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Canada’s Food Guide is an eating plan created by Health Canada to help Canadian

Canada’s Food Guide is an eating plan created by Health Canada to help Canadians make healthy lifestyle choices. It is created to promote healthy eating, and overall nutritional well-being and support improvements to the Canadian food environment. According to the Food Guide, a plate must be divided into 3 sections. The first half – is to have plenty of fruits and vegetables, The second half is further divided into two quarters. One is - to eat protein foods and the second is – to choose whole-grain foods. The choice of beverage for every meal, promoted in the Food Guide is Water. Furthermore, there is advice given by the food guide, which states that ‘Healthy eating is more than the food we eat.’ Thus, we should be mindful of our eating habits, we should cook more often, we ought to enjoy the food we eat, and we could socialize and eat food with others. The food guide also promotes the use of food labels, and limitations on the consumption of food with high sodium, sugar, and saturated fat content. It also tells us to beware of food marketing. As an individual originally from the Indian subcontinent, my diet mainly consists of more cereal, pulses, and grains than meats and vegetables. So, considering that my plate would look something like Canada’s food guide with a few differences. My ideal plate would consist of 2 chapatis (flat wheat bread) a quarter plate of vegetables, a quarter plate of veg or non-veg protein and a quarter plate of rice. Therefore, in comparison to the ideal Canadian food guide plate, my plate has its vegetables interchanged with whole grain foods because of the quantity of rice and chapati compared to vegetables. Another similarity would be the choice of beverage as water would be my choice of beverage too during each meal. The Gastrointestinal tract or the Alimentary tract is the passageway in our digestive system which begins from our mouth and ends at our anus. When we eat a morsel, we put it in our mouth and begin to chew with our teeth, this leads to salivation which converts the morsel into a bolus and that bolus is then pushed down the throat/pharynx into the oesophagus by peristalsis. The bolus then enters the stomach where gastric juices and protease begin to break the food down and protease begins to break the proteins down into simpler amino acids. The other components such as carbohydrates, lipids, vitamins, minerals and processed amino acids are distributed into the liver, Figure 1 Selena De Vries, RD (2022) The new Canada's Food Guide: A Dietitians Perspective (part 1) Healthy Together https://www.healthy-together.ca/blog/the-new-canada-food-guide-1 pancreas, and gall bladder respectively. The Bolus now turns into a thick semi-fluid substance called Chyme. Chyme is then further pushed into the small intestine. In the small intestine, all the digestive enzymes or digestive juices such as bile, pancreatic juice/ insulin, gastric juices and so on are processed along with the chyme. Approximately 90% of the digestion is completed in the small intestine. Chyme is then introduced to the large intestine where good bacteria are present to act on the chyme and prepare the residue to be expelled out of the body. All remainder waters and salts are digested in the large intestine. Then the chyme turns to excreta and is stored in the rectum and then accordingly exits the body out of the anus. The part I find fascinating about our digestive system is the fact that a single portion of food goes through many changes and processes and mainly the name changes. When the food is on our plate we call it a meal, in a spoon it becomes a morsel, upon mixing with saliva in our mouth it becomes a bolus, on exiting the stomach it becomes chyme and the after completing its processing in the gut it becomes excreta and exits the body. All the bad bacteria – clostridium, campylobacter, E Coli, salmonella, and staphylococcus that is part of our food or what enters our body are taken care of in the gut with the help of the good bacteria present there. Good bacteria like Lactobacillus, Lactococcus, Streptococcus and so on are essential for the body to safeguard it from disease-creating bacteria. To aid these Probiotics and Fermented foods should be increased in my diet which would mean increasing vegetables and dairy like curd and milk. This will help me develop a better immune system and have a safer and stronger gut. Moreover, to improve my diet and have it like the food guide recommendations, vegetables would have to be increased in my diet. Vegetables and fruits have macronutrients but are rich in vitamins, minerals, and most importantly dietary fibres. Dietary fibres are parts of vegetable/plant products which cannot be digested by the human body but help increase bulk or roughage in a meal and helps one feel full for a longer duration. This makes you eat less and as it takes longer to feel hungry and in turn keeps a diet maintained. Less desire to eat and lower feeling of being famished helps exclude processed foods and junk foods from one’s diet helping an individual be in shape. Since dietary fibre adds bulk to the food they help in a smoother excretion of waste from the body, resulting in a cleaner gut free from bad bacterial infestation. The increase in Vitamin and Mineral absorption would also mean a better and stronger immunity in the digestive system. Thus, to summarize an increase in vegetables and fruits in my diet would help me develop a stronger digestive system. uploads/Geographie/ food-guide 1 .pdf