Healthy Eating A persons weight and body shape are determined by many factors, including physical activity, eating

patterns, societal influences as well as heredity (genetic make-up). Therefore, there is no ideal weight for someone of the same height age due to different body shapes, frames and makeup. SO How does one achieve and maintain a desirable body weight and size without dieting?
!. Adopt healthy eating habits (following "anadas #ood $uide to %ealthy &ating, eat when you are hungry, not bored etc). '. &ngage in daily physical activity (include strength, endurance, fle(ibility, activities etc) ). *earn to accept yourself (ie. #eel good about yourself).

Food Guide Assignment

In class preliminary knowledge $o to www.hc-sc.gc.ca, then %ealthy *iving, then #ood and +utrition and find the answers to the following ,uestions!. .n what principles is the food guide based/ 0ts a reference guide. %elp you know how much food you need, what types of foods are better for you and the importance of physical activity in your day. '. 1hat are the recommendations for the 2 food groups/
Children Teens Adults ale !ale Fe 8-10 7 8 2 3 6 3 2 ale !ale 7 7 3 3 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Girls and Boys Fe "e#eta$les and Fruit Grain %rodu&ts !il' and Alternati(es 4 3 2 5 4 2 1 6 6 3-4 1-2 7 6 3-4 2 ale !ale Fe 8 7 3-4 3 7-8 6-7 2 2

!eat and Alternati(es 1

). 1hat constitutes a 3serving4 for each group/

"e#eta$les and Fruit 125 mL ( cup) fresh, frozen or canned ve e!a"#e or fru$! or 100% &u$ce 250 mL (1 cup) #eaf' ra( ve e!a"#es or sa#ad 1 p$ece of fru$! Grain %rodu&ts

1 s#$ce (35 ) "read or "a e# (45 ) p$!a (35 ) or !or!$##a (35 ) 125 mL ( cup) coo)ed r$ce, pas!a, or couscous 30 co#d cerea# or 175 mL (* cup) ho! cerea#

!il' and Alternati(es 250 mL (1 cup) m$#) or for!$f$ed so' "evera e 175 (* cup) 'o ur! 50 (1 oz+) cheese

!eat and Alternati(es 75 (2 oz+),125 mL ( cup) coo)ed f$sh, she##f$sh, pou#!r' or #ean mea! 175 mL (* cup) coo)ed "eans 2e s 30 mL (2 -"sp) peanu! "u!!er

2. %ow do the recommendations differ according to different age groups, gender and pregnancy/ The older you are the more less you will need of a certain serving, depending on the food group and gender. 5regnant women need more calories, so they should have an e(tra '-) food guide servings every day. !. "omplete your own food guide using the tool on the "anadas #ood $uide site.

Health Canada

Sant Canada

Your health and safety... our priority.

Votre sant et votre scurit... notre priorit.

My Food Guide
My Recommended Food Guide Servings per day

Name:

My Numbers
!e etables " Fruit
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.

My Examples
Each example represents 1 Food Guide Servin

Broccoli 125 mL, cup

Carrots 125 mL, cup, 1 large

Beets 125 mL, cup

Berries 125 mL, cup

Cherries 20

Mango 125 mL, cup, fruit

Grain #roducts
Make at least half of your grain products whole grain each day. Choose grain products that are lower in fat, sugar or salt.
Bread, whole grain 1 slice, 35 g Pasta/noodles, whole Quinoa grain 125 mL, cup 125 mL, cup cooked cooked Rice, wild 125 mL, cup cooked Naan naan, 35 g Rice cake 2 medium

Mil$ and %lternatives

Drink skim, 1% or 2% milk each day. Select lower fat milk alternatives.
Milk, 1%, 2%, skim 250 mL, 1 cup Cheese, block (cheddar, Mozzarella, Swiss, feta) 50 g, 1 oz Yogurt (plain and flavoured) 175 g, cup

Meat and %lternatives

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.
Eggs 2 Hummus 175 mL, cup Chicken 75 g (2 oz) / 125 mL ( cup) Fish, fresh or frozen (example: herring, mackerel, trout, salmon, sardines, squid, tuna) 75 g (2 oz) / 125 mL ( cup)

Here are the examples you chose&

Basketball

Dancing

Jogging

Skipping

Snow Boarding

Walking

For more information, visit Canadas Food Guide on-line at: '''(healthycanadians( c(ca)*ood uide

Build physical activity into your day everyday.

At Home section 5rint the chart below which will give you the food group serving data for three days. 0nclude it and the conclusion ,uestions

Canada s Food Guide Assignment! A diet of balanced, nutritious meals combined with regular physical activity enables you to achieve and maintain a healthy body weight, have more energy, and en6oy better overall health. 1hen eating tries to limit food and beverages that are high in calories, fat, sugar, and salt. To 7o 8sing the chart below, insert the number of servings you should have each day, according to Canadas Food Guide and record your actual food choices and servings by shading in the symbols. "ompare to your food guide that you created in class Fruits Vegetables and Grain Products Name: Kayla Clokie Meat and Alternatives Milk and Alternatives Added Oils and Fats

DAY 1 Tuesday February 11th Break ast ! cu" o Biscotti # cu" o Non$ at Greek %ogurt 'nack & #() cu" o Cut "eac*es +unc* # 'lice o "i,,a -# cu" lour. / o, c*eese0 # Bro1nie

& &

& &

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'nack # ! o, o avocado 2inner ) cu"s o "asta ) ! o, o c*icken 'nack # cu" o ruit DAY 2 Friday, February 14th Break ast # cu" o eggs # cu" o bread 'nack /(3 cu" o "udding +unc* # grilled c*eese sand1*ic* -# cu" o bread / o, c*eese. # o, butter0 'nack 2inner # ! cu"s o meatballs # 4 cu"s o "asta 'nack # cu" o stra1berries DAY 3 Saturday, February 15th 2014 Break ast ! cu" o bread 3 tbs" "eanut butter 'nack ! cu" o carrots +unc* # cu" o tomato sou" 'nack ) cu"s o milk 2inner

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/ ! o, o is* ! o broccoli # cu" o 1*ite rice 'nack 4 cu" o "udding

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RECOMMENDED DA !Y FOOD "# DE SER$ Vegetables and Grain Products Milk and Fruits Alternative MY DA !Y TOTA!S 2ay # / 5 / 2ay ) # 3 / 2ay / / / ) SMART C%O CES C%EC&! ST

N"S Meat and Alternatives # # /

I eat the recommended amount and type of food each day. & I eat at least one dark green and one orange vegetable each day & I choose vegetables and fruit, grain products, and lean meat and alternatives prepared with little or no added fat, sugar or salt. I have vegetables and fruit more often than juice. At least half of my grain product choices are whole grain each day. I drink skim, 1% or 2% milk each day. & I choose lower fat milk alternatives. I have meat alternatives such as beans, lentils and tofu often. I eat at least two ood !uide "ervings of fish each week. & I include a small amount of unsaturated fat #oils used in cooking, salad dressing, margarine, and mayonnaise$ each day. & I satisfy my thirst with water. & I limit foods and beverages that are high in calories, fat, sugar or salt.

"onclusion 9uestions!) 7id you eat a variety of foods from all of the food groups/ &(plain the importance of variety. 0nclude in your answer an understanding of the role of micronutrients in a healthy diet. 0 tried to eat a variety of different foods from the food groups as much as possible. .ne thing 0 found difficult was finding different types of meat and dairy alternatives. They were harder to find in my house and at other places 0 was

eating. 7ifferent types of foods have a certain nutrients that they carry, so in eating a variety of foods you will obtain certain nutrients you could not get in one specific food item. Additionally, each food contains a different amount of micronutrients that are vital to a healthy diet. These include different types of vitamins and minerals. :y eating a variety of foods, you will eat foods that are richer in certain micronutrients than other foods. 0n turn, you will have a balanced diet. ') 0n what food group did you have the most difficulty meeting the recommended servings/ 1hy do you think there were barriers for you in getting all of the food groups ade,uately into your diet. 0 had the most difficulty meeting the recommended servings for vegetables and fruits, as the recommended number of servings is ;. 0m not the biggest fan of dark green vegetables to begin with, so 0 found meeting those re,uirements challenging. &ven more than that, 0 dont think 0 had enough fruits or vegetables accessible to me everyday which contributed to not having all of the food groups ade,uately in my diet. This does not solely apply to vegetables, as 0 encountered the same problem with other food groups as well. #or e(ample, on the weekend when 0 was eating at home my fridge had a carton of strawberries and a bag of carrots. <ince 0 was not going anywhere that day, 0 would not be able to fulfill all of my re,uirements for vegetables that day with the limited amount of supplies 0 had at home. )) 7id you food consumption meet you energy needs for daily activities/ =efer to the energy e,uation and your understanding of calories to e(plain your energy needs. The amount of food you eat should be e,ual to the amount of e(ercise you do, or ese it will result in weight gain (if youre eating more than youre e(ercising) or lack of energy tiredness (eating less than youre e(ercising). 7ay !, 0 did my one-hour of physical activity, through dance. .n that day, my food consumption was meeting or slightly surpassing my daily energy needs for the activities. 7ay ' and ) 0 was at my cottage, where 0 was outdoors the whole day. 0 ran and went snow-shoeing, which 0 used as my physical activities. <ince 0 was not eating all the servings as the food guide suggested, 0 would say that my food consumption did not meet my energy needs. The calories 0 burned were more than what 0 was eating. Assignment components which must be submitted includes!.>our "anadas food $uide (application) '.5reliminary research ,uestions (knowledge) ). ) day data collection sheet (in,uiry) 2. "onclusion ,uestions (communication)