Now that you have learned about Canada’s food plate, reflect on your own 5 day eating

log, with these guidelines.

According to your 5 day eating plan, how often were your meals or snacks aligned with Canada’s food plate?
My after school snacks on the weekdays do contain a lot of fruit but my snacks on the weekends
do not. My snacks on the weekend are usually something more unhealthy. My snacks during
school on the weekdays are also more unhealthy. They do contain fruit sometimes but it is usually
oreos or cake. But, whenever I have cake, it does contain walnuts which is a form of protein. My
lunches and dinner contain a lot more protein and grains than vegetables, this does not really align
with the food plate. My breakfasts are not too heavy and on the weekdays they are 50% fruit and
50% dairy. This definitely aligns the most with the food plate. My breakfasts on the weekends
contain grains and dairy and basically nothing else and this absolutely doesn’t align with the food
plate.

Using Canada’s food plate as a guide, what changes could you make to your weekly eating in order to
be more aligned with the guide? What foods would you replace, what would you replace them with?
A change I would make to my eating is to add more veggies into my diet. My diet consists mostly
of protein and grains but in the food plate, it says that 50 percent of your meal should be veggies.
Instead of replacing foods, I would just add veggies into my diet. If I am having chicken wraps, as
my mom makes them with chicken, cheese, and a whole grain tortilla wrap with sauce, I could just
add some veggies in it instead of replacing the whole wrap with veggies.

What did you learn about healthy eating by looking at Canada’s food plate?
I learned so many things about healthy eating by looking at Canada’s food guide. I learned that
frozen fruits and veggies are really good, they are cheap, there are so many different kinds, they
have the same nutrients as fresh ones, and they last longer. It is also good to make meal plans out
of leftovers, The Canada’s food guide website also tells you the best ways to make a meal plan
out of different types of food. I learned that grains and proteins should be equally spread from half
of your plate, so 25% for each, and the rest 50% percent should be fruits and veggies. I also
learned that you should make water your drink of choice and milk is no longer on the food plate so
it may not be as necessary, this could be because another part on the food plate makes up for it or
that it is just not necessary.

Did you find anything surprising about your food log?

I did not find anything too surprising about my food log but there is one big thing that I kind of felt
hard to believe. I for one am a person who is obsessed with snacks and I can even go a whole 3
school periods without a snack. When I looked at my food log, I saw that my eating habits on the
weekend don’t contain any snacks. This could tell me that I am not eating a filling enough
breakfast on the weekends which is why I always get hungry in school. This could also imply that I
do not have as much time to have a snack on the weekend or that my breakfasts are more heavy
and filling on the weekends.