Healthy Living Today: Canada's food guide and Portions

Healthy eating - Canada's food guide and Portions

"We know that healthy eating is important in terms of reducing the risk of a range of chronic diseases, including Type 2 diabetes, heart disease, certain types of cancer, osteoporosis, and reducing the risk of obesity as well," says Mary Bush, director general of the office of nutrition policy and promotion for Health Canada.

Canada's Food Guide to Healthy Eating is designed to help Canadians make wise food choices. The Food Guide translates the science of healthy eating into a practical pattern of food choices that meets nutrient needs, promotes health and minimizes the risk of nutrition-related chronic diseases.

The Food Guide places food into four groups:

Grain Products

Vegetables and Fruit

Milk Products

Meat and Alternatives

The amount of food you need every day from the four food groups and other foods depends on your age, body size, activity level, whether you are male or female and if you are pregnant or breastfeeding.

The right balance of food and activity will help you feel great and stay at a healthy body weight.

Remember to:

Enjoy a VARIETY of foods.

Emphasize cereals, breads, other grain products, vegetables and fruit.

Choose lower-fat dairy products, leaner meats and food prepared with little or no fat.

Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.

Limit salt, alcohol and caffeine.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

"Most of us are aware of Canada's Food Guide to Healthy Eating and its recommendations to eat a certain number of servings from each food group each day. But what makes up a serving?

Canada's Food Guide to Healthy Eating advises Canadians to consume a certain number of servings per food group each day. This number is presented as a range, with considerations for your body size, your level of activity, your age, your gender, and physical factors such as being pregnant or breastfeeding.

For grain products, the recommended daily range is 5-12 servings. For example, one slice of bread is a serving, as is ½ bagel, or ½ cup of pasta or rice. To help yourself visualize these serving sizes, remember that 1 cup equals 250 mL, which happens to be the standard size of a drink box.

For vegetables and fruits, the recommended daily range is 5-10 servings. For example, each medium-sized fruit or vegetable is one serving, as is ½ cup of juice or ½ cup of canned/frozen/fresh fruit or vegetables.

For milk products, the recommended daily range is:

2-3 servings if you are between the ages of 4 and 9

3-4 servings if you are between the ages of 10 and 16

2-4 servings if you are an adult

3-4 servings if you are pregnant or breastfeeding

One milk serving is 1 cup of milk, or 2 slices (or 50 g) of cheese, or ¾ cup of yogurt.

For meat and alternatives, the recommended daily range is 2-3 servings. For example, one serving is 50-100 g of meat/fish/poultry (about the size of a computer mouse), or 1/3 cup of tofu, or 125-250 mL of beans.

For more details on Canada's Food Guide to Healthy Eating, visit http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html."

Canada's FOOD GUIDE to Healthy Eating- More

The Food Guide suggests a way of eating for people over the age of 4.

A website explains how to best use Canada's Food Guide to Healthy Eating.

It will help you make food choices for healthier eating every day.

What is the Food Guide Based On?

What does the Food Guide tell you?

How many servings from each food group do I need?

Your Healthy Eating Scorecard

What about Combination Foods?

What about Vitamin and Mineral Supplements?

Ways to use the Food Guide