d_canada_food_guide

=Canada Food Guide = Eat well with **Canada's Food Guide**! Learning more about Canada's Food Guide will help you and your family know how much food you need, what types of foods are better for you, and the importance of physical activity in your day.



**Having the amount and type of food recommended and following the tips included in Canada's Food Guide will help:**
 * Meet your needs for vitamins, minerals and other nutrients.
 * Reduce your risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis.
 * Contribute to your overall health and vitality.

The Recommended Number of Food Guide Servings chart shows how much food you need from each of the four food groups every day. Find your age and sex in this chart to see how much food you need.



      <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;"> <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;">For example:
 * If you are a 35 year old woman you should aim to have:**
 * 7-8 vegetables and fruit
 * 6-7 grain products
 * 2 milk and alternatives
 * 2 meat and alternatives
 * 30 - 45 mL (2 to 3 Tbsp) of unsaturated oils and fats

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">If you are very active and need more food, choose extra Food Guide Servings from the four food groups. To get a sense of the number of Calories you need each day depending on your activity level, check out the estimated energy requirements chart.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Choosing Food with Canada's Food Guide
<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">It's easy to choose foods wisely when you follow Canada's Food Guide. Find out more about:
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">How much food you need from each food group;
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">What foods can be found in each food group;
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Choosing oils and fat;
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Beverages; and
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Tips for choosing and preparing foods.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Canada's Food Guide provides ideas and tips to help you make wise and healthy food choices.
 * Make each Food Guide Serving count …** **wherever you are - at home, at school, at work, or when eating out!**

<span style="background-color: #f0f0f0; color: #336633; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Vegetables and Fruit
<span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif; vertical-align: text-top;">
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Eat at least one dark green and one orange vegetable each day.**
 * Go for dark green vegetables such as broccoli, romaine lettuce, and spinach.
 * Go for orange vegetables such as carrots, sweet potatoes, and winter squash.
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.**
 * Have vegetables steamed, baked or stir-fried instead of deep fried.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Learn more about vegetables and fruit
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Have vegetables and fruit more often than juice.**

<span style="background-color: #f0f0f0; color: #336633; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Grain Products
<span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif; vertical-align: text-top;">
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Make at least half of your grain products whole grain each day.**
 * Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice.
 * Enjoy whole grain breads, oatmeal or whole wheat pasta.


 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Choose grain products that are low in fat, sugar or salt.**
 * Compare the Nutrition Facts table on labels to make wise choices.
 * Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Learn more about [|grain products]

<span style="background-color: #f0f0f0; color: #336633; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Milk and Alternatives
<span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif; vertical-align: text-top;">
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Drink skim, 1% or 2% milk each day.**
 * Have 500 mL (2 cups) of milk everyday for adequate vitamin D.
 * Drink fortified soy beverages if you do not drink milk.


 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Select lower fat milk alternatives.**
 * Compare the Nutrition Facts table on yogurts or cheeses to make wise choices.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Learn more about milk and alternatives

<span style="background-color: #f0f0f0; color: #336633; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Meat and Alternatives
<span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif; vertical-align: text-top;">
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Have meat alternatives such as beans, lentils and tofu often.**
 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Eat at least two Food Guide Servings of fish each week.** *Health Canada provides advice for limiting exposure to mercury from certain types of fish.
 * Choose fish such as char, herring, mackerel, salmon, sardines and trout.


 * <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Select lean meat and alternatives prepared with little or no added fat or salt.**
 * Trim the visible fat from meats. Remove the skin from poultry.
 * Use cooking methods such as roasting, baking or poaching that require little or no added fat.
 * If you eat luncheon meats, sausages or prepackaged meats, choose those lower in salt (sodium) and fat.

<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Learn more about meat and alternatives. <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Enjoy a variety of foods from the four food groups.** <span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif; vertical-align: text-top;"> <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">**Satisfy thirst with water!** <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Drink water regularly. It's a calorie-free way to quench your thirst. Drink more water in hot weather or when you are very active.

<span style="background-color: #f0f0f0; color: #336633; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">**Additional Resources:**

 * <span style="color: #003300; font-family: Verdana,Arial,Helvetica,sans-serif;">Nutrition Labelling

=<span style="background-color: #eeeeee; color: #057bc7; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Physical Activity = =<span style="font-family: Verdana,Arial,Helvetica,sans-serif;">To be active every day is a step towards better health and a healthy body weight. = <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">It is recommended that adults accumulate at least 2 1/2 hours of moderate to vigorous physical activity, each week and that children and youth accumulate at least 60 minutes per day. <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">You don't have to do it all at once. Choose a variety of activities, spread throughout the week. <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Start slowly and build up. <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Get ideas and tips on being active.

=<span style="background-color: #eeeeee; color: #057bc7; font-family: Verdana,Arial,Helvetica,sans-serif; font-size: 15px;">Enjoy Eating = <span style="font-family: Verdana,Arial,Helvetica,sans-serif;">Eating well adds enjoyment to life. Having meals regularly together as a family is linked to better nutrient intake and lifestyle habits in children and teenagers. Experience a variety of food and take the time to eat and savour every bite.

<span style="display: block; font-family: Verdana,Arial,Helvetica,sans-serif;">
 * Enjoy eating and sharing meals with family or friends as often as possible. Here's how:**


 * Cook with family or friends to make preparing meals more fun and less work.
 * Experiment with new foods and recipes.
 * Enjoy a potluck with friends.
 * Celebrate special events with family and friends of all ages. It's a great way to pass along cooking skills and learn about traditional or cultural foods.
 * Be a positive role model for children. Prepare and eat healthy foods with your children to set a good example.