CANADA’S FOOD GUIDE

1. CANADA’S FOOD GUIDE • History of the guide • The food groups • Recommended daily servings • What is a serving http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

2. HISTORY OF THE GUIDE • Canada's first food guide, the Official Food Rules, was introduced to the public in July 1942. • This guide acknowledged wartime food rationing, while endeavoring to prevent nutritional deficiencies and to improve the health of Canadians. • Since 1942, the food guide has been transformed many times - it has adopted new names, new looks, and new messages, yet has never wavered from its original purpose of guiding food selection and promoting the nutritional health of Canadians. • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/tour/index-eng.php

3. THE FOOD GUIDE RECOMMENDATIONS • Vegetables and Fruit • Did you know that vegetables and fruit make up the largest arc of Canada's Food Guide rainbow? • A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. • Eating lots of vegetables and fruit regularly may also lower your risk for heart disease. • Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. • Explore the variety of colours, tastes and textures this food group offers. VEGETABLES FRUITS

4. VEGETABLES AND FRUITS • 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 of deep fried. • Have vegetables and fruit more often than juice. • Canada Food Guide recommendations 9-13 6 servings per day • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php

5. THE FOOD GUIDE RECOMMENDATIONS • GRAINS • Did you know that grain products, particularly whole grains, are a source of fibre and are typically low in fat? • Fiber rich foods can help you feel full and satisfied. • A diet rich in whole grains may also help reduce the risk of heart disease. GRAINS

6. GRAINS • Make at least half of your grain products whole grain each day. • Eat a variety of whole grains such as barley, brown rice, oats, and quinoa and wild rice. • Enjoy whole grain breads, oatmeal and whole wheat pasta. • Choose grain products that are low 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. • 9-13 6 servings of grain per day • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/grain-cereal/serving-portion-eng.php

7. THE FOOD GUIDE RECOMMENDATIONS • MEAT AND ALTERNATIVES • Did you know that meat and alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? • You don't need to eat large amounts from this group to satisfy your nutritional needs. MEAT & ALTERNATIVES

8. MEAT AND ALTERNATIVES • Have meat alternatives such as beans, lentils and tofu often. • Eat at least two Food Guide Servings of fish each week. • Choose fish such as char, herring, mackerel, salmon, sardines and trout. • Select lean meat and alternatives prepared with little or no added fat or salt. • Trim the visible fat from meats. Remove the skin on poultry. • Use cooking methods such as roasting, baking or poaching that require little or no added fat. • If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat. • 9-13 recommendations 1-2 servings • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/serving-portion-eng.php

9. THE FOOD GUIDE RECOMMENDATIONS • MILK AND ALTERNATIVES • Did you know that milk and alternatives contain important nutrients that are good for your bones? • Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health. MILK & ALTERNATIVES

10. MILK AND ALTERNATIVES • Drink skim, 1% or 2% milk each day. • Have 500 mL (2 cups) of milk every day for adequate vitamin D. • Drink fortified soy beverages if you do not drink milk. • Select lower fat milk alternatives. • Compare the Nutrition Facts table on yogurts or cheeses to make wise choices. • Recommended servings 9-13 3-4 • http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/milk-lait/tips-trucs-eng.php

11. OIL AND FATS • There are different types of fats in foods including saturated, unsaturated and trans fats. • Choosing the right amount and types of oils and fats can lower your risk of developing certain diseases such as heart disease. • For good health, include a small amount of unsaturated fat and limit the amount of saturated and trans fat in your day.

12. What Type and Amount of Fat Do I Need? • Include a small amount - 30 to 45 mL (2 to 3 Tbsp) - of unsaturated fat each day to get the fat you need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise. • Unsaturated vegetable oils include: • Canola • Corn • Flaxseed • Olive • Peanut • Soybean • Sunflower • Limit butter, hard margarine, lard and shortening.

13. BEVERAGES • Drink water regularly. • It's a calorie-free way to quench your thirst. • Drink more water in hot weather or when you are active. • Young children and older adults are at higher risk of becoming dehydrated and need to be reminded to drink fluids throughout the day.

14. BEVERAGES • Make water your beverage of choice. Milk, fortified soy beverages and 100% juice are also healthy options. Make them part of your recommended number of Food Guide Servings per day. • Some beverages may contain caffeine. Caffeine is a stimulant that affects children more than adults due to their smaller body weights. Caffeine is found in coffee, tea, colas and some energy drinks. • Limit your intake of soft drinks, sports drinks, energy drinks, fruit drinks, punches, sweetened hot and cold beverages and alcohol. These beverages can be high in calories and low in nutrients.

15. Conclusion • These are guiding principles which along with appropriate exercise can help an individual maintain a healthy lifestyle • Portion control is key • http://www.youtube.com/watch?v=R3qGNNa4GEw&safety_mode=true&persist_safety_mode=1