1. + Nutrition HOME ECONOMICS 12

2. + Goals + Objectives Introduce Canada’s Food Guide To understand Canada’s Food Guide and confidently assess what each individual body needs to consume for a healthy diet Effectively budget for a days worth of food and meals for a family of four

3. + Introduction Nutrition is important for our overall health. How we see ourselves and how we feel about ourselves is often a result of what we put into our bodies. Canada’s Food Guide is a nutrition guide. It was produced by Health Canada and has undergone consistent changes since it was introduced in the 1940’s. The Food Guide provided includes set guidelines to eating properly, specific to one’s age and gender. Health Canada advocates for Canadians to use the dietary guidance through Canada’s Food Guide. The purpose is to identify and promote a way of eating that will meet individuals nutritional needs, while reducing the risk of chronic disease that has become increasingly prevalent in our society.

4. + Benefits of a Healthy Diet Reduced risk of obesity, diabetes, and other diseases like cardiovascular disease. Increased energy, daily. Strong bones. Function of the body is at its best. Healthy heart. Promotes sleep, which is all essential to good health.

5. + Canada’s Source to Good Food Canada’s Food Guide The document lays the foundation for a healthy diet in Canadians lives. It separates the four different food groups: vegetables and fruit, grain products, milk and alternatives, and mean and alternative. Among these separate food groups, the guide establishes a suggested serving size per meal as well as a suggested among of servings per day.

6. + Vegetables + Fruit These products are typically low in fat and calories. Many fruits and vegetables have vitamins, minerals, and/or fiber. Vegetables and fruits come in fresh, frozen, and canned forms. One Serving on Canada’s Food Guide: 125 ml (1/2 cup) 100% fruit juice 125 ml (1/2 cup) fresh, frozen, or canned vegetables 125 ml (1/2 cup)fresh, frozen, or canned fruit 125 ml (1/2 cup)cooked leafy green vegetables 250 ml (1 cup) raw leafy green vegetables.

7. + Grain Products Relative to the 3 other food groups, grains require the largest amount of servings. In this food group variety is crucial to obtain the essential nutrients for a healthy lifestyle from various products. Grain products may include but are not limited to: cereals, pasta, rice, and products that have grain flour baked in them. There is a link between increased grain consumption and increased fiber intake. One Food Guide Serving on Canada’s Food Guide: 1 slice of bread ½ bagel 125 (1/2 cup) cooked rice, bulgur or quinoa/ cooked pasta or couscous

8. + Milk + Alternatives The food groups is essential for developing strong bones for development and growth. This is where the important nutrient calcium is found Other nutrients in this product group include: milk, fortified soy beverage, canned milk, powdered milk, yogurt, and cheese. One Food Guide Serving on Canada’s Food Guide: 125 ml (1/2 cup) canned milk 250 ml (1 cup) milk or fortified soy beverage 175 ml (3/4 cup) yogurt or kefir 1 ½ oz (50 g) cheese

9. + Meat + Alternatives Serving suggestions for this food group are the smallest compared to the others. Large servings are not recommended, but small portions are needed. This food group is high in protein which is crucial for helping the body fight infections. Fat is also an essential component in this group, often found in meat, which provides the body with energy and vitamins. Red meat contain high levels of iron One Food Guide Serving on Canada’s Food Guide 2 ½ oz (75 g) or ½ cup (125 ml) cooked fish, shellfish, poultry, lean meat. 175 ml (3/4 cup) cooked legumes 150g or 175 ml (3/4 cup) tofu 2 eggs 30 ml (2 Tbsp) peanut butter 60 ml (1/4 cup) shelled nuts and seeds.

10. + In Class Activity You are given $100 to plan a full day worth of meals for a family of 4 people [two adults and two teenagers]. Consider the information provided through Canada’s Food Guide and design a meal plan for the day. The meal should include a HEALTHY breakfast, lunch, and dinner with any snacks you believe are needed. I will provide grocery flyers so you can budget the cost of your groceries you will need. Use the worksheet provided to list and describe the meals for the day. Please be sure to include: 3 primary meals along with snacks you may consume, where they fit in the four food groups, and approximate cost of each item used throughout the day.

11. + Possible Meal Ideas: LUNCH Sandwich Rice crackers Soup Quinoa and vegetables Eggs Tuna or egg salad Salad with meat or nuts [protein] BREAKFAST: Scrambled Eggs Boiled eggs Toast with peanut butter and jam Cereal Granola & yogurt Omelette with Vegetables DINNER Chicken, rice, and veggies Spaghetti with meat sauce Shrimp and quinoa with steamed vegetables Salmon, potatoes, mixed green salad Chicken, Greek salad, and rice