The food guides tell on the food groups which should be included in the balanced diet. Each country in the world releases a food guide, which is made according to the cultural value and type of food that people mostly love to cook and eat. One of the most popular food guides is the Canada food guide, which gives basic education to help people of all ages to adapt to healthy eating diets. The Canada food guide emphasizes on intake of naturally occurring food sources such as fruits, vegetables, lean meat, whole grain products, and poultry products. The food guide advises people to make water their natural drink and limit the intake of fizzy and carbonated drinks as it will add to the fat consumption and can lead to sugar.
The basic and important points of health Canada food guide are
- People should be mindful about their eating and drinking habits
- Cook food in their homes and limit the use of processed food
- Enjoy the food they consume
- Make a habit of eating meals with your family, friends and work colleagues
- Always read the food labels when buying grocery products
- Be wary of food marketing
- Limit or avoid foods which have a high quantity of sugars, sodium or unsaturated fats
The Canada food guide advice that on a single plate, half of the plate should include vegetables and fruits while one quarter should include protein foods and a second-quarter should be of whole-grain products. The vegetables and fruits contain a variety of nutrients such as vitamins, fibers, and minerals which are needed by the cells and tissues in the body to enable the body to function optimally. People can select fruits and vegetables according to their taste. There are numerous fruits and vegetables such as apples, bananas, peaches, mangoes, pears, guava, potatoes, tomatoes, cabbage, broccoli, carrots, and cauliflowers. The fruits and vegetables each have a unique taste, and people can also make juices, and milkshakes from their extract.
The housewives should make a list of meals which the family likes to eat and then prepare the food by either using fresh, canned or frozen vegetables or fruits. The meal or salads should be prepared with little seasonings, added sugars, and sauces. People should add olive oil, lemon juice, fresh herbs, or flavored vinegar to give a unique taste to the meals.
The protein foods are an essential component of a balanced diet and there many natural food resources that are enriched with protein such as lean meats, plant-based vegetables such as beans, lentils, and nuts. The dairy products such as eggs, lower-fat milk, and fish also contain protein. The protein food contains fibers, vitamin, anti-oxidants, and minerals, which is important for cell, muscle, blood vessel, and heart function. The whole-grain foods are also a significant part of the balanced diet, and the fiber content in them can help to lower the risk of heart diseases, stroke, certain cancers, and type 2 diabetes. The best whole grain products are pasta, cereals, white bread, and oatmeal.