Eating Well with Canada s Food Guide

Eating Well with Canada s Food Guide

Canada s Food Guide Defines and Promotes Healthy Eating for Canadians It translates the science of nutrition and health into a a healthy eating pattern It emphasizes the importance of combining healthy eating and physical activity 2

This Presentation will Give You Information on: What amount of food you need: Servings per day What is a serving What type of food to choose, and The importance of physical activity 3

Eating Well with Canada s Food Guide Rainbow Background image 4

Having the Amount and Type of Food Recommended and Following the Tips in Canada s Food Guide will help: Meet your needs for vitamins, minerals and other nutrients Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis Contribute to your overall health and vitality 5

The Information Inside the Food Guide 6

What Amount of Food do You Need? 7

What is one Food Guide Serving? A reference amount Not necessarily what you would eat in one sitting A number of ways are used to illustrate a Food Guide Serving 8

One Food Guide Serving of Vegetables and Fruit is: 125 ml (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice 250 ml (1 cup) leafy raw vegetables or salad 1 fruit 9

One Food Guide Serving of Grain Products is: 1 slice (35 g) bread or ½ bagel (45 g) ½ pita (35 g) or ½ tortilla (35 g) 125 ml (½ cup) cooked rice, pasta, or couscous 30 g cold cereal 175 ml (¾ cup) hot cereal 10

One Food Guide Serving of Milk and Alternatives is: 250 ml (1 cup) milk or fortified soy beverage 175 g (¾ cup) yogurt 50 g (1 ½ oz.) cheese 11

One Food Guide Serving of Meat and Alternatives is: 75 g (2 ½ oz.) or 125 ml (½ cup) cooked fish, shellfish, poultry or lean meat 175 ml (¾ cup) cooked beans 2 eggs 30 ml (2 Tbsp) peanut butter 12

Handy Ways to Estimate Portions A small fist = about 1 cup A small palm = 3 ounce serving of meat, fish or poultry A thumb-tip = 1 teaspoon of fat 2 thumbs = 1 ounce cheese 13

A Balanced Meal: The Plate Model 1/4 plate Meat & Alternatives Milk Products Fruit 1/2 plate Vegetables 14

Remember: The type of food that you eat is as important as the amount that you eat! 15

Vegetables and Fruit - Major sources of: soluble fibre, vitamins, minerals, antioxidants, phytochemicals - Key is variety of colours: 1 green & 1 orange per day - Enjoy those in season - Limit juice to 1 glass per day - Enjoy with no added fat, sugar or salt - Enjoy fresh, frozen, canned, dried - Have more vegetables than fruit 16

Grain Products - Are CHO: main source of energy for body (55 %) - High in insoluble fibre (bulk) and low kcal - Beware of what you put on them! - Attempt whole grains - Enjoy a variety & low fat/na - Pick fortified products: vitamins, minerals, omega 3 fatty acids 17

Milk and Alternatives - Major source of calcium and vit D - Over 50 years of age will need daily Vit D supplement 10 µg (400 IU) in addition to servings on food guide - Pick low fat options: Yogurt (2% M.F. [milk fat] or less), Cheese (15% to 20% M.F. or less) - Pick fortified alternative products 18

- Are protein: most people overeat on these! Meat and Alternatives - Should provide 15 % of total daily energy - Include more non animal sources e.g. nuts, pulses, lentils, beans, tofu - Pick lean options - Include 2-3 servings fish per week (2 fatty sources) 19

Foods to be Limited: High calorie, salt, fat and sugar foods: Cakes, pastries, muffins, donuts Cookies, biscuits Chocolate Chips, salted nachos French fries Hamburgers, hot dogs, bacon, hash browns, salami, pepperoni, bologna Foods in batter e.g. fish, veggies Deep fried foods in general 20

Key word: MODERATION Healthy eating = enjoy foods, include all food groups, have a variety of foods within food groups, have occasional treats in small quantities, control food portions! 21

Counting Food Guide Servings in a Meal 22

Remember: Don t skip meals as eating regular meals and snacks may help you to: - Control your appetite and avoid overeating - Keep your energy level high - Get all of the nutrients you need for good health - Manage weight by keeping your metabolic rate at its optimum level Find out what meal pattern works best for you: 3 small meals and 3 small snacks per day or simply 3 small meals! Don t snack if not hungry! Carry healthy snacks around with you: in your car or in your bag! 23

For More Information Visit: www.healthcanada.gc.ca/foodguide 24