News

Health Canada’s new Food Guide gives
a 'balanced diet' a whole new look

February 13th, 2019

Many residents of Points West Living communities have seen Canada’s Food Guide evolve from the ‘Food Rules’ of the ‘40s and ‘50s to the pyramid then rainbow of food choices based on the ‘four food groups’ of the 1960s to the present. Look closely at the new guide’s illustration (above) and you’ll see some big changes have been introduced in the newly released 2019 edition. 

Water is the recommended beverage

For the first time ever, dairy is not considered its own ‘food group’. The three remaining food groups, fruit & vegetables, grains, and meat & alternatives have been transformed as well, and water is the recommended beverage.

The guide, last updated in 2007, reflects updated nutrition science of the last 20 years, and the changing diets of many health-conscious Canadians.

Healthy Food Choices

In fact, the focus of Canada’s Food Guide is on making ‘Healthy Food Choices'. Instead of focusing on portion sizes and quantifying nutrition, it visually lays out how to look at what we eat, and to compare it with how we could eat better. It recommends making vegetables and fruits half of our diet, choosing whole grains, and opting for plant based foods, like beans and tofu, over meat more often for our daily protein needs.

The 3 baddies

The three ‘baddie’ food groups to avoid are saturated fats (those fats that are solid at room temperature), salty processed foods and, sorry to say, sugar. As the guide says, “If you choose these foods, eat them less often and in smaller portions.”

Healthy eating habits

The Food Guide describes ways we can encourage healthy eating habits as well, stating, “Healthy eating is more than the foods you eat. It also about where, when, why and how you eat.” It recommends being mindful of our eating habits, taking time to eat, and noticing when we are hungry and when we are full. If possible cook more often and involve others in planning and preparing meals. Fortunately, eating with others is a considered a healthy eating habit, as is enjoying our food.

Eat more plants, drink more water, and engage in the food we eat

So the bottom line recommendation for the next decade of Canadian diets is to eat more plants, drink more water, and be engaged in the food we eat. Link to tasty recipes and other healthy eating tips, associated with the Canada’s (new) Food Guide.

Bon appétit!

Photo (used with permission of Health Canada): Canada’s Food Guide 2019