Everyone should be eating healthy, including writers.

The Canadian Government just put out their new Food Guide. I think it compares to the American Food Guide.

Since I’m Canadian I’’ll discuss the Canadian Food Guide. Previously the Guide recommended specific amounts of each food group per day. This one appears to be very different from their previous one.   It appears to be more health oriented, more in line with ow people are eating today.

It emphasizes eating plenty of fruits and vegetables, protein, choosing whole grain foods and making water your drink of choice. Makes sense to me.

Then it emphasizes being mindful of your eating habits, cooking at home more often, paying attention and enjoying your food and eating meals with others. It recommends you limit foods high in sodium, sugars or saturated fats, use food labels, and limit highly processed foods

Some suggestions if you eat highly processed foods, are to try to:

·                     eat them less often

·                     eat them in small amounts

·                     replace them with healthier options

You can:

·         replace sugary drinks with water

·         try not to keep highly processed foods at home

·         choose healthier menu options when eating out

           choose less processed foods, such as:

o    leftover baked chicken instead of deli meats

o    steel-cut oats instead of sweetened instant oats

·         make homemade versions of your favourite highly processed foods:

o    try a healthy muffin recipe to replace store-bought muffins

o    make your own frozen dinners by choosing a healthy recipe and freezing it in meal-sized portions

·         stock your kitchen with healthy snacks. Try quick and easy options like:

o    nuts

o    fruit

o    carrots

o    hard-boiled eggs

·         plan your meals and snacks in advance to include:

o    vegetables and fruit

o    whole grain foods

o    protein foods

·         limit the use of highly processed spreads and dressings in your meals and snacks

         use the food label when grocery shopping to make informed choices

Some processed foods can be part of a healthy eating pattern

Not all processed foods have added sodium, sugars or saturated fat. Some types of processing, like pasteurization, help create a safe and convenient food supply. Other types of processing can be used to help preserve food and retain nutrients. These techniques include: drying; canning and freezing.

What are your thoughts? How are your eating patterns? Next week I’m going to touch n the top three diets.

Here’s a recipe from the Canadian Food guide site https://food-guide.canada.ca/

Curried vegetable lentil stew Servings: 6

Prep Time: 15 minutes Cook Time: 25 minutes



10 mL (2 tsp) canola oil

1 red onion, chopped

4 cloves garlic, minced

60 mL (1/4 cup) chopped fresh cilantro , divided

15 mL (1 tbsp) minced fresh ginger or 5 mL (1 tsp) ground ginger

30 mL (2 tbsp) mild curry paste or powder

5 mL (1 tsp) garam masala

30 mL (2 tbsp) all purpose flour

625 mL (2 1/2 cups) sodium reduced vegetable broth

2 yellow fleshed potatoes, diced (about 300 g/10 oz total)

1 red bell pepper, chopped

180 g (6 oz) fresh or frozen green beans, chopped

1 can (540 mL/19 oz) sodium reduced lentils, drained and rinsed


1.In a large shallow saucepan or Dutch oven, heat oil over medium heat. Cook onion, garlic, half of the cilantro, ginger, curry paste and garam masala for about 3 minutes or until softened. Stir in flour until absorbed. Slowly pour in broth, stirring until combined.

2. Add potatoes, pepper, beans and lentils and bring to a simmer. Cover and cook, stirring often, for about 20 minutes or until potatoes are tender. Sprinkle with remaining cilantro before serving.