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Presenting Eating Well
with Canada’s Food
Guide
Objectives
• Review the evidence and process used in the
development of Eating Well with Canada’s
Food Guide (2007)
• Present key content of the Food Guide
• Highlight key features of the Food Guide
website and the Resource for Educators and
Communicators
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Eating Well with Canada’ Food Guide
• Is based on current evidence
• Communicates amounts and types of food
needed to help:
• Meet nutrient needs and promote health
• Minimize the risk of obesity, type 2 diabetes, heart
disease, certain types of cancer and osteoporosis
• Provides the cornerstone for nutrition policies
and programs
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Evidence used to develop Canada’s
Food Guide
• Dietary Reference Intakes (DRIs)
• Association between foods and chronic
diseases
• Research and consultation activities
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Review of the previous Food Guide
Review of the environmental context
Stakeholder consultation
Focus group testing
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Dietary Reference Intakes (DRIs)
• DRIs are a set of nutrient reference values
• For vitamins, minerals, macronutrients and energy
• Used modelling to develop the eating pattern
• Examined different combinations of amounts and
types of food to find an eating pattern that would
meet nutrient needs
• Used DRI nutrient reference values and assessment
methods to determine if the eating pattern was
satisfactory
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Dietary Reference Intakes (DRIs)
Vitamins and minerals
• Assessed against Estimated Average
Requirement (EAR) when available or Adequate
Intake (AI)
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Dietary Reference Intakes (DRIs)
Macronutrients
• Assessed using Acceptable Macronutrient
Distribution Ranges (AMDRs)
Age
group
AMDRs
Percent calories from
Carbohydrates
1-3 yrs
4-18 yrs
19 yrs +
45-65 %
Protein
Fat
5-20%
30-40%
10-30%
25-35%
10-35%
20-35%
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Dietary Reference Intakes (DRIs)
Energy
• Assessed median energy content of diets against
Estimated Energy Requirement (EER) for reference
individuals
• To avoid overestimation of energy requirements, a
sedentary level of activity was considered in the
EER formula
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Association between foods and
chronic diseases
• Review based on two key reports:
• WHO/FAO Joint Report on Diet, Nutrition and the
Prevention of Chronic Diseases (2003)
• US 2005 Dietary Guidelines Advisory Committee
Report
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Association between foods and
chronic diseases
• Convincing evidence
• ↑ Vegetables and fruit: ↓CVD and ↓ Cancer
• ↑ Whole grains: ↓ CVD
• ↑ Fish: ↓ CVD
• Food intake pattern reviewed for consistency
• Consistent with vegetables, fruit and whole grains
• Added statement “Eat at least two Food Guide
Servings of fish each week.”
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Research and consultation activities
• Review of the previous Food Guide
• Review of the environmental context
• Stakeholder consultation
• Online consultation (over 6000 responses)
• Two sets of regional meetings (2005 & 2006)
• Focus group testing
• All 3 components of the Food Guide package
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Advisory Committees
• DRI Expert Advisory Committee
• Provided advice on the development of the
eating pattern in Canada’s Food Guide
• Food Guide Advisory Committee
• Provided guidance on communicating the eating
pattern on Canada’s Food Guide
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Eating Well with Canada’s Food Guide
• Rainbow design emphasizes
vegetables and fruit
• Background image depicts
connection between food
and their origin
• Graphics reflect diversity of
foods available in Canada
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A healthy eating pattern for Canadians
• The interior pages provide guidance on quantity
of food to eat and quality of food choices
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A note on calories and the eating pattern
• The Food Guide will meet nutrient needs but
not necessarily calorie needs
• Calorie needs and food choices vary among
individuals
• If more calories are needed, emphasize more
food from the food groups to maintain
macronutrient profile
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Guidance on the quantity of food
• Guidance is given for
males and females, 2
years and older:
• Children, teens and
adults
• A small amount of
unsaturated fats is
recommended
• For intake of essential
fatty acids
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What is one Food Guide Serving?
• A “Food Guide Serving” is:
• A reference amount
• Not necessarily intended to represent what would
be eaten in one sitting
• Illustrations and different
measures are used to help
communicate what is one
Food Guide Serving
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Counting Food Guide Servings
• An example is provided illustrating how to
estimate the number of Food Guide Servings
in a meal
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Guidance on the quality of food choices
• Oils and fats
• The types of oils and fats to include and the
types to limit
• Choices within each food group
• Guidance on lower fat / sugar / salt choices (ex:
“Choose vegetables and fruit prepared with little
or no added fat, sugar or salt.”)
• The Food Guide includes more guidance on
quality of choices
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Guidance on the quality of food choices:
Vegetables and Fruit
• Eat at least one dark green and one orange
vegetable each day
• For folate and vitamin A intake
• Have vegetables and
fruit more often than
juice
• For fibre intake
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Guidance on the quality of food choices:
Grain Products
• Make at least half your grain products whole
grain each day
• For fibre and magnesium intake
• To reduce risk of cardiovascular
disease
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Guidance on the quality of food choices:
Milk and Alternatives
• Drink skim, 1%, or 2% milk each day
• For calcium and vitamin D intake
• Have 500 mL (2 cups) of milk
every day for adequate vitamin D
• Drink fortified soy beverages if
you do not drink milk
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Guidance on the quality of food choices:
Meat and Alternatives
• Have meat alternatives such as beans,
lentils and tofu often
• For a lower saturated fat intake
• For fibre intake
• Eat at least two Food Guide
Servings of fish each week
• To reduce risk of cardiovascular
disease
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Make each Food Guide Serving count….
• Advice on the quality of food choices is an
essential part of the pattern
• Bolded statements provide
advice on quality of choices
• Statements in regular font
provide actionable tips
• Messages on variety and
water
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Advice for children
• Young children need to eat small amounts
of food throughout the day.
• Nutritious foods that contain fat do
not need to be restricted.
• These foods are a concentrated source
of calories that are needed for growth.
• Parents and caregivers are role
models.
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Advice for women of childbearing age
• All women who could become pregnant and
those who are pregnant or breastfeeding
need a multivitamin containing folic acid
every day.
• Pregnant women need to ensure that
their multivitamin also contains iron.
• A health care professional can help with
finding the multivitamin that is right for
each woman.
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Advice for women of childbearing age
• Extra calories are needed during:
• The 2nd and 3rd trimesters of pregnancy
• Breastfeeding
• Including an extra 2 or 3 Food Guide
Servings is expected to meet these
additional needs
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Advice for men and women over 50
• Health benefits are associated with adequate
vitamin D intake
• Vitamin D requirements increase at
age 50 and again at age 70:
• 400 IU (10 micrograms) at age 51
• 600 IU (15 micrograms) at age 71
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Advice for men and women over 50
• It is difficult to meet these vitamin D
levels without recommending
unrealistic amounts of some foods
• A supplement containing 400 IU
vitamin D, in addition to following
the Food Guide will achieve
recommended dietary intake
levels
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Eat well and be active every day
• Highlights benefits of eating well and being active
• Encourages regular physical activity
• 2 ½ hours per week for adults
• At least 60 minutes per day for children and youth
• Includes messaging about
adding up physical activity
periods throughout the day
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Eat well and be active every day
• Encourages eating the recommended amount
and type of food
• Encourages limiting foods high in calories, fat,
sugar, salt
• Eating well requires
making different
choices for many
Canadians
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Eat well and be active every day
• Encourages the use of the Nutrition Facts table
• To choose foods with less fat, saturated
and trans fat, sugar and sodium
• To become aware of the calorie content of foods
• Encourages asking for
nutrition information to
make informed choices
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Eat well and be active every day
• Provides actionable tips towards…
• Eating well: ‘Take time to eat and
savour every bite!’
• And being active: ‘Walk wherever you
can – get off the bus early, use the
stairs.’
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Food Guide website
• Expands on information from the Food Guide in
four main sections:
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Food Guide Basics
Choosing Foods
Using the Food Guide
Maintain Healthy Habits
• Includes background
information on the Food
Guide
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Food Guide website
• Includes interactive tools:
• Guided tour
• My Food Guide
• Links to Dietitians
of Canada “EATracker”
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Resource for Educators and
Communicators
• Provides background
information on the
content of the Food
Guide
• Can be viewed or
downloaded from the Food
Guide web
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Resource for Educators and
Communicators
• “Tips for Consumers”
• Ready-to-use tips for each recommendation
• “Put it into Practice”
• How intermediaries can enhance consumer
understanding and application of the Food
Guide
• Sample one-day menus
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Conclusion
• Canada’s Food Guide is an evidenced-based
nutrition policy that defines and promotes
healthy eating for Canadians
• Intermediaries play a vital role in:
• Helping Canadians to understand and use the
Food Guide
• Integrating its recommendations into policies and
programs that support healthy eating
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For more information,
visit Canada’s Food Guide online:
www.healthcanada.gc.ca/foodguide
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