3. How would you balance this Breakfast?

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1 Healthy Eating and You A few questions before we start: 1. Eggs belong to which food group? A. Vegetables and fruit B. Grains C. Milk and Alternatives D. Meats and Alternatives Questions Continued 2. Which is the healthiest choice? A. Orange juice B. Canned mandarin oranges C. Fresh orange D. All are equally healthy 3. How would you balance this Breakfast? A. Add a yogurt B. Add some bran flakes C. Add a banana D. Add eggs Rate using scale below 4. I would feel comfortable explaining Canada s Food Guide to someone in my community Disagree Agree By the end of this session, you will be able to: Explain why eating healthy is important Explain what healthy eating is and know if a person is eating healthy Help people make healthy changes to the way they eat Help people find more information Teach others in your community 1

2 A Story Martha is a 30 year old woman who lives in your community. Her father just found out he has diabetes. Martha knows eating healthy can help her father s diabetes and can keep her from getting diabetes too but she doesn t know where to start. Why Eat Healthy? To keep you from getting sick Diabetes, heart disease, obesity, cancer, colds To build or maintain strong muscles, blood and bones To give you energy, help you feel your best Why do we have a food guide? Eating Well with Canada s Food Guide First Nations, Inuit and Métis The food guide describes healthy eating for Canadians over the age of 2 It describes the amount and type of food to eat in a day It emphasizes the importance of both healthy eating physical activity The Cover Design Activity Food Group Matching 2

3 Match the Food to the Food Group! Vegetables and Fruit Grain Products Milk and Alternatives Using the guide Meats and Alternatives Foods to Limit 1. Find your age and sex group in the chart 2. Look down the column to the number of servings you need from each food group every day What is a Food Guide Serving? A specific amount of food The pictures of foods and the measuring cups are used to help show how much of each food counts as one Food Guide Serving What is one serving of: Vegetables and Fruit Grains Milk and Alternatives Meats and Alternatives Counting Food Guide Servings If Martha ate 2 pieces of toast, I small orange, 1 cup of milk a 2-egg omelette and 3 pieces of bacon, how many food guide servings of each food group would she have? 3

4 Counting Food Guide Servings Answers: If Martha ate 1 cup of pasta, ½ cup tomato sauce with ½ cup of frozen veggies mixed in, 3 meat balls and ¼ cup shredded cheese (1oz), how many food guide servings of each food group would she have? Answers: Type of foods to choose Some foods are more nutritious than others Look at the bold print along the top of each food group bar for advice on making the best quality food choices Choosing Vegetables and Fruit Choose vegetables and fruit prepared with little fat, salt or sugar Eat at least one dark green and one orange vegetable each day for folate and vitamin A intake Have vegetables and fruit more often than juice for fibre intake Choosing Grain Products Make at least half your grain products whole grain each day for fibre and magnesium intake to reduce risk of cardiovascular disease Choose grains lower in fat, salt and sugar 4

5 Choosing Milk and Alternatives Drink skim, 1% or 2% milk each day Have 500 ml (2 cups) of milk every day Drink fortified soy or rice beverages if you do not drink milk Select lower fat milk alternatives Cheese is often high in fat look for less than 19% Milk Fat Look for zero fat or 1% yogurt Note Sour cream and cream cheese are NOT in the milk and alternatives group Fat choices Choosing Meat and Alternatives Choose lean meat and alternatives prepare with little or no added fat or salt Traditional meats and game are lean choices Eat at least two Food Guide Servings of fish each week to reduce risk of heart disease and stroke Have beans and lentils often for a lower saturated fat intake for fibre intake When cooking or adding fat to food Choose vegetable oils like canola or olive oil or soft tub margarine Include 2-3 Tbsp, of unsaturated (liquid) oil every day Avoid using hard fats like butter, hard margarine, lard or shortening Respect your body by: Limiting foods and drinks which contain a lot of calories, fat, sugar or salt Sweetened drinks Candies, pastries, donuts etc. Chips, nachos, fries, etc. Ice cream, chocolates, etc. Alcohol Which Food is Healthier? Activity Choosing Healthier Foods 5

6 How do I know if I m eating healthy? 1. Compare what you eat to Eating Well with Canada s Food Guide 2. Aim for balanced meals and snacks Use the healthy plate for meals 3. Listen to your body Stop eating when you are full 1. Comparing to Canada s Food Guide Write down what you eat for 1 to 3 days How many food guide servings do you eat? Do you make healthier choices? Do you eat foods that should be limited? Fill in the How Healthy is your Diet Worksheet Martha ate: Breakfast 2 Cup Corn Flakes, 1 cup 2% milk, 1½ cup orange juice Morning snack Muffin, coffee, cream, sugar Lunch tuna sandwich on whole wheat bread with mayonnaise, 1 small bag chips Supper 1 cup spaghetti, ½ cup meat sauce, ½ cup frozen peas cooked. Food group Number of Servings Eaten Recommended # of servings from Canada s Food Guide Vegetables and fruit Grains Milk and Alternatives 2 2 Meat and Alternatives 2 2 Foods to limit 3 Zero or as few as possible! Recommendation Followed ( ) Not followed ( ) One dark green vegetable One orange vegetable More whole fruit, less juice Half of grain products whole grain Low fat milk and alternatives Beans, fish or lean meats 2-3 Tbsp oil Limit hard fats All foods prepared with little fat, salt and sugar Areas to improve ( ) The Healthy Plate 2. Aim for healthy meals and snacks What is a healthy meal or snack? A healthy meal has foods from at least 3 food groups. All 4 is better! A healthy snack has foods from at least 2 food groups. The healthy plate is an easy way to look at a meal to see if it s balanced! 6

7 Martha ate: Supper 1 cup spaghetti, ½ c meat sauce, ½ frozen peas, cooked. Making Changes Martha knows she needs to cut back on the junk food and eat more vegetables, fruit and whole grains but it s too much! She doesn t know where to start! Making Changes Change takes time Try to change 1 or 2 things at a time. Set a SMART goal: Specific Measurable Attainable Realistic Time frame Martha s SMART Goals Martha wants to eat less chips and eat more fruit. Her goals are: To have no more than 2 small bags of chips per week, starting next week. To bring a banana to work every day for her morning snack starting next week. How do I learn more? Talk to a dietitian Check out the Dietitians of Canada Website: Other reliable websites: Canadian Diabetes Association: Heart and Stroke Foundation: What if Martha came to you? You could: Introduce her to the food guide Introduce her to the healthy plate model Help her figure out how she could eat healthier Help her make goals Help her find more information 7

8 What if a group of people came to you? Give a presentation using our slides or slides from Health Canada about the Food Guide Get comfortable with the information Teach a friend or relative for practice Do a practice presentation for friends, by yourself, for your pets. Take a look at what YOU eat. Do you eat healthy? What things could you improve on? Questions Again Questions/Discussion 1. Eggs belong to which food group? A. Vegetables and fruit B. Grains C. Milk and Alternatives D. Meats and Alternatives Questions Continued 2. Which is the healthiest choice? A. Orange juice B. Canned mandarin oranges C. Fresh orange D. All are equally healthy 3. How would you balance this Breakfast? A. Add a yogurt B. Add some bran flakes C. Add a banana D. Add eggs 8

9 Rate using scale below 4. I would feel comfortable explaining Canada s Food Guide to someone in my community Disagree Agree 9

10 The plate method An easy way to set up Healthy meals The plate method For more information on healthy life style: Contact your Nutritionist at your local clinic Canadian Diabetes Association Diabète Québec Dietitians of Canada Nutrition Labelling Education Center Health Canada, Food & Nutrition Public Health Department of CBHSSJB Kino Quebec Active Living at work A visual tool to help you to: Control your blood sugar Prevent diabetes Prevent cardiovascular diseases, cancer and other chronic diseases

11 Imagine that your plate as four equal parts Take a regular* size plate *About 9 inches (23 cm) Step 1 Step 2 Step 3 Step 4 Use 1 part for starch Use 1 part for meat, fish or meat substitutes Use 2 parts for vegetables You can have a glass of milk or water and a fruit to complete your meal Let s look at each part of the plate Starch Prefer whole grain breads and cereals, brown rice, whole grain noodles, regular oats, barley. By choosing whole grain products you are adding fibre* to your meal. Protein Proteins are found in traditional meat, store-bought meat and poultry, fish and substitutes like eggs, tofu, beans and peanut butter. Cook your meat and fish using low-fat methods: boil, bake, smoke, broil and roast. Vegetables 2 parts of veggies in your plate may be more vegetables than you are used to, but that s o.k. By eating more vegetables you are adding fibre*, vitamins, minerals and colors to your meal. A variety of vegetables are available all year around, fresh and frozen. Milk or Water Choose milk or water with your meal. A glass of milk will bring many nutrients, including calcium and vitamin D that are good for bones. Water is life! Fruit Choose a fresh, frozen or a canned fruit Fruit make excellent dessert. Note *Foods high in fibre help to keep our bowels regular and makes us feel full. Eating regularly a variety of high-fibre foods may also help you to control your blood sugar and your cholesterol levels.

12 How healthy is your diet? Fill in the chart to find out! Food group Vegetables and fruit Grains Milk and Alternatives Meat and Alternatives Foods not in the food guide Number of Servings Eaten Recommended # of servings from Canada s Food Guide Zero or as few as possible! Areas to improve ( ) Recommendation Followed ( ) Not followed ( ) One dark green vegetable One dark orange vegetable Half of grain products whole grain Low fat milk and alternatives Beans, fish or lean meats 2-3 Tbsp oil Limit hard fats Prepare foods with little fat, salt and sugar.

13 Example Day for a 30 year old woman: Breakfast 60g Corn Flakes, 1 cup 2% milk, ½ cup blueberries, ½ cup orange juice Morning snack Muffin, coffee with cream and sugar Lunch tuna sandwich on whole wheat bread with mayonnaise, apple, yogurt Supper 1 cup spaghetti, ½ c meat sauce, 1 cup spinach salad with 1 Tbsp oil and vinegar dressing Evening Snack small bag of chips. Food group Number of Servings Eaten Recommended # of servings from Canada s Food Guide Areas to improve ( ) Vegetables and fruit Grains Milk and Alternatives 2 2 Meat and Alternatives 2 2 Foods to limit 2 Zero or as few as possible! Recommendation Followed ( ) Not followed ( ) One dark green vegetable One dark orange vegetable Half of grain products whole grain Low fat milk and alternatives Beans, fish or lean meats 2-3 Tbsp oil Limit hard fats Prepare foods with little fat, salt and sugar.

14 Eating Well with Canada s Food Guide First Nations, Inuit and Métis

15 How to use Canada s Food Guide The Food Guide shows how many servings to choose from each food group every day and how much food makes a serving. Children 2 3 years old Recommended Number of Food Guide Servings per day Children 4 13 years old Teens and Adults (Females) (Males) 1. Find your age and sex group in the chart below. 2. Follow down the column to the number of servings you need for each of the four food groups every day. 3. Look at the examples of the amount of food that counts as one serving. For instance, 125 ml (1/2 cup) of carrots is one serving in the Vegetables and Fruit food group. What is one Food Guide Serving? Look at the examples below. Eating Well Every Day Canada s Food Guide describes healthy eating for Canadians two years of age or older. Choosing the amount and type of food recommended in Canada s Food Guide will help: children and teens grow and thrive meet your needs for vitamins, minerals and other nutrients lower your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis (weak and brittle bones). Eat at least one dark green and one orange vegetable each day. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Have vegetables and fruit more often than juice. Vegetables and Fruit Fresh, frozen and canned Dark green and orange vegetables 125 ml (1/2 cup) Other vegetables 125 ml (1/2 cup) Leafy vegetables and wild plants cooked 125 ml (1/2 cup) raw 250 ml (1 cup) Berries 125 ml (1/2 cup) Fruit 1 fruit or 125 ml (1/2 cup) 100% Juice 125 ml (1/2 cup) Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt. Grain Products Bread 1 slice (35 g) Bannock 35 g (2 x 2 x 1 ) Cold cereal 30 g (see food package) Hot cereal 175 ml (3/4 cup) Cooked pasta 125 ml (1/2 cup) Cooked rice White, brown, wild 125 ml (1/2 cup) Drink 500 ml (2 cups) of skim, 1% or 2% milk each day. Select lower fat milk alternatives. Drink fortified soy beverages if you do not drink milk. Milk and Alternatives Teens 3 4 Adults (19-50 years) 2 Adults (51+ years) 3 Teens 3 4 Adults (19-50 years) 2 Adults (51+ years) 3 Milk Powdered milk, mixed 250 ml (1 cup) Fortified soy beverage 250 ml (1 cup) Canned milk (evaporated) 125 ml (1/2 cup) Yogurt 175 g (3/4 cup) Cheese 50 g (1 1/2 oz.) Have meat alternatives such as beans, lentils and tofu often. Eat at least two Food Guide Servings of fish each week.* Select lean meat and alternatives prepared with little or no added fat or salt. Meat and Alternatives Traditional meats and wild game 75 g cooked (2 1/2 oz)/125 ml (1/2 cup) Fish and shellfish 75 g cooked (2 1/2 oz)/125 ml (1/2 cup) Lean meat and poultry 75 g cooked (2 1/2 oz)/125 ml (1/2 cup) Eggs 2 eggs Beans cooked 175 ml (3/4 cup) Peanut butter 30 ml (2 Tbsp) When cooking or adding fat to food: Most of the time, use vegetable oils with unsaturated fats. These include canola, olive and soybean oils. Aim for a small amount (2 to 3 tablespoons or about ml) each day. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise. Traditional fats that are liquid at room temperature, such as seal and whale oil, or ooligan grease, also contain unsaturated fats. They can be used as all or part of the 2-3 tablespoons of unsaturated fats recommended per day. Choose soft margarines that are low in saturated and trans fats. Limit butter, hard margarine, lard, shortening and bacon fat. *Health Canada provides advice for limiting exposure to mercury from certain types of fish. Refer to for the latest information. Consult local, provincial or territorial governments for information about eating locally caught fish.

16 Respect your body... Your choices matter Following Canada s Food Guide and limiting foods and drinks which contain a lot of calories, fat, sugar or salt are important ways to respect your body. Examples of foods and drinks to limit are: pop fruit flavoured drinks sweet drinks made from crystals sports and energy drinks candy and chocolate cakes, pastries, doughnuts and muffins granola bars and cookies ice cream and frozen desserts potato chips nachos and other salty snacks french fries alcohol People who do not eat or drink milk products must plan carefully to make sure they get enough nutrients. The traditional foods pictured here are examples of how people got, and continue to get, nutrients found in milk products. Since traditional foods are not eaten as much as in the past, people may not get these nutrients in the amounts needed for health. People who do not eat or drink milk products need more individual advice from a health care provider. Wild plants, seaweed Bannock (made with baking powder) Fish with bones, shellfish, nuts, beans Women of childbearing age All women who could become pregnant, and pregnant and breastfeeding women, need a multivitamin with folic acid every day. Pregnant women should make sure that their multivitamin also contains iron. A health care provider can help you find the multivitamin that is right for you. When pregnant and breastfeeding, women need to eat a little more. They should include an extra 2 to 3 Food Guide Servings from any of the food groups each day. For example: have dry meat or fish and a small piece of bannock for a snack, or have an extra slice of toast at breakfast and an extra piece of cheese at lunch. Women and men over the age of 50 The need for vitamin D increases after the age of 50. In addition to following Canada s Food Guide, men and women over the age of 50 should take a daily vitamin D supplement of 10 g (400 IU). For strong body, mind and spirit, be active every day. This guide is based on Eating Well with Canada s Food Guide. For more information, interactive tools or additional copies visit Canada s Food Guide at: or contact: Publications Health Canada Ottawa, Ontario K1A 0K9 publications@hc-sc.gc.ca Tel.: TTY: Fax: (613) Également disponible en français sous le titre : Bien manger avec le Guide alimentaire canadien Premières Nations, Inuit et Métis This publication can be made available on request on diskette, large print, audio-cassette and braille. Her Majesty the Queen in Right of Canada, represented by the Minister of Health Canada, This publication may be reproduced without permission. No changes permitted. HC Pub.: 3426 Cat.: H34-159/2007E ISBN:

17 Questions for food guide telehealth session 1. Eggs belong to which food group? A. Vegetables and fruit B. Grains C. Milk and Alternatives D. Meats and Alternatives 2. Which is the healthiest choice? A. Orange juice B. Canned mandarin oranges C. Fresh orange D. All are equally healthy 3. How would you balance this meal? A. Add a yogurt B. Add some bran flakes C. Add a banana D. Add some eggs 4. Answer the following question using the scale below: I would feel comfortable explaining Canada s Food Guide to someone in my community Disagree Agree

3. How would you balance this Breakfast?

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