Canada Food Guide quick facts: What’s in, what’s out and new lifestyle tips

Health Canada has updated its advice for Canadians to help them eat better and develop healthier food habits.

• Recommends eating plenty of veggies and fruits, whole grains and protein foods
• Promotes choosing proteins that come from plants more often
• Says water should be your drink of choice
• Provides tips on what to avoid or limit: processed, prepared foods, added sodium and sugar
• Emphasizes reading food labels and being aware of marketing influence

What’s out:

• No more food groups or portion sizes
• Dairy no longer its own category; healthy dairy options now included with proteins and unsweetened drinks
• Daily intake of oils and fats no longer promoted and saturated fats discouraged
• No more promotion of juice or sweetened milk

New healthy eating lifestyle tips include:

• Cook more often rather than buying meals
• Be mindful of eating habits
• Take time to eat rather than eating while working or doing other things
• Involve others in planning and preparing meals
• Food traditions can be part of healthy eating; share them across generations and cultures
• Eat with other people