Canada’s long-anticipated revised Food Guide has some big changes on healthy eating, with the new concept of eating well and living well.

The new guide does away with the four food groups and advice on the number of servings to eat each day- and instead presents a number of general guidelines including:

• Eating well, by including fruits and vegetables, plant-based proteins, healthy fats and drinking water; and also
• Living well, by focusing on where, when, why and how we eat.

Here are the healthy eating recommendations in more details:

Be mindful of your eating habits

• Take time to eat
• Notice when you are hungry and when you are full

Cook more often

• Plan what you eat
• Involve others in planning and preparing meals

Enjoy your food

• Culture and food tradition can be a part of healthy eating

Eat meals with others

Make it a habit to eat a variety of healthy foods each day.

Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.

• Choose foods with healthy fats instead of saturated fat

Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.

• Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat
• Choose healthier menu options when eating out

Make water your drink of choice

• Replace sugary drinks with water

Use food labels

Be aware that food marketing can influence your choices

Find Food Tips, Recipes and Resources from Canada’s Food Guide website.