6.6 Food and Nutrition
Most Canadians see the image below (Figure 6.6.1) when attempting to access Canada’s Food Guide 2019 (Health Canada, 2019). This image is part of the “Food guide snapshot” that is often shared with clients and families as a starting point for discussion. When scanning the plate in Figure 6.6.1, you will notice a colourful plate with a diverse mix of foods in which half the plate is filled with vegetables and fruit; one-quarter of the plate has proteins, including tofu, legumes, nuts, seeds, yogurt, lean meat/fish and only a small amount of red meat; one-quarter of the plate has whole grain foods (e.g., bread, pasta, rice); and, there is a glass of water beside the plate.
There are three specific guidelines that inform “Canada’s Dietary Guidelines for Health Professionals and Policy Makers” (Health Canada, 2019).
Guideline 1
Canada’s Dietary Guidelines: Guideline 1
Nutritious foods are the foundation for healthy eating.
- Vegetables, fruit, whole grains, and protein foods should be consumed regularly. Among protein foods, consume plant-based more often. Note: Protein foods include legumes, nuts, seeds, tofu, fortified soy beverages, fish, shellfish, eggs, poultry, lean red meat including wild game, lower fat milk, lower fat yogurts, lower fat kefir, and cheeses lower in fat and sodium.
- Foods that contain mostly unsaturated fat should replace foods that contain mostly saturated fat.
- Water should be the beverage of choice.
Guideline 1 Considerations
Nutritious foods to encourage
- Nutritious foods to consume regularly can be fresh, frozen, canned, or dried.
Cultural preferences and food traditions
- Nutritious foods can reflect cultural preferences and food traditions.
- Eating with others can bring enjoyment to healthy eating and can foster connections between generations and cultures.
- Traditional food improves diet quality among Indigenous Peoples.
Energy balance
- Energy needs are individual and depend on a number of factors, including levels of physical activity.
- Some fad diets can be restrictive and pose nutritional risks.
Environmental impact
- Food choices can have an impact on the environment.
Guideline 2
Canada’s Dietary Guidelines: Guideline 2
- Processed or prepared foods and beverages that contribute to excess sodium, free sugars, or saturated fat undermine healthy eating and should not be consumed regularly.
Guideline 2 Considerations
Sugary drinks, confectioneries and sugar substitutes
- Sugary drinks and confectioneries should not be consumed regularly.
- Sugar substitutes do not need to be consumed to reduce the intake of free sugars.
Publicly funded institutions
- Foods and beverages offered in publicly funded institutions should align with Canada’s Dietary Guidelines.
Alcohol
- There are health risks associated with alcohol consumption.
Guideline 3
Canada’s Dietary Guidelines: Guideline 3
Food skills are needed to navigate the complex food environment and support healthy eating.
- Cooking and food preparation using nutritious foods should be promoted as a practical way to support healthy eating.
- Food labels should be promoted as a tool to help Canadians make informed food choices.
Guideline 3 Considerations
Food skills and food literacy
- Food skills are important life skills.
- Food literacy includes food skills and the broader environmental context.
- Cultural food practices should be celebrated.
- Food skills should be considered within the social, cultural, and historical context of Indigenous Peoples.
Food skills and opportunities to learn and share
- Food skills can be taught, learned, and shared in a variety of settings.
Food skills and food waste
- Food skills may help decrease household food waste.
Points of Consideration
As per Health Canada (2019), Canada’s Food Guide 2019 was developed for individuals who are two years of age and older. In addition, it is clearly noted that specialized guidance is required for those who are younger than two years of age and/or have specific dietary requirements such as protein, iron, and calcium intake, among other nutrients. More information on infant feeding and healthy term infants up to 24 months can be located at: Infant feeding and healthy term infants.
“Canada’s Food Guidelines” from Interpreting Canada’s 2019 Food Guide and Food Labelling for Health Professionals by Jennifer Lapum; Oona St. Amant; Wendy Garcia; Lisa Seto Nielsen; and Rezwana Rahman is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License, except where otherwise noted.
