Building Healthy Habits: Canada's Food Guide Demystified
Proper nutrition plays a vital role in a child’s development, and overall wellbeing of our children. Canada’s Food Guide serves as an excellent resource for families looking to make informed and healthy food choices.
A Brief History
Let’s take a moment to explore the history of Canada’s Food Guide, as it has evolved significantly since its inception in 1942. What began as a set of “Food Rules” designed to help Canadians maintain their health during wartime food shortages, has adapted to reflect the cutting edge of nutritional science.
In 2019, under the leadership of Dr. Jane Philpott, Canada’s first health minister that is also a physician, the Food Guide underwent a major transformation. The traditional categorization of foods into groups like “Meat and Alternatives” or “Grain Products” was replaced with a more holistic approach – the new guide emphasizes consuming a diverse plate of healthy foods across all categories, with a particular focus on plant-based proteins such as beans, lentils, and tofu.
One of the most noteworthy changes was the removal of food industry lobby influences, so as to base the guide’s recommendations solely on the latest scientific evidence and nutrition research.
Core Recommendations
The updated Canada Food Guide promotes a balanced diet, focusing on plant-based foods and proper hydration. The key recommendations are as follows:
Eat Plenty of Fruits and Vegetables
Which are nutritional powerhouses, packed with vitamins, minerals, and fiber. They are crucial for your child's growth, immune health, and overall well-being. Research shows that a diet rich in these colorful foods can help reduce chronic diseases like cardiovascular disease, diabetes, and some cancers. At our clinic, we promote “eating the rainbow” by incorporating a variety of fruits and vegetables to ensure your child gets a wide range of nutrients. The American Gut Microbiome Study recommends eating 30 or more different plants per week to diversify the gut microbiome
Choose Whole Grain Foods
Whole grains are nutritionally superior compared to their refined counterparts. They're loaded with fiber, protein, and essential nutrients that support digestive health, help maintain a healthy weight, and reduce heart disease risk. Studies link whole grains to improved heart health and lowered risk of type 2 diabetes and obesity. When shopping, look for "whole grain" on labels for healthier bread, pasta, rice, and cereal options.
Prioritize Plant-Based Proteins
Protein is essential to make enzymes and hormones for growth and body functions, but not all proteins are created equal. Plant-based options like beans, lentils, and tofu are typically lower in saturated fat and more environmentally friendly. A study in 2020 even found that swapping just 3% of animal protein for plant protein could reduce mortality risk by 10%. Try to include a variety of plant proteins in your family's diet for a well-rounded intake of nutrients.
Make Water Your Drink of Choice
Water is the ultimate thirst quencher. It is crucial for hydration, aiding in digestion, temperature regulation, and overall body function. Plus, it's calorie-free and helps avoid sugary drinks linked to obesity. Encourage water with meals and throughout the day to support your child's health.
Practical Tips for Parents
- Be patient when introducing new foods - it can take 8-14 exposures before children warm up to them
- Involve your children in meal prep and grocery shopping
- Enjoy family meals together without screens and distraction
- Make healthy foods prominent and accessible in your home
- Set a good example with your own eating habits
Takeaways
Remember, small, consistent changes in your family's eating habits can lead to significant health benefits over time. By following these guidelines, you are helping your children develop healthy eating habits that can last a lifetime.
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto