Key Nutrients in Canada's Food Guide to Healthy Eating

Each food group is essential. That's because it provides its own set of nutrients.

Grain Products

• Whole grains contain more fibre and zinc than refined Grain Products.
• Enriched cereal and pasta contain more iron and B vitamins than unenriched.
• Baked goods like cookies, cakes and croissants contribute more fat and sugar than staple Grain Products such as bread or rice.

Vegetables & Fruit

• Dark green vegetables such as Brussels sprouts and spinach, orange
  vegetables like carrots and squash and orange fruit like cantaloupe and apricots are rich in vitamin A or folacin.
• Citrus fruits are sources of vitamin C whereas bananas are not.
• Fresh, frozen and canned vegetables are nutritionally similar but some canned vegetables contain sodium in the form of salt.
• Fat content of vegetables varies depending on the way they are prepared. For example, french fries are higher in fat than plain baked potatoes.

Milk Products

• All fluid milk (skim, 1%, 2% and whole milk) contains almost equal amounts of vitamins A and D.
• Milk Products like yogourt and cheese do not contain any added vitamin D.
• Cottage cheese is lower in calcium than other Milk Products.
• The fat content varies widely among Milk Products: skim and 1% milk contain very little fat whereas sour cream, ice cream, coffee and whipping creams are higher-fat Milk Products.

Meat & Alternatives

• Some red meats contain twice as much iron as chicken or fish.
• Only foods of animal origin are sources of vitamin B12.
• Legumes are the only food in this group that provide significant amounts of starch and fibre.
• The fat content of foods in this group varies widely: lentils and some fish contain very little fat whereas some cold cuts such as salami are higher-fat foods.

Other Foods

• The nutritional contributions of the foods in this category are as diverse as the foods themselves.