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Eating
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Canadil
Recommended Number of Food GuideServings per Day
What is Ont Look at the exa,
Children Age in Years Sex
2-3 4-8 Gids and Boys
Teens 9-r3
14-18
Females
Males
Adults
19-50
5l+
Females Males Females
Males
Vegetables Fresh, frozen or r 125 mL (% cup)
ond Fruit
%
Groin Products
Bread 1 slice (3S
g1
Milk ond Alternatives milk (reconstitu 250 mL (1 cup)
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 Canodo'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.
t Food Guide nples below.
anned vegetables
Serving?
p
Leafy vegetables Cooked:125 mL (% cup) Raw: 250 mL (1 cup)gz
GS
Flat breads 'l pita or Z tortilla (35 g)
Bagel }{ bagel (4s g)
rd
ted)
p
Canned milk (evaporated) 125 mL
(ilcup)
Cooked rice, bulgur or quinoa 125 mL
;sd;lii.up)
P
rlD atFlr
Tofu :\ 150g or V
i mL
175 mL (% cup)
llfish,
(%
cup
-
(%
175
g F^
(%cup)
V
& \r Eggs 2 eggs
30 to 45 mL (2 to 3 Tbsp)
Use vegetable oils such as canola, olive and soybean.
Choose soft margarines that are low in saturated and trans fats.
Limit butter, hard margarine,lard and shortening.
F
Cooked or cousc(
125 mL ()
Kefir
Cheese
il?3,,v
509(1
â‚Ź
Peanut or nut butters 30 mL (2 Tbsp)
- of unsaturated fat each day.This includes oil used for cooking, salad dressings, margarine and mayonnaise. lnclude a small amount
cup)
1
B
Yogurt
(%
cup)
Cereal Cold: 30 g Hot: I 75 mL('Z cup)
('lcup) P
beveraoe :
Juice FD ulr
l00o/o 125 mL
fruits v
P
Fortified soy
It
Fresh, frozen or canned 1 fruit or 125 mL
l
Shelled nu and seeds 60 mL (% cr
Moke eoch Food Guide Servinq count...
wherever you ore - at home, at school, aiwork or when eating out! ) Eat at least one dark green and one orange vegetable each day. Go
for dark green vegetables such as broccoli, romaine lettuce and spinach.
Go
for orange vegetables such as carrots, sweet potatoes and winter squash.
) Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables steamed, baked or
stir-fried instead ofdeep-fried.
) Have vegetables and fruit more often than juice. ) Make at least half of your grain products whole grain each day. Eat a variety of whole grains such as barley, brown rice, oats, quinoa and
wild rice.
Enjoy whole grain breads, oatmeal or whole wheat pasta.
@ )asta
)us :,\ cup)
) Choose grain products that are lower in fat, sugar or salt. Compare the Nutrition Facts table on labels to make wise choices. Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.
v
) Drink skim,
1o/o,
ot
2olo
milk each day.
Have 500 mL (2 cup$ of milk every day for adequate vitamin D. Drink fortified soy beverages if you do not drink milk.
) Select lower fat milk alternatives. (ompare the Nutrition Facts table 0n yogurts or cheeses to make wise choices.
oz.)
Satisfy your Enjoy a voriety
of foodsfrom the four food groups.
* Health (anada provides advice for limiting
thirst with water! Drink water regularly. lt's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active. exposure t0 mercury from certain types offish. Refer to www.healthcanada.gc.ca for the latest information.
Advice for different oges and stoges,,.
vitamin
Following Conado\ tood Gurde helps
All women who could become pregnant
The need for
children grow and thrive.
and those who are pregnant or
the age of 50.
Young children have smallappetites and need calories for growth and
development. . Serve small nutritious meals and snacks each day. " Do not restrict nutritious foods because
oftheir fat content. 0ffer a variety of foods from the four food groups.
. Most of all... be a good role model.
breastfeeding need a multivitamin
D increases
after
ln addition to following Canada's Food
containing folic acid every day.
Guide, eueryone over the age of 50 should
Pregnant women need to ensure that
take a daily vitamin
their multivitamin also c0ntains ilon.
D
supplement of
10 ug (a00lU).
A health care professional can help you
find the multivitamin that's right for you. Pregnant and breastfeeding women need more calories. lnclude an extra 2 to 3 Food Guide Servings each day.
Here are
two
examples: . Have fruit and yogurt for a snack, or
. Have an extra slice of toast at
breakfast and an extra
glas of milk
at supper.
[{aw dc f eount Food Guide Servings in a meal? Here is an example:
250 mL (1 cup) mixed broaoli carrot and sweet red pepper 75
g(2koz.) lean beef
250 mL (1 cup) brown rice 5 mL (1 tsp) canola oil 250 mL (1 cup) 170 milk 1
apple =
2
Vegetables and Fruit Food Guide Servings
1
Meat and Alternatives Food Guide Serving
2 Grain
Products Food Guide Servings
part ofyour 0ils and Fats intake for the day 1
Milk and Alternatives Food Guide Serving
1
Vegetables and Ftuit Food Guide Serving
Eat well and be active today and every doy! The benefits of eating well and being active include:
Take a step today. ".
health. disease. .on::il,T1I-":ll:-']':T:--,:o::*1'l-T':' . Feeling and looking better. . More energy.
. Better overall
. Lower risk of
"/
Have breakfast every day. lt may help
control your hunger later in the day.
/
Walk whereveryou can
-
get off the
bus early, use the stairs.
Be active
.r'
To be active every day is a step
towards better health and a healthy body weight.
Canadals Physkal Activity Guide recommends
Benefit from eating vegetables and fruit at all meals and as snacks.
/
building 30 to 60 minutes of
Spend less time being inactive such as
watching TV or playing computer games.
/
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 it up in periods of at
Request nutrition
information about
least 10 minutes at a time for adults and five minutes at a time for children and youth.
menu items when eating out to help you make healthier choices.
Eat
well
"/
/
Conodas Food Guideby: Eating the recommended amount and type
. Limiting foods and
offood each
with
family and friends!
Another important step towards better health and a healthy body weight is to follow
.
Enjoy eating
Take
time to eat and
savour every bite! day.
beverages high in calories, fat, sugar or salt Godium) such as cakes and
pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream
and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks. _**";.--*****J
Read
For more
the label
. [ompare the Nutrition
Facts
table on food
labels to choose products that contain less
Nutrition Facts
fat, saturated fat trans fat, sugar and sodium.
Per 0 mL (0 g)
Keep in mind that the calories and
Calories 0
.
nutrients listed are for the amount of food found at the top ofthe Nutrition Facts
table.
% Daily Value
Saturated 0 g + Trans 0 q
Carbohvdrate 0
Limit trans fat When a Nutrition Facts table is not available, ask for nutrition information to choose foods lower in
Fibre 0 q Suqars 0 q
Protein 0
0% Calcium 0 7o
ea lth ca n ad a.g
Health (anada
O "/"
at:
c.ca/f o o d g u i d e
or contact: Publications
g
VitaminA
www.h
07o
0% 0%
q
Canada's Food Guide on-line
o%
Cholesterol 0 mq
Sodium 0 mq
trans and saturated fats.
information, interactive
tools, or additionol copies visit
0ttawa, Ontario K1A 0K9 E-Mail: publications@hc-sc.gc.ca Tel.: 1 -866-225-0709 Fax: (613) 941-5366 TTY: 1 -800-267-1 245 Egalement disponible en frangais sous le titre
VitaminC 0%
:
Bien manger avec le Guide alimentaire canadien
lron This publication can be made available on
request on diskette, large print, audio-cassette and braille. O
Her l\4ajesty the Queen in Right of [anada, represented by the I/inister of Health (anada, 2007. This publication may be reproduced without permision.
Nochangespermifted. H(Pub.:4651 (ar.:H164-38/1-2007E lSBN:0-662-44467-1
o,$nor'" to Healthy Active Living
Every
littte bit counts, but more js even
better
-
everyone can do
Get active your way
it!
-
buil.d physicaI activity
into your dail.y Life...
at
home
at school at work
at ptay on the way
...thafs active Livingl
ffi
# l*l
Increase
Increase
Increase
Reduce
Endura nce
FLexibitity
Strength
Activities
Activities
Activities
Sitting for long periods
B:fi[!"
33[:,"
csdl!
ilF,
Canadjan Society for Exercise Physio[oqy
Choose a variety of activities from these three groups:
I Endur"nce
4-7 days a week Continuous activities for your heart, lungs and circulatory system.
Get Active Your Way, Every Day-For Life! Scientists say accumulate 60 minutes of physical activity every day to stay healthy or improve your health. As you progress to moderate activities you can cut down to 30 minutes, 4 days a week. Add-up your activities in periods of at least 10 minutes each. Start slowly... and build up.
Time needed depends on effort Very Light Light Effort Moderate Effort Vigorous Effort 60 minutes 30-60 rninutes 20-30 rninutes Effort o Strolling r Dusting
.
.
Light walking Brisk walking c Vo[Jiylip{/94*,,.. o Biking
. Easy.,3tffiffi&ti19
leav es
. Aerobics . Jogging
Maximum
Effort
.
Sprinting
o Racing
o Hockey e Basketbatl swimming
Physical activity doesn't have to be very hard. Build physical activities into your daily routine.
. Walk whenever you can- get Starting stowly is very safe for most people. Not sure? Consult your health professionat. For a copy of the Guide Handbook and
more information:
1-888-334-9769, or
.
. . .
www.paguide.com
off the bus early, use the stairs instead of the elevator. Reduce inactivity for long periods, like watching TV. Get up from the couch and stretch and bend for a few minutes every hour. Play actively with your kids. Choose to walk, wheel or cycle for short trips.
Start with a 10 minute walkgradually increase the time. . Find out about walking and cycling paths nearby and use them. . Observe a physical activity class to see if you want to try it. . Tiy one class to start - you don't have to make a long-term commitment. . Do the activities you are doing now more often.
o
Eating we[[ is also important. Fotlow Canada's Food Guide
to
HeoLthy Eating
to
make wise food choices.
. better health . improved fitness . better posture and balance . better self-esteem . weight control . stronger muscles and bones . feeling more energetic . relaxation and reduced stress
.
continued independent living in later life
. premature death . heart disease . obesity . high blood pressure . adult-onset diabetes . osteoporosis . stroke . depression . colon cancer a
permitled. Permission to photocopy this document in its entirely not required.
No changes
cat. No. H39-42S/1S98-1E ISAN 0-662-86627-7
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