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“It’s not about portion but about proportion,” Hutchinson explained, “and how to incorporate that into family meals, snacks, and gatherings. To make it real in your everyday life.”

One quarter of the plate should be covered in whole grains, like rice, pasta or quinoa, and the other quarter should be filled with protein — preferably plant-based, the food guide states, like lentils or beans.

Photo by Dave Sidaway / Dave Sidaway / THE GAZETTE

Why plant-based protein? To increase fibre intake and lower intake of processed meats and saturated fat, to in turn reduce the risks of cardiovascular diseases, colon cancer and type 2 diabetes.

Gone, along with the rainbow, is the “milk and alternatives” food group, a change vehemently opposed by the dairy industry.

In a statement released in early January, the Dairy Farmers of Canada said the move to “de-emphasize” dairy products in relation to other sources of protein would be detrimental to health, not to mention the industry.