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June 23, 2025
Moving towards healthy eating patterns
The new US MyPlate food guide visual gets back to the basics of promoting healthy eating patterns. Replacing the pyramid, the new plate-shaped symbol is remarkably similar to the Just the Basics approach advocated by the Canadian Diabetes Association. Both harken back to a healthier eating pattern that is notably more consistent with the Mediterranean diet. They emphasize a diet rich in vegetables and fruit, with moderate amounts of grains, lean proteins and milk products.
The message is simple - a quick look at your plate is an easy way to check if you’re following a healthy eating pattern. Half of your plate should be filled with vegetables and fruit (with more vegetables). One quarter should be grain, preferably a whole grain. Another quarter should be a good quality protein, such as lean Canadian beef or fatty fish, or a meat alternative such as tofu or a legume. Low-fat milk and milk products are also a part of healthy meals.
Accompanying the MyPlate visual that simply illustrates how to eat a healthy balance, key messages emphasize nutrient rich food selections. The web site highlights the fact that Americans consume too many empty calories � nutrient poor foods that are high in solid fats and added sugars, such as cakes, cookies, pastries, donuts, and sweetened beverages such as soft drinks. The same is true in Canada.
For Your Practice
Given the rise in obesity and diabetes in the US and Canada, this type of dietary guidance makes a lot of sense. It emphasizes the consumption of plenty of vegetables and fruit which are generally low in calories and rich in nutrients. Balancing moderate portions of grains and starchy carbohydrates with healthy portions of protein rich foods can also help with appetite and weight management. Clearly, Canadians can also benefit from guidance to reduce their intake of empty calorie foods and choose whole, minimally processed foods that are naturally nutrient rich. Some facts to keep in mind:
- Calories from “Other Foods” such as soft drinks, chips, candy and chocolate bars account for 22% of Canadian energy intakes - second only to calories from grain products.1
- The majority of Canadians eat fewer than five servings of vegetables and fruit a day, less than what is recommended as part of a healthy eating pattern.1
- Canadians eat only moderate amounts of red meat (unprocessed and processed), similar to, and in some cases less than, intakes in Mediterranean countries such as Spain, Italy and Greece.2
Want to Learn More?
Visit the USDA site www.choosemyplate.gov.
See the Canadian Diabetes Association
Just the Basics tips for healthy eating.
References
1Garriguet D. Overview of Canadians Eating Habits 2004. Nutrition: Findings from the Canadian Community Health Survey. Statistics Canada, 2006, Catalogue no. 82-620-MIE � No. 2. Available at: http://dsp-psd.pwgsc.gc.ca/Collection/Statcan/82-620-M/82-620-MIE2006002.pdf.
2Wyness L, Weichselbaum E, O�Connor A, Williams EB, Benelam B, Riley H, Stanner S. Red Meat in the Diet: An Update. British Nutrition Foundation Nutrition Bulletin March 2011; 36:34�77.
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