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
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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
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Eating Well with
Canada’s Food
Guide
• Rainbow
• Background image
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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
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The Information Inside the Food Guide
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What Amount of Food do You Need?
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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”
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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
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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
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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
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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
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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
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A Balanced Meal: The Plate Model
Milk
Products
1/4 plate
Meat &
Alternatives
Fruit
1/2 plate Vegetables
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Remember:
The type of food that you
eat is as important as the
amount that you eat!
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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
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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
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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
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Meat and Alternatives
- Are protein: most people
overeat on these!
- 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)
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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
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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!
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Counting Food Guide Servings in a
Meal
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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!
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For More Information Visit:
www.healthcanada.gc.ca/foodguide
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