Canada’s new food guide came out a couple months ago. It was updated for the first time in YEARS. While it is not perfect, it does include better recommendations compared to the old one.
Some of the key take-away points are:
Approximately 50% of your plate should consist of veggies, 25% high-quality carbs (including fruits, whole grains), and 25% healthy proteins (including nuts/seeds, legumes, organic tempeh, organic tofu, grass-finished local beef, organic skinless chicken breast, wild-caught fresh salmon).
Choose water as your beverage (not milk/juice/pop).
Choose more plant based proteins (ie more lentils, beans, nuts, seeds, organic tofu, etc) over animal based proteins (ie pork, bacon, sausage, etc.).
Eat more fruits and vegetables – about 50% of the plate should be vegetables and fruits should be included in the 25% of high-quality carbohydrates.
Include whole grains – be careful if you are gluten-intolerant, as most people are.