Surprising??

The guide is copyright Her Majesty the Queen in Right of Canada, represented by the Minister of Health Canada, 2011.

Be active. Adults are recommended considerably less moderate to vigorous physical activity than children and youth, though: at least 2.5 hours per week versus at least 60 minutes per day.

"Be active" has the silhouette of a hockey player as its graphic, which is cute.

Eat fruits and vegetables all throughout the day! Part of every meal, and as snacks.


Fats:

Guide generally suggests to be fairly low on fat, but not to use fat as a reason for avoiding a more diverse and nutritious diet, especially for children.

Prefer unsaturated fats, which are decidedly good for your health.

Trans fats are not good; they reduce high-density lipoprotein (HDL, good) cholesterols. They also, along with having too much saturated fat, increase low-density lipoproten (LDL, bad) cholesterols. LDL is linked to hightening the risk of experiencing heart disease.

Butter (per the "Oils and Fats" section) should be limited, alongside hard margarine, lard, and shortening; prefer soft margarine. The process of making margarine hard is not good for the body because it unavoidably introduces trans fats, but between soft margarine and butter, one might have guessed butter would be the better choice. But butter is made from saturated animal fats, whereas margarine is made from vegetable oils, which typically contain unsaturated oils - and these can actually decrease LDL levels. Make sure to look for margarine without any trans fat! The softer, the less trans fat, typically, so search for margine in tub form rather than stick.

Historically: In the 1990s, Canada actually had one of the highest trans-fat intakes of all countries. Since the early 2000s, it's been put in place that trans fat content must be labelled on packaged food, and voluntary trans fat content targets were set for processed foods. These changes have been very successful.

In September 2018, Health Canada banned usage of partially hydrogenated oils in sold foods. (The notice was put out in April 2017 and, during a 75 day commenting period, the majority of responses were supportive, so in September 2017 the change was finalized, to be implemented 12 months from that date.) Trans fats had already largely been reduced across products sold in Canada, but some were still present, mainly from partially hydrogenated oils; the ban illegalized usage of such oils.

- https://www.canada.ca/en/health-canada/services/nutrients/fats.html
- https://www.canada.ca/en/health-canada/services/food-nutrition/public-involvement-partnerships/modification-prohibiting-use-partially-hydrogenated-oils-in-foods.html
- https://www.canada.ca/en/health-canada/services/food-nutrition/public-involvement-partnerships/notice-proposal-prohibit-use-partially-hydrogenated-oils-foods-reference-number-2017-3.html
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/butter-vs-margarine/faq-20058152