Canada Food Guide 2019 Highlights

10 Key Points From Canada’s 2019 Dietary Guidelines

#1 Consume more vegetables, fruit and whole grains

The regular intake of plant-based foods—vegetables, fruit and whole grains — can have positive effects on health.

#2 Protein intake: On top of lean meat, consume plant based more often

Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, 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. Avoid processed meat (such as hot dogs, sausages, ham, corned beef, and beef jerky), as they have been linked to increased risk of colorectal cancer.

#3 Replace saturated fat with unsaturated fat

Promote animal-based foods that are lower in saturated fat, such as lean red meat including wild game, lower fat milk, lower fat yogurts, lower fat kefir, and cheeses lower in fat and sodium. In 2015, the major food sources of saturated fat were cheeses, red meat, butter and hard margarine.

#4 Make water your beverage of choice

Water is vital for life—in fact it is the largest single component of the human body. It is essential for metabolic and digestive processes.

#5 Nutritious foods can be fresh, frozen, canned, or dried

Nutritious foods that are canned, frozen or dried should have little to no added sodium and saturated fat, and little to no free sugars

#6 Some fad diets can be restrictive and pose nutritional risks

When many nutritious foods are eliminated from the diet without appropriate planning for nutritional replacements. Nutrient inadequacies can have a significant and lasting impact on health.

#7 Sugary drinks and confectioneries should not be consumed regularly

Consume less than free sugars: Less than 10% of total energy intake. This reduces the risk of obesity, type 2 diabetes, and dental decay.

#8 Limit Sodium to Less than 2300 mg per day

Higher sodium intake is associated with higher blood pressure. High blood pressure is a risk factor for cardiovascular disease. Watch out for sodium levels in bakery products, mixed dishes, processed meats, cheeses, soups, sauces, dips, gravies, and condiments

#9 There are health risks associated with alcohol consumption

Alcoholic beverages can contribute a lot of calories to the diet with little to no nutritive value. Well-established health risks associated with long-term alcohol consumption, include increased risk of many types of cancer— liver, oesophageal, mouth, pharynx, larynx, colorectal, and breast (post-menopausal)— and other serious health conditions (such as hypertension and liver disease).

#10 Use food labels to help make the healthy choice

Nutrition label helps you learn about a food’s nutritional value, compare the nutritional content of food products, and better manage special dietary needs such as a low-sodium diet.

Get the full 64 page guideline here.

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