In January 2019 Canada released a revised Food Guide. The purpose of our Food Guide is to promote healthy eating and overall good nutritional well being. A poor diet is one of three primary risk factors for disease, the other two being smoking and obesity. Just some of the chronic diseases impacted by diet are heart disease, colorectal cancer, breast cancer and diabetes. Oral health and dental decay is also impacted by what we choose to eat.
The first guideline advises people to choose a wide variety nutrient dense foods more often. This would include vegetables, fruits, whole grains, and protein foods. There is an emphasis on choosing more plant based proteins such as lentils, beans, peas, nuts. Fish, poultry, lean meat, tofu and lower fat dairy products are also good protein sources. Canadians are also encourage to eat foods with less saturated fat and to make water the beverage of choice. It is important to note that nutrition foods can be fresh, frozen, canned or dried. In addition, Canadians are encouraged to be physically active to help promote optimal health.
The second guideline tells us to not regularly consume processed foods which can contain high levels of salt, sugar and saturated fat. This would include things like processed meats such as deli meats, bacon and hot dogs, sugary breakfast cereals, fried foods and many pre-packaged meals and snacks. Part of this guideline is the recommendation to avoid sugary drinks.
The third guideline encourages Canadians to improve their food skills and knowledge, and to be aware of food fads, diet fads and marketing. We can use food labels to help us make better food choices. It is recommended that we cook whole foods more often ourselves, and to enjoy meals with other people. Planning our meals in advance and making a grocery list can help prevent impulse buying of more highly processed foods. Storing perishable food properly and eating up any leftovers can also help prevent food wast. Eating with others can help to make eating more enjoyable and is an opportunity to role model good eating habits for children.
Overall, Canada’s guidelines encourage nutritious food choices of more whole foods, less processed foods, and energy balance by being physically active in order to prevent chronic disease and promote good overall health. We should also remember that our health is affected by our overall pattern of eating over time, not what we consume in just one meal or on one day.
Comentarios