Canada’s Food Guide!

An overview…

The Food Guide and Wellness

• What part of the Wellness Wheel does The food guide fall under? For 2 min at your table discuss…

What it is…

• The guide is just that… a guide to let you know…. how much food you need, what types of foods are better for you and the importance of physical activity in your daily routine!

The Food Groups1. Vegetables and Fruit2. Grain Products 3. Milk and Alternatives 4. Meat and Alternatives

Why does it exist?

Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:

1. Reduce your Risk of obesity, type 2 diabetes, heart disease, cancer and osteoporosis.

2. Meet your needs for vitamins, minerals and other nutrients.

3. Contribute to your overall health and vitality. Examples?

PREVENTION, PREVENTION, PREVENTION!

Servings

• The food guide talks about dividing everything up into servings, but just what is a serving??

- A Food Guide Serving is simply a reference amount. It helps you understand how much food is recommended every day from each of the four food groups.

- In some cases, a Food Guide Serving may be close to what you eat, such as an apple. In other cases, such as rice or pasta, you may serve yourself more than one Food Guide Serving.

Here are a couple examples of Servings from 2 of the food

groups…Vegetables and Fruit• 125 mL (½ cup)

fresh, frozen or canned vegetable or fruit or 100% juice

• 250 mL (1 cup) leafy raw vegetables orsalad

• 1 piece of fruit

Meat and Alternatives• 75 g (2 ½

oz.)/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

How Much Food Do You Need Everyday

Follow this link and find your age and sex on the table to find out for yourself how much from each food group you need

and use a 35 yr old as an example…

Now, you know how much food you need, but is it Flexible?

• If you are very active and need more food, choose extra Food Guide Servings from the four food groups.

• To get a sense of the number of Calories(energy in food), take a look at the next slide.

Activity• Sedentary: Typical daily

living activities (e.g., household tasks, walking to the bus).

• Low Active: Typical daily living activities PLUS 30 - 60 minutes of daily moderate activity (ex. walking at 5-7 km/h).

• Active: Typical daily living activities PLUS At least 60 minutes of daily moderate activity

Energy Continued…

Remember, you are unique…

• Your individual values may be different. The requirement for energy varies between individuals due to factors such as: genetics, body size and body composition.

Its not all just about food!!... Canada’s Food Guide also gives

you the scoop on ACTIVITY!Physical Activity• Being active every day is a step towards better

health and a healthy body weight.• Canada's Physical Activity Guide recommends

building 30 to 60 minutes of moderate physical activity into daily life for adults and at least 90 minutes a day for children and youth.

• You don't have to do it all at once. Add your excercise up in periods of at least 10 minutes at a time for adults and five minutes at a time for children and youth.

• Start slowly and build up.

Enjoy Eating!• It is hard to believe that some people do not like to eat,

but Canada’s Food Guide acknowledges that not everyone does.

Enjoy eating, here are some tips:• Cook with family or friends to make

preparing meals more fun and less work. • Experiment with new foods and recipes. • Enjoy a potluck with friends. • Celebrate special events with family and friends of all

ages. It's a great way to pass along cooking skills and learn about traditional or cultural foods.

• Be a positive role model. Prepare and eat healthy foods with your friends and family to set a good example

ALL THIS TALK ABOUT FOOD IS MAKING ME HUNGRY, HOW ABOUT YOU?