What I like about the new Canada Food Guide

Hot off the press is the new Canadian Food Guide and though I don’t usually pay much attention to food guides, I am happy to say I am impressed with some of the elements of this one.  Here are my favourite aspects:

  1. Choose proteins that come from plants

Yeah! I absolutely love this aspect of the food guide. As someone who has been following a mostly vegetarian diet for 30 years, it is nice to see that beans, legumes and nuts and seeds are finally  recognized. These foods have always been part of my plate and never received the recognition they deserved.  If you are looking for some inspiration, check out our family’s favourite chickpea salad recipe here.


2. Fill half your plate with fruits and vegetables

For so long people have been filling their plate with protein and carbohydrates like the traditional meal of meat and potatoes with a side of vegetables. Now we know better. In order to get the fibre and all the phytonutrients our bodies need we should make sure that fruits and vegetables make up half of our plate and not be an after-thought.  It doesn’t have to be complicated either. Steam some broccoli and cauliflower, roast some squash and sweet potatoes or just have a mixed green salad. Or try this recipe using sweet potatoes as a stand in for noodles.


3. Be mindful of your eating habits

Lots of us just eat to eat and don’t look for internal cues that we are actually hungry. It is important to be aware and eat when we are hungry and stop just as we start to feel full.


4.  Cook more often

This is another one that we often don’t think about. It can be tempting today with our busy lives to buy frozen or prepared foods.  Cooking doesn’t have to be so complicated.  Just the other day my kids asked for these broccoli egg muffins .  I was so surprised at how much they enjoyed this simple recipe, a great option for a quick and easy dinner. To get more homemade meals on the table, pick a few recipes you want to make each week and make sure you have all the ingredients on hand.  Choose quick stir fries or pasta dishes that can come together in less than 30 minutes.


Not sure how to add more plant-based proteins to your repertoire or get quick and easy meals on the table your kids will devour? I would absolutely love to help you with some options or prepare a customized meal plan for you and your family. You can email me at karen@nutrilicious.ca and don’t forget to sign up for my newsletter.