Following Canada's Food Guide

Joe Schwarcz, Ph.D., and the editors of the 1996 Reader's Digest bestseller 'Foods That Harm, Foods That Heal' point out that following the general concepts in Canada's Food Guide 'will result in a 'nutritious diet.' This means that energy needs will be fulfilled, micronutrient requirements (vitamins and minerals) will be met, and the macronutrients (proteins, fats, and carbohydrates) will be consumed in an appropriate ratio... A truly balanced diet is one that provides all the essential nutrients while maintaining the ideal body weight.'

Canada's Food Guide was first produced during World War II as 'Canada's Food Rules,' and it hasn't changed substantially since, says Monica Vegelji, a registered dietitian at The Toronto Hospital: 'Sound nutrition advice remains as simple as the four food groups. The big change is that, in the latest revision, we're not just talking about a basic diet to prevent deficiencies of disease — we're talking about a diet to optimize health in such a way that excesses are prevented. In Canada, and really North America in general, one of the basic problems is not inadequate nutrition — a deficiency of nutrients — but rather diseases of excesses that plague us: too many nutrients and, in particular, too much fat.

Thus, the new Guide places a larger emphasis on two of the four food groups: grain products, and vegetables and fruits. Milk products are still important, but lower fat products are recommended, such as 1 per cent milk and yogurt, and skim-milk cheese. Meat and alternates are still an important group, 'but that's probably the smallest portion of the plate when you sit down to dinner,' Vegelji says. 'If those recommendations are followed, then there are really no major nutrition concerns. You can't go far wrong if you start with a basic healthy diet.'

To help her clients visualize appropriate Food Guide portions, Vegelji uses what she calls 'the plate model': 'If you picture the surface of a dinner plate, and you want to fill it up in a healthy way, for most people that would be about one quarter with meat or alternates. You want to fill about half your plate with vegetables and fruit, emphasizing dark green or orange vegetables, such as broccoli and carrots. Fill the remaining quarter with a grain product, such as a potato or pasta, or bread or rice.

'For people with greater energy requirements, they might add something on the side — a glass of milk, another bread or dinner roll, maybe a piece of fruit for dessert. If you use that model, when you walk into a cafeteria or try to judge a healthy portion on your plate, you'll have an instant way of recognizing it.'

For more help on how you can closely follow Canada's Food Guide, visit the Dietitians of Canada Web site at http://www.dietitians.ca. This site is an excellent source for your healthy eating and nutrition information. Be sure to visit their Eat Well, Live Well section. It's special features include Your Nutrition Profile, Meal Planner, Healthy Body Quiz, Virtual Kitchen and Frequently Asked Questions/Factsheets.

This page was last reviewed/updated on : 02/23/2008