Canada's Food Guide vs. USDA MyPlate: A Detailed Comparison
While both Canada's Food Guide and the USDA MyPlate aim to promote healthy eating through a simple plate-based visual, they have evolved from different perspectives and priorities, resulting in notable variations. Both guides are meant to help their respective populations visualize and follow dietary recommendations, but their specific advice on food groups, beverages, and eating behaviors sets them apart.
The Plate Models: An Overview
Both guides use a simple, segmented plate image to convey healthy proportions for a balanced meal. The Canadian version, updated in 2019, features a plate divided into three sections: half for fruits and vegetables, one-quarter for whole grains, and one-quarter for protein foods. The USDA MyPlate, introduced in 2011, is divided into four sections: fruits, vegetables, grains, and protein, with an accompanying side symbol for dairy.
Divergent Approaches to Dairy
One of the most significant and widely discussed differences is the treatment of dairy. Canada's Food Guide notably removed dairy as its own distinct food group. Instead, dairy products are now included within the broader 'Protein Foods' category alongside plant-based proteins, meat, and eggs. This move reduced industry influence and reflected an emphasis on plant-based protein sources. The USDA MyPlate, in contrast, prominently features a separate 'Dairy' cup, maintaining a specific focus on milk and milk products. The message from MyPlate is to choose low-fat or fat-free dairy options.
Protein Emphasis: Plant-Based vs. General
Another key distinction is the recommendation for protein sources. Canada's Food Guide explicitly encourages citizens to "choose protein foods that come from plants more often". This direct encouragement of plant-based eating reflects modern nutritional science regarding environmental sustainability and chronic disease prevention. The USDA MyPlate's "Protein Foods" section includes both animal and plant-based proteins but lacks the same explicit recommendation to prioritize plant-based options.
Beverage Recommendations
The choice of beverage is also a point of divergence. On Canada's Food Guide visual, a glass of water is depicted alongside the plate, and the guide's messaging states, "Make water your drink of choice". The guide also advises against sugary drinks and fruit juices. The USDA MyPlate graphic, however, shows a cup designated for dairy, promoting milk. While MyPlate's website provides guidance on beverages, the visual itself sends a different primary message than the Canadian version.
Mindful Eating and Overall Habits
Canada's guide goes beyond just food proportions to incorporate broader recommendations about healthy eating behaviors. These include advice on being mindful of eating habits, cooking more often, eating with others, and being aware of food marketing. This holistic approach emphasizes a healthy relationship with food rather than just what to eat. The USDA MyPlate offers resources on its website to support broader eating habits, but these principles are less central to its main visual and messaging.
Specifics vs. Simplicity
While the previous Canadian Food Guide included specific serving sizes, the 2019 revision eliminated them, opting for a simpler, portion-based visual. This change was made to promote flexibility and avoid confusing or rigid rules. The USDA MyPlate, on the other hand, is still supported by detailed dietary guidelines and serving size information provided on its website.
Comparison Table
| Feature | Canada's Food Guide (2019) | USDA MyPlate (2011) |
|---|---|---|
| Visual Model | Plate with three sections (Veggies/Fruit, Whole Grains, Protein) and a water glass. | Plate with four sections (Fruits, Veggies, Grains, Protein) and a separate dairy cup. |
| Dairy | No separate group; dairy is part of the 'Protein Foods' category. | Separate food group with a dedicated cup icon. |
| Protein | Emphasizes plant-based proteins more often. | Includes a general 'Protein Foods' category. |
| Beverage | Recommends water as the primary beverage. | Focuses on low-fat or fat-free dairy milk/yogurt. |
| Serving Guidance | Moved away from specific serving numbers, focusing on plate proportions. | Provides detailed serving size guidance on supporting resources. |
| Overall Message | Promotes mindful eating habits and cooking more often. | Focuses primarily on food groups and proportions. |
Who Are the Guides For?
Canada's Food Guide is designed for all Canadians aged two years and older and includes versions and resources for Indigenous communities. The USDA MyPlate is aimed at improving the nutrition and well-being of all Americans. Both provide guidance for different life stages and needs.
Conclusion
The fundamental goal of promoting healthy eating is shared by both Canada's Food Guide and the USDA MyPlate, but their execution and messaging differ in significant ways. Canada's guide is more progressive in its deemphasis on dairy and its explicit promotion of plant-based proteins and water. It also incorporates broader, mindful eating principles, moving beyond just food proportions. The USDA MyPlate, while also a valuable tool for visualizing balanced meals, maintains a more traditional food group structure with a prominent dairy category and a greater reliance on detailed serving sizes. Ultimately, the best dietary approach depends on an individual's specific needs, preferences, and location, but understanding the differences provides a clearer view of each country's public health priorities.
Visit the official Canada's Food Guide website to explore its resources
Frequently Asked Questions
Q: Which food guide is better, Canada's or the USDA MyPlate? A: Neither guide is universally 'better,' as each is tailored to the public health goals and dietary patterns of its respective country. Canada's guide is praised for its modern, science-based approach with a greater emphasis on plant-based foods, while MyPlate is valued for its straightforward visualization and detailed supporting resources.
Q: Why did Canada's Food Guide remove dairy as a separate food group? A: The 2019 revision of Canada's Food Guide was based on a thorough review of scientific evidence and public health priorities, which led to a reduced emphasis on dairy products and an increased promotion of plant-based proteins. Concerns about industry influence were also addressed during this process.
Q: Does the USDA MyPlate recommend a plant-based diet? A: MyPlate's Protein Foods section includes plant-based options like beans and nuts, but the guide does not explicitly recommend choosing plant-based proteins more often, unlike the Canadian guide.
Q: What are the main beverage differences between the two guides? A: Canada's guide explicitly promotes water as the drink of choice, while the USDA MyPlate features a dairy cup, promoting milk.
Q: Do both guides still use serving sizes? A: The latest Canada's Food Guide eliminated specific serving sizes, focusing instead on meal proportions. The USDA MyPlate retains and provides specific serving size recommendations on its associated website and resources.
Q: Is Canada's Food Guide more focused on overall eating habits? A: Yes, Canada's guide includes broader recommendations about mindful eating, cooking at home, and eating with others, which emphasizes the social and behavioral aspects of healthy eating.
Q: What about fats and oils in the two food guides? A: Neither the Canadian Food Guide nor the USDA MyPlate plate visuals explicitly include a section for fats. However, both provide guidance on choosing healthy fats and limiting saturated and trans fats within their supporting online materials.
Key Takeaways
- Plate Structure: Canada's Food Guide (2019) features a simpler three-section plate, while the USDA MyPlate (2011) uses a four-section plate with a side dairy cup.
- Dairy Focus: The Canadian guide removes dairy as a separate food group, integrating it into protein foods, while MyPlate maintains a distinct dairy category.
- Protein Emphasis: Canada's guide explicitly encourages more frequent consumption of plant-based proteins, a distinction not emphasized in the primary MyPlate message.
- Beverage Choice: Canada's guide promotes water as the drink of choice, contrasting with MyPlate's prominent placement of dairy milk.
- Serving Guidance: Canada's model simplifies guidance by focusing on proportions, whereas MyPlate's resources provide detailed, specific serving size information.
- Mindful Eating: Canada’s recommendations extend beyond food groups to include broader advice on eating habits, such as cooking and mindful eating.
Citations
[ { "title": "What we can learn from Canada's new food guidelines", "url": "https://www.multicare.org/vitals/what-we-can-learn-from-canada-new-food-guidelines/" }, { "title": "Canada’s New “Food Guide” Does Not Include Separate Dairy...", "url": "https://www.lexology.com/library/detail.aspx?g=e1306aac-9850-419a-b9f0-4ed954610392" }, { "title": "Canada's new food guide: a better version of MyPlate?", "url": "https://www.foodpolitics.com/2019/01/canadas-new-food-guide-a-better-version-of-myplate/" }, { "title": "The new Canada’s Food Guide explained: Goodbye four...", "url": "https://www.theglobeandmail.com/canada/article-new-canadas-food-guide-explained/" }, { "title": "New Canada's food guide - Ottawa Public Health", "url": "https://www.ottawapublichealth.ca/en/public-health-topics/canada-s-food-guide.aspx" } ]
