Did you know the Canada’s Food Guide was recently updated and has some big differences to what you may remember!
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
- Whole grains
Fruits and Vegetables dominate the plate
Fruits and vegetables are at the forefront of the new Food Guide, to an even larger extent than in previous guides. This food 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.
Proteins – plant based
Proteins cover a third of the Food Guide Plate, and you’ll likely notice that here as well plants are the focus. There is less emphasis on meat, dairy and fish and there is 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 the food Guide is reserved for whole grains, such as whole grain bread, pasta and rice. This is a marked departure from previous guides, 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, vegetables, whole grains and proteins is a glass of water.
The guide emphasizes water as the best beverage of choice both to promote good hydration and to discourage the consumptions 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.
The new Canada’s food guide is a fantastic starting point if you are looking to make better food choices and develop healthier eating habits.