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with alternatives Tips to eat well everyday How much of each food group is needed per day? To start off a healthier lifestyle, consider the 4 food groups required. Keys to maintain a healthy diet: for youth Satisfy thirst with water
Drink skim, 1% or 2% milk
Eat at least one dark green and one orange vegetable EVERYDAY
Have vegetables and fruit more often than juice
Limit food or drinks that are high in calories, sugar, fat, and salt
Use fruits and vegetables as a substitute for juice Using The Canadian Food Guide Teens ages 14-18 Girls - 7 servings of fruits and vegetables - 8 servings of fruits and vegetables Boys How can you fulfill your daily
food servings? When planning a meal.... -6 servings of grain products
-3 or 4 servings of dairy products
-1 or 2 meat products - 7 grain products
- 3 or 4 dairy products
- 3 meat products We all have cravings from time to time and end up eating something we regret. How can you stop this? instead of Ice cream......
try freezing yogurt Fruits and vegetables Grain products instead of potato chips.....
try plain popcorn instead of energy drinks.....
just have water If you want something sweet...
try some fruit salad If you want something to quench your thirst...... try water with a wedge of lemon vegetables and
products Grain Products Meat products Milk and
Alternatives Meat and
Alternatives 1/2 cup fresh, frozen or canned fruit or vegetable juice 1 cup raw vegetables or salad 1 piece of fruit Have breakfast everyday!
It can control your hunger later. 3/4 cup of cold or hot cereal Eat vegetables and fruit with every
meal and snack. 1/2 cup rice or pasta 1/2 tortilla or pita 1 slice of bread or 1/2 bagel 1 cup fortified soy beverage or milk 3/4 cup of yogurt 1.5 oz. cheese Take your time to eat every bite Never skip meals 1/2 cup cooked fish, shellfish, poultry or lean meat 3/4 cup beans 2 eggs 2 tbsp peanut butter Snack smartly by using The Canadian Food Guide