Introducing the “Eat Well Plate”
This picture is the perfect snapshot to inspire us to Eat Well. Serve a variety of nourishing foods in the following healthy proportions on each plate:
- ½ veggies and fruit – the more colourful the better!
- ¼ whole grains – like oatmeal, whole grain pasta, brown rice, etc.
- ¼ protein – pork, lean meat, fish, dairy, beans, nuts, poultry, tofu, eggs, seeds, lentil.
Aim to
Quench thirst with water and eat 3 meals/day plus healthy snacks!
Is the food guide vegetarian?
No. Although ‘plant-based’ has become more popular, the guide dedicates ¼ of the plate to a variety of powerful proteins. It was not intended to promote ultra-processed simulated meat, dairy, and egg products.
Are meat and dairy still part of the food guide?
You bet! With lean meats like pork and beef, champions of iron and vitamin B12, and dairy key for calcium and vitamin D, these nourishing foods are still part of the food guide plate.
Do I need to cut back on meat to make room for more veggies?
The average Canadian gets 5% of their calories from red meat, while 50% come from calorie-rich, nutrient-poor ultra-processed foods. Make room for veggies by reducing discretionary foods – not nourishing ones.
Are plant foods healthy foods?
It depends how the food is prepared or processed. Be mindful of plant-based claims on foods like cookies or potato chips which are calorie-rich and nutrient poor.
Cooking at home using nourishing, foundational foods is a practical way to support healthy eating. It’s ‘getting back to the basics’ advice that is worth repeating.
Click the link in the sidebar to view more information and delicious recipes.
