Canada’s New and Improved Food Guide: What’s Changed?

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By Michelle, M.Sc, B.Sc. HNS, Registered Dietitian, Recreation Services at the University of Manitoba

Health Canada recently released the newest version of Canada’s food guide which has not been updated since 2007. The previous edition was heavily scrutinized as it was unclear and hard to follow, while many believed it was strongly influenced by industry. Despite the long wait for a much-needed update, there are many positive changes to the newest edition which will hopefully be a useful resource for Canadian’s to develop, improve, or maintain healthy eating behaviours. Here are a few of the fundamental changes:

A simplified take on balancing food with an emphasis on less processed foods

The previous food guide had four food groups displayed in a rainbow with a focus on serving sizes and suggested daily intake. We now see a much simpler picture and message: a plate indicating how to balance our food. We no longer see serving size amounts and recommendations and rather than dedicating a group to meat and dairy, there is a category given to “protein” which consists of dairy, meat and plant-based proteins like tofu and legumes. Canadians are now encouraged to aim for half a plate of fruits and vegetables balanced with whole grain foods and protein foods, choosing plant-based more often with the goal to reduce the intake of processed foods high in sodium, sugars and saturated fat. It’s not telling us to completely eliminate meat and dairy products, however choosing plant-based options can lower our risk of certain chronic diseases while providing a good source of fibre and protein.


Focus on how to eat versus how much to eat

Rather than focusing on how much to eat, which will be different for everyone (according to their age, gender, activity level, body composition, etc.), the new food guide provides suggestions on how to eat. The latest edition now provides healthy tips for meal planning, eating on a budget, snacks, grocery shopping, cooking methods, eating for the environment, physical activity, and eating for holidays and events. Juice is no longer considered a source of fruit due to the research showing tooth decay in children and other health concerns for adults. We are now encouraged to choose water as our primary beverage. Again, there are suggestions on how to promote water intake such as adding fruits and herbs to the water and carrying a reusable water bottle, to name a few.


Prioritizing healthy eating habits

Another essential addition to the food guide is the focus on healthy eating habits. This is something many of us have not prioritized due to our busy on-the-go lifestyles. We often eat quickly with many distractions which can lead to overeating at meals and/or choosing less healthy food choices. Canada’s food guide is not only providing suggestions on the type of foods to eat but is encouraging us to eat slowly, be mindful of our eating habits, read food labels, cook more often, eat meals with others and enjoy our food.

Stay tuned for a second phase which is expected to be released sometime this year! Click HERE to learn more about the U of M Recreation Services registered dietitians and nutrition services.

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