Canada Food Guide
Name three categories on a healthy plate
1. Fruits and Vegetables
2. Whole Grain
3. Protein
What is the maximum number of sugar packets per day?
9 packets sugar/day for men (36g)
6 packets sugar/day for women (24g)
Food examples with 9 sugar packets: 355ml can of pop, Tim Horton's small ice cap, Tim Horton's muffin, 2 ego waffles with 2 tbsp maple syrup, 1 cup of juice with a Tim Horton's cookie, 3 cups of Lucky Charms
Tuna with White Rice VS. Tuna on Brown Bread, Bonus: Explain why
Tuna with brown bread
Increased fiber in brown bread
How can caffeine impact mood?
Increase anxiety, fatigue (when wearing off), jittery, irritability
500 calories of captain crunch cereal with milk
VS
500 calories eggs, whole wheat toast, fruit
Which one would you feel full longer after eating and why?
yogurt with granola and fruit
-more fibre
-more protein
-less sugar
Explain how a KD meal could meet all three categories of the Canada Food Guide
Add ground beef, sausage, hotdogs
Add a serving of vegetables (frozen, canned or fresh)
Give one example of a health problem caused by high sugar intake
Fatty Liver Disease, Diabetes, Heart Disease, Kidney disease, Obesity
Chili VS. Chicken Noodle Soup
Chili: high protein and high fibre
True or False:
3 small coffees from Tim Horton's is less than the recommended amount of caffeine per day (400mg)
False- it is 420mg
Tell us a story about you or someone that you know that changed their beverages from pop or coffee or energy drinks to drinking more water. How did that change their routine? How did that change their health?
changes to routine 100 points
changes to health 100 points
How many servings of fruits & vegetables is recommended (per day)?
5
Name a nutritious cereal (2 sugar packets or less per cup)
Raisin Bran, Shreddies, Shredded Wheat, Cheerios, Corn Flakes, All Bran
BLT & Honey Crueler VS. Chicken Wrap & 2 Timbits
Chicken Wrap & 2 Timbits
Better if grilled instead of crispy
When in the day should you stop drinking caffeine?
8h before bedtime
Have you or someone you know tried to eat more fruits and vegetables in their diet? What are some challenges? How were these challenges overcome? What are some changes to mood or health that occurred with diet changes?
give examples of challenges (100 points each)
give example of ways to overcome challenges (100points each)
give examples of changes to health or mood (100 points each)
What is the recommended beverage in the Food Guide?
Water
What is one serving of juice? (two oranges)
Half a cup (125ml)
Vanilla Yogurt VS. Plain yogurt, fruit, granola topping
*Bonus explain why*
Plain yogurt, fruit, granola topping
Meets all the requirements of Canada Food Guide
Give an example of a food with omega 3
Fish is the best source!
Tell us a story about you or someone you know and how they tried to change their diet. What was done? Did the changes last long term? Why or why not?
give example of diet change 100points
explain if change lasted long term 100points
give reasons it lasted long term (100 points each)
give reasons it did not last long term (100 points each)
What is the difference between white bread and whole wheat?
Increased fibre
When people try to drink less sugary beverages and foods, they get sugar cravings. Give one example of a strategy to manage sugar cravings
-eat a small amount of the food/drink you are craving after a meal
-eat a fruit instead, sugar free gum, herbal tea
-4 D's “delay,” “distract,” “deep breathing” and “drinking water.”
Nature Valley: Sweet & Salty Peanut Granola Bar VS. Quaker: Strawberry Yogurt Bar
Nature Valley: Sweet & Salty Peanut Granola Bar
Explain what happens when you don't have enough fiber in your diet
Constipation, your gut microbiome fails (no rain in your forest!), bloating, fatigue, inflammation, weakened immune system
Tell us a story about yourself or someone you know that overcame sugar cravings and decreased the sugar in their diet? What were the challenges and how did they overcome these challenges?
Each challenge would be 100points
Each example of strategies to overcome challenges is 100points