Say goodbye to rainbows, food groups and recommended servings on a chart; the newly revamped food guide is simple and easy to follow - it’s a plate with real food!The first part of the guide is about practical food choices. It encourages Canadians to lower their saturated fat and increase fibre intake by eating plenty of vegetables and fruits, whole grains, and plant-based sources of protein such as beans, lentils, nuts, and tofu. By learning to read labels, you can limit highly processed foods high in sodium and sugars. Instead of juice, make water your drink of choice and choose whole fruits for more fibre and less sugar. Make meals interesting by including breakfast, snack, lunch and dinner recipes featured on food-guide.canada.ca such as apple pie oatmeal, green frittatas, fruit and yogurt granola parfait, quinoa salad, turkey chilli, soups, stews and culture-specific choices.It doesn’t stop there! The new guide takes it a step further to address the many other factors that influence our nutrition and food choices. Healthy eating is more than the foods we eat. It is also about where, when, why, how we eat as well as who we eat with. In our fast-paced society, it reminds us to be “mindful” by taking time to eat, enjoying our food and noticing when we are hungry and full. It also promotes eating meals with others. When families cook and eat together, they develop connections and traditions with children. The trend towards eating more processed foods and the rise in childhood obesity reminds us that it is more important than ever to cook meals using whole foods while sharing these skills and traditions with children to teach them to adopt healthy lifestyle habits. In my nutrition counselling practice, I conduct grocery store tours where individuals learn to compare nutrition labels and find new and healthier favourites. I also further explore “mindful eating”, enjoying and savouring your food, not rushing meals, cooking more often while eating less processed foods and the importance of eating with others. If you’re looking to incorporate these new guidelines to promote optimal health and well-being, contact ChristineRezkRD@gmail.com for guidance on how doing so can change both your individual lifestyle as well as developing important new habits for you and your family.