2 minute read
The New Canada Food Guide
THE NEW CANADA FOOD GUIDE
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Words by Story Sheidow
Gone are the “food groups” we grew up with. With a new, simpler “platestyle” template, the Canada Food Guide is now more user-friendly than ever.
Here are some basic “dos and don’ts” for the new Canada Food Guide.
DO drink more water.
This is, by far, the easiest guideline to follow in the new Canada Food Guide. The phrase “water is life” is no joke. Water removes waste products from your body, aids digestion, and is essential for your kidney and liver functions. Another surprising benefit of drinking water: it plays a role in lubricating your joints and cushioning your brain and spinal cord. In short, dehydration can cause joint pain, foggy thinking, kidney issues, slow digestion, and weight gain, so drink up and feel better!
DO consider plant-based proteins
Studies have shown that red meat is a Group 2 carcinogen, meaning that it is classified as a probable cause of cancer. Processed meats, such as deli meat and fast food, are actually Group 1, meaning that strong evidence shows that these meats cause cancer. They’re actually listed in the same group as cigarettes! That doesn’t mean you have to cut out meat completely when choosing your protein sources. Just choose wisely, and in moderation. Fish is a great option; it’s high in healthy fats and omega fatty acids, which play a key role in brain function and cognitive health. Poultry, such as chicken and turkey, is another healthy choice if you feel the need to consume meat. But don’t forget to consider plant-based proteins such as beans, legumes, nuts, and seeds when choosing your protein sources. Not only are they nutrient-dense, they’re also more affordable, leaving room in your pocketbook to buy more fresh fruits and veggies. A great way to increase your consumption of plant-based proteins is to swap them out for the meat or carbohydrate ingredients in your dishes. For example, try using black bean or lentil pasta instead of traditional wheat pasta. They taste great, and your body will thank you!
DON’T forget your veggies
Speaking of veggies, the new Canada Food Guide fully endorses increasing the vegetables in your meal plan. Using the new “plate portion” system, veggies should fill half of your plate, leaving the other half for a mixture of whole grains, proteins, and healthy fats. If fresh veggies are difficult to obtain, don’t worry! Studies have shown that frozen vegetables offer the same nutritional value as their fresh counterparts at a fraction of the price.
DO cut the sugar and processed foods
The term “processed food” refers to food that has been chemically processed. This is often done to extend shelf life or heighten flavour using added oils, fats, sugar, and salt. But these additives include a host of negative effects. High sodium levels can elevate your blood pressure, extra sugar can wreak havoc on your metabolism, heart, and insulin levels, and refined fats and oils are packed with empty calories. These will not only sabotage your diet, but your satiability and mood as well. With much of the fibre and many of the nutrients removed, these foods provide little benefit to your body. They are hard to give up, since your body tends to crave them; however, once you do, you’ll feel incredible.
