Healthy EatingHeather Lowen

Getting Started…

• Start Small• Be realistic.• Choose one area to change to start (ie. snacking).

• Be Specific• Instead of just saying you want to eat healthier, say, “I will eat one

serving of fruits and vegetables with each meal.”

• Get the Whole Family Involved• Don’t Get Discouraged• Celebrate Your Success

• After you’ve accomplished a goal, celebrate by doing something fun!

Rules of Thumb

• Eat Regularly• Start your day off right, eat breakfast!• Don’t skip meals.

• Load up with Colour• Fill half your plate with fruits and veggies.

• Enjoy Your Favourite Foods…• But in moderation!

•Watch Your Drinks• Whenever you can, choose water.

Healthy Ideas for Eating Out

• Restaurants• Go for smaller portions.

• Buffets and Cocktail Parties• Eat a small snack before you go.• Scope out your options, and only choose the foods you really

want.• Focus on socializing. Steer the conversation away from the

buffet table.

• Big Holiday Meal• Offer to bring a healthy dish.• Watch portion sizes.

Healthy Lunches for Kids

• Baby carrots and cucumbers with a low-fat dip• Fresh fruit—apples, oranges, bananas• Fruit cups• Single serving low-fat milk or 100% fruit juice• Lower-fat yoghurt• Dried fruit• Hard-boiled eggs

Canada Food Guide

2 to 3 4 to 8 9 to 13Female Male Female Male Female Male

Vegetables and Fruit 4 5 6 7 8 7 to 8 8 to 10 7 7Grain Products 3 4 6 6 7 6 to 7 8 6 7Milk and Alternatives 2 2 3 to 4 3 to 4 2 2 3 3Meat and Alternatives 1 1 1 to 2 2 3 2 3 2 3

Children

Girls and Boys

Recommended Servings Per DayAdults

19-50 Years 51+ YearsTeens

14-18 Years

For tips on how to use the Food Guide visit:http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/index-eng.php

References

• Getting Started…• http://

healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/healthy-steps-etapes-saine-eng.php

• Rules of Thumb• http://

healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/holiday-eating-manger-fete-eng.php

• Healthy Ideas for Eating Out• http://

healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/holiday-eating-manger-fete-eng.php#a2

• Healthy Lunches for Kids• http://

healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/children_go-enfants_actifs-eng.php