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 height age 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/ healthy living '. 0hat are the recommendations for the 1 food groups/ a meat portion is about the si2e of a palm fruits and vegetables- have more vegetables than fruits, little or no added fats or sugars, at least one dark green and one orange a day grain- at least half of grain products whole grain, choose products lower in fats and sugars ).%ow do the recommendations differ according to different age groups, gender and pregnancy/ men and pregnant women re,uire more food, smaller children re,uire less 1.%ow do the recommendations differ according to different age groups, gender and pregnancy/

Canada s 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 en3oy better overall health. 0hen eating tries to limit food and beverages that are high in calories, fat, sugar, and salt. AlternativesMilk and AlternativesMeat and Vegetables and Fruits Name: Julie Scholtz Added Oils and Fats Olive oil broth Grain Products bread

DAY 1 reak!ast One egg" one slice o! r#e bread" hand!ul o! blueberries" sliced a$$les" orange slices" banana slices" co!!ee %ith milk Snack &asabi $eas 'unch Noodle sou$" orange (uice" Snack *inner Salmon" %ild rice" grilled vegetables +as$aragus" zucchini" egg$lant" red and #ello% $e$$ers," Snack DAY 2 reak!ast One egg" sliced ki%i" stra%berr# and bananas" co!!ee %ith milk

lueberries" banana" a$$le" orange $eas )ho$$ed celer# and carrots

Skim Milk

egg

noodles

As$aragus" zucchini" egg$lant" $e$$ers

rice

salmon Oil salmon %as cooked in

-i%i" stra%berr#"

Skim milk

egg

banana Snack Granola" #ogurt and !ruit+gra$es" $inea$$le" cantalou$e, 'unch turke# and cheddar sand%ich %ith lettuce on %hole %heat bread" stra%berries" chai tea Snack Gluten/!ree crackers *inner 0oot vegetables +carrot" s%eet $otato" $otato" radishes, Snack !ruit Granol a .ogurt

Stra%berrie s lettuce cracker s

turke#

DAY 3 reak!ast &hole %heat toast %ith sliced tomato and s%iss cheese" co!!ee %ith mile

tomato

&hole %heat bread +t%o slices,

)heese Skim milk

Snack Vegetable cu$ +celer#" cucumber" carrot, 'unch 1hai chicken %ra$" stra%berries Snack *inner Sushi +)ali!ornia rolls and ra% salmon %ith )ucumber" rice, carrot +small amouts, Snack

0ice +%hite,

Salmo n" !ish eggs

RECOMMENDED DAILY FOOD GUIDE SERVINGS Vegetables and Grain Products Milk and Meat and Fruits Alternative Alternatives MY DAILY TOTALS *a# 2 *a# 3 *a# 4 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.

5 5 5 5 5 5 5 5 5

"onclusion 4uestions!) 5 believe 5 ate a healthy variety from all the food groups. 6ariety in diet is important because different types of food contain different kinds of nutrients, which are all an important part of a healthy diet and are used in your body for different functions. ') 5 probably had the least amount of meat and alternatives in my diet, because 5 am not much of a meat fan. )) 5 think it does meet my energy re,uirements because 5 am not left feeling hungry or tired