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How Well is your Family Eating?

  • Making wise food choices includes considering the amount and type of food you eat each day.
  • Follow the recommended number of Food Guide Servings and the tips in Canada’s Food Guide to help you and your family to make healthy food choices.
  • You can get a full copy of Canada’s Food Guide at the Health Unit, or go to www.canadasfoodguide.info
  • A summary of Canada’s Food Guide is on the next two pages.

To eat well with Canada’s Food Guide remember to:

  • Eat a least 1 dark green vegetable and
  • 1 orange vegetable each day.
  • Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Make at least half of your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.
  • Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do not drink milk.
  • Select lower fat milk alternatives such as low fat yogurt and cheese.
  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least 2 Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.
  • Include a small amount of unsaturated fat each day like vegetable oils.
  • Satisfy your thirst with water.
  • Limit foods and beverages high in calories, fat, sugar or salt.
  • Breastfeeding women need 2-3 extra Food Guide Servings each day.
  • All women should include a multivitamin containing folic acid every day.

Reference:

Health Canada (online), 2012

Recommended Number of Food Guide Servings per Day

Food guide servings per day

What is One Food Guide Serving?

One food guide serving

 

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