Canada's Food Guide
What is the purpose of the Canada's Food Guide?
To help meet nutrient needs and support healthy eating habits.
Identify the six essential
carbohydrates, proteins, fats, vitamins, minerals, and water
What are electrolytes, and why are they important for health?
Work together to maintain the body's fluid balance. Sodium, potassium, chlorine.
How is the ingredients list on a food package organized?
Listed by weight (most to least heaviest).
Calculate how many calories are in this bowl of greek yogurt that contains 10g of protein, 50g of carbs, and 12g of fat.
348 calories.
What drink of choice is recommended?
Water
The difference between good cholesterol (HDL) and bad cholesterol (LDL).
Good cholesterol: collects excess cholesterol from the bloodstream and transports it back to the liver. Reduces risk of heart disease.
Bad cholesterol: can build up in the arteries, forming plaque that narrows the blood vessels and can potentially block blood flow. Major risk factor for heart disease.
What are trace minerals? Give examples.
Essential nutrients needed by the body in very small amounts. Iron, iodine, zinc, copper.
What is a nutrition claim? Give two examples.
Statement that provides info about the nutritional content or benefits of that food. Ex. "Sugar free, fat free, made with real honey, 100% natural, excellent source of vitamin c, etc"
Define nutrient-dense foods and give an example.
Provide a good amount of vitamins, minerals, and/or fibre in comparison to the number of calories they possess.
Food examples: fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts
What should half (1/2) of your plate consist of?
Fruits and vegetables
Which macronutrient does the body require the most of, and why?
Carbohydrates
The body's primary source of fuel. Essential for brain function. 45%-65% of calories per day should come from carbohydrates.
What are major minerals? Give examples.
Needed in relatively large amounts. Also known as bone minerals. Ex. calcium, magnesium, fluorine.
What is a health claim on food packaging? Give three examples.
Statement that suggests a specific positive health benefit linked to the food. Ex. "Vitamin D helps build strong bones and teeth" "helps lower cholesterol" "supports brain health" "strong bones"
What does it mean to have a balanced diet?
A balanced diet, according to Canada's Food Guide, means consuming a variety of healthy foods each day, with a focus on plant-based foods. Eat plenty of vegetables and fruits, whole grain foods, and protein foods.
List 2 of Canada's Food Guide recommended eating habits
Cook more often
Enjoy your food
Eat meals with others
Be mindful of your eating habits
Explain the difference between simple vs complex carbs and give food examples for each.
Simple carbs: broken down quickly by the body to be used as energy. Known as simple sugars. Food examples: Fruits, candy, soft drinks
Complex carbs: Our bodies need more time to break down and absorb. Allows for a slow and gradual release of energy resulting in long term energy. Food examples: Whole grain breads, Whole grain cereals, Brown rice, Fruits, Vegetables
Identify the fat-soluble and water-soluble vitamins. Where are they stored in our bodies?
Fat-soluble: A, D, E, and K. Stored in the fat in our bodies. Can have in toxicity (i.e., too much).
Water-soluble: B and C. Stored in the fluids in our bodies. Excess is often excreted.
What information is required on a Canadian food label? Name at least three components.
Serving size, amount of calories, macronutrients, micronutrients, the percent daily values (% DVs)
Define the term "empty calories" and give a food example.
Foods that have very little nutritional value to them, except for calories.
Food examples: sugary drinks like soda, fruit juice, and sports drinks, as well as processed snacks like candy, chips, and cookies.
Identify 3 whole grain sources as recommended by Canada's food guide.
Oats, Quinoa, Brown rice, Whole grain bread, Whole oats or oatmeal, Whole grain pasta.
Explain the role of water in the body.
Delivers nutrients to cells
Regulates body temperature
Lubricates joints
Helps flush wastes/ toxins
Describe the function of minerals and vitamins for the body.
Minerals: Control important chemical reactions in the body. Keep bones strong, teeth healthy, and blood healthy.
Vitamins: Help regulate body functions. Help your body use and store other nutrients. Help use energy and fight off infections.
What nutrients provide us with energy and what is the "4-4-9" rule?
Carbohydrates provide 4 kcals/g
Protein provides 4 kcals/g
Fat provides 9 kcal/g
Used to calculate the caloric content of food.
Why is eating breakfast important for teenagers, especially students?
Provides necessary fuel for brain and body after a night of sleep. Helps students stay alert, focused, and perform well in school. Helps manage body weight and promote healthier eating habits throughout the day.