Community Food Advisor Program

CFA Training – Session 2

Healthy Eating
 Welcome & Introduction

At the end of this presentation, you will have

a better understanding of:

• Healthy Eating
• Eating Well with Canada’s Food Guide
• Apply effective techniques when delivering
presentations and demonstrations

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 Healthy Eating

What are the Benefits of Healthy Eating?

• Helps us grow and develop properly

• Helps to reduce the risk of developing diseases
like heart disease, diabetes, obesity and cancer
• Helps us to look, feel and perform better

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Canada’s Food Guide

• Available in English
and French
• Translated into 10
languages
• Version developed for
First Nations, Inuit and
Métis
Canada’s Food Guide
Canada’s Food Guide
 Vegetables and Fruit
• Provide carbohydrate, vitamins A and C, magnesium and
potassium as well as some B vitamins such as folate
• Naturally low in fat and calories
• Diets rich in vegetables and fruit are linked
with lower risk of cardiovascular
disease and some types of cancer
• Directional Statements:
 Eat at least one dark green and one orange vegetable each day.
 Have vegetables and fruit more often than juice.
 Choose vegetables and fruit prepared
with little or no added fat, sugar or salt.
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 Vegetables and Fruit
What is a Food Guide Serving of Vegetables
and Fruit?
• 1 piece of fruit
• 125 mL (½ cup) vegetable or fruit
(fresh, frozen or canned)
• 250 mL (1 cup) raw leafy vegetables or 125 mL (½ cup)
cooked
• 125 mL (½ cup) juice
• 60 mL (¼ cup) dried fruit
• 125 mL (½ cup) tomato sauce 8
 Grain Products

• Provide energy, fibre, B vitamins and iron

• Nutrients in grain products work
together to reduce the risk of
cardiovascular disease and
provide overall health benefits
• Directional Statements:
 Make at least half of your grain products whole grain
each day.
 Choose grain products that are
lower in fat, sugar or salt.
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 Grain Products

What is a Food Guide Serving of Grain

Products?
• 1 slice bread
• 30 g ready-to-eat cereal
• 125 mL (½ cup) cooked pasta, rice or grains
• ½ bagel or pita
• 1 small roll or muffin
• 1 medium pancake or waffle
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 Milk and Alternatives

• Provide energy, protein, vitamins and minerals

(calcium, vitamin D, vitamin A)
• The best source of calcium
• Directional Statements:
 Drink skim, 1% or 2% milk each day.
 Select lower fat milk alternatives.

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 Milk and Alternatives

What is a Food Guide Serving of Milk and

Alternatives?
• 250 mL (1 cup) milk
(skim, 1%, or 2%)
• 250 mL (1 cup) fortified soy beverage
• 175 g (¾ cup) yogurt
• 50 g cheese
• 250 mL (1 cup) pudding made with milk
• 250 mL (1 cup) frozen low fat yogurt
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 Meat and Alternatives

• Provide energy, protein, vitamins and minerals

(iron, vitamin B12)
• Directional Statements:
 Have meat alternatives such as
beans, lentils and tofu often.
 Eat at least 2 Food Guide Servings of fish
each week.
 Select lean meat and alternatives prepared with little
or no added fat or salt.

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 Meat and Alternatives

What is a Food Guide Serving of Meat and

Alternatives?
• 75 g (125 mL) cooked lean meat,
poultry, or fish
• 175 mL (¾ cup) cooked
dried peas, beans or lentils
• 30 mL (2 tbsp) peanut or nut butters
• 60 mL (1/4 cup) shelled nuts or seeds
• 150 g (¾ cup) tofu
• 2 eggs 14
 Oils and Fats

• Unsaturated oils and fats

supply essential fats.
• A small amount
(30-45 mL / 2-3 Tbsp)
is needed each day.
• Includes oil used for cooking, salad dressings,
margarine and mayonnaise.
• Butter, hard margarine, lard and shortening
should be limited.
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 Beverages

• Satisfy your thirst with water.

• Soft drinks, fruit drinks, sports drinks,
and sweetened hot and cold drinks
add extra calories, sugar, and caffeine.

• Water promotes hydration without extra calories.

• Drink more in hot weather or when
very active.
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 Foods to Limit

Foods high in calories, fat, sugar or salt

• Cakes and pastries
• Chocolate and candies
• Cookies and granola bars
• Donuts and muffins
• Ice cream and frozen desserts
• French fries
• Potato chips, nacho chips and other salty snacks
• Alcohol
• Fruit flavoured drinks
• Sport and energy drinks
• Soft drinks
• Sweetened hot and cold drinks 17
 One Food Guide Fits All

• Different people have different needs

• Eating Well with Canada’s Food Guide provides specific
Food Guide Serving information for boys and girls, men
and women age 2 years and older.

• Why do people need different amounts of food?

 Age
 Body size
 Gender
 Activity level
 Stage of life

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 Marie

Food
Marie is 5 years old. To meet Food Group Guide
her nutrient and energy needs, Servings
Marie has the smallest Vegetables and
number of servings for each 5
Fruit
food group. As she grows or Grain Products 4
is more active, Marie may
choose more Milk and
2
servings. Alternatives
Meat and
1
Alternatives

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 David

Food
David is 17 and a competitive Food Group Guide
swimmer. To meet his nutrient Servings
and energy needs, David Vegetables and
chooses the largest number of 8
Fruit
servings from each of the 4 Grain Products 7
food groups as well as extra
Milk and
nutrient dense food. David has 3-4
Alternatives
higher energy needs that most
people. Meat and
3
Alternatives

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 Louise

Louise is 45 and not very active. Food

Like most people, she eats Food Group Guide
different amounts of food from Servings
day to day to satisfy her nutrient Vegetables and
7-8
and energy needs. As her Fruit
appetite and activity level Grain Products 6-7
change, Louise may adjust the Milk and
2
number of servings she eats. Alternatives
Meat and
2
Alternatives

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 Using Canada’s Food Guide
with Young Children

What is a child-size serving?

• A child size serving at a meal may be smaller than a
Food Guide Serving.

How many servings?

• Children need to eat the recommended number of Food
Guide Servings by age and gender each day.
• Their servings will likely be more spread out through a
day in meals and snacks to accommodate their smaller
stomachs and appetites!

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 Mini Practice - Presentations

1. Each group will pick up an objective and

present a 2-minute talk (Introduction, Body,
and Conclusion)

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