How to improve the modern Canadian diet

Everyday we are exposed to information telling us what we should eat, and it can be overwhelming. Get the facts: Follow the below tips and find out why people in Mediterranean regions may have better health than we do.

• Health professionals speculate that some chronic diseases in Canada may be due to an imbalance in the types of fats consumed in the average Canadian diet.
• Over the past 100 years or so, due in part to advances in technology and the prevalence of processed foods, Canadians are consuming dispro­portionately lower levels of the beneficial fats, such as monounsaturated fats and omega-3 fatty acids, and higher levels of saturated fats, trans fatty acids and omega-6 fatty acids.
• For optimal health, it's best to try to shift this balance towards foods rich in omega-3 and monounsat­urated fatty acids, since these healthful fats have been linked to the prevention of numerous diseases.

• Canada's Food Guide to Healthy Eating—established by Health Canada—is de­signed to help people understand what types of food create the foundation of a balanced and sound diet. It's also designed to promote health by helping people meet their nutrient requirements.
• To meet the standards of Canada's Food Guide to Healthy Eating, health professionals advocate a low-fat diet with most of the calories coming from nutrient-dense grains, vegetables and fruits—moderate amounts from low-fat dairy products, lean meats, fish and poultry—and the fewest calories from fats and sweets.
• Canada's Food Guide to Healthy Eating suggests adults daily consume five to 12 servings of grains, five to 10 servings of vegetables and fruits, two to four servings of dairy products and two to three servings of meat or alternatives (dried peas, beans and lentils).
• The guidelines also stress limiting intake of salt, alcohol and caffeine, and regular physical activity.

• Traditional diets in certain Mediterranean regions such as Crete and other parts of Greece, Spain, southern Italy, southern France, Turkey and North Africa have been studied for their compelling health benefits.
• Many people from these regions enjoy an increased life expec­tancy, and compared with Canadians, they suffer from fewer chronic illnesses such as Cancer, inflammatory conditions, diabetes and cardiovascular diseases.
• While there is no one typical "Mediter­ranean" diet—cuisines vary considerably even among different regions within a country—there is an over­arching theme. They eat very little meat, very few high-fat dairy foods, little or no prepared products and there is a pri­mary focus on local, fresh foods such as whole grains, legumes, yogurt, fruit, veg­etables, nuts, seeds, fish, olives, olive oil and red wine.