• Nico Alfieri

Top Ten Actions to follow for a healthier you, according to the Canada's Food Guide


Canada’s Food Guide 2019


Recently released in 2019, Canada’s Food Guide offers the image of a plate half-filled with vegetables and fruits, and the other half consisting of proteins and whole grains. The new edition which is based on research reports show that changes in dietary consumption can improve health.


The following research results have influenced the recent revisions:

Fibre: Dietary fibre can decrease the risk of colon cancer, cardiovascular diseases and type 2 diabetes.

Glycemic Index/Load: Higher glycemic index or glycemic load can increase risk of type 2 diabetes.

Meat and meat alternatives: Diets high in soy protein can lower low-density lipoprotein (LDL) cholesterol; Processed meat intake can increase risk of colorectal cancer; Diets high in nuts can lower LDL cholesterol

Sugars: Intake of sugars-containing beverages, including 100% fruit juice, can increase risk of dental decay in children; Increased intake of sugars can increase the risk of excess energy intake leading to weight gain.


Based on the Canada’s Food Guide, here are 10 actions to follow for a healthier you:

1. Eat more plant-based proteins, like legumes, beans and eggs, while still including milk and meat or their respective alternatives.

2. Increase the intake of water as a beverage of choice to promote hydration and to reduce the intake of sugar; avoid sugary drinks.

3. Reduce foods high in sodium, sugars and saturated fat.

4. Eat healthy fats rather than saturated fats.

5. Read food labels to identify the ingredients that you want to eat more of or to avoid.

6. Plan your meals to ensure that you can shop for the ingredients that you need for healthy eating.

7. Cook more often at home to monitor the ingredients and the cooking methods.

8. Be aware of food marketing and how it can influence you through social media, commercials and product placements.

9. Eat with others to add a social element to enhance nutritional intake.

10. Enjoy a variety of foods by celebrating diverse cultures and traditions.


Source: 1https://food-guide.canada.ca/en/

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