---

Homepage

---

Canada, United States

Countries establish food guides based on their research(Epidemiology) and information from professionals in the field of Human Nutrition.

Both United States and Canada recently updated their food guides to reflect the most up-to-date information from research, and global initiatives pertaining to nutrition and health.

USA

In the United States, they have a website detailing dietary guidelines:

United States Food Guide
Dietary Guidelines USA, and the website; myplate.gov,Myplate.gov, an online website that educates about nutrition; including food groups, food portioning, and they have an app you can download and use.

The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains - starch, and dairy) in a proportion setting, making it easier to understand the types of food and quantity to include in each meal.
And, it gives you your personal food group targets – what and how much to eat within your calorie allowance. Your food plan will be personalized to you; based on your age, weight, height. sex, and your exercise activity level.

Vegetables make up the largest portion on the plate, which is forty percent, followed by grains, which is thirty percent.

Fruits make up ten percent of the plate, and proteins make up twenty percent.
Fruits and vegetables fill half the plate, whereas proteins and grains fill the other half.
A small amount of dairy in a glass (milk) or cup (like yogurt) is incorporated in the diet.

In the USA, the current low intakes of nutrient-dense foods and beverages from food groups has resulted in underconsumption of some nutrients and dietary components. Those are calcium, vitamin D, potassium, dietary fiber, and iron.

Similar to Canada, the American Food Guide emphasises lots of leafy green, orange, and yellow vegetables, lean cuts of meat, whole wheat breads and pastas and rice, non fat or low fat dairy foods; snacking on healthier nutrient dense foods like nuts, seeds; and limiting saturated fats while including healthier unsaturated fats, and, cooking with those as well.

Eating lots of fresh fruit, like apples, oranges and pears. Limit intakes of baked goods, high sodium foods, and include healhier choices when eating out. Limit sugar rich drinks - drink more water!.

Canada

In Canada, the Dept of Health, has an online website;
from Canadas Food Guide; ,
with details for daily meal planning from the available food groups; and recommedations on how much of each food group you should consume based on your age, sex, lifestyle.
You can also browse healthy recipes complete with ingredients and directions.

You can easily find 'Food Guides' online by searching: Food Guide Canada, Food Guide USA, 'Food Guide Your Country Name'.

For Healthier Eating: FoodGuide Recommendations

Make it a habit to eat a variety of healthy foods each day.
Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.
Choose foods with healthy fats and limit saturated fat.

Limit highly processed foods. If you choose these foods, eat them less often and in small amounts.

Prepare meals and snacks using ingredients that have little to no added sodium, sugars, or saturated fat. Choose healthier menu options when eating out.

Make water your drink of choice.
Replace sugary drinks with water.

In Canada, according to recent research, and food guides, many adults have inadequate intakes of magnesium, calcium, vitamin A and vitamin D. There is also concern that Canadian adults may not be meeting their needs for potassium and fibre.

Food Sources Of Select Nutrients(weblink)

2020-2025 Food Nutrients By Select Foods

Food Sources with Potassium(weblink) content included:

Potassium in Select Foods

Foods for Magnesium

¤1oz chia seeds 110mg
¤1 oz dry roasted almonds 80mg
¤1/2 cup boiled spinach 78mg
¤1oz dry roasted cashews 78mg
¤2 lg shredded wheat biscuits 62mg
¤1 cup soy milk plain 62mg
¤1 cup milk 24mg
¤1 cup shelled edamame 100mg
¤2 tbl smooth peanut butter 49mg
¤7oz baked potato with skin 86mg
¤1 cup cooked brown rice 81mg
¤8oz plain low fat yogurt 40mg
¤1 cup cereal fortified at 10% 41mg
¤2 slice whole wheat bread 46mg

Fats

Fats are one of the three major macronutrients, along with carbohydrates and proteins.

The USDA recommends getting up to 35 percent of your calories from fat. This means:

up to 97 grams of fat per day in a 2,500-calorie diet
up to 66 grams of fat per day in a 2,000-calorie diet
around 50 grams of fat per day in a 1,500-calorie diet.

But not all fats are created equal. It’s best to avoid eating foods that contain trans fats whenever possible.
It’s fine to include some saturated fats — such as eggs, meat, or dairy — in your diet. But try to get most of your fat intake from monounsaturated and polyunsaturated sources such as:
▪olives and olive oil
▪nuts and seeds (walnuts, almonds)
▪fatty fish (sardines, herring)
▪and fish oil
avocados


Dietary Fat

Dietary fat is the fat we consume in food (not to be confused with body fat, which is the fat we store in our bodies).

Fat is an important and necessary source of energy in our diets. With about nine calories per gram, fat offers more than double the calories contained in the equivalent amount of carbohydrate or protein (each of which has four calories per gram).(5)

The right types of dietary fat serve important functions in our bodies.
In the same way that overeating carbohydrates or protein will cause the storage of body fat, eating too much dietary fat can lead to excess body fat also.

Reading Food Nutrition Labels

When you look at a Nutrition Facts label on food packaging, you'll see "total fat" indicated at the top of the label, listed just below the calorie count.

Total fat is the combined value of the different types of fat, including saturated fat, polyunsaturated fat, and monounsaturated fat. Total fat also includes trans fat.

Healthy vs Unhealthy fats: Unsaturated vs Saturated fats

The majority of dietary fat that comes from animal sources is saturated fat. Some plant foods like coconut and palm oil also provide saturated fats,

Examples of saturated fat include butter, lard, and beef fat. High levels of saturated fat in your diet may increase your risk of heart disease.

Common foods with saturated fat include: hamburg, pork chops, whole milk, yogurt, processed cheese slices, cheddar cheese, coconut oil, potato chips, and many commercially prepared baked goods.


Trans fat is found in processed foods like processed sliced meats.(chicken, turkey, ham).
To find trans fats in foods, look for the wording on the food label; hydrogenated" or "partially-hydrogenated"; these identify trans fats.
According to medical experts, you should avoid foods with trans fat or eat them very occasionally.

MUFAs and PUFAs

MUFA is monounsaturated fats, and PUFA is polyunsaturated fats.
Foods with monounsaturated fats include: olives, nuts, avocadoes. Food sources of polyunsaturated fats include salmon, tuna, sardines, herring, and other cold-water fish. Walnuts and chia seeds also provide heart-healthy PUFAs. Polyunsaturated fats- also have omega 3 and omega 6.

In addition, the USDA recommends that you consume no more than 10% of your daily calories from saturated fat and as mentioned, that you avoid trans fat all together.

Fats From Cooking Oils

This chart at wiki shows the types of fats in some common cooking oils. From wiki chart of fat types in foods:(weblink)
Types of Fat in Cooking Oils - Chart

Protein

Protein foods include meat, poultry, seafood, eggs, nuts and seeds. Low-fat meats and poultry and unsalted nuts are healthier food choices.
Though they are vegetables, beans and peas are included in the protein group, because, according to ChooseMyPlate.gov, their nutrient content – protein, iron and zinc – is similar to animal foods.

Nuts

Nuts contain mufas and pufas and omegas and protein. They are higher in calories so limit portions.
They may help lower LDL low density lipoproteins; aka, bad cholesterol, and triglyceride levels.
Benefits of Nuts;
▪Unsaturated Fats (Lower Cholesterol),
▪Omega 3 Fatty Acids(healthy heart),
▪Fiber(satiety),
▪Vitamin E(healthy arteries),
▪L-Arginine(artery health); and,
▪Plant Sterols which can lower bad cholesterol.
Plant sterols are naturally present in nuts: also, they are sometimes used to fortify foods like margarine.

Nuts are rich in fats with 80 percent fat content per nut, so a serving should be 1.5 oz; which equals a few in the palm of your hand. For nut spreads, like peanut butter or almond, use 1.5 to 2 tablespoon per serving.

The American Heart Association recommends eating 4 servings of raw unsalted; basically, plain raw nuts per week.

Fat Content

Walnuts contain the most Omega-3s. Per 1 oz serving, Chestnuts have the lesst fat at 0.6g(70cal); and Macadamia nuts the most, with 21.6g(204cal).
Almonds, fat is 14.2g(164cal), and Walnuts, having 18.5g(185cal).

In a 1oz serving, almonds have more magnesium than walnuts: 14% vs 24%(almonds), walnuts have tad more copper; 32% vs 50%(walnuts); walnuts have more B6; 3% vs 12%(walnuts); almonds have more vitamin E:2% vs 48%(almonds).

Other popular nuts include cashews, pistachios, hazelnuts, brazil nuts, and peanuts.

Potassium is also in nuts, with moderate amounts per 1oz serving.

Vegetable protein

Other vegetable-based sources of protein include tofu, bean curd and mycoprotein and quorn. They are full of protein, low in fat, and, can be used in place of meat in most recipes. Buy organic it is better.

Eggs

Eggs are a good source of protein, vitamins E, D, Selenium, and other minerals. Like meat, they do contain cholesterol, so eat them accordingly if your watching your cholesterol level.
They’re a good choice for a healthy balanced diet. Look for free run hens which contain additional nutrients, and omega enriched eggs provide omega 3 and 6.

Meat

Meat is a good source of protein, vitamins and minerals.
It’s one of the main sources of vitamin B12, an important vitamin which is only found in food from animals like meat and milk.

Try to choose lean cuts of meat with less visible white fat. Hamburg now available in lean and xlean varieties.

Red Meat - Processed Meat Red meat includes beef, lamb, venison and pork, all of which can form part of a healthy diet.

Processed meat is meat that has been preserved by smoking, curing, salting or adding preservatives. Processed meat includes things like sausages, bacon, burgers, ham, salami, other cured meats and pâté.
Recommended to limit process meats to only few slices per day about 60-70 grams.(depending on slice thinness). Most sliced meats average 125-150g sodium per slice. Exception is beef, which usually has large slices and additional sodium.

Beef liver is very affordable and contains mega nutrients. Only a small portion, 3oz, meets a high percentage of most B vitamins daily DRIs, and surpasses those for B2, B12, and B7.

Fish

Fish is a great source of protein, vitamins, and minerals. Aim to eat at least two portions of fish every week, one of which should be oil-rich (one canned portion is usually 80g - 140g). Choose from fresh, frozen, or tinned fish. Common selections include haddock, halibut, salmon, cod, pollock.

For canned fish, try herring, sardines, tuna, mussels, and oysters. Look for water packed, as it is healthier.
You can also buy frozen precooked which is common for shrimp, and mussels.
They need only be thawed in the fridge and they are ready to eat. Watch for extra seasonings with all fish types, as this can add to the sodium content. Also, buy wild caught fish where available.

Oil-rich fish

Oil-rich fish like salmon, sardines, herring, and mackerel contain omega 3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D.

Weblink: Food Standards
Five Food Groups

Dairy

Dairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium, which helps keep our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.

Dairy-free milk alternatives include soy milk, almond and rice. If you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium; and usually vitamins A, D, B12.

Choose fat-free or low-fat dairy products, such as milk, yogurt, frozen yogurt, cottage cheese, natural cheeses and soy beverages. Opt for sugar free as well.

According to the Dietary Guidelines, cream, sour cream and cream cheese are excluded from the dairy food group due to their low calcium content. Butter has also been excluded due to fat type(saturated).

Starch and Carbs

Starch is required to fuel the body and is a good source of energy. Examples of starchy foods are potatoes, bread, rice, bananas, and pasta. White bread, and white rice contain less nutrition than whole wheat bread or brown rice.

Unlike refined carbs, whole wheat carbohydrates contain essential fiber, iron, and other vitamins and minerals.

Eat foods like whole wheat bread, brown rice, oats, whole wheat pasta. They contain more nutrients than those made with regular flour and grains. If buying flour, look for 'whole wheat flour', on the packaging. Wheat flour is not the same as whole wheat flour.

Grains

The Dietary Guidelines advise that whole grains make up half of the grains you eat daily, because whole grains retain the natural nutrients and fiber that are removed from refined grains.

Enriched grain products are unique in that vitamins and minerals are readded to replace those lost during processing.

Whole grain products include whole-grain cereals, whole-wheat bread, oatmeal and brown rice. Refined- and enriched grain products include white breads, white rice, enriched pasta and crackers.

Fiber

Fiber is a type of carbohydrate that the body cannot digest; therefore it passes through the digestive system undigested. Unlike most carbs, which become sugar molecules once digested; fiber does not.

However, fiber does help to regulate the body's use of sugars; and control hunger!

Fiber comes in two varieties, both beneficial to health:

Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

Weblink: Harvard Education
Carbs - Fiber, Nutrition

Whole foods contain more fiber than can foods. Each type of food: grains, fruits, vegetables have various amounts of fiber; so eating from each group provides the best nutrition on a daily basis.

The Academy of Nutrition and Dietetics recommends adults eat 14 grams of fiber for every 1,000 calories consumed daily. This translates to approximately 24 grams of fiber for women and 38 grams for men daily.

Most legumes are high in protein, fiber, and various nutrients.
Most are easy to prepare, and they are among the world’s cheapest sources of quality nutrition. Try low sodium canned lentils, chickpeas, black beans, and adzuki beans.

To add fiber to your diet try eating 2 slices of whole wheat bread for 6 grams.(3g per slice). And, a cup of cooked oatmeal has 4 grams. Eating just two servings per day can provide good health benefits.

FYI

Overall, including fiber in your diet can regulate your body's satiation, regulate blood sugar, lower the risk of colin and breast cancer, and, lower the risk of diabetes.

If your inreasing fiber intake do so slowly, as large intakes of fiber can cause gas, bloating, and possibly, abdominal discomfort.

Fruits and Vegetables

Fresh seasonal fruits, frozen, canned or dried fruits and 100 percent fruit juices all qualify for this food group.

Because fruits vary in nutrient content and amount, eat a variety of fruits, such as apples, oranges, bananas, grapes, melons, berries, raisins and 100 percent apple or orange juice to get the best nutrient and antioxidant benefits found in fruits.

Fruits to eat with fiber content; eat,
▪pears(5.5grams fiber medium size raw),
• fresh strawberries(3 grams 1 cup),
▪medium avocado(10 grams 1 cup),
▪medium apple(4.4 grams),
▪fresh raspberries(8 grams 1 cup),
▪ripe banana(3.1 grams).

Yellow, orange, and red vegetables including carrots, squash, sweet potatoes, and tomatoes are good sources of vitamin A. Green leafy are good sources of B vitamins. Eat some from each type to get macro and micro nutrients.

Starchy vegetables include food like potatoes and corn and contain B vitamins.

Vegetables to eat with fiber content; raw carrots(3.6 grams 1 cup), raw beets(3.8 1 cup), fresh brocolli(2.4 grams 1 cup), raw brussel sprouts(3.3 grams 1 cup).

Legumes with fiber content; eat, lentils cooked(13 grams 1 cup), chickpeas cooked(12 grams 1 cup), lima beans cooked(7 grams 1 cup). quinoa cooked(5 grams 1 cup), black beans (10grams 1 cup). Legumes are also a good source of potassium, and are usually available with low or no salt.

Other Foods- Drinks

Organic Foods

Many people now eat organic foods. Foods containing organic require special labelling according to how it was processed and the ingredients. In the USA, organic foods must follow these guidelines.

“100% Organic” (may use USDA seal); 100% organic ingredients, including processing.

“Organic” (may use USDA seal); Contains at least 95% organic ingredients Remaining 5% of ingredients are on USDA’s list of allowed ingredients.

“Made with organic ingredients” Must contain 70 to 95% organic ingredients.

Fortifed Foods

Many processed foods we eat are fortified with vitamins and minerals. Good examples are cereals, milk, soy milk, eggs, breads, margarine, yogurt, tofu.
Also, some food groups naturally contain more vitmins and minerals based on their origin; like free roam hens, and grass fed beef.

Adding additional nutrients to foods began in the late 1930s and early 1940s in both Canada and USA. Salt was the first food fortified in Canada with iodine being added to help prevent goiter, and soon after, vitamin D was added to milk to prevent rickets.

Current day there are several vitamins and minerals added to food products by food manufacturers. Some are legistated as mandatory by government while others are added based on good nutrition guidelines.

Governments monitor their population for nutrition deficiencies; and based on that information they set out guidelines for manufactures to follow when supplementing foods.

Eating fortified foods is a good way to increase your daily recommended values as long as the food itself is nutrition based; like low sugar content cereal and low fat milk and dairy products.

Enriched Flour has iron, folic acid, niacin, riboflavin, and thiamin added.

Baked Goods/Breads with Refined Flours

Products made from refined flours, like bakery goods and breads provide little if any nutrition. Choose baked goods made with whole wheat flours when available, or make your own. See Recipes;Whole Wheat Bread and Buns

Read food labels more often to look for ingredients that offer some nutrition.
When eating out choose whole wheat breads and buns; many fast food restaurants now offer the choice of regular buns or nutrition based like whole wheat, ancient grains, and multi grains.

Drinks and Water

Drink lots of water between meals. Aim to drink 6-8 glasses of fluid each day to help keep the body hydrated.

Alcohol and Soft Drinks

Alcoholic and drink beverages are considered empty calorie foods because, while providing energy, they contribute no essential nutrients.
Water, lower fat milk and sugar free drinks, including tea and coffee all count. Choose sugar free options instead of sugary drinks.
Fruit juices are best if they are 100% juice and only natural sugar; no additional sugar added.

Weblink - Canada.ca
Nutrient Data - Fruit Juices and Common Foods

Food Guides - Europe
Europe Food Guides



YOU MAY LIKE:

---

Free Android Wine App

Click Here

---

Develop Android Apps - Free Tutorials Click Here

---

If you Liked 'Nutrition Basics', Give Us a Social Mention

You May Also Like:

Make Sushi At Home | ProTips Photography |