Post on 08-Jul-2020
Eating for Good Health
Developed by Public Health DietitiansAlberta Health Services
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Welcome!
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Why should we choose
healthy foods and drinks?
Healthy Eating
How can we eat healthy
foods?
What foods should I eat
to feel good?
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• Life is different here
• Food is everywhere
• Choose food that is good for your body
This will help you feel good and stay healthy!
Eating in Canada
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Vegetables and Fruits
Peppers BananaGreen beans Swiss chard Cabbage
OrangeCarrots ParsnipEggplant Tomatoes
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Vegetables and FruitsVegetables and fruits are good for your heart, gut and your whole body!
Eat vegetables and fruits at every meal and snack.
Mikael Häggström, Intestine and stomach-transparent- cut.png, CCO
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Vegetables and Fruits
In Canada, vegetables and fruits are:
Fresh
Frozen
Canned
In the winter it is very cold.
We cannot grow food all the months of the year.
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Vegetables and Fruits
Choose whole vegetables and fruits instead of juice
Fruit juice =
fruit
punch
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Whole Grain Foods
Quinoa Brown rice Whole grain pasta
Whole grain cracker
Whole grain pita
Whole grain bread
Injera Oats
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Whole Grain Foods
Whole grain foods give you energy.
Whole grain foods are good for your brain, heart and gut.
Eat whole grain foods every day.Holiday upload, Brain Outline, CCOMikael Häggström, Intestine and stomach- transparent- cut.png, CCO
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Protein Foods from PlantsProtein foods from plants are good for your blood, muscles and heart.
Nuts Beans, peas, lentils
Tofu
KissCC0, Muscle Anatomy Human Body Musculature Muscular system, CCO
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Protein Foods from Animals
Meat(beef, pork, lamb)
Poultry(chicken, turkey)
Eggs Seafood(fish, shellfish)
Protein foods from animals are good for your blood and muscles.
KissCC0, Muscle Anatomy Human Body Musculature Muscular system, CCO
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Protein Foods with CalciumProtein foods with calcium are good for your bones and teeth.
Milk Cheese Yogurt
Soy beverage Tofu Fish with bones SilviaP_Design, Skeleton, weis fall, run, stumble, CCO
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Protein FoodsEat protein foods that come from plants more often.
Choose lean meat and poultry without skin.
Choose lower fat milk, cheeses and yogurt.
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Healthy Fat• Choose healthy fats • Use a small amount of fat for cooking
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Tap water is safe in cities and towns in Alberta
Healthy DrinksWater Milk Fortified Soy
Beverage
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Healthy Drinks
Drink 9 - 12 cups each day
Even if it’s cold outside!
12 cups
Drink water most often.
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Healthy DrinksMilk, fortified soy beverage,
tea and coffee are all healthy drinks.
All healthy drinks count!
12 cups
Drink 9 - 12 cups each day
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Canada’s Food Guide
Have plenty of vegetables and fruits
Choose whole grain foods
Eat protein foods
Eat a variety of healthy foods each day
Make water your drink of choice
Canada.ca/ FoodGuide
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Make a Healthy Meal
Vegetables and Fruits
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Make a Healthy MealProtein Foods
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Make a Healthy Meal
Whole Grains
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Make a Healthy Meal
Choose a healthy drink
Vegetables and FruitsProtein Foods
Whole Grains
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How to make a Healthy Bowl?
?
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Healthy Bowl
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Living in CanadaIn Canada, food is everywhere. It is easy to eat too much food.
Packaged foods may have too much salt, fat and sugar.
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Foods to Limit
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Drinks to Limit
Fruit
Punch
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QuestionWhat type of food should we eat the most of?
?
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QuestionWhat type of food should we eat the most of?
Vegetables and Fruits!
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QuestionIf you are cooking with oil, how much should you add?
a) b) c)
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QuestionIf you are cooking with oil, how much should you add?
A small amount
a) b) c)
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QuestionWhich drinks are healthy?
Cola Milk or Fortified Soy Beverage
Ice Slush Apple Drink Water
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QuestionWhich drinks are healthy?
Cola Milk or Fortified Soy Beverage
Ice Slush Apple Drink Water
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What to RememberChoose food and drinks that are good for your body
Canada’sFoodGuide
Canada.ca/FoodGuide
Active Living
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How has your activity changed since moving to
Canada?
Active Living
Why should I keep active?
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Keep Active and Sit Less
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Staying Healthy in CanadaTake care of your health by:
– eating foods that are good for your body– moving your body daily
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Questions? If you have questions about your health,
Call Health Link: 811
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References
This is general information and should not replace the advice of your health professional. Alberta Health Services is not liable in any way for actions based on the use of this information. Licensed under the Creative Commons Attribution-Non-Commercial-No Derivatives 4.0 International License. Contact NutritionResources@ahs.ca Alberta Health Services (Apr 2019)