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 heightage 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/
'. 0hat are the recommendations for the 1 food groups/
2egetables and fruit 3
$rains 4
5airy )-1
6eat '
). 0hat constitutes a 7serving- for each group/
8t depends, but around a fist for meat, 9 cup for vegetables and fruit, 9 cup for
grains, half a bagel etc
1. %ow do the recommendations differ according to different age groups, gender
and pregnancy/
:ome people need more to grow, and some arent doing as much activity, so
they need less.
;. "omplete your own food guide using the tool on the "anadas #ood $uide site.
At Home section
<rint the chart below which will give you the food group serving data for three
days. 8nclude it and the conclusion ,uestions
Canadas Food Guide Assignment!
A diet of balanced, nutritious meals combined with regular physical activity enables you
to achieve and maintain a healthy body weight, have more energy, and en=oy better
overall health. 0hen eating tries to limit food and beverages that are high in calories,
fat, sugar, and salt.
To 5o-
>sing the chart below, insert the number of servings you should have each day,
according to Canadas Food Guide and record your actual food choices and
servings by shading in the symbols.
"ompare to your food guide that you created in class
Name:
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DAY 1
Breakfast
1
Snack
1
unc!
1 1 1
Snack
1
"inner
1 # 1
Snack
1
DAY 2
Breakfast
1
Snack
1
unc!
1 1 1
Snack
#
"inner
1 # 1 1
Snack
#
DAY 3
Breakfast
#
Snack
1
unc!
# # 1
Snack
#
"inner
1 # 1 #
Snack
#
RECOMMENDED DAILY FOOD GUIDE SERVINGS
Vegetables and
Fruits
Grain Products Milk and
Alternative
Meat and
Alternatives
MY DAILY TOTALS
"a$ 1 % & ' #
"a$ # ( & 1 #
"a$ ) * * # #
SMART CHOICES CHECKLIST
+ 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 ?uestions-
!) 5id you eat a variety of foods from all of the food groups/ &(plain the
importance of variety. 8nclude in your answer an understanding of the role of
micronutrients in a healthy diet.
8t is important to have variety so that 8 take in all the re,uired nutrients to stay
healthy. 8 try to eat a variety of foods, but 8 dont always get everything 8 need,
such as dark leafy greens and orange vegetables.
') 8n what food group did you have the most difficulty meeting the recommended
servings/ 0hy do you think there were barriers for you in getting all of the food
groups ade,uately into your diet.
8 find it is hard to monitor grains because 8 eat no whole grains in a day, 8 usually
only eat white grains.
Assignment components which must be submitted includes-
!.@our "anadas food $uide (application)
'.<reliminary research ,uestions (knowledge)
). ) day data collection sheet (in,uiry)
1. "onclusion ,uestions (communication)