Whether it’s the latest fad diet, the latest non-diet approach to losing weight, the ten best foods or the ten worst foods, we are surrounded by weight loss and nutrition messages. In fact, in a recent Ipsos Reid survey, 44% of Canadian adults said that they had tried to lose weight at least once in the past six months. With so much information out there, how do you know what information is accurate and reliable?

Thankfully, it is easier than you might think. Health Canada recently released the newest edition of Canada’s Food Guide, its sixth revision in the Food Guide’s 60 year history. The development of the Food Guide was based on the latest scientific evidence and feedback from over 7, 000 health professionals and stakeholders across Canada. The recommendations in Canada’s Food Guide can help reduce the risk of obesity, type 2 diabetes, heart disease, and certain types of cancer. It also promotes overall health and vitality.

The new Food Guide highlights vegetables and fruit, especially ones that are dark green and orange. Try to have at least one serving of each daily. Dark green and orange vegetables include asparagus, broccoli, spinach, Romaine lettuce, carrots, squash, and sweet potatoes.

Canada’s Food Guide also recommends that you make half of your grain choices whole grain. Whole grains are rich in fibre and nutrients and are low in fat. Look for foods that list “whole grain” or “whole” followed by the name of the grain as one of the first ingredients on the label.

In this newest edition, two servings (75 g or 2.5oz) of fish are recommended each week, as well as 30-45 mL (2-3 Tbsp) of unsaturated fats daily. Unsaturated fats include vegetable oils such as canola, olive, soybean, and corn as well as non-hydrogenated margarine and non-creamy salad dressings. These foods are also a source of heart-healthy omega-3 fats.

While no specific amount is recommended in the Food Guide, eating more meat alternatives such as beans, lentils and tofu is encouraged. Try substituting beans for some of the meat in a soup, stew, stir-fry, or casserole. Another idea is to use hummus or lower fat refried beans as a dip or filing for sandwiches.

Eating healthy during the workday can be challenging at times. Here are some suggestions to encourage and support healthy eating in your workplace:

• Encourage employees to pack a lunch and provide a fridge so that food can be stored safely.
• Include choices that are lower in fat and calories and higher in fibre in vending machines.
• Highlight healthier vending machine selections with stickers or designate a row of choices that are healthier options.
• Offer foods that are lower in fat, sodium, and sugar in the cafeteria and highlight these healthier choices.
• Make sure that employees have access to a working water fountain and that bottled water is available in vending machines.
• Include 100% juice and low-fat milk selections in vending machines.
• Ensure food and drinks provided at team meetings, workshops or other functions are consistent with the recommendations in the Food Guide.

Written by Heather Harvey, RD as published in In Business July 2007.