Food Guides have been created by many countrys’ health ministries to inform their population as to the foods that are necessary for a healthy and balanced diet. These food guides have been in existence for many decades. In this next series of articles, we are going to focus on the food guides that have been published in Canada throughout the years. The first Food Guide was introduced in July 1942. This guide was published during World War II when wartime food rationing was in place. They took food rationing into account when producing the guide, with the overall aim of preventing nutritional deficiencies and improving the health of Canadians with proper nutrition.

Since 1942, the Food Guide has been changed and updated many times, however, its purpose has always been to guide food selection and promote the nutritional health of Canadians. The 1942 Food Guide was named “Canada’s Official Food Rules”, with the introduction stating, “These are the Health-Protective Foods. Be sure you eat them every day in at least these amounts (Use more if you can).” The Food Rules consisted of six different categories as follows: Milk, Fruits, Vegetables, Cereals and Bread, Meat and fish, etc, Eggs. Each category listed the amount of food that should be eaten daily within that category. From the beginning, the guidelines also recommended a source of Vitamin D as essential for children, and advisable for adults. In the early years of the Food Guides, small changes within these categories were made. For example, in the category of Meat, Fish, etc, the 1942 Food Rules recommends “one serving a day of meat, fish, or meat substitutes. Liver, heart or kidney once a week.” In 1944, the instructions now included “drink plenty of water”. Under the Meat and Fish category, the foods to eat expanded to “One serving of meat, fish, poultry, or meat alternates such as beans, peas, nuts, eggs, or cheese.” Eggs were no longer in a category of their own, therefore the number of categories was reduced from six to five. The remaining categories remained the same. Much of the earlier Food Guides were promoting the consumption of foods produced by the agricultural sector, versus what was the most nutritious foods.

The year 1977 brought sweeping new changes into Canada’s Food Guide. Now, the number of categories decreased from five to four. Fruits and vegetables were combined into one category, acknowledging that it did not matter whether a fruit or a vegetable was consumed, they provided similar nutritional content. Now each category indicated the amount of “servings” that should be consumed, with a range of servings in each category, instead of exact amounts. This change reflected the recognition that there could be a range in amounts of each food consumed, and still maintain proper nutrition. However, with the emphasis on the amount of foods from each category, people had to ensure that they had enough servings from each to provide proper nutrition. In the next three Food Guides produced, (1982, 1992, and 2007), the amount and type of categories remained the same, “cereals and breads”, “vegetables and fruit,” “meat and alternates,” and “milk products”. The evolution of Food Guides often reflected new knowledge about nutrition and thus the nutritional needs of the human body.

In 2019, the Food Guide was revolutionized. The categories were reduced to three and now the Food Guide illustration was in the shape of a plate: “have plenty of fruits and vegetables” takes up half the plate, “choose whole grain foods” takes up one-quarter of the plate, “eat protein foods” takes up one-quarter of the plate, and off to the side of the plate is a glass of water with the heading, “make water your beverage of choice.” No longer did the Food Guide recommend serving amounts. This new visual guides the individual in terms of how to fill a plate of food at each meal: half the meal should contain either fruit or vegetables, and protein and grains should each be a quarter-portion of each meal, with water as one’s beverage. Milk and meat products no longer have categories of their own. There is no longer an emphasis on meat and dairy as necessary staples in a healthy diet. Instead the guide recommends consuming more plants and plant-based proteins.

The director of health policy at the Heart and Stroke Foundation, also voiced his approval of the new structure of the Food Guide. “The previous guide—with different serving sizes for different foods, and specific advice on how many of those servings to eat—was difficult for most people to understand.” Now the recommendations of “eat more of this”, is much easier to understand and act on. And the hopes that it will encourage changes in the diets of Canadians. The Food Guide not only guides what to eat, but how. on what to eat, but how, with advice such as “cook more often” and “eat meals with others,”. These recommendations help people develop healthy eating habits.

The 2019 Food Guide also recommends replacing foods that contain mostly saturated fat (cream, high fat cheese, butter) with foods that contain mostly unsaturated fats, like nuts, seeds and avocados. A diet higher in vegetables and fruits is linked to a lower risk of cardiovascular disease, eating more nuts or soy protein can help improve blood fat levels, and processed meat has been linked to higher risks of colorectal cancer.

It is interesting to notice how current medical science is now discovering what was revealed through the Spirit of Prophecy over 100 years ago.“ Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.” –Counsels for the Church, p. 376

David Hammond, a professor at University of  Waterloo states: “Even if we had the advantage of another century of research,” he said, “we’re probably going to be recommending the same thing, which is that we should eat more fruits and vegetables, limit processed foods and don’t drink too much sugar.”

No longer is fruit juice listed under the fruit and vegetable category. The premise is that fruit juice is just “liquid sugar”, not fruit. The best beverage within the new guide is water. Food choices recommend “eat more plant-based proteins,” and “limit consumption of processed foods.”

Health advocates say the new proposals are in line with the current understanding about nutrition, and with the kinds of recommendations dietitians have been making. The group, Dieticians of Canada, have been promoting an emphasis on fruits, vegetables, whole grains, and plant proteins such as nuts, seeds, lentils and chickpeas.  for years but Canadians are not necessarily consuming enough of them. The current recommendations on which foods should be consumed on a regular basis will easily provide the nutrients that meat and milk once provided, however without the negative effects of saturated fats.

The food guide is a reference point for doctors and nutritionists, and used by public institutions such as hospitals and cafeterias in creating meal plans. The changes have been met with fierce opposition. Health Canada chose to not meet with food industry leaders in the creation of the new guide, despite continued lobbying by the meat, dairy, processed food and beverage industry. The Alberta Beef Producers voiced concerns about grouping together meat with plant-based proteins. “That can be dangerous, especially if people think that they’re getting the same nutrient equivalency when they eat a serving, of, say, black beans, as beef.” However, again their concerns are driven by loss of income if people switch to consuming more plant proteins in place of meat proteins.  It has long been known that a purely plant-based protein diet is able to supply all the nutritional protein needs of humans.

For the first time, the Food Guide was no longer driven by promoting Agriculture Canada’s food supply, but about healthy food choices. The new guide was based on rigorous scientific review, using the best available evidence, excluding industry reports to reduce perception that the guide was based on any conflict of interest, and from pressure from lobby groups. The food guide is more holistic, more inclusive and recognizes the growing numbers of Canadians going vegetarian or vegan.

Scientists say that a plant-focused “planetary diet”—one drastically low in red meat and high in legumes (beans and lentils)—could save millions of lives and the planet. The “Planetary Health Diet” has been created by a leading group of 30 scientists; their consensus is that we need to choose a diet that is nutritious also and sustainable. It looks at making changes on a global scale, to promote personal health, and also the health of our planet. Their recommended diet is rich in plant-based foods, moving away from foods from animal sources. Plant-based diets use less of the world’s resources than do meat and dairy-based diets. Livestock farming is harsh on the planet. It drives climate change due to greenhouse gas emissions, and uses lots of fresh water. Farming vegetables, grains and beans is gentler on the planet.

THE EVOLUTION OF MILK IN CANADA’S FOOD GUIDES

This month we will focus on the category of Milk. As mentioned in the introduction, milk had its own category in the first Food Rules guide, with recommendations as to the amount of milk that should be consumed on a daily basis. In 1942, the guidelines suggested ½ pint per day for adults, and for children, more than 1 pint. With cheese as available. In the next food guide, (1944), milk still retained its own category; however, the amount of milk to be consumed on a daily basis increased, “adults ½ to 1 pint, children 1 ½ pints to 1 quart.” Cheese now was placed in a different category (Meat and Fish) and was no longer included in the milk category. In 1949, distinction was made in terms of amounts between children under 12 (1 pint) and adolescents (1 ½ pints), with adolescents requiring more milk than children. The 1961 Food Guide now introduced milk requirements for expectant and nursing mothers.

Also, in 1977, the milk category was now expanded to state “milk and milk products.” However, the focus was still on milk that was obtained from dairy-producing animals. Under the category, the recommendation states, “skim, 2%, whole, buttermilk, reconstituted dry or evaporated milk may be used as a beverage or as the main ingredient in other foods. Cheese may also be chosen.” The Guide provided examples of how much was contained in a “serving” in each category: children (2–3 servings), adolescents and pregnant and nursing women (3–4 servings), and adults (2 servings). There was still an emphasis on the need for dairy milk throughout a person’s lifetime. The 1982, 1992 and 2007 Food Guide did not change in terms of its suggestions regarding milk consumption.

As was mentioned, the 2019 Food Guide was no longer recognizable as a natural progression of the previous Food Guides. For the first time, milk consumption was no longer was emphasized by having its own category. What happened in the 12 years between 2007 and  2019?

I was born in Canada after the 1961 Food Guide was published. Milk was considered a necessary part of a child’s diet, and we would have milk delivered to our door daily by the milk truck. In fact, my whole family drank milk on a daily basis. My aunt recently told me that in Finland during, World War II, the government provided milk to families as part of their food rationing program. Each family was given coupons that could be used at the grocery store, with adults allowed 2 deciliters (1 cup) of milk per day, and children 6 deciliters (3 cups). Those who had their own cows or goats could provide milk for their families, but those who did not have dairy animals would be allotted a daily milk ration for each member of the family.

As mentioned earlier, Canada’s Food Guide is reducing its emphasis on meat and dairy in a healthy diet and instead is recommending consuming more plants and plant-based protein with milk no longer having its own category. One may ask why milk was so vital at one point in time, and is now not considered as a necessary part of a balanced diet. We find that milk is still listed as a food Canadians can consume, but it is now under the more general category of proteins. The strongest opponent of this change was the Dairy Farmers of Canada, who supply milk for the Canadian consumer. They feel that milk contains vital nutrients that average Canadians are lacking, such as calcium. “Putting all those foods [proteins] together in one food group sends the wrong message that these foods are interchangeable.” The Dairy Farmers are not concerned about the necessity of milk in the Canadian people’s diet, but about the loss in income when people start consuming other products in place of milk.

The current Food Guide does not go so far as to recommend one should not eat dairy, but it no longer suggests dairy as a necessary food, in and of itself. Instead it encourages using plant-based milk alternatives, such as soy, almond, cashew, rice, and oat. Many of these products have been fortified with calcium, which negates the argument from the Dairy Farmers regarding the need of calcium from dairy-based milk. In fact, many vegetable products also provide the diet with good amounts of calcium.

In most European countries, the dairy aisle in grocery stores is very small; you can barely find milk products, indicating that many countries have recognized that milk is not a necessary part of one’s diet. Scientists such as Dr. Walter Willett, a Harvard nutrition expert has argued that “humans have no nutritional requirement for animal milk whatsoever.” In the past there has been an erroneous assumption that equates animal milk to human milk in its importance to human health. In fact, approximately 65% of the total world’s population develops lactose intolerance after infancy. This is a strong indication that consuming milk after a child has been weaned from breastfeeding is not only unnecessary but goes against the body’s natural development which appears to indicate that we no longer require nutrition from milk.

In fact, humans are the only mammals that continue to drink milk after infancy, and not only do we continue to drink milk, but we drink the milk of another animal species. Each mammal species produces milk specific for its own babies, including human beings; the content of proteins, fats, carbohydrates, and minerals is specific to provide the best nutrition for that particular species. Hence, the combination of nutrients in cow’s milk is different than the combination of nutrients in human milk. Thus the health problems that come with consuming cow’s milk should not come as a surprise.

In terms of its impact on the environment, a glass of dairy milk produces almost three times more greenhouse gases than any plant-based milk because of the methane produced by cows, a significant factor in driving climate change. Using dairy milk also consumes nine times more land than any of the non-dairy alternatives. Land is required to pasture the cows and grow their food.

Milk and other dairy products are the main source of saturated fat in the North American diet, and consuming these products contributes to high cholesterol, high blood pressure, cancer, heart disease, type 2 diabetes, chronic inflammation, autoimmune disorders and Alzheimer’s disease. Casein is the main protein in dairy, and studies have shown that it facilitates the growth and development of cancer. Studies have linked dairy to an increased risk of breast, ovarian, and prostate cancers. Dairy products do not have any beneficial effects on bone health, and in fact have been shown to increase fractures because of the high content of calcium which causes Vitamin D in the body to malfunction, reducing the ability for bones to take up calcium. In fact, the American population, which consumes the most milk, has the highest hip fracture rates in the world. Dairy cows are also treated with hormones and antibiotics which then are consumed by those who consume dairy products. The largest use of antibiotics worldwide is in livestock to proactively prevent disease and improve growth. Humans who consume these antibiotics in dairy products develop antibiotic resistance, so that when one develops an infection, antibiotics may not be able to treat the infection. Hormones ingested in dairy products disrupt the normal hormones in our bodies, and cause disease. Our bodies are no different from other mammals; we are not designed to consume the milks of other mammals. In drinking cow’s milk, we are ingesting foreign antigens and proteins from another animal species. Our body has similar components, and results in our immune system becoming confused and attacking our own tissues as foreign. This immune response is considered the potential cause of some serious autoimmune conditions, including Type I diabetes and multiple sclerosis. Even pasteurized milk can contain pathogens, leading to outbreaks of food poisoning.

“Let the diet reform be progressive. Let the people be taught how to prepare food without the use of milk or butter. Tell them that the time will soon come when there will be no safety in using eggs, milk, cream, or butter, because disease in animals is increasing in proportion to the increase of wickedness among men. The time is near when, because of the iniquity of the fallen race, the whole animal creation will groan under the diseases that curse our earth.” –Counsels on Diet and Foods, p. 349. (Written in 1902). The time that Sister White speaks about is now here. Thus, these products should no longer be part of a disease-free, healthy, nutritious diet. Fortunately, there are many healthy alternatives to dairy milk readily available to most of the world’s population; consuming these options on a regular basis also provides us with many health benefits.

NEXT MONTH: DAIRY MILK  ALTERNATIVES