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May 2019

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Diet Update
An Overview of the Changes to Canada’s Food Guide

Did you know that Canada’s Food Guide was recently updated and has some big differences from what you may remember? It’s time to get reacquainted with our country’s eating manual.

No longer a rainbow with illustrations of food, Canada’s Food Guide is now visualized as a photograph of a full plate. This image encapsulates Health Canada’s new guidelines for how to eat better and live better. Let’s take a look at some of the new guide’s main changes and most important takeaways.

From Four Food Groups to Three

The biggest change to Canada’s Food Guide is that there are now three food groups instead of four. The new food groups are: fruits and vegetables, proteins, and whole grains. Two categories from previous guides, “milk and milk products” and “meat and alternatives,” have been combined into the “protein” group.

Fruits and Vegetables Dominate the Plate

Fruits and vegetables are at the forefront of the new Canada’s Food Guide, to an even larger extent than in previous guides. This food group makes up half of the guide’s photographic plate image, a striking representation of how much you should be eating fruits and vegetables in relation to the other food groups.

An Emphasis on Plant-Based Proteins

Proteins cover a third of the Canada’s Food Guide plate, and you’ll likely notice that here, too, plants are the focus. There is less emphasis on meat, dairy, and fish and more emphasis on plant-based proteins such as beans, legumes, nuts, lentils, and tofu.

Swapping Whole Grains for the Refined Variety

The final third of the plate on Canada’s Food Guide is reserved for whole grains, such as whole grain bread, pasta, and rice. This is a marked departure from the previous guide, which recommended that whole grains make up half of your daily grain intake. Refined grains are now completely excluded.

Sugar-Free Hydration

Pictured next to the plate of fruits, veggies, whole grains, and proteins in Canada’s Food Guide is a glass of water. The guide emphasizes water as the best beverage of choice both to promote good hydration and to discourage the consumption of sugary drinks. This is another important change from previous guides, which suggested a glass of 100% fruit juice as a fruit and vegetable serving. Limiting alcohol intake is also recommended.

Proportions, Not Portions

You may be wondering what the new food guide has to say about portion sizes and how much of each food group to eat every day. The answer is: not much! This is because the goal is to encourage Canadians to focus less on serving sizes and more on eating the food groups in the right proportions, an approach that can be applied to snacking as well. The guide also encourages Canadians to cook more often at home, eat a variety of foods, and limit their intake of foods that are highly processed and high in sodium.

As you can see, Canada’s Food Guide has shifted its focus from hard-and-fast rules about what and how much to eat to broader guidelines about nutritional sources and balancing your diet. The new guide is a fantastic starting point if you are looking to make better food choices and develop healthier eating habits.

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