Name: ______________________________ Worksheet - Canada’s Food Guide & Calories 1. Complete the following Recommended Number of Food Guide Servings per day table based on YOUR age and gender: Age (yrs) Gender Vegetables & Fruit Grain Products Milk & Alternatives Meat & Alternatives 2. Check out the following nutritional labels and confirm whether the number of calories listed match your calculations based on the amount of carbohydrates, protein and fat listed. Food item A Food item B Food item C 3. Using the nutritional labels above, which food item(s): a) Has the biggest per serving amount? b) Has the most fat per serving? c) Has “a lot” of calcium based on Canada’s % Daily Value rating? d) Has “a lot” of sodium based on Canada’s % Daily Value rating? 4. The maximum sodium intake per day for a healthy adult is 2,300 mg. In order to not exceed this amount, how many servings can you have per day for: a) Food item A = ________ servings b) Item B = ________servings c) Item C = _______ servings 5. Elaine is an 18 year old female who weigh 152 lbs and is 70 inches tall, what is Elaine’s BMR? 6. Assume Elaine is training for an upcoming marathon and trains 2 times a day, 5 times a week for this. What will Elaine’s TDEE be? 7. After completing the “Calories & BMR” reading – you will have calculated YOUR OWN Basal Metabolic Rate (BMR) value and Total Daily Energy Expenditure (TDEE) value. Record these value below. Your BMR = ________________________calories/day Your TDEE = _________________________calories/day 8. Looking back at the nutritional labels above, if all you have to eat for the day is Food Item A – how much of it do you need to meet your TDEE? _____________________ servings 9. If all you have to eat for the day is Food Item B – how much of it do you need to meet your TDEE? ________ servings 10. Based on your TDEE and following the Canada’s Food Guide, design a menu for 1 full day (includes breakfast, lunch, snack & dinner). Write this out on a separate piece of paper.
