Canada's Food Guide made simple for you and your family
Have you been eagerly awaiting the new Canada’s Food Guide? It’s finally here! No more confusion about food groups and the number of servings. This update to the food guide makes it easier than ever to make healthy food choices and establish healthy eating habits for you and your family.
This new guide is simple to understand. It focuses on:
Whole foods instead of nutrients
Proportions instead of number of servings
Protein foods with an emphasis on plant sources of protein
The updated Canada’s Food Guide has two key messages:
1. Eat a variety of healthy foods each day
Eat plenty of vegetables and fruits
Choose whole grain foods
Choose protein foods that come from plants more often
Make water your drink of choice
Limit foods high in sodium, sugar and saturated fat
Limit highly processed foods
Canada’s Food Guide demonstrates healthy food choices and proportions for vegetables and fruits, whole grain foods and protein foods in the photo below:
2. Healthy eating is more than the foods you eat
Be mindful of your eating habits
Cook more often
Eat meals with others
Enjoy your food
So, how can a busy parent like you use Canada’s Food Guide to make changes in your family’s eating habits?
Our best advice is to start small. Start by incorporating some of the ideas below into your routines. Add more when you are ready.
Increase the number of fruits and vegetables you eat for meals and snacks. Eventually try to ensure that half of your plate is filled with fruits and vegetables.
Eat one vegetarian meal a week (or more!).
Enjoy water everywhere you go in a reusable water bottle.
Cook with your kids. Choose a recipe together and enjoy the process of creating delicious food as a family.
Encourage kids to help you shop and choose healthy foods at the grocery store.
Choose healthy foods from menus when eating out at restaurants.
Eat meals together as a family. Choose the time of day that fits best for your family. Breakfast together is a great way to start your day.
Eat mindfully and slowly. Help your kids understand their hunger and fullness cues. Encourage kids to eat until their belly tells them they are full and satisfied.
Keep mealtimes positive, embrace your culture and food traditions, and enjoy your food!
Call Let’s Talk Parenting for free and confidential telephone support from a public health nurse. Call Monday to Friday, 9 a.m.-4 p.m.: 1-800-265-7293 ext. 3616.
