The new and much improved Canada’s Food Guide

Canada’s Food Guide dates back to 1942 when the first version, known as Canada’s Food Rules, was released. It focused on minimizing nutritional deficiencies during a time of war and food rationing. We have come a long way since then and the food guide over the years has evolved with different names, looks, and messages. The newest update was released on Jan. 22, 2019.

The goal of the Food Guide is to be a basic tool for helping Canadians eat well. It also has a role in shaping nutritional standards in settings like long-term-care homes, schools and hospitals. Dietitians are happy to see a new approach to Canada’s Food Guide that acknowledges how our food preferences and eating habits have evolved in recent years.

With the latest update, Canada’s Food Guide has moved away from four food groups, serving sizes and portions, and instead is emphasizing the “healthy plate” model. If you are a regular reader, you’ve heard it before in this column – the healthy plate encourages you to fill half of the plate with a balance of fruits and vegetables, a quarter of the plate with whole grains, and the other quarter with proteins. This is something that I have been recommending for years, as it is a simple and user-friendly way to plan meals that are healthy and balanced.

“Dietitians are happy to see a new approach to Canada’s Food Guide that acknowledges how our food preferences and eating habits have evolved in recent years.”

The guide recommends making water your beverage of choice (fruit juice is no longer included in the guide) as well as including plant-based protein sources such as lentils and beans more often. The Pasta e Fagioli recipe below is a simple dish that can help you introduce lentils to the whole family – or you can simply add lentils to your own pasta sauce recipes! Plant-based eating has been associated with a reduced risk of heart disease, diabetes and cancer, and can be helpful in maintaining a healthy weight which is why it is included more prominently in this new edition of the food guide.

The new Canada Food Guide not only acknowledges what to eat, but also why and how. Topics such as mindful eating, cooking more often, and eating together are all recommended. This aligns with our own President’s Choice Eat Together initiative that encourages Canadians to get back to the table to share a meal. By creating a distraction-free eating environment and enjoying foods with others, this can lead to healthy eating behaviours that will help you avoid overeating or emotional eating.

The Food Guide states that using the food labels is important, and to limit foods high in sodium, sugars or saturated fats. On the basic print guide, no additional information is provided on how to do so; however, if you go on the updated food guide website (www. food-guide.canada.ca) you will see additional information as well as recipes.

Of course, no one guide is by phone at 902-921- 0700 or by email at ellen.greenan@loblaw.ca. Want to book a personalized appointment or educational store tour for yourself, your community group or business? Book online at bookadietitian.ca, contact me to understand food labels. Contact me at the Truro Superstore for your personalized consultation or nutrition tour.

Have a nutrition question? meant for everyone and you should seek professional help if you have specific diet recommendations or need extra guidance to reach your healthy eating goals or