1. Presenting Eating Well with Canada’s Food Guide

2. Objectives
Review the evidence and process used in the development of Eating Well with Canada’s Food Guide (2007)
Present key content of the Food Guide
Highlight key features of the Food Guide website and the Resource for Educators and Communicators
The purpose of this presentation is to:
Provide an overview of the evidence and process used to develop the eating pattern and messages of the 2007 Food Guide;
Present key content of the consumer resource; and
Highlight features of the Food Guide website and the Resource for Educators and Communicators.

3. Eating Well with Canada’ Food Guide
Is based on current evidence
Communicates amounts and types of food needed to help:
Meet nutrient needs and promote health
Minimize the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis
Provides the cornerstone for nutrition policies and programs
Canada’s Food Guide translates the science of nutrition and health into a healthy eating pattern, by specifying amounts and types of food to eat.
By following Canada’s Food Guide, Canadians will be able to meet their nutrient needs and reduce their risk of obesity and nutrition-related chronic diseases.
People with special dietary requirements (such as those with diabetes or high blood cholesterol) may need additional guidance from a health care professional.
Canada’s Food Guide provides the cornerstone for nutrition policies and programs developed at the federal, provincial, regional and local levels.

4. Evidence used to develop Canada’s Food Guide
Dietary Reference Intakes (DRIs)
Association between foods and chronic diseases
Research and consultation activities
Review of the previous Food Guide
Review of the environmental context
Stakeholder consultation
Focus group testing
A range of evidence helped to shape Eating Well with Canada’s Food Guide:
The Dietary Reference Intakes and a review of two major reports on the association between foods and chronic diseases were key scientific inputs for the development of the eating pattern.
Other important evidence and input also helped shape Canada’s Food Guide:
Findings from a review of the 1992 Food Guide;
A review of the environmental context in which Canadians make food choices;
Stakeholder consultation; and
Focus testing of the Food Guide itself, the resource for educators and communicators, and the website.
How all these inputs were used will be discussed in more detail in the next few slides.

5. Dietary Reference Intakes (DRIs)
DRIs are a set of nutrient reference values
For vitamins, minerals, macronutrients and energy
Used modelling to develop the eating pattern
Examined different combinations of amounts and types of food to find an eating pattern that would meet nutrient needs
Used DRI nutrient reference values and assessment methods to determine if the eating pattern was satisfactory
The Dietary Reference Intakes or ‘DRIs’ are a comprehensive set of nutrient reference values for healthy populations that can be used for assessing and planning diets.
Values have been developed for vitamins, minerals, macronutrients, and energy.
They are established by Canadian and American scientists through a review process overseen by the U.S. Institute of Medicine, which is an independent nongovernmental body.
The eating pattern in Canada’s Food Guide was developed using computer modelling:
Modelling tests different combinations of types and amounts of food to find an eating pattern that meets nutrient needs.
As part of the modelling process, 500 diets were simulated for each age and gender group. The resulting nutrient distributions from these diets were assessed relative to the appropriate DRI values to determine whether the eating pattern was satisfactory or required further adjustments.
NOTE: More information on the Dietary Reference Intakes can be found on Health Canada’s website:

6. Dietary Reference Intakes (DRIs)
Vitamins and minerals
Assessed against Estimated Average Requirement (EAR) when available or Adequate Intake (AI)
The next few slides provide a brief overview of how nutrient distributions from modelling were assessed relative to the appropriate DRI values.
For vitamins and minerals:
The nutrient distributions were assessed against the Estimated Average Requirement or ‘EAR’ for the following nutrients: folate, magnesium, niacin, phosphorus, riboflavin, thiamin, vitamin A, vitamin B6, vitamin B12, vitamin C, zinc and iron.
For nutrients with an Adequate Intake or ‘AI’ - potassium, fibre, sodium, calcium, alpha linolenic acid, linoleic acid and vitamin D - the median nutrient content of the diets was compared to their respective AI value.

7. Dietary Reference Intakes (DRIs)
Macronutrients
Assessed using Acceptable Macronutrient Distribution Ranges (AMDRs)
AMDRs
Age group
Percent calories from
Carbohydrates
Protein
Fat
1-3 yrs
45-65 %
5-20%
30-40%
4-18 yrs
10-30%
25-35%
19 yrs +
10-35%
20-35%
For macronutrients (protein, fat, and carbohydrates):
the simulated diets were assessed against the DRI Acceptable Macronutrient Distribution Ranges (AMDRs) for these nutrients. The DRI AMDR values are presented here.
NOTE: The DRI AMDR values are also presented on page 4 of the print resource Eating Well with Canada’s Food Guide: A Resource for Educators and Communicators.

8. Dietary Reference Intakes (DRIs)
Energy
Assessed median energy content of diets against Estimated Energy Requirement (EER) for reference individuals
To avoid overestimation of energy requirements, a sedentary level of activity was considered in the EER formula
In terms of energy, the median energy content of the simulated diets was assessed relative to DRI Estimated Energy Requirements (EERs). The EERs were calculated using reference median heights and weights and a sedentary level of activity in the EER formula.
A sedentary level of activity was considered most appropriate so that there was no overestimation of energy requirements.
This does not mean that the Food Guide is only intended for sedentary individuals. The difference in calorie requirements for someone who is sedentary versus someone who is more active is far less than generally assumed.
NOTE: The EER tables presented on the Food Guide website ( can help illustrate this last point. The tables can be accessed by choosing the topic ‘How much food you need every day’ under the section ‘Food Guide Basics’.
NOTE: More information on modelling and the process used to develop the eating pattern can be found on the Food Guide website ( under ‘Background on the Food Guide’ and in the April 2007 issue of Nutrition Reviews.

9. Association between foods and chronic diseases
Review based on two key reports:
WHO/FAO Joint Report on Diet, Nutrition and the Prevention of Chronic Diseases (2003)
US 2005 Dietary Guidelines Advisory Committee Report
In addition to modelling, a review of the association between foods and chronic diseases was done based on findings from two comprehensive reports:
The WHO/FAO Joint Report on Diet, Nutrition and the Prevention of Chronic Diseases (2003), and
The US 2005 Dietary Guidelines Advisory Committee Report.

10. Association between foods and chronic diseases
Convincing evidence
↑ Vegetables and fruit: ↓CVD and ↓ Cancer
↑ Whole grains: ↓ CVD
↑ Fish: ↓ CVD
Food intake pattern reviewed for consistency
Consistent with vegetables, fruit and whole grains
Added statement “Eat at least two Food Guide Servings of fish each week.”
The results of the review revealed convincing evidence for the association between:
The consumption of vegetables and fruit and a reduced risk of cardiovascular disease (CVD) and cancer;
The consumption of whole grains and a reduced risk of cardiovascular disease; and
The consumption of fish, particularly fatty fish, and a reduced risk of cardiovascular disease.
The food intake pattern was reviewed for consistency.
It contained amounts of vegetables and fruit, and whole grains consistent with the evidence on reduced risk of chronic disease.
The relationship between consumption of fish and reduced risk of cardiovascular disease led to the inclusion on the Food Guide of the statement “Eat at least two Food Guide Servings of fish each week.”
This amount translates to a minimum of 150g/week, which is consistent with evidence that g/week is beneficial from a cardiovascular perspective.

11. Research and consultation activities
Review of the previous Food Guide
Review of the environmental context
Stakeholder consultation
Online consultation (over 6000 responses)
Two sets of regional meetings (2005 & 2006)
Focus group testing
All 3 components of the Food Guide package
A number of research and consultation activities also helped inform the development of the Food Guide:
A review of the 1992 Food Guide identified strengths (such as flexibility, simplicity, visual appeal and high recognition) and some challenges facing Canadians in understanding or using the Food Guide. Challenges included: confusion about serving sizes and serving ranges; unclear terms such as “moderation”; and a concern that the “Other Foods” category was too vague.
The environmental context in which Canadians make food choices was also explored. This included a look at the changes in the food supply and in patterns of food use in the decade following the release of the 1992 Food Guide; as well as changes in the socio-demographic and cultural profiles of the country.
An important and on-going part of the development process involved consultations with stakeholders. Health Canada obtained feedback from Canadians from across the country on a draft version of the Food Guide.
Close to 7000 stakeholders (non-government organizations, academics, health professionals, government, industry and consumers) provided comments either through an online questionnaire or at meetings held in regions across Canada.
Also, all three components of the Food Guide package - Canada’s Food Guide; Food Guide website; Resource for educators and communicators - were focus tested with their respective target audiences.

12. Advisory Committees DRI Expert Advisory Committee
Provided advice on the development of the eating pattern in Canada’s Food Guide
Food Guide Advisory Committee
Provided guidance on communicating the eating pattern on Canada’s Food Guide
Health Canada worked closely with two external advisory groups throughout the development process:
The Dietary Reference Intakes Expert Advisory Committee provided advice and guidance on implementing the DRIs as it pertains to the development of the Food Guide.
The membership included individuals with diverse experience in epidemiology, nutritional sciences, biostatistics, health promotion, disease prevention, and policy development.
A key health promotion principle is the inter-sectoral collaboration across governments, the health system, the private and non-government sectors. As such, Health Canada received guidance on how best to explain & communicate the dietary pattern to Canadians from the Food Guide Advisory Committee.
This committee’s membership included knowledgeable individuals from backgrounds such as public health, education, industry, nutrition, disease prevention and communication.

13. Eating Well with Canada’s Food Guide
Rainbow design emphasizes vegetables and fruit
Background image depicts connection between food and their origin
Graphics reflect diversity of foods available in Canada
In the next slides, key features of the three components of the Food Guide package will be presented to you, starting with the Food Guide itself, followed by the website and the resource for educators and communicators.
NOTE: Participants can follow along with their copy of Eating Well with Canada’s Food Guide.
The rainbow design on the cover of the Food Guide highlights the relative importance of each food group within the eating pattern.
The green band is the most prominent arc in the rainbow, emphasizing the important role of vegetables and fruit in healthy eating.
The background image helps to connect foods with their origin.
Foods pictured on the cover and within the Food Guide are popular foods that align with the guidance. These foods were found to be popular based on Canadian data and/or they represent choices made by the largest multicultural groups in Canada.
NOTE: Findings of the Ethnocultural Portait of Canada, 2001 Census (Statistics Canada, 2003) were used to identify the largest multicultural groups in Canada.

14. A healthy eating pattern for Canadians
The interior pages provide guidance on quantity of food to eat and quality of food choices
We will come back to each page in more detail but it is important to note that the three interior pages are designed to work together to provide guidance on quantity of food to eat as well as quality of food choices:
The first two pages provide advice on how much food to eat.
The third interior page provides advice on the quality of food choices.
As shown at the bottom of the first page: Eating the amount and type of food recommended will meet needs for vitamins, minerals, and other nutrients; reduce the risk of chronic disease development; and contribute to overall health and well-being.
While the Food Guide is not a weight-loss diet, it does promote a healthy pattern of eating that can help reduce the risk of obesity.

15. A note on calories and the eating pattern
The Food Guide will meet nutrient needs but not necessarily calorie needs
Calorie needs and food choices vary among individuals
If more calories are needed, emphasize more food from the food groups to maintain macronutrient profile
As already mentioned, the amount and type of food recommended in Canada’s Food Guide was derived to meet nutrient needs, but it does not necessarily meet calorie needs.
Energy requirements within an age and gender group vary. There is a great deal of variability and uncertainty associated with estimating energy requirements. And food choices among individuals vary as well.
People who are at a healthy weight but need more food should be encouraged to choose extra servings from the four food groups. This will help maintain an appropriate macronutrient profile of the diet.

16. Guidance on the quantity of food
Guidance is given for males and females, 2 years and older:
Children, teens and adults
A small amount of unsaturated fats is recommended
For intake of essential fatty acids
Let’s start with the guidance on the quantity of food recommended for Canadians two years and older.
The table showing the recommended number of Food Guide Servings per day for each of the four food groups is located on the first interior page of the Food Guide.
The recommended number of servings is different for males and females and at different stages of life.
We also find a recommendation on the amount of oils and fats to include in the diet, at the bottom of the second interior page:
A small amount (2 to 3 Tbsp) of unsaturated fat is recommended each day for essential fatty acids. This amount includes oil used in cooking, salad dressings, margarine and mayonnaise.

17. What is one Food Guide Serving?
• A “Food Guide Serving” is:
A reference amount
Not necessarily intended to represent what would be eaten in one sitting
Illustrations and different
measures are used to help
communicate what is one
Food Guide Serving
The second interior page provides examples of the amount of food that makes up one serving in the context of the Food Guide.
Consumer misunderstanding of serving sizes portrayed in the Food Guide relative to amounts eaten is long standing. The use of the term ‘Food Guide Serving’ aims to clarify this misunderstanding.
A Food Guide Serving (FGS) is a reference amount.
It is not intended to necessarily represent what someone would eat at one time but it can be used as a consistent measure to compare how much people eat to what is recommended in Canada’s Food Guide.
Whenever possible, the food images portray one FGS. Specifying an amount (in metric and imperial measures), where appropriate, and using a measuring cup can also facilitate the understanding of the reference amount equal to one “Food Guide Serving”.
More examples are provided for each of the food groups on the Food Guide website, under the section ‘Choosing Foods’.

18. Counting Food Guide Servings
An example is provided illustrating how to estimate the number of Food Guide Servings in a meal
As shown on the slide, the Food Guide also illustrates how people can estimate how much food they are eating as part of a meal.
More examples can be found on the Food Guide website:
Under the section ‘Using the Food Guide’, choose ‘Count food guide servings in a meal’ in the topic bar.

19. Guidance on the quality of food choices
Oils and fats
The types of oils and fats to include and the types to limit
Choices within each food group
Guidance on lower fat / sugar / salt choices (ex: “Choose vegetables and fruit prepared with little or no added fat, sugar or salt.”)
The Food Guide includes more guidance on quality of choices
Special attention is given throughout the Food Guide to the quality of food choices.
For instance, as part of the section titled ‘Oils and Fats’, the Food Guide provides examples of the types of oils and fats to include (such as vegetable oils) and the types to limit (such as butter and shortening). A diet low in saturated and trans fats can help reduce the risk of cardiovascular disease.
Statements were developed for the Food Guide which provide guidance on the types of foods to choose within the four food groups, in order to meet nutrient needs, limit sodium, while keeping within a reasonable energy content of the diet and within the recommended macronutrient distribution range.
The Food Guide includes statements on making choices within each food group that are lower in fat, sugar and salt, such as the example presented on the slide.
Other advice on the quality of food choices are also included for each food group. These statements will be presented in the next few slides.

20. Guidance on the quality of food choices: Vegetables and Fruit
Eat at least one dark green and one orange
vegetable each day
For folate and vitamin A intake
Have vegetables and
fruit more often than
juice
For fibre intake
For Vegetables and Fruit, the following advice is included:
‘Eat at least one dark green and one orange vegetable each day.’
Dark green vegetables are rich sources of folate and orange vegetables are rich sources of vitamin A in the diet. Eating at least 1 dark green and 1 orange vegetable each day will ensure that people consume adequate amounts of these nutrients.
‘Have vegetables and fruit more often than juice.’
Following this guidance will help people get more dietary fibre.

21. Guidance on the quality of food choices: Grain Products
Make at least half your grain products whole
grain each day
For fibre and magnesium intake
To reduce risk of cardiovascular
disease
For the Grain Products group, the Food Guide recommends to:
‘Make at least half your grain products whole grain each day.’
The consumption of whole grains is encouraged to help consumers achieve adequate amounts of fibre and magnesium.
It also has been shown that a diet rich in whole grains may help reduce the risk of cardiovascular disease.

22. Guidance on the quality of food choices: Milk and Alternatives
Drink skim, 1%, or 2% milk each day
For calcium and vitamin D intake
Have 500 mL (2 cups) of milk
every day for adequate vitamin D
Drink fortified soy beverages if
you do not drink milk
For the Milk and Alternatives group, the Food Guide recommends to:
‘Drink skim, 1%, or 2% milk each day’.
Selecting lower fat fluid milk each day is an effective way of obtaining calcium and vitamin D while remaining consistent with an appropriate macronutrient profile and energy content of the diet.
The first statement found under this key message directs consumers to drinking 500 mL (2 cups) of milk every day for adequate vitamin D.
A second statement “Drink fortified soy beverages if you do not drink milk” is also included as part of the advice. This statement acknowledges the fact that fortified soy beverages contain added nutrients that make them adequate milk alternatives.
NOTE: Although milk is used in the production of other dairy products such as yogourt and cheese, these foods may or may not be sources of vitamin D.

23. Guidance on the quality of food choices: Meat and Alternatives
Have meat alternatives such as beans,
lentils and tofu often
For a lower saturated fat intake
For fibre intake
Eat at least two Food Guide
Servings of fish each week
To reduce risk of cardiovascular
disease
For the Meat and Alternatives group, the Food Guide recommends that people:
‘Have meat alternatives such as beans, lentils and tofu often.’
Consumption of beans and other alternatives can lower saturated fat intake if these foods are consumed instead of meat.
Legumes such as beans and lentils are sources of dietary fibre.
It also recommends eating at least two Food Guide Servings of fish each week.
As noted earlier, fish consumption is recommended for its association with a reduced risk of cardiovascular disease.
The Food Guide lists examples of fatty fish: char, herring, mackerel, salmon, sardines, trout.

24. Make each Food Guide Serving count….
• Advice on the quality of food choices is an essential part of the pattern
Bolded statements provide
advice on quality of choices
Statements in regular font
provide actionable tips
Messages on variety and
water
As presented in the last few slides, the advice on the quality of food choices under the section ‘Make each Food Guide Serving count’ provide direction on the types of foods to choose within each food group.
Following this advice is an essential part of following the healthy eating pattern.
Along with the bolded statements, this section also includes consumer-friendly actionable tips to help with applying the guidance.
Messages found on this page of the Food Guide also encourages people to enjoy a variety of foods from the four food groups and drink water to satisfy thirst without adding extra calories to the diet.

25. Advice for children Nutritious foods that contain fat do
• Young children need to eat small amounts of food throughout the day.
Nutritious foods that contain fat do
not need to be restricted.
These foods are a concentrated source
of calories that are needed for growth.
Parents and caregivers are role models.
The section titled ‘Advice for different ages and stages’ provides additional messages and guidance for children, women of childbearing age and adults over 50.
During early childhood, children need enough calories for growth. Because they have small stomachs that tend to fill up quickly, children need to eat small amounts of food throughout the day. For example: one Food Guide Serving from a food group such as Meat and Alternatives can be divided up into smaller amounts of food served throughout the day.
The Food Guide recommends serving small meals and snacks as a way to help children meet the recommended number of Food Guide Servings for their age and gender. For examples of how a young child can meet his/her daily Food Guide Servings, see Appendix A of the Resource for Educators and Communicators, or visit the Food Guide website, under the section ‘Choosing foods’.
The Food Guide recommends that nutritious foods not be restricted for young children because of their fat content since young children have relatively high needs for energy and may need to include higher fat choices from the four food groups to help satisfy these needs.
The Food Guide highlights adults as important role models since children look to parents & caregivers to learn eating behaviours.

26. Advice for women of childbearing age
• All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day.
Pregnant women need to ensure that their multivitamin also contains iron.
A health care professional can help with finding the multivitamin that is right for each woman.
For women of childbearing age, it is recommended that all women who could become pregnant should take a multivitamin containing 400 micrograms (0.4 mg) of folic acid every day, starting at least three months before becoming pregnant.
This amount, together with the amount of folate found in the eating pattern, should reduce the risk of neural tube defects (NTDs) in women who have no history of the condition.
During pregnancy and lactation, the requirement for folate and other nutrients (such as iron during pregnancy and vitamin A in lactation) are higher than can be obtained from following the Food Guide.
It is therefore recommended that women continue taking a daily multivitamin throughout pregnancy and during lactation to help meet these increased needs.
Each woman is encouraged to speak with their health care professional to help with finding a multivitamin that is right for her.

27. Advice for women of childbearing age
Extra calories are needed during:
The 2nd and 3rd trimesters of pregnancy
Breastfeeding
Including an extra 2 or 3 Food Guide Servings is expected to meet these additional needs
Extra calories are needed during pregnancy and lactation:
Women need about 350 additional calories in the second trimester, and about 450 in the third trimester. Additional calories are not recommended for the first trimester since women typically do not require additional energy during the first three months of pregnancy.
Generally, women need about 350 to 400 extra calories per day for the first year of breastfeeding.
Therefore, the Food Guide recommends that women add an extra 2 to 3 Food Guide Servings each day from any of the food groups to the eating pattern, to meet these additional needs. Examples are provided on the Food Guide.

28. Advice for men and women over 50
• Health benefits are associated with adequate vitamin D intake
Vitamin D requirements increase at age 50 and again at age 70:
400 IU (10 micrograms) at age 51
600 IU (15 micrograms) at age 71
In older adults, adequate vitamin D intake is associated with health benefits including: highest bone mineral density; improved muscle strength; reduced fracture rates; reduced rates of falling; and improved mobility.
Vitamin D needs increase after the age of 50. These additional needs are higher than can be obtained by following the Food Guide.
For those under 50, the AI is 200 IU per day.
This increases to 400 IU per day at 51 and to 600 IU per day at age 71.

29. Advice for men and women over 50
• It is difficult to meet these vitamin D levels without recommending unrealistic amounts of some foods
A supplement containing 400 IU vitamin D, in addition to following the Food Guide will achieve recommended dietary intake levels
It is difficult to meet these levels without recommending unrealistic amounts of some foods.
For example: people would need to drink 4 cups of milk per day in order to get enough vitamin D, and people over 70 would need to drink 6 cups per day to get enough vitamin D.
Consuming 500 mL (2 cups) of milk each day as recommended in the Food Guide will provide approximately 200 IU of vitamin D. Adding a supplement containing 400 IU of vitamin D will ensure that individuals over the age of 50 meet their recommended intakes.
NOTE: A background paper on the recommendation for people over 50 to take a vitamin D supplement is available on the website ( under “Background on the Food Guide”.

30. Eat well and be active every day
Highlights benefits of eating well and being active
Encourages regular physical activity
30 to 60 minutes per day for adults
At least 90 minutes per day for children and teens
Includes messaging about
adding up short periods
throughout the day
The back page of the Food Guide provides guidance on being active, eating well and label reading.
Both healthy eating and physical activity are essential to promoting and maintaining health. To highlight this important role, some of the benefits of eating well and being active are highlighted on the Food Guide.
The Food Guide includes Canada’s Physical Activity Guide recommendations for physical activity:
a total of 30 to 60 minutes per day for adults
a total of at least 90 minutes per day for children and teens
The section ‘Be active’ also includes a message on adding up short periods of time to reach the recommended level of physical activity, making the recommendation more manageable for Canadians who are the least active.
The Resource for educators and communicators provides examples of how an adult and a child can reach these recommendations by being active throughout the day.

31. Eat well and be active every day
Encourages eating the recommended amount
and type of food
Encourages limiting foods high in calories, fat,
sugar, salt
Eating well requires
making different
choices for many
Canadians
Eating Well with Canada’s Food Guide contains basic foods with little room for extras.
The back page of the Food Guide provides important information on the foods that do not fit within a healthy eating pattern, on a regular basis.
The ‘Eat Well’ section is designed to provide examples of the types of foods and beverages that are high in calories, fat, sugar or salt that should be limited.
These examples have been shown through population surveys, food disappearance data and other sources to be part of the current diets of Canadians, and to contribute towards significant energy intake.
This means that for many Canadians, eating well requires making different choices.

32. Eat well and be active every day
Encourages the use of the Nutrition Facts table
To choose foods with less fat, saturated
and trans fat, sugar and sodium
To become aware of the calorie content of foods
Encourages asking for
nutrition information to
make informed choices
One step towards making better food choices is becoming aware of the quality of foods consumed on a regular basis.
Under the section ‘Read the label’, the Food Guide encourages consumers to use the Nutrition Facts table in order to:
Compare and choose products which contain less fat, saturated and trans fats, sugar and sodium.
Using the Nutrition Facts table also provides the opportunity for consumers to become aware of the calorie content of food.
This builds on the approach taken in the Food Guide development to focus on ‘calorie awareness’ rather than ‘calorie-counting’ since there is no evidence that calorie counting is an appropriate approach for the population as a whole.
Consumers are encouraged to ask for nutrition information when eating out. Nutrition information for food purchased in coffee shops or restaurants is often available in pamphlets on display or upon request.
The Food Guide website provides even more information on nutrition labelling, including links to the interactive label and quiz.

33. Eat well and be active every day
• Provides actionable tips towards…
Eating well: ‘Take time to eat and savour every bite!’
And being active: ‘Walk wherever you can – get off the bus early, use the stairs.’
This last section titled ‘Take a step today’ provides consumers with actionable tips on ways of being active and eating well. For example:
Taking the time to eat and savour every bite can help consumers to slow down and become aware of feelings of fullness; and
Walking whenever possible will help consumers meet the recommended level of physical activity.
Many more consumer-friendly tips can be found on the Food Guide website.

34. Food Guide website Expands on information from the Food Guide in
four main sections:
Food Guide Basics
Choosing Foods
Using the Food Guide
Maintain Healthy Habits
Includes background
information on the Food
Guide
The Food Guide web component expands on the information in the print version.
In ‘Food Guide Basics’, the information from the Food Guide is presented in a web-friendly format.
This is also where the estimated energy requirements (EER) charts are presented. These tables can help consumers get a sense of the number of calories they need each day depending on their activity level.
The section ‘Choosing Foods’ provides more detailed information on the Food Guide’s messages. For example, there is an expanded list of Food Guide Serving examples for each of the four food groups, and additional information on making wise choices through label reading.
In the ‘Using the Food Guide’ section consumers can learn how to apply the Food Guide messages by learning more about related topics such as meal planning, food shopping and counting Food Guide Servings in a meal.
In ‘Maintaining Healthy Habits’ consumers are provided with actionable tips on eating well and being active as well as overcoming some barriers to healthy eating such as time restraints.
Under ‘Background on the Food Guide’ intermediaries will find information on the history of the Food Guide and on the evidence and process used to develop Eating Well with Canada’s Food Guide.

35. Food Guide website Includes interactive tools: Links to Dietitians
Guided tour
My Food Guide
Links to Dietitians
of Canada “EATracker”
The website provides interactive tools to help consumers learn, retain and implement the Food Guide’s messages:
The Guided Tour highlights some of the key features of the Food Guide.
My Food Guide is an interactive tool that helps consumers personalize the information found in the Food Guide.
The user enters their age and gender and selects their own food choices from the four food groups, and a number of physical activities they like, in order to create a printable one-page ‘My Food Guide’.
In addition to English or French the user can choose to print this tool in the following languages: Arabic, Chinese (traditional or simplified), Farsi, Korean, Russian, Punjabi, Spanish, Tagalog, Tamil or Urdu.
Consumers can also link to the Dietitians of Canada EATracker. This interactive tool can help consumers evaluate their food intake.
It provides personalized feedback on the total intake of energy (calories) and on a range of nutrients and compares this to what is recommended in the Food Guide and to the DRI nutrient standards, according to a person’s age and gender.

36. Resource for Educators and Communicators
Provides background
information on the
content of the Food
Guide
Can be viewed or
downloaded from the Food
Guide web
As educators and communicators, you play a vital role in helping Canadians to understand and use Canada’s Food Guide.
With this in mind, Health Canada developed the Resource for Educators and Communicators. This resource can facilitate intermediaries’ understanding of the Food Guide, and can help them to communicate Food Guide messages to consumers.
It is intended for intermediaries of various backgrounds, who write and talk about healthy eating to Canadians.
It can be viewed or downloaded from the Food Guide website, in the ‘Educators and communicators’ section.
This section of the Food Guide website provides links to additional information on related topics (such as the Health Canada advisory on mercury in fish); and to resources of interest (such as ‘Nutrient Value of Some Common Foods’).

37. Resource for Educators and Communicators
“Tips for Consumers”
Ready-to-use tips for each recommendation
“Put it into Practice”
How intermediaries can enhance consumer understanding and application of the Food Guide
Sample one-day menus
The resource for educators and communicators includes ‘Tips for consumers’ which are practical and consumer-friendly tips that promote the application of the recommendations in the Food Guide.
Intermediaries can share these tips directly or tailor them to the particular needs of their audience.
Another section called ‘Put it into practice’ highlights examples of some of the challenges to healthy eating and encourage intermediaries to share with their audience their own experiences and ideas to help overcome these challenges.
Sample menus help to illustrate how the healthy eating pattern in the Food Guide can be translated to food choices that follow the recommendations for amount and type of food.
Examples for different age groups are provided, including a vegetarian one-day menu.

38. Conclusion
Canada’s Food Guide is an evidenced-based nutrition policy that defines and promotes healthy eating for Canadians
Intermediaries play a vital role in:
Helping Canadians to understand and use the Food Guide
Integrating its recommendations into policies and programs that support healthy eating
Canada’s Food Guide is an evidenced-based policy tool that defines and promotes healthy eating for Canadians.
Intermediaries who promote healthy eating are in a position to influence the choices people make. Use the information from Canada’s Food Guide to:
Write and talk about the importance of eating well or create health promotion tools and resources;
And integrate the healthy eating recommendations into nutrition and health policies and programs.

39. For more information, visit Canada’s Food Guide online: www
For more information, visit Canada’s Food Guide online:
Copies of Eating Well with Canada’s Food Guide can be ordered free of charge by:
completing an online ordering form on the Food Guide website; or
contacting the Health Canada Publications unit by or by phone ( ).
NOTE: This information is can be found on the back page of Eating Well with Canada’s Food Guide.