What's in, what's out: Canada's new food guide at a glance

Health Canada
has updated its advice for Canadians to help them eat better and develop healthier food habits.

What's new:

- Recommends eating plenty of veggies and fruits, whole grains and protein foods

- Promotes choosing proteins that come from plants more often

- Says water should be your drink of choice

- Provides tips on what to avoid or limit: processed, prepared foods, added sodium and sugar

- Emphasizes reading food labels and being aware of marketing influence

What's out:

- No more food groups or portion sizes

- Dairy no longer its own category; healthy dairy options now included with proteins and unsweetened drinks

- Daily intake of oils and fats no longer promoted and saturated fats discouraged

- No more promotion of juice or sweetened milk

New healthy eating lifestyle tips include:

- Cook more often rather than buying meals

- Be mindful of eating habits

- Take time to eat rather than eating while working or doing other things

- Involve others in planning and preparing meals

- Food traditions can be part of healthy eating; share them across generations and cultures

- Eat with other people