New canada food guide

The new Canada Food Guide was released in 2019, replacing the previous guide from 2007. The new guide is based on the latest scientific evidence and emphasizes a more balanced and varied diet. Here are some key changes and recommendations:

Key Changes:

  1. Emphasis on plant-based foods: The new guide recommends that half of your plate be filled with vegetables and fruits, and that plant-based protein sources like beans, lentils, and tofu be included in your diet.
  2. Increased focus on whole foods: The guide encourages Canadians to choose whole, unprocessed foods like whole grains, fruits, vegetables, lean proteins, and healthy fats, rather than processed and packaged foods.
  3. Reduced emphasis on dairy and meat: While dairy and meat are still included in the guide, they are no longer the central focus. Instead, the guide recommends choosing lean protein sources and limiting processed and red meat.
  4. New food groups: The guide introduces two new food groups: "Healthy Fats" (like nuts, seeds, and avocados) and "Sugary Drinks" (like soda, sports drinks, and sweetened coffee and tea).

Recommended Food Groups:

  1. Vegetables: Aim for 7-10 servings a day, including dark leafy greens, bell peppers, carrots, and other colorful vegetables.
  2. Fruits: Aim for 4-5 servings a day, including a variety of fruits like berries, citrus fruits, and apples.
  3. Whole Grains: Choose whole grains like brown rice, quinoa, whole wheat bread, and whole grain pasta.
  4. Protein: Include a variety of protein sources like beans, lentils, tofu, lean meats, and fish.
  5. Healthy Fats: Choose healthy fats like nuts, seeds, avocados, and olive oil.
  6. Sugary Drinks: Limit or avoid sugary drinks like soda, sports drinks, and sweetened coffee and tea.

Recommended Beverages:

  1. Water: Aim for at least 8 cups (64 ounces) of water a day.
  2. Low-fat milk: Choose low-fat or fat-free milk, or plant-based alternatives like soy milk or almond milk.
  3. 100% fruit and vegetable juice: Limit to 1 cup (250 mL) a day.

Tips for Healthy Eating:

  1. Cook at home: Cooking at home allows you to control the ingredients and portion sizes of your meals.
  2. Eat mindfully: Pay attention to your hunger and fullness cues, and eat slowly and savor your food.
  3. Limit food waste: Plan your meals and make a grocery list to reduce food waste.
  4. Get support: Share healthy eating goals with friends and family, and ask for their support.

Overall, the new Canada Food Guide emphasizes a balanced and varied diet that includes a variety of whole, unprocessed foods. By following these recommendations, Canadians can reduce their risk of chronic diseases and promote overall health and well-being.