Above photo: Adapted from a recipe by Gerry Kasten, Registered Dietitian.
Even though our knowledge about food and nutrition has grown, it has been more than 10 years since Canada’s Food Guide was revised. In upcoming months, Health Canada will be introducing the updated Food Guide to better reflect the current lifestyles of Canadians.
It shapes policy, hospital menus, school nutrition education, and dietitians’ guidance to help people make healthier choices. Today a clear, easy to follow food guide is needed more than ever as 7% of Canadians over age 12 have diabetes and 2.4 million Canadians suffer from heart disease.
To help Canadians be well and avoid getting sick, the revised Food Guide will have a new look and feature how to make healthy eating easier. The key messages are to eat more fresh vegetables and fruit and choose foods lower in sugar and salt. The new Food Guide will also include tips on how to build healthy eating habits.
- Cook more at home - This can help reduce salt and sugar intake and allow you to control the foods you’re eating.
- Make ½ your plate vegetables – This can be tasty, easy, and healthy. Below is a quick recipe that can help add more vegetables into your home cooking.
- Choose more plant-based proteins - Beans, tofu, nuts, and seeds are all great sources of fibre and nutrients, plus they cost less than meat.
Eat more plant foods, cook at home, cut down on packaged foods, and be on the lookout for updates coming to Canada’s Food Guide.
Here’s a delicious recipe to get you started!
- 1 tbsp oil 15 mL
- 2 cloves garlic, pressed 2
- 4 cups kale, tough ribs removed 1 litre
- 2 leeks 2
- 1 red bell pepper 1
- ½ cup tahini 125 mL
- 2 tsp Sriracha sauce 10 mL
- 2 tsp soy sauce, reduced sodium 10 mL
- Heat oil and garlic in large wok.
- To remove ribs from kale, hold onto stem and run your other hand up the stem, tearing the leaves off. Chop the kale and add to wok.
- Thinly slice the bottom stalk of the leeks and discard the dark green leaves. Add sliced leeks to kale.
- Dice red bell pepper and add to wok.
- Cook vegetables in wok until kale has wilted.
- Add tahini, Sriracha sauce, and soy sauce to wok.
- Serves 4.
Article written by 3rd year UBC Dietetics students, Marianne Thomas & Naomi Johnson with support from Kathy Romses, Vancouver Coastal Health Public Health Dietitian