Canada released a new food guide that promotes general healthy eating guidelines. This new approach reflects Health Canada’s devotion to keeping recommendations simple and easy for people to follow. It also aligns with the idea of whole food nutrition, which plays a pivotal role in managing and optimizing each individual’s health status.

1. Eat a variety of healthy foods daily.

This includes three main groups: vegetables and fruits, whole grains, and “protein foods.” Health Canada recommends eating more plant-based protein foods than animal-based foods. For example, Health Canada depicts a meal consisting of half fruits and vegetables, one-quarter protein, and one-quarter whole grains.

• Plant-based Protein Foods
• Animal-based Protein Foods
• Legumes
• Dairy
• Beans
• Eggs
• Tofu
• Meat
• Fish

2. Avoid processed foods and beverages high in sodium, sugar, and saturated fat.

Health Canada’s recommendations include drinking water – both to prevent dehydration and to avoid drinks high in added sugar. They also note that alcohol is high in calories and associated with health issues like cancer, high blood pressure, and liver disease.

3. Learn to understand food labels to make informed purchases.

4. Cook at home more.

Meals and snacks bought outside of the home are often higher in sugar, sodium, saturated fat, and calories. Plus, Health Canada points out that cooking at home more regularly can also teach home-cooking skills to children – sharing healthy eating habits through the generations.

5. Practice mindful eating.

Health Canada recommends practicing mindfulness while eating, noting the importance of enjoying food and taking the time to recognize when you are truly hungry and when you are full.

Read more about Canada’s new health guide.

Whole food nutrition describes the idea of nourishing the body with nutrients as they appear in nature, capturing the natural matrix of macronutrients, micronutrients, and phytonutrients. Organic and sustainable farming supports whole food nutrition by maintaining rich soil biodiversity.

For more on organic farming, click here.

For more on sustainable farming, click here.

For more on the whole food health advantage, click here.

See the food guide.