Canada Food Guide

Just over a year ago, Feb 2007, Canada's Food Guide was updated. This was the first update in more than 14 years and there are many advantages in this new rendition. Among the most significant change to the new guide was sex and age specific recommendations. Portion size is also addressed. Grains, which had held the top position in the pyramid have now taken second place to fruits and vegetables. As well they recommend eating a variety of foods. The guide is based on a rainbow where green represents fruits and vegetables, yellow is for grains, blue is for milk products and red is for meat and alternatives. The recommendation is that you eat foods from a variety of the different colors at each meal to make the meal complete. Another advantage of the new guide is the inclusion of what constitutes portion size. For many people eating a relatively healthy diet but still unable to loose weight, portion control is often the missing element. The guide gives you a range of how many servings for each food group as well it defines exactly how large a serving is for many popular foods.

Some the tips in the new Guide are:

• Eat at least one dark green and one orange vegetable each day
• Have vegetables and fruit more often than juices
• Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt
• Have vegetables steamed, baked or stir-fried instead of deep fried
• Have meat alternatives such as beans, lentils and tofu often
• Eat at least two servings of fish each week
• Select lean meat and alternatives prepared with little or no added fat or salt
• Include a small amount - 30 to 45 mL (2 to 3 Tbsp) of unsaturated fat each day.

A personalized guide can be accessed online at: http://27099.vws.magma.ca/mfg_p01_e.php?javascript_enabled=0.
it takes about 5 minutes to work through the program. You choose a variety of foods that you like to eat from each of the different food groups, as well you pick from selected physical activities and the program will produce a printout of Canada's Food Guide customized for you. Print out the pdf and put a copy on the fridge to remind you each day to make healthy, balanced choices.

While many tend to think of Canada's food guide as something taught to children in elementary school, the updated guide in particular provides good information for all of us needing a review of how to eat healthy.