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Previous Guidelines

New Guidelines

Body weight

Keep body weight within the healthy range and avoid weight gain in adulthood.

Physical Activity

• Adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week.

• Adults should engage in 150-300 minutes of  moderate-intensity or 75-150 minutes of         vigorous-intensity physical activity per week;  achieving or exceeding the upper limit of 300 minutes is optimal.
• Children and adolescents should engage in at least 1 hr of moderate- or vigorous-intensity  activity each day.
• Limit sedentary behavior, such as prolonged  sitting, lying down, and watching television,    and other forms of screen-based  entertainment.
  (Moderate evidence: increases risk of colon, endometrial, and lung cancers.)

Diet

• Eat at least 2.5 servings of        fruits and vegetables everyday.                  
• Limit consumption of                processed and red meat.
• Choose whole grains instead    of refined grain products.                 

• Eat at least 2.5-3 cups of vegetables and      1.5-2 cups of fruits every day.
• Encourage a variety of whole fruits, vegetables, with a variety of colours—dark green, red, orange, yellow, purple etc; fibre-rich legumes (beans and peas), and whole grains.
• Limit/Avoid consumption of processed and red meat.
• Limit sugar-sweetened beverages, highly processed foods with added sugar/fats/sodium, and refined grain products.   

Alcohol

• Limit consumption of alcohol to no more than 1 drink/day for women or 2 drink/day for men.

• Best to avoid consumption of alcohol.