Transcript Eating Well with Canada’s Food Guide

Canada’s Food Guide
Content developed by Dietitians at the
North Bay Parry Sound District Health Unit
Agenda
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Why Canada’s Food Guide?
How much food do we need each day?
What is a Food Guide serving?
Food Groups
o Vegetables and Fruits
o Grain Products
o Milk and Alternatives
o Meat and Alternatives
Oils and Fats
The Balanced Meal!
Label Reading
Informative websites
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Canada’s Food Guide
• Daily eating plan designed to help people of all ages choose
their food wisely.
• Canadian nutrient recommendations are translated into
food choices categorized in 4 food groups.
• Each food group has its own key nutrients which are needed
daily.
• It communicates amounts and types of food needed to
help:
• Meet needs for vitamins, minerals and other nutrients,
• Reduce the risk of obesity, type 2 diabetes, heart disease,
certain types of cancer and osteoporosis
• Contribute to overall health and vitality.
• All the information is evidence based.
• Provides the cornerstone for nutrition policies
and programs
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How much food do we need
everyday?
• The chart shows how
much food you need
from each of the 4
food groups every
day.
• Based on age and
gender and for a
sedentary person.
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What is Food Guide serving?
• Not necessarily what you would eat during one meal
• A number of ways are used to illustrate a “Food Guide
Serving”
– By volume
– By item
– By weight
e.g. 125 ml or ½ cup
e.g. 1 fruit
e.g. 30g
• Servings vary from group to group and in types of food
– Vegetables and fruit: ½ cup fruit salad, 1 banana, 1 cup mixed greens
– Grain products: 1 slice bread, ½ bagel, ½ cup pasta, 30g cold cereal
– Milk and Alternatives: 1 cup milk, 175g yogurt, 50g cheese
– Meat and Alternatives: 2 eggs, 150g tofu, ¾ beans, 75g meat, 2 tbsp PB
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Easy ways to
approximate serving sizes
What is a serving?
A medium-size piece of
vegetable or fruit
250 mL (1 cup) salad
125 mL (1/2 cup) raw,
cooked, frozen or canned
vegetables or fruit
60 mL (1/4 cup) dried fruit or
nuts
50g of cheese
15 mL (1 tbsp) of peanut
butter
75g of meat, fish or poultry
What does it
look like?
Tennis ball
Fist
Computer mouse
Golf ball
Two thumbs
Thumb tip
Palm of hand
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Vegetables and Fruits
 Eat at least one dark green and one orange vegetable each
day.
 They contains specific nutrients; dark green for folate and orange for betacarotene
 Choose vegetables and fruit prepared with little or no added
fat, sugar or salt.
 Have vegetables and fruit more often than juice.
 Juice doesn’t have the fibre the whole vegetable or fruit has to keep
you satisfied
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Vegetables and Fruits
• Why eat vegetables if they contain few carbohydrates
and little or no protein?
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•
Low in calories
High in nutrients (vitamins, minerals, phytochemicals)
High in fibre
Protect against chronic diseases, help maintain healthy weight
• They are too expensive.
– In season, frozen, canned or growing your own are ways of reducing the
cost.
• It’s impossible to eat all my vegetables and fruit everyday!
– Take a look, a serving of V/F isn’t that big
– Tricks to reach your goal!
• Include them at every meal and snack
• Enjoy a quick salad with dinner
• Have them ready to eat in the fridge
• Have a wide variety on hand
• Add extra vegetables to soups, casseroles, stews and chili
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Grain Products
 Make at least half of your grain products whole grain.
• Eating only whole grains is a big change for Canadian eating habits
 Choose grain products that are lower in fat, sugar and salt.
Why is whole wheat better?
• Whole grain is actually
best.
• It naturally contains more
nutrients and fibre that
helps you feel satisfied
longer and stay regular.
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Grain Products
 Good carbs, bad carbs?
Carbohydrates are your friends, they are your
body’s favorite source of energy
Good (complex) carbs = whole products
• whole grain bread, tortillas and pitas
• brown rice, bulgur
• (beans, lentils, vegetables & fruit)
Refined carbohydrates shouldn't represent
more than half of the daily servings
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•
•
white bread, pitas and bagels
refined cereal
white crackers
pastries
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Milk and Alternatives
• Drink skim, 1% or 2% milk each day.
– Fortified with Vitamin D
– “Fortified” soy beverages are comparable in nutrients
• Select lower fat milk alternatives.
– Fats found in Milk and Alternatives (except Soy
beverages) are saturated (“Bad” fats)
• Source of protein, calcium, vitamin B12, vitamin A
• Vitamin D
• Other than our own production from sunlight, it’s found
naturally in very few foods.
• Fortification of milk, margarine and certain yogurts
• That’s why CFG recommends 2 cups of milk daily, to meet vitamin
D requirements
• Important for all ages, but particularly Children, Youth
and Seniors
Meat and Alternatives
• Have meat alternatives such as beans, lentils and tofu often.
– To help minimize the amount of saturated fat in the diet
– Additional sources of folate and fibre.
• Eat at least two Food Guide Servings of fish each week.
– Particularly fatty fish which contains high amounts of omega 3 (DHA &
EPA)
– Excellent source of protein and low in saturated fat
• Select lean meat and alternatives prepared with little or no
added fat or salt.
• Watch your serving size!
– The average Canadian serving size of meat is much much larger than
recommended
– One serving is 75g (palm of hand)
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Oils and Fats
• 30 to 45 mL of unsaturated fat each day
– Includes oil used for cooking, salad dressings, nonhydrogenated margarine and mayonnaise.
Types of fat found in food
 Saturated fat
 Trans fat
 Unsaturated fat
 Monounsaturated fat
 Polyunsaturated fat
 Omega 3, 6 and 9
Best way to know what
type fat you’re eating
Read the label!
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Types of fat
Saturated
Trans
Characteristics
• Solid at room
temperature
• “Artery clogging”
•  LDL (Bad)
cholesterol
• Solid at room
temperature
• “Artery clogging”++
•  LDL and  HDL
(Good) cholesterol
• Liquid at room
temperature
Unsaturated
• “Heart healthy”
Monounsaturated
•  LDL cholesterol
Polyunsaturated •Includes omega 3 (DHA
& EPA)
Sources
Good
choice or
poor choice
Animal fat, dairy
products (cream, cheese,
ice cream, milk) butter,
chocolate, tropical oils,
lard
Choose in
moderation
Shortening, partially
hydrogenated
margarines, deep fried
foods (fries, doughnuts),
many packaged crackers,
cookies and commercial
baked products
Avoid!
Most oils* , mayonnaise,
non-hydrogenated
margarines, olives, salad
dressings, nuts & seeds,
avocados, fish
* exception: palm and coconut
oils
Choose often
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The Balanced Meal!
At every meal:
• ½ Vegetables
• ¼ Meat and Alternatives
• ¼ Grain products or
starchy vegetables
• A piece of fruit
• A serving of Milk and
Alternatives
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Label Reading
Serving
size
Calories and
13 core
nutrients
Actual amount
of nutrient
% Daily
Value
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Ingredient list
• The best way to know what
you’re eating is by the
looking at the ingredient list.
• It is mandatory on all
packaged products in Canada
along with the nutrition facts.
• The ingredients are listed by
largest to smallest proportion
found in the food.
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Informative Websites
• EatRight Ontario
– www.eatrightontario.ca or call 1-877-510-5102
to speak directly to a Registered Dietitian
• Dietitians of Canada
– www.dietitians.ca
• Canada’s Food guide
– www.healthcanada.gc.ca/foodguide
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