HOW WE GET HOW WE GET NUTRIENTSNUTRIENTS

Understanding the Canadian Understanding the Canadian Food Guide and Food LabelsFood Guide and Food Labels

YOUR ENERGY NEEDSYOUR ENERGY NEEDS

Energy from nutrients is measured in Energy from nutrients is measured in CALORIESCALORIES

The number of calories the body The number of calories the body needs depends on your activity level, needs depends on your activity level, age, weight and genderage, weight and gender

It is recommended that you follow It is recommended that you follow Canada’s Food Guide to determine Canada’s Food Guide to determine the amount of nutrition you needthe amount of nutrition you need

SOURCES OF CALORIESSOURCES OF CALORIES

Carbohydrates and proteins provide Carbohydrates and proteins provide 4 calories per gram4 calories per gram

Fats provide 9 calories per gramFats provide 9 calories per gram It is recommended that you get 55% It is recommended that you get 55%

of your calories from carbohydrates, of your calories from carbohydrates, 30% from fats and 15% from proteins30% from fats and 15% from proteins

CALORIC NEED FOR MALESCALORIC NEED FOR MALES

AgeSedentary1 

LevelLow Active2 

LevelActive3

Level

2-3 y 1100 1350 1500

4-5 y 1250 1450 1650

6-7 y 1400 1600 1800

8-9 y 1500 1750 2000

10-11 y 1700 2000 2300

12-13 y 1900 2250 2600

14-16 y 2300 2700 3100

17-18 y 2450 2900 3300

19-30 y 2500 2700 3000

31-50 y 2350 2600 2900

51-70 y 2150 2350 2650

71 y + 2000 2200 2500

CALORIC NEED FOR FEMALESCALORIC NEED FOR FEMALESFemales (Calories per day)

AgeSedentary1 

LevelLow Active2 

LevelActive3

Level

2-3 y 1100 1250 1400

4-5 y 1200 1350 1500

6-7 y 1300 1500 1700

8-9 y 1400 1600 1850

10-11 y 1500 1800 2050

12-13 y 1700 2000 2250

14-16 y 1750 2100 2350

17-18 y 1750 2100 2400

19-30 y 1900 2100 2350

31-50 y 1800 2000 2250

51-70 y 1650 1850 2100

71 y + 1550 1750 2000

Canada’s Food Guide for Canada’s Food Guide for AdultsAdults

Aged 19 - 50Aged 19 - 50MalesMales FemalesFemales

Fruit and Fruit and VegetablesVegetables

8 – 10 8 – 10 7 – 8 7 – 8

Grain ProductsGrain Products 88 6 – 7 6 – 7

Milk and Milk and AlternativesAlternatives

22 22

Meat and Meat and AlternativesAlternatives

33 22

FRUIT AND VEG SERVINGSFRUIT AND VEG SERVINGS

125 mL fresh, frozen 125 mL fresh, frozen or canned or canned vegetable or fruit vegetable or fruit

125 mL of 100% 125 mL of 100% juicejuice

250 mL leafy raw 250 mL leafy raw vegetables or saladvegetables or salad

1 piece of fruit1 piece of fruit

RECOMMENDATIONSRECOMMENDATIONS

Eat at least one dark green and one Eat at least one dark green and one orange vegetable each day.orange vegetable each day.

Enjoy vegetables and fruit prepared Enjoy vegetables and fruit prepared with little or no added fat, sugar or with little or no added fat, sugar or salt.salt.

Have vegetables and fruit more often Have vegetables and fruit more often than juice.than juice.

GRAIN PRODUCTSGRAIN PRODUCTS

1 slice bread or 1 slice bread or ½ bagel ½ bagel

½ pita or ½ tortilla ½ pita or ½ tortilla 125 mL cooked 125 mL cooked

rice, pasta, or rice, pasta, or couscouscouscous

30 g cold cereal or 30 g cold cereal or 175 mL hot cereal175 mL hot cereal

RECOMMENDATIONSRECOMMENDATIONS

Make at least half of your grain Make at least half of your grain products whole grain each day.products whole grain each day.

Choose grain products that are low in Choose grain products that are low in fat, sugar or salt.fat, sugar or salt.

MILK AND ALTERNATIVESMILK AND ALTERNATIVES

250 mL milk or fortified soy beverage250 mL milk or fortified soy beverage175 g yogurt175 g yogurt50 g cheese50 g cheese

RECOMMENDATIONSRECOMMENDATIONS

Drink skim, 1% Drink skim, 1% or 2% milk each or 2% milk each day.day.

Select lower fat Select lower fat milk milk alternatives.alternatives.

MEAT AND ALTERNATIVESMEAT AND ALTERNATIVES

75 g cooked fish, 75 g cooked fish, shellfish, poultry or shellfish, poultry or lean meatlean meat

175 mL cooked 175 mL cooked beansbeans

2 eggs2 eggs30 mL peanut 30 mL peanut

butterbutter

RECOMMENDATIONSRECOMMENDATIONS

Have meat alternatives Have meat alternatives such as beans, lentils such as beans, lentils and tofu often.and tofu often.

Eat at least two Food Eat at least two Food Guide Servings of fish Guide Servings of fish each week. each week.

Select lean meat and Select lean meat and alternatives prepared alternatives prepared with little or no added with little or no added fat or salt.fat or salt.

INGREDIENTS LISTINGREDIENTS LIST

A list of all the ingredients in a foodA list of all the ingredients in a food Ingredients are listed in order of Ingredients are listed in order of

weight from most to leastweight from most to leastFood companies have to put the Food companies have to put the

ingredient list on packaged foodsingredient list on packaged foodsExample:Example: Bran Cereal Bran Cereal

Ingredients:Ingredients: Whole wheat, wheat bran, Whole wheat, wheat bran, sugar/glucose-fructose, salt, malt (corn flour, sugar/glucose-fructose, salt, malt (corn flour, malted barley), vitamins (thiamine hydrochloride, malted barley), vitamins (thiamine hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pyridoxine hydrochloride, folic acid, d-calcium pantothenate), minerals (iron, zinc oxide).pantothenate), minerals (iron, zinc oxide).

HIDDEN INGREDIENTSHIDDEN INGREDIENTS

Ingredient lists may have “hidden” Ingredient lists may have “hidden” ingredients:ingredients:

SATURATED FAT:SATURATED FAT: lard, shortening, lard, shortening, butterbutter

TRANS FAT:TRANS FAT: hydrogenated fats and oils hydrogenated fats and oilsSODIUM:SODIUM: baking soda, sodium benzoate baking soda, sodium benzoateSUGARS:SUGARS: glucose-fructose, high glucose-fructose, high

fructose corn syrupfructose corn syrup

NUTRITION FACTS LABELNUTRITION FACTS LABEL

The Nutrition Facts The Nutrition Facts table gives you table gives you information on the information on the amount of 13 core amount of 13 core nutrients and calories nutrients and calories in an amount of foodin an amount of food

Almost all pre-Almost all pre-packaged foods have packaged foods have a Nutrition Facts table. a Nutrition Facts table.

It looks the same on It looks the same on most foods. most foods.

NUTRITION FACTS LABELNUTRITION FACTS LABEL

When listed in grams, When listed in grams, it must also include a it must also include a familiar household familiar household unit, such as:unit, such as: A A phrase:phrase: one slice one slice A simple measure:A simple measure: ½ ½

cupcupA fraction of the food:A fraction of the food:   

¼ of pizza¼ of pizza

NUTRITION FACTS LABELNUTRITION FACTS LABEL

The % Daily Value is:The % Daily Value is: A benchmark for evaluating A benchmark for evaluating

the nutrient content of the nutrient content of foods foods

Based on Based on recommendations for a recommendations for a healthy diethealthy diet

Used to determine the of a Used to determine the of a nutrient in a specific nutrient in a specific amount of food.amount of food.

NUTRITION FACTS LABELNUTRITION FACTS LABEL

These foods are not These foods are not required to have a required to have a Nutrition Facts table: Nutrition Facts table:  Fresh vegetables and fruits Fresh vegetables and fruits Raw meat and poultry Raw meat and poultry Raw fish and seafood Raw fish and seafood Foods prepared or Foods prepared or

processed at the store processed at the store Foods that contain very few Foods that contain very few

nutrients such as coffee, nutrients such as coffee, tea, herbs and spices tea, herbs and spices

Alcoholic beveragesAlcoholic beverages

NUTRITION CLAIMSNUTRITION CLAIMS

The Government has rules in place The Government has rules in place that must be met before a nutrition that must be met before a nutrition claim can be made on a label or claim can be made on a label or advertisementadvertisement

The rules for nutrition claims apply to The rules for nutrition claims apply to all foods, prepackaged and not all foods, prepackaged and not prepackaged, no matter where they prepackaged, no matter where they are soldare sold

NUTRITION CLAIMNUTRITION CLAIM

Source of fibre:Source of fibre: means the food contains means the food contains at least 2 grams of dietary fibre in the at least 2 grams of dietary fibre in the amount of food specified in the Nutrition amount of food specified in the Nutrition Facts tableFacts table

Low fat:Low fat: means that the food contains no means that the food contains no more than 3 grams of fat in the amount of more than 3 grams of fat in the amount of food specified in the Nutrition Facts table food specified in the Nutrition Facts table

Cholesterol-free:Cholesterol-free: means that the product means that the product has a negligible amount (less than 2 mg of has a negligible amount (less than 2 mg of cholesterol in the amount of food specified cholesterol in the amount of food specified in the Nutrition Facts table) and it is also low in the Nutrition Facts table) and it is also low in saturated fat and trans fat.in saturated fat and trans fat.

NUTRITION CLAIMSNUTRITION CLAIMS

Sodium-free:Sodium-free: means the amount of means the amount of food specified in the Nutrition Facts food specified in the Nutrition Facts table contains less than 5 mg of sodiumtable contains less than 5 mg of sodium

Reduced in calories:Reduced in calories: has at least has at least 25% less calories than the food it is 25% less calories than the food it is being compared tobeing compared to

Light:Light: only on foods that are either only on foods that are either "reduced in fat" or "reduced in calories""reduced in fat" or "reduced in calories"