Wardlaws Contemporary Nutrition Updated with 2015 2020 Dietary Guidelines for Americans – Test Bank
APPENDIX C Dietary Advice for Canadians
The information in this appendix includes advice on dietary patterns, as well as regulations that apply to food labeling. Previous Recommended Nutrient Intakes (RNIs)
for nutrients have been replaced by the Dietary Reference Intakes (DRIs) that apply
to Canadian and U.S. citizens. These are listed in the back of the text. Both Canadian
and American scientists worked on the various DRI committees, coming up with a set
of harmonized Dietary Reference Intakes for both countries.
SUMMARY OF THE NUTRITION RECOMMENDATIONS
FOR CANADIANS
The Canadian federal department responsible for helping Canadians maintain and
improve their health is Health Canada. The Offi ce of Nutrition Policy and Promotion
is within the Health Products and Food Branch of Health Canada and focuses on nutrition. Health Canada’s National Dietary Guidance programs have been in existence
since the 1930s and have always relied on scientifi c and other related evidence. Since
1977, a pattern of eating that meets nutrient needs and reduces the risk of chronic diseases has been promoted. In the 1990s, dietary guidance included Canada’s Guidelines
for Healthy Eating and Food Guide to Healthy Eating as well as Nutrition for a Healthy
Pregnancy and Nutrition for Healthy Term Infants. The Recommended Nutrient Intake
(RNI), a Canadian version of the RDA, was published in 1990.
In 1995, the U.S. Institutes of Medicine (IOM) brought together Canadian and
American scientists to work on various committees, which came up with a set of harmonized Dietary Reference Intakes for both countries. The DRIs replaced the previous
RNIs, and a new set of recommendations (EAR, AI, RDA, UL) similar to those in the
United States were adopted in Canada. This led to a review and subsequent revision
of Canada’s Food Guide to Healthy Eating and Guidelines for Healthy Eating.
The revised Canada’s Food Guide ( Fig. C-1 ) was released in early 2007. The basic
message to Canadians is to “Eat Well” with Canada’s Food Guide. Learning more about
Canada’s Food Guide will help Canadians know how much food they need, what types
of foods are better for them, and the importance of physical activity in their day.
In addition, if Canadians have the amount and type of food recommended and
follow the tips included in Canada’s Food Guide, this will help them:
• Meet their needs for vitamins, minerals, and other nutrients.
• Reduce their risk of obesity, type 2 diabetes, heart disease, certain types of cancer,
and osteoporosis.
• Contribute to their overall health and vitality.
Canada’s Food Guide places foods into four groups: vegetables and fruits; grain
products; milk and alternatives; and meat and alternatives. Canada’s Food Guide also
includes information on the recommended number of Food Guide Servings per day,
examples of what is one Food Guide Serving and how to make each Food Guide
Serving count within each food group ( Fig. C-2 ) and at each meal ( Fig. C-3 ). Recommendations are also included about the types and amounts of oils and fats to consume, along with guidance to enjoy a variety of foods and to satisfy your thirst with
water. Similar to the Dietary Guidelines for Americans recommendations, Canada’s
Food Guide emphasizes the combination of eating well and being active every day
( Fig. C-4 ). The new Canadian Nutrition Facts label is also highlighted in Canada’s
Food Guide with the message to “Read the label.” Finally, specifi c nutrition advice for
different ages and stages is included ( Fig. C-5 ). Similar to MyPlate, “My Food Guide”
is a web-based interactive tool that will help you personalize the information found
in Canada’s Food Guide. Check out “My Food Guide” at http://www.hc-sc.gc.ca/fn-an/
food-guide-aliment/myguide-monguide/index-eng.php .
Excellent World Wide Web resources
for Canadians are Health Canada ( www.hcsc.gc.ca), Dietitians of Canada ( www.
dietitians.ca), and the Institute of Nutrition,
Metabolism, and Diabetes ( www.cihrirsc.gc.ca).
A downloadable copy of Canada’s Food
Guide is available at www.hc-sc.gc.ca
Recommended Nutrient Intake (RNI)
The Canadian version of RDA published
in 1990.
A-13
APPENDIX C Dietary Advice for Canadians
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Appendix C: Dietary Advice for Canadians A-14
FIGURE C-1 Eating Well with Canada’s Food Guide.
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FIGURE C-2 Information about Food Guide Servings from Canada’s Food Guide.
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Appendix C: Dietary Advice for Canadians A-16
FIGURE C-2 (continued)
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FIGURE C-2 (continued)
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Appendix C: Dietary Advice for Canadians A-18
Nutrition Labels
New labeling requirements were published on January 1, 2003. The new regulations
require most food labels to carry a mandatory Nutrition Facts table listing Calories
and 13 key nutrients.
FIGURE C-3 How to count Food Guide Servings in a meal.
How to Read the Canadian Nutrition Label
Per 1 cup (264g)
Calories 260
Amount
Nutrition Facts
Fat 13g
Saturated Fat 3g
+ Trans Fat 2g
Cholesterol 30mg
Sodium 660mg
Carbohydrate 31g
Fibre 0g
Sugars 5g
Protein 5g
Vitamin A 4%
% Daily Value
20%
25%
28%
0%
Vitamin C 2%
Iron 4%
10%
Calcium 15%
Vitamin A 4%
Daily Value is a comparison standard
comprised of
(a) vitamin or mineral amounts referred
to in the definition of a recommended
daily intake for that vitamin or mineral
(b) nutrient amounts referred to in the
definition of reference standard for
that nutrient
Serving size is stipulated for
various foods.
g = gram
mg = milligram
The amount of vitamins and minerals
is expressed as a percentage of the
Daily Value per serving of stated size.
The Regulations provide for the optional
declaration of the number of Calories
both from fat and from saturates plus
trans. Recommendations on the % of
Calories from fat apply to the total diet
rather than to an individual food.
Therefore, inclusion of the % of Calories
from fat in the Nutrition Facts table may
be confusing and is not permitted.
The Nutrition Facts table provides
information on saturated and trans fatty
acids, shown to raise serum cholesterol
levels. The declaration of the other
groups of fatty acids, monounsaturates,
omega-3, and omega-6 polyunsaturates,
is optional unless claims are made, in
which case all three must be declared.
Potassium is not included as a mandatory
nutrient of the Nutrition Facts table
because it is not considered to be a
nutrient of general public health
importance. The declaration of potassium,
however, is mandatory when a claim is
made for the sodium or salt content of a
food that contains an added potassium
salt.
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FIGURE C-4 Recommendations to eat well and be active from Canada’s Food Guide.
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Appendix C: Dietary Advice for Canadians A-20
FIGURE C-5 Advice for different ages and stages from Canada’s Food Guide.
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The new regulations make nutrition labeling mandatory on most food labels using
a new format. The regulations also update requirements for nutrient content claims
and permit, for the fi rst time in Canada, diet-related health claims for foods.
g = gram
mg = milligram
Templates for Canadian “Nutrition Facts” Tables
Bilingual Label English Label French Label
Per 125 mL (87 g)
Calories 80
Amount
Nutrition Facts
Fat 0.5 g
Saturated 0 g
+ Trans 0 g
Cholesterol 0 mg
Sodium 0 mg
Carbohydrate 18 g
Fibre 2 g
Sugars 2 g
Protein 3 g
Vitamin A 2 %
% Daily Value
1 %
0 %
0 %
8 %
Vitamin C 10 %
Iron 2 %
6 %
Calcium 0 %
Vitamin A
Per 125 mL (87 g) / 0par 125 mL (87 g)
Calories / Calories 80
Amount
Nutrition Facts
Valeur nutritive
Fat / Lipids 0.5 g
Saturated / saturés 0 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
Sodium / Sodium 0 mg
Carbohydrate / Glucides 18 g
Fibre / Fibres 2 g
Sugars / Sucres 2 g
Protein / Protéines 3 g
Vitamin A 2 %
%
Teneur % valeur quotidienne
Daily Value
1 %
0 %
0 %
8 %
6 %
Vitamin C / Vitamine C 10 %
Vitamin A / Vitamine A
Calcium / Calcium 0 %
Iron / Fer 2 %
par 125 mL (87 g)
Calories 80
Teneur
Valeur nutritive
Lipids 0,5 g
saturés 0 g
+ trans 0 g
Cholestérol 0 mg
Sodium 0 mg
Glucides 18 g
Fibres 2 g
Sucres 2 g
Protéines 3 g
Vitamin 2 %
% valeur quotidienne
1 %
0 %
0 %
8 %
Vitamine C 10 %
Fer 2 %
6 %
Calcium 0 %
Vitamine A
New Canadian Nutrition Facts Label for Children Under Two Years of Age
g = gram
mg = milligram
% Daily Value
Per 1 jar (126 mL)
Calories
Nutrition Facts
Fat
Sodium
Carbohydrate
Fibre
Sugars
Protein
110
Amount
0g
10 mg
27g
4g
18g
0g
Vitamin A Vitamin C
Calcium 2% Iron
6%
2%
45%
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Appendix C: Dietary Advice for Canadians A-22
Recommended Daily Intakes and Reference Standards
The following are the Recommended Daily Intakes and Reference Standards used on
Nutrition Labels for persons 2 years of age and older. * † ‡
Dietary Constituent Amount Dietary Constituent Amount
Fat 65 g Folacin 220 µg
The sum of saturated fatty
acids and trans fatty acids 20 g Vitamin B12 2 µg
Cholesterol 300 mg Pantothenic acid or
pantothenate 7 mg
Carbohydrate 300 g Vitamin K 80 mg
Fibre 25 g Biotin 30 µg
Sodium 2400 mg Calcium 1100 mg
Chloride 3400 µg Phosphorus 1100 mg
Potassium 3500 mg Magnesium 250 mg
Vitamin A 1000 RE Iron 14 mg
Vitamin D 5 µg Zinc 9 mg
Vitamin E 10 mg Iodide 160 µg
Vitamin C 60 mg Selenium 50 µg
Thiamin, thiamine or vitamin B 1
1.3 mg Copper 2 mg
Riboflavin or vitamin B 2
1.6 mg Manganese 2 mg
Niacin 23 NE Chromium 120 µg
Vitamin B6
1.8 mg Molybdenum 75 µg
*RE = retinol equivalents
†
NE = niacin equivalents
‡
Together these constitute the Daily Values used on the Canadian Nutrition Facts Label. Reference Standards
are bolded.
Approved Nutrient Content Claims for Canada
The following is a sample of approved nutrient content claims for food labels (for the
complete list of regulations see the website http://gazette.gc.ca/archives/p1/2005/
2005-05-07/html/reg4-eng.html).
Energy
• Free of energy: The food provides
less than 5 Calories or 21 kilojoules
per reference amount and serving of
stated size.
• Low in energy: The food provides 40
Calories or 167 kilojoules or less
per reference amount and serving of
stated size.
• Reduced in energy: The food is processed, formulated, reformulated, or
otherwise modifi ed so that it provides at least 25% less energy per
reference amount of a similar food.
• Lower in energy: The food provides
at least 25% less energy per reference amount of a similar food.
• Source of energy: The food provides
at least 100 Calories or 420 kilojoules per reference amount and
serving of stated size.
• More energy: The food provides
at least 25% more energy, totalling at least 100 more Calories or
420 more kilojoules per reference
amount of a similar food.
Protein
• Low in protein: The food contains
no more than 1 gram of protein per
100 grams of the food.
• Source of protein: The food has a
protein rating of 20 or more, as
determined by offi cial method
FO-1, Determination of Protein Rating, October 15, 1981, ( a) per
reasonable daily intake; or ( b) per
30 grams combined with 125 milliliters of milk, if the food is a breakfast cereal.
• Excellent source of protein: The food
has a protein rating of 40 or more,
as determined by offi cial method
FO-1, Determination of Protein Rating, October 15, 1981, ( a) per
reasonable daily intake; or ( b) per
30 grams combined with 125 milliliters of milk, if the food is a breakfast cereal.
• More protein: The food ( a) has a
protein rating of 20 or more, as
determined by offi cial method
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FO-1, Determination of Protein
Rating, October 15, 1981, (i) per
reasonable daily intake, or (ii)
per 30 grams combined with 125
milliliters of milk, if the food is a
breakfast cereal; and ( b) contains at
least 25% more protein, totalling at
least 7 grams more, per reasonable
daily intake compared to the reference food of the same food group
or the similar reference food.
Fat
• Free of fat: The food contains less
than 0.5 grams of fat per reference
amount and serving of stated size.
• Low in fat: The food contains
3 grams or less of fat per reference
amount and serving of stated size
and, if the reference amount is
30 grams or 30 milliliters or less,
per 50 grams.
• Reduced in fat: The food is processed, formulated, reformulated,
or otherwise modifi ed so that it
contains at least 25% less fat than
the reference amount of a similar
food.
• Lower in fat: The food contains
at least 25% less fat per reference
amount of the food, than the reference amount of the reference food
of the same food group.
• 100% fat-free: The food ( a) contains
less than 0.5 grams of fat per
100 grams; ( b) contains no added
fat.
• No added fat: The food contains no
added fats or oils set out in Division 9, or added butter or ghee, or
ingredients that contain added fats
or oils, or butter or ghee.
• Free of saturated fatty acids: The food
contains less than 0.2 grams saturated
fatty acids and less than 0.2 grams
trans fatty acids per reference amount
and serving of stated size.
• Low in saturated fatty acids: (1) The
food contains 2 grams or less of
saturated fatty acids and trans
fatty acids combined per reference
amount and serving of stated size.
(2) The food provides 15% or less
energy from the sum of saturated
fatty acids and trans fatty acids.
• Reduced in saturated fatty acids: The
food is processed, formulated,
reformulated, or otherwise modifi ed without increasing the content
of trans fatty acids, so that it contains at least 25% less saturated
fatty acids per reference amount of
the food than the reference amount
of the similar reference food.
• Lower in saturated fatty acids: The
food contains at least 25% less
saturated fatty acids and the content
of trans fatty acids is not higher per
reference amount of the food, than
the reference amount of the reference food of the same food group.
• Free of trans fatty acids: The food
contains less than 0.2 grams of trans
fatty acids per reference amount
and serving of stated size.
• Reduced in trans fatty acids: The food
is processed, formulated, reformulated, or otherwise modifi ed without increasing the content of saturated fatty acids, so that it contains
at least 25% less trans fatty acids per
reference amount of the food than
the reference amount of the similar
reference food.
• Lower in trans fatty acids: The food
contains at least 25% less trans fatty
acids and the content of saturated
fatty acids is not higher per reference amount of the food compared
to the reference amount of a similar
food.
• Source of omega-3 polyunsaturated
fatty acids: The food contains
0.3 grams or more of omega-3 polyunsaturated fatty acids per reference
amount and serving of stated size.
• Source of omega-6 polyunsaturated
fatty acids: The food contains
2 grams or more of omega-6 polyunsaturated fatty acids per reference
amount and serving of stated size.
Cholesterol
• Free of cholesterol: The food contains
less than 2 milligrams of cholesterol per reference amount and
serving of stated size.
• Low in cholesterol: The food contains
20 milligrams or less of cholesterol
per reference amount and serving of
stated size (if the reference amount
is 30 grams or 30 milliliters or less,
per 50 grams).
• Reduced in cholesterol: The food is
processed, formulated, reformulated, or otherwise modifi ed so that
it contains at least 25% less cholesterol per reference amount of a
similar food.
• Lower in cholesterol: The food contains at least 25% less cholesterol
per reference amount of a similar
food.
Sodium or Salt
• Free of sodium or salt: The food
contains less than 5 milligrams of
sodium per reference amount and
serving of stated size.
• Low in sodium or salt: The food
contains 140 milligrams or less of
sodium per reference amount and
serving of stated size.
• Reduced in sodium or salt: The food
is processed, formulated, reformulated, or otherwise modifi ed so that
it contains at least 25% less sodium
per reference amount of a similar
food.
• Lower in sodium or salt: The food
contains at least 25% less sodium
per reference amount of the food.
• No added sodium or salt: The food
contains no added salt, other
sodium salts, or ingredients that
contain sodium that functionally
substitute for added salt.
• Lightly salted: The food contains at
least 50% less added sodium than
the sodium added to a similar reference food.
Sugars
• Free of sugars: The food contains less
than 0.5 milligrams of sugars per
reference amount and serving of
stated size.
• Reduced in sugars: The food is processed, formulated, reformulated,
or otherwise modifi ed so that it
contains at least 25% less sugars,
totalling at least 5 grams less, per
reference amount of the food.
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Appendix C: Dietary Advice for Canadians A-24
• Lower in sugars: The food contains
at least 25% less sugars, totalling
at least 5 grams less, per reference
amount of the food.
• No added sugars: The food contains
no added sugars, no ingredients
containing added sugars or ingredients that contain sugars that functionally substitute for added sugars.
Fibre
• Source of fi bre: The food contains
2 grams or more ( a) of fi bre per reference amount and serving of stated
size, if no fi bre or fi bre source is
identifi ed in the statement or claim;
or ( b) of each identifi ed fi bre or
fi bre from an identifi ed fi bre source
per reference amount and serving of
stated size, if a fi bre or fi bre source is
identifi ed in the statement or claim.
• High source of fi bre: The food contains 4 grams or more ( a) of fi bre
per reference amount and serving
of stated size, if no fi bre or fi bre
source is identifi ed in the statement
or claim; or ( b) of each identifi ed
fi bre or fi bre from an identifi ed
fi bre source per reference amount
and serving of stated size, if a fi bre
or fi bre source is identifi ed in the
statement or claim.
• Very high source of fi bre: The food
contains 6 grams or more ( a) of
fi bre per reference amount and
serving of stated size, if no fi bre
or fi bre source is identifi ed in the
statement or claim; or ( b) of each
identifi ed fi bre or fi bre from an
identifi ed fi bre source per reference
amount and serving of stated size,
if a fi bre or fi bre source is identifi ed
in the statement or claim.
• More fi bre: The food contains at
least 25% more fi bre, totalling at
least 1 gram more, if no fi bre or
fi bre source is identifi ed in the
statement or claim, or at least 25%
more of an identifi ed fi bre or fi bre
from an identifi ed fi bre source,
totalling at least 1 gram more, if a
fi bre or fi bre source is identifi ed in
the statement or claim compared to
reference amount of a similar food.
Light and Lean
• Light in energy or fat: The food meets
the conditions set out for the subject “reduced in energy” or “reduced
in fat.”
• Lean: The food ( a) is meat or poultry that has not been ground, a
marine or fresh water animal or a
product of any of these; and
( b) contains 10% or less fat.
• Extra lean: The food ( a) is meat or
poultry that has not been ground,
a marine or fresh water animal or a
product of any of these; and
( b) contains 7.5% or less fat.
Approved Health Claims for Nutrition
Labels
If a manufacturer follows specifi c
guidelines addressing both the
nutrients noted in the claim as well
as guidelines pertaining to other nutrients in a food, the following health
claims can be made.
• A healthy diet containing foods
high in potassium and low in sodium may reduce the risk of high
blood pressure, a risk factor for
stroke and heart disease.
• A healthy diet with adequate calcium and vitamin D, and regular
physical activity, may help to
achieve strong bones and may
reduce the risk of osteoporosis.
• A healthy diet low in saturated and
trans fats may reduce the risk of
heart disease.
• A healthy diet rich in a variety of
vegetables and fruit may help reduce
the risk of some types of cancer.
• Foods very low in starch and fermentable sugars can make the following health claims:
• Won’t cause cavities;
• Does not promote tooth decay;
• Does not promote dental caries;
or is
• Non-cariogenic.
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