Chapter 1. Introduction to Nutrition
Canada’s first food guide, the Official Food Rules, was developed in 1942 to help prevent nutritional deficiencies and improve the health of Canadians during wartime food rationing. Since that time, it was been transformed many times to adapt to the current situations and demands. The current version recommends the following:
- Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often. Select mono and poly-unsaturated fats over saturated fats.
- Limit highly processed foods. Prepare meals with little to no sodium, sugars or saturated fats.
- Make water your drink of choice.
- Use food labels
- Be aware that marketing can influence your choices.
Figure 1.5 Canada’s Food Guide
The guide outlines a set of recommendations to develop healthy eating habits:
- Be mindful of your eating habits. Take time to eat and notice when you are hungry and full.
- Cook more often. Plan what you eat, involve others in planning and prepare meals.
- Enjoy your food. Culture and food traditions can be part of healthy eating.
- Eat meals with others.