Health Santé BD ee. Sansa Eating Well with Canadas Food Guide- “4 ha tp y ae sRecommended Number of Food Guide Servings per Day The chart above shows how many Food Guide Servings you need from each of the four food groups every day. Having the amount and type of food recommended and following the tips in Canada’s Food Guide will help: —SS + 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 overalll health and vitality.What is One Food Guide Serving? Look atthe examples below. ub Fees, rozan or canned vegetables |, vegetables Freahromnor 100% Juice 135mLcecup) Cooked 125m cup) => 135m (seup) fawasomLcupiy "Tutors a Theos — iRserase) Votecrtonaa 350). bulgur oral Ea ae slice aoe ta or tor lg or quinoa old 30.9 for couscous a a % Ta5mi Goeup) Hot:175 mL. (cup) Ww? 125m Cécup) Tw Milk or powdered Fore soy aoe cheese mail Geconstuted) <>, fevepe ast we ie Soe tt ox Boma OF tempos 2someticup) WF ean) WP ne okey A Oils and Fats CO) retest amount -20%0 5m 037) -of nad <= Ss each day. This includes cl used for cooking saad dressings, margarine and mayonnaise. + Use vegetable cls such as canola, olive and soybean. = Choose soft margarines that are low in saturated and trans fats. Limit butter hard marasrine lard and shortening.Make each Food Guide Serving count... wherever you are - at home, at school, at work or when eating out! > Eat at least one dark green and one orange vegetable each day. o for dark green vegetable such as broccoli, romaine lettuce and spinach Go fr orange vegetables such as caros, eect potatoes and winter squash. + Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables steamed, baked or sti-frid instead of deep fed. > Have vegetables and fruit more often than jt » Make at least half of your grain products whole grain each day. fata variety of whole tans such as barley, brown ice, cats, quinoe and wid ice. Enjoy whole rain breads, oatmeal or whole wheat past » Choose grain products that are lower in fat, sugar or salt. Compare te Nuttion Facts table on label to make wise chokes. Enjoy te true taste of grain products. When adding sauces or spreads use small amounts » Drink skim, 1%, or 2% milk each day. Have 500 mt (caps) of mi everyday for adequate vitamin. rink fortified soy beverages you donot rink milk + Select lower fat milk alternatives. Compare the Nuttion Facts table on yogurts or cheeses to make wise choices. Enjoy avariety of foods from the four Satisfy your thirst with water! Drink water regularly It's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active. * Health Canataprovies advice for iting enposue to mera fom certain types fs. Refer to wyralthcanad.gc.ca forte latest nfomationAdvice for different ages and stages... Fellowing Canad Food Guide helps chien grow and thie ‘The need for vitamin D increases after the age of 50 All women who could become pregnant and those who are pregnant or breastfeeding need a multivitamin containing folic acid every day. Pregnant women need to ensure that their multitamin aso contains iron. ‘health care profesional can help you find the multivitamin that’ right for you. In addition to following Canadas Food Guide, everyone over the age of 50 should take a dail vitamin D supplement of 10 ug (400 0). Young ciléren have small appetites and need calves for growth and development. Serve small nutritious meals and snacks each dy Se aT er ae one ESE Peart andbreseing amen red Ghiameeune mare clr, Indu neta 20 Food Guide Servings -Mastofal.be a good ole mode cach dy Here are two examples: Have fut and yogurt fora snack, or Have an extra slice oftastat breakfast and an eta ass of milk at supper. How do | count Food Guide Servings in a meal? Here is an example: Vegetable and beef stir-fry with rice, a glass of milk and an apple for dessert me mrcaagy = 2a andreas 75q(2¥ox)leanbeef_= Meat and Aternatives ood Gite Serving 250 ml. (1 cup) brown rice 2Grain Products Food Guide Servings ‘5 mL (1 tsp) canola oll _= part ofyour Oils and Fats intake for the day 250ml (1 cup) 196 mik = 1Milkand Altematives Food Guide Serving ‘apple = 1Vegetables and Fruit Food Guide ServingEat well and be active today and every day! The benefits of eating well and being active include: - Better overall heath. Feeling andloking better. -Loneriskofcisease. + More energy. -Ahealthy body weight. Stronger muscles and bones. Be active Tobe active every day sa step towards beter heath and a healthy body weight. Canadas Physical Actnty Guide recommends building 30 to 60 minutes of moderate physical activity nt daly ie for adults and atleast 90 minutes day for children and youth. You dont have todo itll at once. dit up in periods of at leat 10 minutes at time for adults and ie minutes at time or cidren and yout, Start slowly and buildup. Eat well ‘Anather important step towards beter health anda heathy body weights to follow Canada’ Food Guide by: + ating the recommended amount and typeof food each day. Read the label + Compare the Nutrition Facts table on fod one label to choose product that contain ss Nutrition Facts fat, saturated fat, trans fat, sugar iar Per Omi (0 9) and sodium, iron Ton vave = Keep in mind that the calories and Galories 9 nutrient listed are forthe amount of Fal ogo food found atthe top ofthe Nutrition Setyates Oo ore + Tans 0g Braet tg Sodium Omg om _ Carbotyarate 0 0% Limit trans fat ibe 09 Om When a utrton Facts table isnot avaliable ask || prey g for nutrition information to choose foods lower in acaclchicaai ote Viamina Vierin 0% Calcium ion 0% Takeastep today ./ Have breakfast every day. it may help ‘onl yourhunger ater inthe day. o/ Walk wherever you can — get off the buseary use the tars. ./ Benefitfrom eating vegetables and fruit atall meals and as snads. ./ Spend less time being inactive suchas watching TV o playing computer games. / Request tition information about menu tems when eating utto help yourake healthier choices. Ej eating wth family and friends! ~/Taketimeto eat and savour every tite! For more information, interactive tools, or additional copies visit Canada’s Food Guide on-line at: www.healthcanada.gc.ca/foodguide or contact: Publications Health Canada Ottawa, Ontario K1A OK9 |: publcationsahe-scacca 866-225-0709 113) 941-5366 800-267-1245 Egalement disponible en francs sous lettre: Bien manger avec le Guide amentaire canadien Ths publication can be made avilable on request on diskette, large pint, audio-cassette and bri ‘oer jes the Queen in igo Cnat, represented bythe inter of ea Canad, 207. his pusaton maybe ero witot permis. Nochargespemine, HCPab:4681 Cat: HIGH 38 2007E SBN: 652484671