1. As an 11 year old boy, this is how many Food Guide Servings from each food group Sam needs every day:
Speaking Notes
By entering Sam is a boy and his age, we get the information on this slide.
As an 11 year old boy, Sam needs 6 Food Guide Servings of Vegetables and Fruit, 6 Food Guide Servings of Grain Products, 3-4 Food Guide Servings of Milk and Alternatives, and 2 Food Guide Servings of Meat and Alternatives every day.
When you complete My Food Guide online for yourself, the table will show the number of Food Guide Servings of each food group that you should eat every day. 1

2. What is one Food Guide Serving?
Speaking Notes
General
Completing My Food Guide online is another way to help you learn what one Food Guide Serving is for the foods you eat most often.
Now that we know how many Food Guide Servings of each food group Sam should eat each day, let’s discuss what one Food Guide Serving of each food group is.
2) Questions to ask group
Can you give me an example of what one Food Guide Serving is for each Food Group.
Let’s start with Vegetables and Fruit…
Vegetables and Fruit
•125 mL (½ cup) fresh, frozen or canned
vegetable or fruit or 100% juice
•250 mL (1 cup) leafy raw vegetables or
salad
•1 fruit or ½ cup
Grain Products
•1 slice (35 g) bread or ½ bagel (45 g)
•½ pita (35 g) or ½ tortilla (35 g)
•125 mL (½ cup) cooked rice, pasta, or couscous
•30 g cold cereal or 175 mL (¾ cup) hot cereal
Milk and Alternatives
•250 mL (1 cup) milk or fortified soy beverage
•175 g (¾ cup) yogurt
•50 g (1 ½ oz.) cheese
Meat and Alternatives
•75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
•175 mL (¾ cup) cooked beans
•2 eggs
•30 mL (2 Tbsp) peanut butter
•60 mL (¼ cup) shelled nuts and seeds
3) Next steps
Now that we know how many Food Guide servings Sam needs each day and what is one Food Guide Serving, we can now help Sam choose examples of foods from each of the four food groups.
There are lots of foods to choose from in each food group. Let’s use the recommendations in each food group to help guide our food choices.
Note to presenter
You may want to bring in measuring cups or sample foods (i.e. a sandwich) to provide visuals of serving sizes. Often, one (1) Food Guide Serving is smaller than we think.
Hyperlinks
Vegetables and Fruit:
Grain Products:
Milk and Alternatives:
Meat and Alternatives: 2

3. Choose 1 to 6 examples of vegetables and fruit.
- Eat at least one dark green and one orange vegetable each day.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
- Have vegetables and fruit more often than juice.
Speaking Notes
1) General
There are lots of foods to choose from the Vegetables and Fruit food group. Let us use the recommendations in the Vegetable and Fruit food group to help guide Sam’s food choices.
2) Questions to ask group
Does anyone remember how many servings of Vegetable and Fruit Sam needs? (Answer: 6)
Sam enjoys eating asparagus, carrots, zucchini, apples, and oranges. He picks these options from the list in the My Food Guide. Now Sam can learn exactly how much of each of these vegetables and fruits equal to 1 Food Guide serving of Vegetables and Fruit. This will help him reach his suggested 6 servings of Vegetables and Fruit per day.
Note: Repeat the amounts so children learn what 1 Food Guide serving of Vegetables and Fruit corresponds to.
Do you have any favorite vegetables and fruit that you add to your plate?
3) Food Guide Guidance
When choosing vegetables and fruit, what should you remember?
- Eat at least one dark green and one orange vegetable each day.
- Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
- Have vegetables and fruit more often than juice.
4) Next Steps
There are so many good choices, let’s discuss other tips for adding vegetables and fruit to your day.   3

4. Vegetables and Fruit - Tips:
Add crunch and colour to salads. Try apples, grapes, strawberries or blueberries.
Try adding a vegetable or fruit to every meal (for example: tomato or cucumber to your favourite sandwich).
Choose a baked potato, sweet potato, or salad instead of French fries, poutine or other deep-fried vegetables.
Enjoy peaches, mangoes or berries in smoothies or with yogurt.
…More tips
Speaking Notes
1) General information
To discuss before making text appear on slide
Look at Canada’s Food Guide (Hold one in your hand)…Can you see that Vegetables and Fruit make up the largest arc of Canada's Food Guide rainbow?
Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colors, tastes and textures this food group offers.
2) Group discussion
Let’s brainstorm some fun ideas to add this food group to your day.
Questions to ask group
What are some of your favourite ways to eat more vegetables and fruit?
3) Tips
Refer to tips on the slide
Here are a few tips:
- Add crunch and colour to your salads. Try apples, grapes, strawberries, or blueberries.
- Try adding a vegetable or fruit at every meal (for example: tomato or cucumber to your favourite sandwich).
- Choose a baked potato, sweet potato, or salad instead of French fries, poutine or other deep-fried vegetables.
- Enjoy peaches, mangoes or berries in smoothies, with yogurt or in fruit compotes soups.
For even more tips, visit Canada’s Food Guide webpage.
4) Next steps
Let’s go back to completing Sam’s My Food Guide choices for Grain Products.
Hyperlinks
Tips on choosing and preparing vegetables and fruit: 4

5. Choose 1 to 6 examples of grain products.
- Make at least half your grains whole grain each day.
- Choose grains that are lower in fat, sugar or salt.
Speaking Notes
General
There are lots of foods to choose from in the Grain Products food group. Let us use the recommendations in the Grain Products food group to help guide Sam’s food choices.
2) Questions to ask group
Does anyone remember how many serving of Grain Products Sam needs? (Answer: 6)
Sam enjoys eating bread, pasta, rice, cereal and tortilla. He picks these options from the list in the My Food Guide. Now Sam can learn exactly how much of each of these grain product equal to 1 Food Guide serving of Grain Products. This will help him reach his 6 suggested servings of Grain Products per day.
Note: Repeat the amounts so children learn what 1 Food Guide serving of Grain Products corresponds to.
Do you know examples from the Grain Products food group? Can you name some? What grain products do you eat?
3) Food Guide Guidance
When choosing grain products, what should you remember?
Make at least half your grain products whole grain each day.
Choose grain products that are lower in fat, sugar or salt.
4) Next steps
Let’s discuss other tips for choosing grain products. 5

6. Grain Products – Tips:
Have whole grain toast or bagels for breakfast instead of croissants, doughnuts or pastries.
Keep cookies, cakes, pastries and pies for special occasions.
Be adventurous! Encourage your family to eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice.
Choose whole wheat, multi-grain or pumpernickel bread, bagels, pita bread and tortillas for your sandwiches.
…More tips
Speaking Notes
General
To discuss before making text appear on slide
Did you know that foods from the Grain Products food group are a great source of vitamins and minerals and gives you energy for school and other activities?
2) Group discussion
Let’s brainstorm some ideas to help choose grain products.
Question to ask group
What are some healthy tips for choosing grain products?
3) Tips
Refer to tips on the slide
- Have whole grain toast or bagels for breakfast instead of croissants, doughnuts or pastries.
- Keep cookies, cakes, pastries and pies for special occasions.
- Be adventurous! Encourage your family to eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice.
- Choose whole wheat, multi-grain or pumpernickel bread, bagels, pita bread and tortillas for your sandwiches.
For more tips, visit Canada’s Food Guide webpage.
4) Next steps
Let’s go back to completing Sam’s My Food Guide choices for Milk and Alternatives.
Hyperlinks
Tips on choosing and preparing grain products: 6

7. Choose 1 to 6 examples of milk and alternatives.
Drink skim, 1%, or 2% milk each day.
Drink fortified soy beverages if you do not drink milk.
Select lower fat milk alternatives.
Speaking Notes
1) General
There are lots of foods to choose foods from the Milk and Alternatives food group. Let us use the recommendations in the Milk and Alternatives food group to help guide Sam’s food choices.
2) Questions to ask group
Does anyone remember how many servings of Milk and Alternatives Sam needs per day? (Answer 3-4)
Sam enjoys milk, cottage cheese and yogurt. He picks these options from the list in the My Food Guide. Now Sam can learn exactly how much of each of these milk and alternatives equal to 1 Food Guide serving of Milk and Alternatives. This will help him reach his 3-4 suggested servings of Milk and Alternatives per day.
Note: Repeat the amounts so children learn what 1 Food Guide serving of Milk and Alternatives corresponds to.
3) Food Guide Guidance
Do you know what you should remember when choosing milk and alternatives?
- Drink skim, 1%, or 2% milk each day.
- Drink fortified soy beverages if you do not drink milk.
- Select lower fat milk alternatives (such as lower fat cheeses and yogurt).
What kind of milk do your parents bring home? Skim, 1%, 2%, 3.25% (whole) or fortified soy beverage?
4) Next steps
Let’s discuss other tips on choosing milk and alternatives. 7

8. Milk and Alternatives – Tips:
Create your own smoothie. Blend milk or a fortified soy beverage with fresh or frozen fruits. You can always turn this into family time and prepare your smoothies together! See which one your like best.
Have a glass of milk with some fruit as a great afterschool snack.
Enjoy yogurt on its own or mix with fruit and cereal.
Keep ice cream for special occasions.
…More tips
Speaking Notes
General information
To discuss before making text appear on slide
Did you know that Milk and Alternatives contain important nutrients that are good for your bones and teeth? Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and good health.
2) Question to ask group
What are some fun ways to enjoy Milk and Alternatives in your day?
3) Tips
Refer to tips on the slide
Here are a few tips:
Create your own smoothie. Blend milk or a fortified soy beverage with fresh or frozen fruits. You can always turn this into family time and prepare your smoothies together! See which one your like best.
Have a glass of milk with some fruit as a great afterschool snack.
Enjoy yogurt on its own or mix with fruit and cereal.
Keep ice cream for special occasions
For more tips, visit Canada’s Food Guide webpage.
4) Next steps
Let’s go back to completing Sam’s My Food Guide choices for Meat and Alternatives.
Hyperlinks:
Tips on choosing and using milk and alternatives: 8

9. Choose 1 to 6 examples of meat and alternatives.
- Have meat alternatives such as beans, lentils and tofu often.
- Eat at least two Food Guide Servings of fish each week.
- Select lean meat and alternatives prepared with little or no added fat or salt.
Speaking Notes
General
There are lots of foods to choose foods from the Meat and Alternatives food group. Let us use the recommendations in the Meat and Alternatives food group to help guide Sam’s food choices.
2) Question to ask group
Does anyone remember how many servings of Meat and Alternatives Sam needs? (Answer: 2)
Sam enjoys eating eggs, lentils, nuts, chicken and fish. He picks these options from the list in the My Food Guide. Now Sam can learn exactly how much of each of these meat and alternatives equal to 1 Food Guide serving of Meat and alternatives. This will help him reach his 2 suggested servings of Meat and Alternatives per day.
What are some other examples of Meat and Alternatives?
Note: Repeat the amounts so children learn what 1 Food Guide serving of Meat and Alternatives corresponds to.
3) Food Guide Guidance
When choosing meat and alternatives, what should you remember?
Have meat alternatives such as beans, lentils and tofu often.
Eat at least two Food Guide Servings of fish each week.
Select lean meat and alternatives prepared with little or no added fat or salt.
4) Next steps
Let’s discuss other tips for choosing meat and alternatives. 9

10. Meat and Alternatives – Tips:
Make your own trail mix. Combine your favorite cereal and dried fruit with a handful of unsalted nuts and sunflower seeds.
Try peanut butter on celery sticks as a tasty afterschool snack.
Help prepare a new salad to enjoy with your family. Top it with beans, lentils, chick peas, a hard boiled egg, nuts or seeds.
…More tips
Speaking Notes
General information
To discuss before making text appear on slide
Did you know that Meat and Alternatives provide important nutrients to help make you strong? You don't need to eat large amounts from this group to meet your needs.
2) Group discussion
What are some tips for choosing meat and alternatives?
3) Tips
Refer to tips on the slide
Here are a few tips:
- Make your own trail mix. Combine your favorite cereal and dried fruit with a handful of unsalted nuts and sunflower seeds.
- Try peanut butter on celery sticks as a tasty afterschool snack.
- Help prepare a new salad to enjoy with your family. Top it with beans, lentils, chick peas, a hard boiled egg, nuts or seeds.
For more tips, visit Canada’s Food Guide webpage.
Hyperlinks
Tips on choosing and using meat and alternatives: 10

11. Oils and Fats Oils and Fats
Include 30 to 45 mL (2 to 3 Tbsp) of unsaturated oil each day.
This includes oils used in cooking, salad dressings, margarine and mayonnaise.
Speaking Notes
1) General
Sam has now finished selecting items from each food group using My Food Guide. He is so proud of the variety he has chosen. He shows his sister, Amanda the great job he has done!
Amanda told him not to forget that Canada’s Food Guide also recommends a small amount (30 to 45 mL or 2 to 3 Tbsp.) of added oils & fats each day. This includes oils used in cooking, salad dressings, margarine and mayonnaise.
She reminded him to stay away from saturated fat like butter, shortening, lard,…etc.
To show Sam what she meant, Amanda helped Sam make home-made salad dressing using olive oil, balsamic vinegar, garlic and pepper. While preparing the dressing, Amanda showed her brother that olive oil is an example of an unsaturated fat - a healthy type of fat.
2) Group discussion
You may want to check your cupboard at home to see the type of oil you have. Other examples of unsaturated fats include: canola, soybean, corn, peanut, sunflower, etc. These are all healthy types of fats… but remember, you only need a little (2 to 3 Tbsp.).
Here's what 30 mL (2 Tbsp.) of unsaturated fat looks like in a sample day of eating
Note to speaker: Bring visuals of spoons
Breakfast
5 mL (1 tsp) of soft non-hydrogenated margarine on your toast or bread
5 mL (1 tsp) of canola oil in your pan to make scrambled eggs
Lunch
15 mL (1 Tbsp) of vinegar and oil type salad dressing (e.g. Balsamic, Italian, raspberry vinaigrette) on your salad.
Dinner
5 mL (1 tsp) of canola or olive oil used to cook your stir-fry.
Hyperlink
Oils and Fats:

12. Beverages Make water your beverage of choice.
Milk, fortified soy beverages and 100% juice are also healthy options.
Make them part of your recommended number of Food Guide Servings each day.
Limit soft drinks, sports drinks, energy drinks, fruit drinks, punches, and sweetened hot and cold beverages.
Questions to ask group
When you are really thirsty, how do you satisfy your thirst? Do you know what the best beverage of all-time is? Water!
Speaking Notes
1) General
Amanda asks Sam if Canada’s Food Guide provides suggestions on choosing beverages. Sam remembers that even though 100% vegetable and fruit juices and milk count as Food Guide Servings, Canada’s Food Guide recommends drinking water regularly as a calorie-free way to quench thirst.
2) Next steps
After eating lunch with his sister, Sam started selecting examples of physical activity in My Food Guide. Let’s help Sam finish his My Food Guide.
Hyperlinks
Beverages:
Additional information on energy drinks:

13. Sam Inn Speaking Notes Let’s go back to Sam Inn’s My Food Guide.
Here is what his final My Food Guide looks like.
In 9 simple steps, he has created his very own tool to help him eat well and be active. Sam can post his My Food Guide on the refrigerator or kitchen cabinet for a daily reminder of how to eat well and be active.