Health Santé
BD ee. Sansa
Eating
Well with
Canadas
Food Guide- “4
ha
tp y ae sRecommended 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 nfomationAdvice 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 ServingEat 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