Page 1

l*l

E:fill"

Sant6 Canada

Eating

cffl{&aa's

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

.o*loe,g

-o-"'

to S.olthv

A.tire

Livioq

Canada's Food and Physical Activity Guides  

This is some of the information on healthy eating and exercise available from Health Connections.