Healthy eating is now easier with Health Canada’s revised Eating Well with Canada's Food Guide which promotes nutritious food choices and physical activity as a way to reduce the risk of obesity and chronic diseases. The new guide also looks at the variety of foods from different cultures and how they fit into the food groups. Nutritious convenience foods (i.e. pre-washed salads and vegetables) and nutrition information on pre-packaged foods help make choosing and preparing nutritious foods easier for Canadians.

The guidelines encourage Canadians to enjoy a variety of foods from each of the four food groups every day. The four food groups are: Vegetables and Fruit, Grain Products, Milk and Alternatives, and Meat and Alternatives. Oil and Fats, and Beverages are also important to a healthy diet. The “rainbow” design is a colourful way to show the different groups and the proportion each group has in a healthy eating pattern.

Vegetables and Fruits for your health

Vegetables and fruit are delicious and nutritious! They provide vitamins and minerals,and fibre which may help to reduce to risk of heart disease and some cancers. Foods in this group can include fresh, frozen, canned or dried. Health Canada encourages Canadians to eat at least one dark green and one orange vegetable each day and to reduce added fat, sugar and salt when preparing these foods. Eating the actual vegetable or fruit more often than juice is a good way to get more fibre in your diet. When choosing juice it is important to read the labels for 100% juice instead of a “fruit drink” or “beverage”. Vegetables and fruit make a nutritious snack anytime of the day and can be used in your favourite recipes like soups, casseroles, pastas and desserts. Convenience foods like pre-washed, prepared salads, cut-up vegetables and fruit make it easier to enjoy these “power-packed” foods!

Go with grains!

It is recommended that Canadians eat at least half of their Grain Products servings as whole grains every day. Grain products that are lower in fat, sugar and salt are preferred.

You will find grains in foods like rice, pasta, tortillas, bread, cereal, crackers and baked goods. Choosing low-fat and whole grain varieties are beneficial for your health. Knorr Sidekicks Whole Grains offer convenient whole grain pasta and rice options for a nutritious addition to your family meal. Knorr Sidekicks Whole Grains are also low in fat and trans fat free.

Milk and Alternatives for your bones!

Milk and Alternatives contain many nutrients that help in the growth and development of bones and reduce the risk of osteoporosis. Alternatives to milk include fortified soy beverages, canned (evaporated) milk, powered milk, cheese and yogurt. People are encouraged to choose skim, 1% or 2% milk every day as a way to consume adequate amounts of Vitamin D. Lower fat milk alternatives are also a good way to get the nutrients you need without the extra fat, saturated fat and calories.

Milk and alternatives are easy to take on the run – a delicious shake with yogurt, juice and fruit is a great way to start the day! Milk and soy beverages can be purchased at many restaurants and vendors and are a nutritious alternative to soda pop or caffeinated drinks. Yogurt is also available as a drink or in packages that don’t require a spoon!

Meat and Alternatives – savour the flavour…

Meat and Alternatives offer vitamins, minerals, protein and fat. Meat, poultry, fish and shellfish are included in this group. Examples of alternatives are eggs, fish, legumes (i.e. chick peas), kidney beans and lentils, nuts and seeds, and tofu. Lean cuts of meat are recommended as a way to limit excess fat.

This group offers a wonderful variety of meats to savour on the barbeque or in the oven. The Alternatives can be enjoyed on their own or in recipes such as soups, stews, casseroles, salads and dips. Soybeans, in the form of tofu, can be used to replace some of the meat in dishes like meatloaf or chili.

How many servings?

To make the recommended servings easier to understand, the number of servings is now specific for different groups of people at different stages of life. The servings are also different for males and females. For more details about the recommended number of servings, visit the Health Canada website (shouldn’t we include a link to the site? – you can get it from the bottom of the nutrition copy I developed). There is also a great interactive tool - My Food Guide – to help personalize the information for you and your family members.

Fitness fun!

Eating well and being active are important for overall health. Eating nutritious food does not need to be a challenge as many markets and restaurants offer an array of convenient and healthy alternatives to “fast food”.

When considering ways to improve your physical activity level, Canada’s Physical Activity Guide is a great place to start! There are tips and suggestions on how to include physical activity into your everyday life, whether at home, school, work, play or on the go.

Make physical fitness a family activity by starting an after-dinner routine of walking, riding or dancing with your partner or kids! Bring the family pet along for the exercise! Everyone will have fun and the added bonus of quality time and a healthy lifestyle will seem worth the effort!