Lesson 13 — Activity 3: Getting the Proper Nutrients in our Diet
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Lesson 13 — Activity 3: Getting the Proper Nutrients in our Diet
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Diet refers to the type and amount of food you eat every day. In this activity, you will learn the way you can obtain the nutrients that your body needs.
The easiest way to obtain needed nutrients is to eat a mixed diet, one that contains a variety of foods. In Canada, we often use Canada's Food Guide to Healthy Eating to guide our food choices. This guide classifies food into four groups:
1. grain products
2. fruits and vegetables
3. milk products
4. meat and alternative products
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It is important to choose food from each group, as each food group supplies its own set of nutrients. The amount of food you need depends on your age, body size, activity level, and gender. For example, if you participate in physical activities at school, you need to eat more than someone who does not participate.
Canada's Food Guide is based on five guidelines:
1. Everyone should eat a variety of foods.
2. You should eat a lot of whole grain breads, cereals, fruits, and vegetables.
3. Try to choose low-fat dairy products, lean meats, and foods prepared with little or no fat.
4. Make physical activity something you do regularly.
5. Limit the amount of sugar, salt, caffeine, and alcohol.
It is important to choose food from each group, as each food group supplies its own set of nutrients. The amount of food you need depends on your age, body size, activity level, and gender. For example, if you participate in physical activities at school, you need to eat more than someone who does not participate.
Canada’s Food Guide recommends how many Food Guide Servings people should eat each day from each of the four food groups, plus a small amount of added oils and fats. The recommended number of servings is different for people at different stages of life and is different for males and females. The recommended number of Food Guide Servings is an average amount that people should try to eat each day.
Did you find how many servings you require each day? What exactly is a serving?
Click here to see examples of Food Guide Servings.
Digging Deeper
Click on the Play button to watch a video on Canada's Food Guide.
Digging Deeper
Health Canada has also created a food guide that reflects the values, traditions, and food choices of First Nations, Inuit, and Métis peoples.
The guide includes examples of traditional foods of Canada’s Indigenous peoples, such as bannock, game meats, fiddleheads, and wild rice. Each food group also includes alternative choices as well as store-bought foods that are available in remote and rural communities.
"CC BY-SA 2.0 Jacob d'UPtownr"
"CC BY-SA 2.5 by Ansgar Walk"
"CC BY-SA 2.0 Dave Bezaire"
"CC BY-SA 2.0 Jacob d'UPtownr"
"CC BY-SA 2.5 by Ansgar Walk"
"CC BY-SA 2.0 Dave Bezaire"
Click here to see this food guide.
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