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FOOD

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by

Sarah Croucher

on 23 March 2014

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Transcript of FOOD

Label Reading
&
Eating According to Canada's Food Guide

Nutrition Labels
Comparing foods
What's on it?
specific amount of food
calories
13 important nutrients
grams
% daily value
Using % Daily Value
Step 1
: Look at the amount of food

Easy to read units (ie. 1 slice of bread)
Grams also provided
Compare to amount you would eat
Not a suggestion
Using % Daily Value
Step 2
: Read the % Daily Value

tells us whether the food has a little or a lot of a certain nutrient





Applies to all Nutrients
Step 3
: Choose the best food
for you

You may want to choose foods that have:
More of:
Less of:
Fat
Saturated and trans fats
sodium
Fibre
Vitamin A
Calcium
Iron
It's all about what you want to be getting in your diet!
Female: 7-8 servings a day
Male: 8-10 servings a day
A medium fruit or 1/2 a cup of fresh, frozen or canned vegetables
Eat at least one dark green and one orange vegetable each day.
Choose Vegetables or fruit prepared with little or no added fat
Fruits and Vegetables
Females and Males: 2 servings a day
All it takes is one cup of milk or fortified soy beverage, 3/4 cup of yogurt or 1.5 oz of cheese
Drink at least two cups of milk (or a fortified soy beverage) every day to ensure adequate vitamin D
Milk and Alternatives
Female: 6-7 servings a day
Male: 8 servings a day
A slice of bread , ½ pita bread or ½ cup of cooked pasta, rice or couscous
Make at least half of your grain products whole grain each day
Eat a variety of whole grains such as barley, brown rice, oats, quinoa or wild rice
Grains
Females: 2 servings a day
Males: 3 servings a day
2.5 oz (1.2 cup) meat fish or poultry, 3/4 cup cooked beans, 2 eggs or 2 tbsp of peanut butter
Eat at least two servings of Fish each week
Choose lean meat and alternatives prepared with little or no added fat
Meat and Alternatives
The Food Groups
Oils and Fats
Include a small amount (2 to 3 Tbsp) of unsaturated fat each day to get the fat you need. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.
Unsaturated vegetable oils include:
Canola
Corn
Flaxseed
Olive
Peanut
Soybean
Sunflower
Using % Daily Value
Health Claims
Sugar-Free
The food contains less than 0.5g of sugars per reference amount and serving of stated size
Low in Sodium
Food contains 140mg or less of sodium per reference amount
Sodium-Free
Food contains less than 5mg of sodium per reference amount
Reduced in Sodium
The food is modified so that contains at least 25% less sodium compared to a similar reference food

Source of Fibre
The food contains 2g or more of fibre per reference amount






















Free of Cholesterol
The food contains less than 2mg of cholesterol per reference amount
Low in Cholesterol
The food contains 20mg or less of cholesterol per reference amount
Calorie Free
The food provides less than 5 calories per reference amount
Fat Free
The food contains less than 0.5g of fat per reference amount
Low in Fat
The food contains 3 g or less of fat per reference amount
Reduced in Fat
The food is formulated so that it contains at least 25% less fat per reference amount of the food than the reference amount of a similar food
Portion Plates
Activity:
Comparing Crackers
Food Guides From Around the World
Mediterranean
African
Chinese
Japanese
First Nations
Canada
Grains
Milk and Alternatives
Vegetables
Meat & Alternatives
Fruits
Full transcript