The Canadian Department of Health endorses a food guide that is illustrated by a rainbow. The stripes of the rainbow represent different food groups, including fruits and vegetables, grains, dairy and protein. The guide is meant to help you meet nutritional needs and reduce your risk of obesity, diabetes, heart disease and other health problems.
Fruits and Vegetables
The largest portion of the Food Guide rainbow is designated for fruits and vegetables. According to the Canadian Department of Health, a diet high in fruits and vegetables can reduce cancer and risk of heart disease. Choosing fruits or vegetables that are steamed, baked or stir-fried for meals and snacks can help you get to your goal of six to 10 fruits and vegetables daily.
Grain Products
The second largest arc in the Food Guide represents grain products. The Food Guide recommends that at least half of these grain products are whole grains, such as oats and whole grain toast. Whole grains contain fiber, which is important for bowel health and weight control. Six to eight servings daily of grains is sufficient for most age groups. The Food Guide suggests choosing grains that are low in fat, sugar or salt, and encourages you to read Nutrition Facts labels.
Milk and Milk Alternatives
Dairy products make up the third portion of the rainbow. Dairy products include milk, yogurt, cheese and butter. Dairy products contain important nutrients such as calcium and vitamin D. If you cannot digest milk, it is recommended that you drink a beverage fortified with nutrients. Choose low-fat milk products that contain 1 percent, 2 percent and skim milk rather than whole milk. The Food Guide recommends two or three servings a day for most age groups, and four servings for children and adolescents.
Meat and Meat Alternatives
Meats are the smallest portion on the Food Guide rainbow. This arc contains products such as fish, poultry, lean meat, legumes, eggs and nuts. Limiting intake of high-fat meats is important to reduce the risk of heart disease and other medical conditions. Cooking methods like roasting or baking are a good alternative to higher fat methods, like frying. For most people, the recommended intake of meat and its alternatives is two or three servings a day.
Oils and Fats
The Canadian Food Guide recommends that only small amounts of fats and oils are consumed daily. Choose unsaturated fats such as vegetable oil rather than saturated fats like butter and shortening. The Food Guide recommends consuming only 30 to 45 mL of unsaturated fats per day, including those used in cooking and dressings.
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