EVERYTHING YOU NEED TO KNOW

ABOUT CANADA’S FOOD GUIDE

By: MacKenzie Wagner & Savannah McCarthy

CANADA’S FOOD GUIDE The Canada Food Guide is a very important tool

because it helps you know and understand how much food you need everyday.

There are four food groups in the Canada Food Guide; (grains, veggies & fruit, milk & alternatives and meat & alternatives)

Depending on your age and gender, you will have a specific set amount of food servings everyday that you should follow.

For example, a nine year old boy will need a different amount of food servings in each food group, then a 22 year old girl.

If a person is more active, they will most likely need more food servings then someone who isn’t very active.

A LOOK INSIDE THE GUIDE

WHAT IS A FOOD GUIDE SERVING?

A food guide serving is a reference amount, it basically tells you how much food you should consume from each food group everyday. You could consume exactly the right amount from the food guide or a little more then recommend.

Examples of ONE food guide serving: Veggies & Fruits – ½ cup (125mL) of canned, frozen or

fresh vegetables or fruit or 100% juice. 250mL (1 cup) leafy raw vegetables or salad and 1 piece of fruit.

Grain Products – 1 slice (35g) of bread or ½ (45g) of a bagel. ½ pita (35g) or ½ (35g) tortilla. 125mL (½ cup) cooked rice or pasta. 30g cold cereal or 175mL (¾ cup) hot cereal.

Milk & Alternatives – 250mL (1 cup) milk or fortified soy beverage. 175g (¾ cup) yogurt. 50g (1½ oz.) of cheese.

Meat & Alternatives – 75g (2½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat. 175mL (¾ cup) cooked beans. 2 eggs. 30mL (2 tbsp) of peanut butter.

VEGGIES & FRUITS Examples of some veggies & fruits to

help make up your serving: Veggies - Asparagus (½ cup) Green Beans (½ cup) Broccoli (½ cup) Carrots (½ cup) Fruits – Apple (Medium sized) Orange (Medium sized) Kiwi (Large sized) Banana (Medium sized)

GRAIN PRODUCTS Examples of some grain products to help

make up your serving: Whole Grain – Whole Grain bagel (½ of bagel) Whole Grain muffin (½ of muffin) Whole Grain pasta (½ cup) Whole Grain cold cereal (30g) Non Whole Grain – 1 small pancake (35g) Non Whole Grain bread (1 slice) Non Whole Grain pasta (½ cup) Non Whole Grain english muffin (½ of

english muffin)

MILK & ALTERNATIVES Examples of some milk & alternatives to

help make up your serving: Milk Products – Milk (skim, 1%, 2%) (1 cup) Chocolate Milk (1 cup) Canned Milk (½ cup) Whole Milk (1 cup) Alternatives – Cheese (various kinds) (50g) Yogurt (¾ cup) Pudding/Custard (½ cup) Yogurt Drinks (200mL)

MEAT & ALTERNATIVES Examples of some meat & alternatives to help

make up your serving: Meat Products – Chicken (½ cup) Beef (½ cup) Fish (½ cup) Shellfish (½ cup) Ham (½ cup) Pork (½ cup) Turkey (½ cup) Alternatives – 2 Eggs Shelled Seeds (¼ cup) Peanut Butter (2 tbsp) Tofu ( ¾ cup)

HISTORY OF CANADA’S FOOD GUIDE

Canada’s first food guide was brought to the public in 1942.

Since 1942, the food guide has changed a lot.

It has accepted new names, changed it’s look, and has given new messages but it has always been a guide for food serving and nutritional health.

It helped wartime food rationing. It helped to stay away from nutritional deficiencies and to better the health of Canadians.

FACTS ABOUT CANADA’S FOOD GUIDE

If you follow the food guide and you take the right amount and type of food you need and also stay active regularly then it will help with these following things:

It will give you all the minerals, vitamins and all other nutrients you need to be healthy.

Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.

Contributes to your overall health, you will feel and look better, you will have more energy, a healthy body weight, stronger muscles and bones.

FATS & OILS You should include a small amount of

fat and oils in your everyday intake. 30-40mL (2-3 tbsp) of unsaturated fat

everyday. Fat that you eat everyday are found in

the oil you use to cook, the salad dressing you put on your salad, butter and mayo.

WHAT A 14-18 YEAR OLD FEMALE NEEDS

EVERYDAY A female aged 14-18 years old needs: 7 servings of veggies and fruits each

and every day. 6 servings of grain products each and

every day. 3-4 servings of milk & alternatives each

and every day. 2 servings of meat & alternatives each

and every day.

WHAT A 14-18 YEAR OLD MALE NEEDS EVERYDAY

A male aged 14-18 years old needs: 8 servings of veggies and fruits each

and every day. 7 servings of grain products each and

every day. 3-4 servings of milk & alternatives each

and every day. 3 servings of meat & alternatives each

and every day.

COMBINING CANADA’S FOOD GUIDE WITH PHYSICAL ACTIVITY

Eating healthy and taking part in regular physical activity work together to make sure that you become a healthier person.

If you eat the recommended amount and the foods you are suppose to everyday and limit your sugar, fat, salt and calorie intake and if you are active everyday (adults – 2½ hours each week) and children/youth (minimum of 60 min each day).

You will be on the right path to a healthy and happier you.

OTHER INFORMATION Eat at least one dark green and orange vegetable each day. Choose vegetables or fruits with little or no added sugar, fat

or salt. Have veggies and fruits more often then juice. Make at least half of your grain products whole grain every

day. Drink milk each day. Have meat alternatives often. Eat at least two food servings of fish every week. Limit foods and beverages high in calories, fat sugar or salt. Drink lots of water. Woman of childbearing age need extra folic acid and

pregnant women need extra iron. Younger kids have smaller appetites therefore they need

calories for development. Males and females over 50 years of age are highly

encouraged to take a Vitamin D supplement.

WEBSITE http://

www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php