The Canadian food guide outlines 3 guidelines.
– Guideline 1: Foundation for healthy eating
– Guideline 2: Foods and beverages that undermine healthy eating
– Guideline 3: Importance of food skills
We will go over these guidelines and provide some tips to implement these guidelines in daily life.
Nutritious foods are the foundation for healthy eating. Nutritious foods includes, but is not limited to:
– Whole grains
– Protein foods
Plant-based protein positively contributes to health and the environment. The guide recommends consuming plant-based protein more often. Plant-based protein includes: legumes, nuts, seeds, tofu. Other recommended source of protein include: 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. Plant-based protein have significant positive impact on health and on the environment. Research suggests that plant-based foods, which in rich in fiber, decrease cardiovascular disease risk, colon cancer and type 2 diabetes.
Tip: When using plant-based protein, meals can be planned around flavour profiles rather than protein. For example, Greek flavours include: lemon, black olives, oregano, tomatoes and cucumber. An easy plant-based Greek dish could be a quinoa bowl with Greek spice marinated chickpeas, spinach, lemon juice, tomatoes, cucumbers and black olives.
Limit saturated fats & increase unsaturated fats
Limit saturated fats and increase unsaturated fats. Saturated fats should be limited and should be replaced by unsaturated fat foods. Examples of foods high in saturated fat includes fatty red meat, processed meats, fired foods and high fat cheeses. Saturated fats are usually present in meat while unsaturated fats are usually present in vegetarian foods. Examples of food high in unsaturated fat “good fats” includes: avocado, nuts, olives and fish. Research suggests unsaturated fats have a positive effect on overall heath as they lower risk of vascular disease, heart disease, and stroke.
Tip: To easily reduce saturated fats from dishes try reducing or eliminating cheese from dishes and replacing it with nuts or avocado. For example, you can replace the cheese in a sandwich or a burger by avocado.
Water is foundational to life
The human body is 75% water! Water is recommended as the beverage of choice. Water supports health and promote hydration without adding calories. Dinking adequate amounts of water is essential for metabolic and digestive processes. Impacts of dehydration are vast and include: constipation, weight gain, high cholesterol, fatigue, head ache, and high blood pressure. Drink up! It can be difficult to drink enough water throughout the day.
Tip: to increase your water intake try adding flavours to your water (e.g. cucumber slices, lemon or lime wedges), carrying a water bottle with you throughout the day and having a cool glass of water as soon as you wake up.
Healthy eating is more than food!
Food is an integral part of all social interactions, celebrations, cultures and family tradition. To make healthy eating a lifestyle, it is essential to enjoy your food. Nutritious foods should reflect your taste and preferences as well as your food traditions. Eating together reinforces these positive eating habits and supports a healthy relationship with food. Cooking and eating together is a fun way to connect with friends, family and to foster connections between generations and cultures.
Tip: Organizing potlucks with friends and family or baking night with kids are fun and easy ways to spend quality time together and sustain a healthy relationship with food.
Processed foods and beverages are likely to negatively impact health as they often result in excess sodium, free sugars and/or saturated fat. It is important to understand that it is the way we eat the majority of the time that has the most impact on our health.
Free sugars are defined as being added to foods and beverages and do not include the naturally occurring sources of sugars found in intact or cut fruits and vegetables. Free sugars are found in a variety of products such as: sugary drinks, condiments, sugary breakfast cereals, confectioneries and other processed foods. The Canadian foods guide recommends consuming less than 10% of total energy intake from free sugars.
High sodium intake is associated with higher blood pressure which is a risk factor for cardiovascular disease. High amount of sodium is often found in cheeses, processed meats, dips and condiments. The Canadian foods guide recommends consuming less than 2300 mg of sodium per day.
Lowering intakes of foods that contain mostly saturated fat, by replacing with foods that contain mostly unsaturated fat, helps lower cardiovascular risk factors.
Saturated fats are found in animal-based foods such as cream, butter, cheeses, and fatty meats as well as some vegetable oils. The Canadian foods guide recommends consuming less than 10% of total energy intake from saturated fats.
Tip: Cooking at home using whole ingredients is a way to reduce intake of free sugars, sodium and saturated fats. You can reduce free sugar, sodium and saturated fats by using fresh herbs, garlic, lemon and lime zest, non-sodium added spice blends and essential oils. For example, instead of frying fish with batter and fries you can garnish fish with lemon zest and garlic, serve with fresh dill, oven roasted potatoes and steamed broccoli.
Highly processed foods have become the easy choice in our food environment. Food skills are essential to navigate the food environment and support healthy eating. Food skills include the ability and knowledge to understand food labels, the ability to assess ripeness of vegetables and fruits, skills to plan meals within budget as well as technical skills to prepare meals.
Food skills can be taught, learned and shared. At ZestyKits we believe food skills are fundamental to a healthy lifestyle. Our meal kits provide pre-measured fresh ingredients, recipes with illustrated instructions and ripe vegetables and fruits. As such, ZestyKits meal kits are a teaching tool, prevent food waste and are a time saver.