eating habits: Take time to eat and pay attention to your body's cues of hunger and fullness.
- Cook more often: Preparing meals and snacks at home helps you control the ingredients and reduce intake of unhealthy nutrients.
- Enjoy your food: Savour the flavour and texture of your food. Food traditions and culture are celebrated as part of healthy eating.
- Eat meals with others: Sharing meals with family and friends can make eating a more enjoyable and socially beneficial experience.
Limiting Highly Processed Foods and Choosing Water
Beyond the plate, the guide explicitly advises limiting highly processed foods that are high in sodium, sugars, and saturated fat. These foods, often linked to negative health outcomes, are not a core part of the healthy eating pattern. The guide encourages cooking at home to reduce reliance on these products.
Furthermore, water is highlighted as the drink of choice. Choosing water over sugary drinks is recommended to help manage sugar intake and stay hydrated without added calories.
Comparison: 2007 vs. 2019 Canada's Food Guide
This table outlines the major philosophical and practical shifts between the two versions of the guide.
| Feature | 2007 Canada's Food Guide | 2019 Canada's Food Guide |
|---|---|---|
| Core Philosophy | Four distinct food groups with specific serving numbers and sizes. | Holistic eating pattern emphasizing proportions, not rigid numbers. |
| Visual Representation | The Rainbow Model, with coloured arches representing four food groups. | The "Healthy Eating Plate" model, showing proportions of vegetables/fruits, whole grains, and protein. |
| Protein and Dairy | Separated meat and alternatives, and milk and alternatives categories. | Combines all protein sources, with an emphasis on plant-based options. |
| Focus on Behaviour | Minimal focus on eating habits. | Explicit emphasis on mindful eating, cooking, enjoying food, and eating with others. |
| Food Processing | Did not explicitly address or advise against highly processed foods. | Advises Canadians to limit highly processed foods that are high in sodium, sugar, and saturated fat. |
| Primary Beverage | Often depicted milk and juice alongside water. | Promotes water as the drink of choice, excluding juice from the "fruit" category. |
Conclusion
The 2019 Canada's Food Guide redefined what is a healthy eating pattern by shifting focus from outdated food groups and prescriptive amounts to a more modern, flexible approach. By prioritizing a balanced plate rich in vegetables, fruits, whole grains, and plant-based proteins, while simultaneously promoting mindful eating habits and limiting processed foods, the guide provides Canadians with a practical and sustainable framework for improving their health. This approach is adaptable to various cultural traditions and dietary preferences, making it a more inclusive and relevant tool for contemporary Canadian life. For more information, visit the official Canada's Food Guide website on Health Canada's website.
