The release of the new Canada Food Guide in 2019 marked a significant departure from its predecessor, shifting its focus from quantitative serving sizes to qualitative eating patterns. Its best description is a flexible, holistic, and evidence-based approach that addresses not only what Canadians eat but also how they eat. The guide introduced a simple, plate-based visual model, replacing the complex rainbow of food groups.
The Plate Model: A Visual Blueprint for Healthy Meals
The most striking change in the 2019 guide is the plate model, which serves as a visual guide for building a healthy meal. Instead of calculating servings, Canadians are encouraged to fill their plate with the following proportions:
- Half of the plate with vegetables and fruits: This category is the largest, emphasizing a high intake of nutrient-rich produce. Both fresh and frozen options are encouraged.
- A quarter of the plate with whole grain foods: This promotes complex carbohydrates from sources like whole wheat pasta, oats, brown rice, and quinoa over refined grains.
- A quarter of the plate with protein foods: This category combines the previous 'Meat and Alternatives' and 'Milk and Alternatives' groups, with a strong recommendation to choose plant-based proteins more often.
Encouraging Plant-Based Proteins and Water
A key recommendation of the new guide is to consume plant-based protein foods more often. This shift is based on evidence showing that a higher intake of plant-based foods can have positive health effects, including a lower risk of cardiovascular disease, colon cancer, and type 2 diabetes. Examples of plant-based protein sources include legumes, tofu, nuts, and seeds.
The guide also explicitly recommends making water the drink of choice, emphasizing hydration and discouraging the consumption of sugary drinks like sodas and 100-per-cent fruit juice. The old guide's recommendation for fruit juice was reversed, as it is now viewed as a sugary drink.
Limiting Highly Processed Foods
For the first time, the guide explicitly provides warnings about what not to eat, specifically highly processed foods. These are foods that are high in sodium, free sugars, and saturated fat and are often linked with negative health outcomes. The guide advises Canadians to limit highly processed items, use food labels, and be aware of food marketing.
A Broader Focus on Healthy Eating Behaviours
Beyond the plate, the 2019 Canada Food Guide introduced recommendations that address the behavioural aspects of eating. This holistic approach encourages Canadians to be mindful of eating habits, cook more often, enjoy their food, and eat meals with others.
A Comparison of the 2007 and 2019 Canada Food Guides
| Feature | 2007 Canada Food Guide | 2019 Canada Food Guide |
|---|---|---|
| Visual Representation | Rainbow graphic with four food groups | Plate model for proportions of food categories |
| Serving Guidance | Specific serving sizes recommended daily | No serving sizes; emphasis on meal proportions |
| Dairy Emphasis | Separate food group ('Milk and Alternatives') | Integrated into 'Protein Foods'; plant-based proteins are encouraged more often |
| Beverage Recommendation | Milk and juice featured | Water is the drink of choice; sugary drinks and juice discouraged |
| Processed Food Advice | Less explicit guidance | Explicitly recommends limiting highly processed foods |
| Eating Behaviours | Focused on food groups | Includes broader advice on mindful eating, cooking, and eating with others |
A Flexible and Holistic Conclusion
The best description of the 2019 Canada Food Guide is that it is a flexible, evidence-based, and modern resource that goes beyond simple dietary recommendations. By moving away from restrictive serving sizes and focusing on a simple plate-based visual, Health Canada made healthy eating more accessible and actionable for the general population. The new guide provides a framework for lifelong healthy eating by integrating advice on food proportions with healthy eating behaviours, all supported by a strong scientific foundation.
For more detailed information, consult the official Health Canada food guide website: https://food-guide.canada.ca/en/.
Practical Lists for Adopting the 2019 Guide
Healthy Food Choices
- Vegetables and Fruits: Leafy greens, orange and dark green vegetables, sweet potatoes, berries, and apples.
- Whole Grains: Oats, whole wheat pasta, wild rice, whole grain breads.
- Protein Foods: Lentils, beans, tofu, nuts, seeds, fish, poultry, eggs, and lower-fat dairy.
Healthy Habits
- Plan Your Meals: Thinking ahead helps reduce the reliance on processed convenience foods.
- Read Labels: Use nutritional information to compare products and choose healthier options.
- Explore New Recipes: Cooking at home allows for greater control over ingredients.
- Listen to Your Body: Paying attention to hunger and fullness cues can help with portion control.
By adopting these principles, Canadians can foster a healthier and more sustainable relationship with food, moving towards a balanced and mindful approach to eating. The guide's effectiveness lies in its simplicity and focus on overall patterns rather than rigid rules.
