HEALTHY EATING
NOVEMBER 24
TODAY’S OBJECTIVES
• Nutrition label review
• Introduction to Canada’s Food Guide
• Strategies that promote healthy eating
• Making conscious food choices
• Group activity
How can being mindful
create a sense of awareness
of your everyday
eating decisions?
CANADA’S FOOD GUIDE
https://www.youtube.com/watch?v=CsvBBfRDjbg
CANADA’S FOOD GUIDE
• Canada’s Food Guide is designed to promote the nutritional health of
Canadians and aims to reduce chronic disease.
• In Canada, dietary risks are one of the three leading risk factors for chronic
diseases.
• Indigenous Peoples in Canada face a greater burden of chronic disease than the
general population.
– For example, First Nations populations in Canada have higher rates of
diabetes.
– Additionally, Indigenous Peoples face barriers to adequately managing
chronic diseases.
Canada’s Food Guide (2019)
Canada’s Food Guide: 2007 - 2019
1. VEGETABLES AND FRUITS
• Vegetables and fruits have important nutrients such as:
– Fibre
– Vitamins
– Minerals
• Try making half of your plate vegetables and fruits.
• Try different textures, colours and shapes to fit your taste, as well as those
specific to your culture.
• Dark green vegetables contain high folate and calcium.
EXAMPLES OF INCORPORATING
VEGETABLES AND FRUITS
• Vegetables:
– Celery, cauliflower, cucumber, green pepper.
• Dark green vegetables:
– Kale, arugula, wakame, spinach
• Orange vegetables:
– Carrots, sweet potato, pumpkin, orange peppers.
• Fruits:
– Bananas, apples, mangos, strawberries, peaches, oranges.
• Fresh, frozen or canned vegetables and fruits can all be healthy options.
2. PROTEIN FOODS
• Protein foods have important nutrients such as:
– Protein
– Vitamins
– Minerals
• Plant-based protein foods can provide more fibre and less saturated
fat than other types of protein foods.
– This can be beneficial for your heart health.
Eggs
Lean meats and poultry
Nuts and seeds: Almonds, cashews, peanuts.
EXAMPLES OF
Fish and shellfish (also high in Omega-3 fatty acids)
HIGH PROTEIN
FOODS: * Salmon, shrimp, trout, perch.
Beans, peas, and lentils.
Milk and dairy products: yogurt, low sodium cheeses.
Tofu, soybeans, and other soy products.
3. WHOLE GRAIN FOODS
• Whole grain foods have important nutrients such as:
– Fibre
– Vitamins
– Minerals
• Fibre is very important for your digestive system.
• Eating foods higher in fibre can help lower your risk of:
– Stroke
– Colon cancer
– Heart disease
– Type 2 diabetes
EXAMPLES OF WHOLE GRAIN FOODS
• Quinoa
• Whole grain pasta
• Whole grain bread
• Whole oats or oatmeal
• Whole grain brown or wild rice
CHOICE OF DRINK
• Making healthy drink choices is just as important as your
food choices.
• Make water your drink of choice.
• Healthy drink options other than water can include:
• Milk (unsweetened lower fat milk)
• Unsweetened fortified plant-based beverages
• Real fruit juice
WHY IS HEALTHY
EATING IMPORTANT?
• Healthy eating is important at every age.
• As a teen, it is important to get the nutrients
and energy you need to grow.
• Creating healthy habits as a teen can help
you develop habits that will last a lifetime.
• Healthy eating can:
– Give you more energy
– Help you perform better in activities
such as:
• Sports
• School
• Hobbies
CHALLENGES OF HEALTHY EATING
• Price of food
• Remote Indigenous communities
• Socioeconomic barriers
• Food availability
• Find it easier to eat away from home
• Feel too rushed to make a healthy meal or snack
• Think healthy eating is only needed if you are “unhealthy”
• Eating practices are influenced by personal choices, knowledge, and
environmental factors.
HEALTHY EATING IN AND OUT OF SCHOOL
• School is a great place to put into practice what is taught in the
classroom about healthy eating and the importance of vegetables
and fruit.
• There are many opportunities to add vegetables and fruit into the
school environment.
• Communities can encourage the consumption of vegetables and
fruit by enhancing and promoting programs like community
kitchens, cooking classes, local farmer’s markets, etc.
GET INVOLVED
• Getting involved means you can help your family choose healthy foods.
• Helping plan and prepare meals can give you the confidence you need to make
healthy choices.
• This is a great chance to take charge and learn new skills.
• Try helping with:
• Grocery shopping
• Preparing meals and snacks
• Being responsible for certain meals
• Meal planning and creating a grocery list
WHERE CAN YOU GET MORE INFORMATION
ABOUT HEALTHY EATING HABITS AND FOOD
CHOICES IN YOUR COMMUNITY?
• Registered dietitians
• Government of Canada
website
• The public health unit
• Medical clinics
• Reputable websites
RESOURCES
• https://www.unlockfood.ca/en/CookingAndFood.aspx
• https://food-guide.canada.ca/en/tips-for-healthy-eating/teens/
• https://www.cookspiration.com/menuplanner.aspx
• https://www.youtube.com/watch?time_continue=3&v=9beQQkRhqkM
FOOD GUIDE ACTIVITY!
– With a partner, fill in your plate by drawing pictures and writing
labels, following Canada’s Food Guide.
– Be sure to include vegetables and fruits, proteins, and whole
grains.
– Use your notes to create different ideas/examples on what to
place on each area of the plate and think about why these options
are healthy choices.
