Eat Well and Be Active

1. Eat Well and Be Active

2. Food/ Nutritious Energy/ Strong/ Healthy Move/ Active Family/ Friends

3. Outline: • Guided Tour of My Food Guide

4. Canada’s Food Guide Exploring My Food Guide online Tips to Get Active My Food Guide online

5. The number of Food Guide Servings you need every day from each food group depends on your age and gender. Start by entering the following information: 9 - 13 years Exploring My Food Guide online www.healthycanadians.gc.ca/myfoodguide

6. As an 11 year old boy, this is how many Food Guide Servings from each food group Sam needs every day: www.healthycanadians.gc.ca/myfoodguide

7. What is one Food Guide Serving? www.healthycanadians.gc.ca/myfoodguide

8. - Eat at least one dark green and one orange vegetable each day. - Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt. - Have vegetables and fruit more often than juice. Choose 1 to 6 examples of vegetables and fruit. www.healthycanadians.gc.ca/myfoodguide

9. Add crunch and colour to salads. Try apples, grapes, strawberries or blueberries. Try adding a vegetable or fruit to every meal (for example: tomato or cucumber to your favourite sandwich). Choose a baked potato, sweet potato, or salad instead of French fries, poutine or other deep-fried vegetables. Enjoy peaches, mangoes or berries in smoothies or with yogurt. …More tips Vegetables and Fruit -Tips: www.healthycanadians.gc.ca/myfoodguide

10. - Make at least half your grains whole grain each day. - Choose grains that are lower in fat, sugar or salt. Choose 1 to 6 examples of grain products. www.healthcanada.gc.ca/myfoodguide

11. Have whole grain toast or bagels for breakfast instead of croissants, doughnuts or pastries. Keep cookies, cakes, pastries and pies for special occasions. Be adventurous! Encourage your family to eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice. Choose whole wheat, multi-grain or pumpernickel bread, bagels, pita bread and tortillas for your sandwiches. …More tips Grain Products – Tips: www.healthycanadians.gc.ca/myfoodguide

12. Drink skim, 1%, or 2% milk each day. Drink fortified soy beverages if you do not drink milk. Select lower fat milk alternatives. Choose 1 to 6 examples of milk and alternatives. www.healthycanadians.gc.ca/myfoodguide

13. Create your own smoothie. Blend milk or a fortified soy beverage with fresh or frozen fruits. You can always turn this into family time and prepare your smoothies together! See which one your like best. Have a glass of milk with some fruit as a great afterschool snack. Enjoy yogurt on its own or mix with fruit and cereal. Keep ice cream for special occasions. …More tips Milk and Alternatives –Tips: www.healthycanadians.gc.ca/myfoodguide

14. - 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. Choose 1 to 6 examples of meat and alternatives. www.healthycanadians.gc.ca/myfoodguide

15. Make your own trail mix. Combine your favorite cereal and dried fruit with a handful of unsalted nuts and sunflower seeds. Try peanut butter on celery sticks as a tasty afterschool snack. Help prepare a new salad to enjoy with your family. Top it with beans, lentils, chick peas, a hard boiled egg, nuts or seeds. …More tips Meat and Alternatives –Tips: www.healthycanadians.gc.ca/myfoodguide

16. Oils and Fats Oils and Fats Include 30 to 45 mL (2 to 3 Tbsp) of unsaturated oil each day. This includes oils used in cooking, salad dressings, margarine and mayonnaise. www.healthycanadians.gc.ca/myfoodguide

17. 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 each day. • Limit soft drinks, sports drinks, energy drinks, fruit drinks, punches, and sweetened hot and cold beverages. www.healthycanadians.gc.ca/myfoodguide

18. One hour of physical activity every day - at home, at school, at play. Every step counts! Choose 1 to 6 examples of physical activity. www.publichealth.gc.ca/physicalactivity

19. Tips to Get Active • Muscle-strengthening activities build up your muscles. • Examples include climbing and swinging on playground equipment • Bone-strengthening activities help make your bones stronger. • Examples include running, walking, and jumping rope. Add muscle-strengthening and bone-strengthening activities at least three days a week. www.publichealth.gc.ca/physicalactivity

20. Tips to Get Active • Moderate-intensity activity makes you breathe harder and your heart beat faster. • Examples include walking quickly, skating and bicycling • Vigorous-intensity activity makes your heart rate increase quite a bit; you won’t be able to say more than a few words without needing to catch your breath. • Examples include running, basketball, and cross-country skiing Get at least 1 hour of moderate to vigorous aerobic activity every day. More is even better! www.publichealth.gc.ca/physicalactivity

21. Tips to Get Active • Walk to school and get active as a family • Walk the dog with your parents / family • Dance to your favorite music • Get enrolled in team activities like soccer, hockey…etc. • Limit the time you spend watching TV or sitting in front of a computer during leisure time Spread your activities throughout the week. Do at least 1 hour/day. www.publichealth.gc.ca/physicalactivity

22. Sam Inn

23. c Now it’s your turn. Now, it’s your turn. www.healthcanada.gc.ca/myfoodguide www.healthcanada.gc.ca/myfoodguide

24. Other Ways to Eat Well and Be Active www.health.gc.ca/ eatwell-beactive

25. Useful links: • Canada’s Food Guide: www.healthcanada.gc.ca/foodguide • My Food Guide online: www.healthcanada.gc.ca/myfoodguide • Tips to Get Active: www.publichealth.gc.ca/physicalactivity