Since the introduction of Canada's first food guide Official Food Rules in 1942, the concept of a food guide for Canadians has been revised and reworked from its original version seven times. Revisions of the food guide, such as the introduction of the four food groups in 1977, all followed changes in food supply and production, advances in nutritional sciences and the growing knowledge base of disease prevention. What remains unchanged since its inception is the original purpose of the food guide: "to guide food selection and promote the nutritional health of Canadians".

Eating Well with Canada's Food Guide was released in March of 2007, replacing the 1992 edition Canada's Food Guide to Healthy Eating. This new version of the guide has been expanded to six pages. It includes more details on each food group in terms of recommended number of servings by age and sex as well as statements to help guide food choices and preparation methods. Additionally, it provides useful information on choosing oils and fats, an example of how to count food guide servings of a meal, advice for different age groups, a few words on the nutrition facts table on packaged foods, and physical activity.

The biggest change to the food guide can be found right on the cover - the familiar four-colour food group rainbow has undergone some modifications. The outer arc of the rainbow, previously the grain products group on a yellow arc, has been replaced with the vegetables and fruit group on a green arc, thus putting more emphasis on them. A recent survey of Canadians' eating habits revealed that half the adults surveyed were not getting enough of these antioxidant-packed foods. The food guide recommends that people over 51 years of age should eat seven daily servings of vegetables and fruit each day; at least one of these servings should be dark green and one orange vegetable.

The food guide also recommends choosing vegetables and fruit more often than juice and limiting excess fat, sugar and salt during preparation.
Whole grain products, including less commonly used grains such as bulgur, quinoa and couscous, are also emphasized in the food guide; women and men over 51 years need six and seven servings respectively each day. The food guide recommends making at least half of these whole grains each day, as well as using the nutrition facts table to identify those lower in added fat, sugar and salt.

The milk and alternatives group highlights alternatives to traditional milk and dairy products such as fortified soy beverages and kefir.

The guide recommends choosing milk options that are lower in fat and ensuring three servings each day for those over 51 years old.

Of particular importance for women and men over 50 is the increased need for vitamin D, which works with calcium for bone strength and prevention of osteoporosis and falls. The major dietary sources of vitamin D are fortified milk and margarine. Vitamin D is also produced by skin when exposed to sunlight, but research shows this capacity is reduced with age. Other factors such as the Canadian climate, use of sunscreen and darker skin pigmentation also limit skin production of vitamin D. For these reasons, the food guide recommends that everyone over the age of 50 take a daily vitamin D supplement of 400IU.

Talk to your doctor or registered dietitian to see if you are getting enough vitamin D.

A registered dietitian in your area can be found at www.dietitians.ca/find or call your public health de-partment, hospital or community health centre.

To get a copy of Eating Well with Canada's Food Guide visit: www.healthcanada.gc.ca/food guide and try My Food Guide, an interactive tool that lets you customize the food guide to your age, sex, favorite foods and activity level. Those who don't use the internet can write to Publications, Health Canada, Ottawa K1A 0K9 or telephone 1-866-225-0709

Stephanie Jamain, RD on behalf of Dietitians of Canada.

Dietitians of Canada promotes the health and well-being of consumers through food and nutrition. For trusted information on nutrition and healthy eating, visit www.dietitians.ca.