grain products fruits & vegetables grain products milks & alternatives meat &...
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Grain Grain ProductsProducts
Fruits & VegetablesFruits & VegetablesGrain ProductsGrain ProductsMilks & AlternativesMilks & AlternativesMeat & AlternativesMeat & Alternatives
Fruits & VegetablesFruits & VegetablesGrain ProductsGrain ProductsMilks & AlternativesMilks & AlternativesMeat & AlternativesMeat & Alternatives
The recommended number of servings is different for:People at different stages of life Males and females.
Girls & Boys aged 9-13
Eat at least one DARK GREEN and one ORANGE vegetable each day DARK GREEN: Broccoli, Romaine lettuce,
Spinach ORANGE: Carrots, Sweet Potatoes, Winter
Squash Eat vegetables STEAMED, BAKED, or STIR-Fried
instead of Deep-fried Have Veggies and fruit more often than juice
Serving
Size Tips
A Tennis Ball A Tennis Ball = = 1 serving of fruit1 serving of fruit
A healthy diet includes 2-4 servings A healthy diet includes 2-4 servings of fruit per dayof fruit per day
A Fist or A Fist or Cupped Hand Cupped Hand
= 1 Cup= 1 Cup- 1 cup of raw, leafy green vegetables- 1 cup of raw, leafy green vegetables
- ½ cup of cooked or raw, chopped - ½ cup of cooked or raw, chopped vegetables or fruitvegetables or fruit
Girls & Boys aged 9-13
Girls & Boys aged 9-13
Make at least half of your grain products WHOLE GRAIN each day Eat a variety of whole grains - ie: barley, brown rice,
oats, quinoa, wild rice Enjoy whole grain breads, oatmeal, or whole wheat
pasta Choose grain products that are lower in fat,
sugar or salt Use the nutrition labels to figure that out Don’t add too much sauce or spread
A Fist or A Fist or Cupped Hand Cupped Hand
= 1 Cup= 1 Cup
1 serving = ½ cup of cereal, cooked 1 serving = ½ cup of cereal, cooked pasta, or ricepasta, or rice
Girls & Boys aged 9-13
Drink skim, 1%, 2% milk every day- 500mL (2 cups) of milk everyday for adequate
vitamin D- Drink fortified soy beverages if you do not drink
milk
Choose lower fat milk alternatives – use the Nutrition Facts table
A Thumb A Thumb = =
1 oz. of cheese1 oz. of cheese1½ -2 oz. of low fat cheese counts as 1 of 1½ -2 oz. of low fat cheese counts as 1 of
the 2-3 daily recommended servingsthe 2-3 daily recommended servings
Girls & Boys aged 9-13
Have meat alternatives like beans, lentils and tofu often
Eat at least 2 servings of fish each week Select LEAN (lower fat) meat and alternatives (with
little or NO added fat or salt) Trim the visible fat from meats Remove the skin on chicken For lunch meats, sauges, or prepackaged meats
choose those lower in salt (sodium) and fat
PalmPalm = =
3 oz. of meat3 oz. of meat1-2 servings or 6 oz. of lean 1-2 servings or 6 oz. of lean
(less fat) meat per day(less fat) meat per day
Thumb Tip Thumb Tip = 1 Teaspoon= 1 Teaspoon
3 Teaspoons = 1 Tablespoon3 Teaspoons = 1 Tablespoon
A Handful A Handful = =
1-2 oz. of1-2 oz. of
Snack foodSnack food
One serving of meat or fish is about what fits in the palm of your hand.
One serving of fresh fruit is about the size of your fist.
A serving of cooked vegetables, rice, or pasta should fit in your cupped hand.
• Use it to compare and choose healthier food products
• It gives information on the amount of the 13 core nutrients and calories in an amount of food.
• Increase or decrease your intake of any nutrient.
1.) Too much food overall 2.) Not enough fibre 3.) Too much fat 4.) Too much refined sugar 5.) Too much salt 6.) Not enough water intake 7.) Not enough fruits and vegetables
60 mins of vigorous-intensity activities 3 days/ week
Activities that strengthen muscle and bone at least 3 days/week
More daily physical activity… the better!
12-17 yrs old