Canada is one of the world’s most diverse and multicultural countries, with many different types of food. An international student entering this vibrant culinary atmosphere will need to be able to navigate the Canadian food scene to remain healthy and experience some of the best food the country offers.

In this article, we’ll show you the way around the Canadian food culture, why the Canadian Food Guide matters, and strategies for navigating dietary needs when studying abroad.

What is the Canadian Food Guide? 

The Canadian Food Guide is a balanced resource from the Government of Canada that inspires healthy eating. It emphasizes high intakes of fruits and vegetables, whole grains, and plant-based proteins with low intake of highly processed foods and added sugars.

The Plate Model: A Quick Summary

The Canadian Food Guide has rolled out a new recommendation for a plate model. Your plate should have 50% fruits and veggies, 25% whole grains, and 25% protein. This would make it easier for international students to construct balanced meals that align with Canada’s weather.

Discovering Canadian Cuisine as an International Student

Canada is a global melting pot, especially in the culinary world, which welcomes international students to explore new dishes and ingredients.

Traditional Canadian Foods to Try

The food in Canada can be as diverse as the population. Here are a few iconic Canadian dishes that should make their way to your bucket list.

Poutine: Poutine, a Quebec classic, is all about the delicious fries, melty cheese curds, and a generous drizzle of gravy.
Butter Tarts: These are very classic Canadian pastries with butter, sugar, eggs, and sometimes raisins.
Nanaimo Bars: Nanaimo Bars are delicious no-bake treats made of layers of chocolate, creamy custard, and a base of coconut crumbs.

Tastiest Multicultural Food in Canada

One thing that’s incredible about Canadian cuisine is its multicultural influence. You won’t find it too difficult to get food from every corner of the world-from Indian curries to Chinese dumplings. Major cities such as Toronto, Vancouver, and Montreal have numerous restaurants offering food from their respective cultures.

Dim Sum: This is a Chinese tradition of small dishes served with tea, enjoyed in Vancouver and Toronto.
Shawarma: A favorite of every Middle Eastern enthusiast, it can be readily found at fast food places scattered all over the country.
Biryani: It is an Indian rice-based dish with spices that can usually be easily sourced from local Indian restaurants or food markets.

Where to find Affordable and Healthy Food

Managing a budget as a student does not necessarily mean you have to compromise on eating healthy food. You can always opt for some of the hacks to get affordable and healthy meals.

Grocery Stores for International Students
Grocery shopping in Canada is not too complicated, but prices vary depending on the store. Some bigger chains like Loblaws, Sobeys, and Metro offer enormous selections and usually have international foods available. For students, strict budgets aside, No Frills and Walmart provide saving options with not-so-affordable products.

Farmer’s Markets and Local Produce
You should visit farmer’s markets for fresh fruits, vegetables, and local ingredients, too. Most cities today have very active markets where you can buy locally-grown produce at reasonable prices. This will feed local farmers, too, and will help you eat healthier.

Tip: Shopping at farmer’s markets is one of the best ways to experience Canadian culture and buy fresh seasonal produce at a lower price.

How to Handle Dietary Restrictions in Canada
Most of its dining places and supermarkets will offer choices for most common dietary requirements or restrictions, like gluten-free, dairy-free, or halal, for instance. In fact, according to your diet, whether you are vegetarian, vegan, or have special requirements, Canada’s food market is truly ready for all this diversity.

Vegetarian and Vegan Options
Canada is becoming more plant-based these days, making it much easier for vegetarians and vegans. Most grocery chains offer a substantial selection of plant-based proteins, dairy-free alternatives, and pre-prepared vegan meals. Restaurants in big cities often have vegetarian or vegan options on their menus.

Halal and Kosher Options
To find halal or kosher meals, there are many halal grocery stores and restaurants in most cities where Muslim and Jewish populations are more significant. Most supermarkets also carry halal-certified meat and kosher products, so students who need to maintain their dietary preferences will find it relatively easy.

Eating Out as a Student
Although it is tempting to often take out, especially from the array of food choices from various foreign countries, a balance must be struck between dining out and cooking at home. Home-cooked meals will not only save you money, but it is also the best guarantee that you are getting the right proportion of nutrients and balance in your diet. However, when you dine out, consider the following suggestions.

Tips for Maintaining a Balanced Diet on a Student Budget

Eating well is difficult on a student’s budget, but healthy meals become extremely easy with some planning beforehand. Keeping a balanced diet is also possible with just a few simple suggestions.

Meal planning: Plan the meals for the week so you won’t be tempted to buy unnecessary things, and ensure all the ingredients you need are in your kitchen for a balanced diet.
Batch cooking: Cooking more meals means cooking more at one time, preparing more significant portions of meals, and having leftovers for a couple of days, which will save time and money.
Shop smart: Compare prices, use student cards for special deals, and never be afraid to buy generic or store-brand products.

Conclusion

International students can advance their exploration of the Canadian cuisine by trying traditional Canadian diets and discovering healthy foods they can afford. Moreover, one can lead a proper diet via the Canadian Food Guide, which will feed one’s body and advance one’s well-being. Whether it is dining out or at home, there is always something interesting to try and discover new flavors within the rich diversity of Canadian cuisine.

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