Canada’s food guide has always been a point of reference for government, schools and institutions. Many families have been using it as a reference to feed their children properly. Today’s food guide does not limit food selection yet still provides guidelines on how to enjoy food and create healthier habits around food. 

Canada’s Food Guide also mentions the importance of the preparation of food, enjoying meals with families and the prevention of chronic illnesses such as diabetes and heart disease by reducing or eliminating refined sugar in your diet. This is easily done by making water your go-to drink. The most recent version of Canada’s Food Guide is a graphic of a big dish that features a full-course meal. It shows a colourful plate filled with veggies and fruits, whole grains, protein (not only limited to meat but also meat alternatives) and a glass of water.

The food guide also reminds us to be more mindful when we eat. It says to pay attention to your body’s signs of when you are hungry and full. The food guide also mentions that it is important to make plant-based proteins your go-to source of protein. Eco-friendly choices are also an option. Steering clear of fatty and preserved foods will help with heart and diabetes health. The goal is to make understanding good food easier by showing good sources of protein in foods such as beans, lentils, nuts, seeds, lean meats and poultry, fish, shellfish, eggs, lower fat milk and lower fat dairy products.

The food guide also provides a few meatless alternatives. For example, instead of eating meat in a taco, make your tacos from scratch with chickpeas and beans as an added source of protein. The key is to not compromise taste, but to create meals that will have the whole family sitting down for a hearty and healthy meal. Meat alternatives can also be added to soup, stews or casseroles. Homemade shakes can also be used to sneak in veggies and fruits to ensure your children are getting all their nutrients in a delicious way.

Plant-based proteins also help with digestion and preventing heartburn and constipation because they are usually full of fibre and are low in saturated fat. The food guide also suggests planning a few meatless options. Writing out a grocery list, will help with better meal planning and will help prevent you from ordering fast food, or eating frozen and processed foods when you are hungry. It can also help curb sugar cravings for unhealthy and fatty foods.

Eating well can be done on a budget. There are many tools out there that can help families eat nutritious meals by meal planning, using applications on their devices for flyers to price match and to search online recipes for a variety of meal options. Meal planning can also allow you to prepare healthy meals in advance and freeze extras for busy days. Canada’s Food Guide also suggests shopping for the fruits and vegetables that are in season. Considering produce that is locally grown is the more sustainable option and also helps support local businesses.

For more information on Canada’s Food Guide, visit their website at food-guide.canada.ca.