Planning a Healthy Diet

Diet Planning Principles

• Adequacy

• Balance

• KCalorie

• Nutrient Density

• Moderation

• Variety 

Health Canada’s healthy Eating Strategy goal

Improve the food environment in Canada to make healthier/easier choices for consumers.

Health Canada’s healthy Eating Strategy Parts

1) Improving Healthy Eating info (changing nutrition labels, improving nutrition quality of foods/protecting vulnerable populations) 

2) Protecting Vulnerable Populations

Diet-Planning Guides 

• Emphasizes variety veg, fruit, whole grains, protein foods. 

• Low saturated fat, cholesterol, salt, added sugars. 

• Drinks lot of water 

Revisions To Canada’s Food Guide

• The original purpose to prevent nutritional.

• CFG - Based on current nutritional science. Intake patterns meet nutritient rec set by DRIs (uses broader range from 3 food categories)

Key messages on backside of Canadas food guide

• Be mindful of eating habits 

• Cook more often 

• Enjoy your food 

• Use food labels 

• Limit highly processed food 

• Be aware of food marketing 

Canada’s Dietary Guidelines

Guideline 1: Nutrition foods are foundation. Veg, fruits, whole grain eaten regularly. Proteins include legumes, nuts, seeds, tofu, etc.

Guideline 2: Processed/prepared foods/drinks that high in sodium, free sugar, saturated fat shouldn’t be eaten regularly. 

Guideline 3: Food skill important to help healthy eating

Healthy options for veg/fruits

• Fresh 

• Dried 

• Frozen 

• Canned 

(Pick veg/fruits with different colour) 

Whole grains (adding to diet)

• Oatmeal (breakfest)

• Popcorn as snack

• Replacing Brown rice with white rice 

• Whole wheat bread 

Protein Foods

(Legumes, nuts and unsalted seeds)

• Milk, alternative protein foods (lower fat) 

• Lean cuts (beef, pork (round, loin) 

• Fish, poultry, eggs 

Who enforces food labelling regulations

Canadian Food Inspection Agency (CFIA)

Food label Requirements

Nutrition Facts Table 

• Serving Size

• Nutrition Facts

• The Daily Value 

*Min 12 care nutrition’s and calories 

Ingredient list 

Allergen declaration and gluten sources 

Country of origin claims 

Nutrition content claims/health claims

Nutrition Facts table must include (in depth)

• Total food energy 

• Total fat (g and % daily value) 

• Saturated and trans fats (g and % Daily value) 

• Total carbs, starch, sugar, fibre (g and % daily values)

• Sugars (free sugars)(g and daily value)

• Protein (g) 

• Cholesterol 

• Sodium

Priority Food Allergens

Eggs, fish, milk, mustard, peanuts, shellfish, sesame, soy, tree nuts, and wheat.

Nutrient Content claims

Statements that characterize quantity of nutrient in a food 

Types of Nutrient content claims 

• Disease Risk Reduction Claims 

• Function Claims 

Nutrients want a lot of

• Calcium

• Iron 

• Fibre 

Nutrients want less of

• Fat

• Saturated fat

• Sugars

• Sodium

% Daily Value (%DV)

Tells you if serving size has a lot/little of nutrients

*5% is little

*15% is a lot

Ingredient List

Uses foods’ common names in order of predominance by weight (most to least)

Includes additives used to preserve/enhance

Plant Based Diet include 

• Small amount of meat, seafood, or poultry

• Abundance of veg, whole grain, legumes, fruits, nuts, and seeds

Plant based diets (key nutrients)

• Protein - Milk, eggs meet protein levels

• Iron - Legumes, dark greens, iron-fortified cereals, whole grains.

• Zinc - Seafood, isn’t absorb much

• Calcium - Supplements

• Vitamin B - Supplements

• Vitamin D - Supplements

• Omega-3 fatty acid - canola oil, flax meal, walnuts, soy beans + oils and fish and eggs