Eating Well with Canada’s Food Guide
Fruit and Vegetables
 Try to eat one dark green vegetable and one orange vegetable a day
 Choose vegetables and fruit prepared with little or no added sugar, fat or salt
 Be aware of packaged fruit with the words “fruit” or “vegetable” in their name as most
contain high sugar and little real fruits or vegetables
 Be aware of fruit drinks
Grain
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Try to eat whole grain products as they provide fiber, vitamins, protein and minerals
Multigrain does not always mean whole grain
Kids your age should be getting around 30g of fiber
Be aware of baked goods high in sugar or fat
Milk and Alternatives
 Drink low fat milk each day to obtain vitamin D, protein and calcium
 Choose low fat yogurts and cheese
Meat and Alternatives
 Beans and tofu are excellent sources of protein and have low saturated fat
 Try to have 2 servings of fish a week as it can reduce cardiovascular disease
 Fish higher on the food chain will have higher levels of mercury (white tuna, swordfish)
 Try to eat lean cuts of meat and poultry
Some Facts on Fats!
 There are 2 main types: Unsaturated and Saturated fats
 Unsaturated fats are ok and we should have small amounts in our diet
o examples are vegetable oil and olive oil
 Saturated fats and Trans fats can raise cholesterol and increase the risk of heart disease
o Saturated fats found mainly in animal products, Tarns fats in processed food
Daily Intake for Ages 9-14
45-60% carbs
25-35% fat
10-30% protein