Big news in the dietary world! Canada’s Food Guide recently updated for the first time since 2007. Long overdue, the Food Guide emphasizes veggies, protein, and whole grains. So basically all the foods I eat anyway. I have to say I was pretty excited to know that my typical eating habits were right on track.

Are you curious about what the new food guide looks like?? And what’s on it?? I’ve included it below so you can take a peek. I love that the food is plated to showcase the importance of portion control as well. Everything is bright and colorful, and it’s definitely making me hungry while I write this post.

Perhaps it’s the teacher in me, y’all might not know this, but I used to teach nutritional units to my junior and senior high students many moons ago. Because there wasn’t much in the way of curriculum around food and nutrition at the time I had to develop on my own lesson plans, and so I really relied on information such as the Canada’s Food Guide. To be honest it was probably my favorite part of teaching. So while I slowly slip back into that roll (apologies in advance)…

I’ve created an example meal to help reinforce this even further I decided to make my own version to give you ideas of how you can apply the Canada’s Food Guide to a meal. The following is a typical meal for me, and one I eat quite a bit.

I try to have a salad at least with one meal a day. Raw veggies are so packed with nutrients, and the fiber really keeps your energy levels stable so you can tackle your busy day. If I don’t have a salad with lunch I definitely try to have one with dinner.

Y’all know I love eggs for protein, I mean I did agree to be an #eggadvocate with the Egg Farmers of Canada for 2019, so we’re pretty much going steady. When it comes to adding protein to your meal (a very important component for muscle building and feel satiated) I always say, put an egg on it. Because I
don’t eat a lot of meat I’m always trying to figure out other ways to get protein into my meals. Some days I don’t eat any meat at all, so I was really happy to see so many other protein sources represented in the food guide especially EGGS!



  • Whole eggs are the highest quality source of protein available. 

  • Eggs provide important nutrients including vitamins A, D and E, folate, iron, zinc and choline; good for your 
bones, teeth, skin and eyes. 

  • One serving of Canadian eggs includes 65 per cent of your daily requirement of B12, which plays a role in 
preventing heart disease.


Today’s post isn’t so much a recipe really but I wanted to get your wheels spinning on how you can interpret the Canada’s Food Guide into a real meal. For this meal, which makes for a great brunch or
lunch option, I simply mashed up some avocado with salt and pepper, and made an omelette/scrambled eggs of sorts to create a sandwich, and of course paired it with a nice crisp salad.

Having a well rounded meal is something you absolutely want to be thinking about even on your busiest of days. I love eggs because they are so quick to cook up, and the possibilities are just endless. You equally could do the same as I’ve done here, with poached eggs, boiled eggs, or a fried egg!

And likewise with veggies, you could always do steamed or raw veggies. I love steamed spinach and scrambled or poached eggs. Did you happen to catch our “Spinach Frittata for One” recipe?? Packed with spinach and protein from the fluffy eggs: it’s so yummy and so great for portion control too!



Hope you enjoyed today’s post! What are your favorite ways to eat eggs?? I’m always looking for new ideas hit me up in the comments, or on social media @shortpresents.

For more egg recipes and information visit

Have an EGGcellent day.









*This post was sponsored by the Egg Farmers of Canada; however, all opinions expressed are my own.

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