American
http://www.cnpp.usda.gov/Publicati
ons/MyPyramid/OriginalFoodGuideP
yramids/FGP/FGPPamphlet.pdf
Canadian
http://www.hc-sc.gc.ca/fnan/alt_formats/hpfb-dgpsa/pdf/food-guidealiment/view_eatwell_vue_bienmang-eng.pdf
American
Canadian
American
Canadian
a) 125 mL or ½ cup
b)250 mL or 1 cup
c) 375 mL or 1 ½ cup
d)500 mL or 2 cup
a) 125mL or ½ cup
a) 125 mL or ½ cup
b)250 mL or 1 cup
c) 375 mL or 1 ½ cup
d)500 mL or 2 cup
Raw: a) 125 mL or ½ cup
Cooked: b) 250 mL or 1 cup
a) 125 mL or ½ cup
b)250 mL or 1 cup
c) 375 mL or 1 ½ cup
d)500 mL or 2 cup
a) 125mL or ½ cup
a) 125 mL or ½ cup
b)250 mL or 1 cup
c) 375 mL or 1 ½ cup
d)500 mL or 2 cup
a) 125mL or ½ cup
a) ½ slice
b)1 slice
c) 1 ½ slice
d)2 slices
b) 1 slice
a) ½ bagel
b)¾ bagel
c) 1 bagel
d)1 ½ bagel
a) ½ bagel
a) 125 mL or ½ cup
b) 175 mL or ¾ cup
c) 250 mL or 1 cup
d)375 mL or 1 ½ cup
b) 175 mL or ¾ cup
a) 125 mL or ½ cup
b) 175 mL or ¾ cup
c) 250 mL or 1 cup
d)375 mL or 1 ½ cup
a) 125 mL or ½ cup
a) 125 mL or ½ cup
b) 175 mL or ¾ cup
c) 250 mL or 1 cup
d)375 mL or 1 ½ cup
c) 250 mL or 1 cup
a) 125 mL or ½ cup
b) 175 mL or ¾ cup
c) 250 mL or 1 cup
d)375 mL or 1 ½ cup
c) 250 mL or 1 cup
a) 125 g or ½ cup
b) 175 g or ¾ cup
c) 250 g or 1 cup
d)375 g or 1 ½ cup
b) 175 g or ¾ cup
a) 25 g or ¾ oz
b)50 g or 1 ½ oz
c) 75 g or 2 ¼ oz
d)100 g or 3 oz
b) 50 g or 1 ½ oz
a) 30 g or 1 oz
b)75 g or 2 ½ oz
c) 100 g or 3 ½ oz
d)150 g or 5 ¼ oz
b) 75 g or 2 ½ oz
a) 125 mL or ½ cup
b)175 mL or ¾ cup
c) 250 mL or 1 cup
d)375 mL or 1 ½ cup
b) 175 mL or ¾ cup
a) 1 tablespoon
b)1 ½ tablespoon
c) 2 tablespoon
d)2 ½ tablespoon
c) 2 tablespoon
a) ¼ cup
b)½ cup
c) ¾ cup
d)1 cup
a) ¼ cup
American
Canadian
WHY SHOULD YOU USE THE NUTRITION FACTS
TABLE?
You can use the Nutrition Facts table to:
Choose products more easily.
 Compare two products to make better food
choices for you and your family.
 Learn about the nutrition information of the foods
you eat.
 Better manage special diets.
 Increase or decrease your intake of any nutrient.


Health Canada www.hc-sc.gc.ca
NUTRITION LABELS
Have a look at this food label, does anything stand out
to you?
If so what stands out?
Calories? Fat?
SUGAR!

What have YOU heard about sugar and fat?
SUGAR HEALTH RELATED PROBLEMS:
Overall nutrition problems –lack of vitamins
and minerals
 Diabetes (contributing factor)
 Mental health
 Weight control
Cereal alternative:
Cereal alternative?

PLAIN OATS WITH FRESH FRUITS ADDED
WHICH IS BETTER A OR B?
FAT
Fat is an important nutrient for your health. Fat
plays many different roles in the body:
 It gives you energy
 It helps your body absorb vitamins A, D, E and
K.
 It helps your body grow and develop.

WHAT IS THE BEST SOURCE OF HEALTHY FAT?
A) pork, beef,
 B) chicken, turkey
 C) Milk, cheese, yogurt
 D) oils such as canola or olive

ANSWER

Oils such as canola and olive.
CALORIES
Calories are the amount of energy in food.
Nutrients that provide calories are
carbohydrates, fat and protein.
 Your body uses the energy from calories to do
all of your daily activities - from walking to
talking to sleeping. We need to eat food to
replenish the calories that we use.

WHO LOOKS AT NUTRITION FACTS
CHARTS WHEN SHOPPING?
What do you look for on a nutrition fact
chart?
Using the nutrition facts table can help
you make better, healthier choices. It
can help prevent nutrition related
chronic diseases such as:
 Cancer
 Diabetes
 Heart disease
 Stroke

5% DV or less is a little and 15% DV or more is
a lot.
This applies to all nutrients.

If a food has less than 0.2 grams of trans fat per
serving AND is low in saturated fat, the food
manufacturer can promote the product as free
of trans fat.
You may be able to compare products
that don’t have similar amounts of food.
 For example, you could compare the %
DVs of a bagel (90 g) to the % DVs of 2
slices of bread (70 g) because you
would most likely eat either amount of
food at one meal.


Trans fat is a fat found in food. This is formed by a chemical process
called partial dehydration, it is when a liquid oil is turned into a solid
fat. Trans Fat is also known to lower HDL (high Density Lipoprotein)
which is the healthy cholesterol in our body- which can contribute to
factors of heart disease. Although trans fats have been reduced in
most foods, it is still in a lot of food s we eat, which is why we find it
on the nutrition facts table on foods.

Saturated and trans fats are both known to raise LDL (Low density
lipoprotien ) which is the bad cholesterol we find in food. High
cholesterol is a risk factor of heart disease.

The amount of calories you need each day
depends on your age, gender, body size, activity
level and if you are pregnant or breastfeeding.