This is the number of meals and snacks that we should eat every day.
What is 3 meals and 2 - 3 snacks? Having 3 balanced meals plus snacks in between will prevent over-hunger and give our bodies the nutrition they need.
Bonus: what are the number of food groups included at balanced meals and snacks?
100
We should put this food group on our plate (and eat it) first at meals.
What are Vegetables & Fruit?
By loading our plates with vegetables first (and eating them first), we can enjoy healthy portions of grains, protein and treats without overdoing it. And fruit is great as part of dessert.
100
Foods labeled with these terms often leave us feeling hungry and can make us feel like we are dieting. BOOO!
What is diet, light, low-fat or fat-free
100
This is the maximum number of kinds of meat on a healthy pizza (and no "doubles")
What is ONE! Choose one type of meat for your pizza then load up with veggies. Go ahead and try a whole wheat crust for an even healthier, higher fibre pizza!
100
When you're out at a restaurant, ordering juice is a better choice than pop.
FALSE!
Fruit juice has as much sugar as pop! Restaurants often serve juice in large glasses and offer free refills which makes it even easier to drink too much. Order water with lemon (it's cheaper) or milk and focus on really enjoying your FOOD.
200
We should eat within this many hours of waking up.
What is 1 - 2 hours? It's called breakfast for a reason! We need to "break" the "fast"! We haven't eaten for a long time and our bodies needs the fuel! Those who don't eat breakfast typically end up eating more later in the day because they're so hungry!
200
These should be turned off when eating.
What are screens (TV, computer, smart phone)
When we watch any screen, we're not paying attention to how much we're eating and we may not realize when we're full! Sit at the kitchen table to eat! We'll likely eat less because we'll be able to recognize when we're full!
200
Include this macronutrient at all meals and snacks to help keep us feeling full.
What is protein
200
This is the highest energy drink on the menu.
What is a milkshake?
Have a smoothie or yogurt parfait instead!
200
At meals you should aim to cover your plate with 1/3 vegetables, 1/3 grains and 1/3 meat & alternative.
TRUE!
Aiming for this healthy plate ensures healthy portions and a variety of nutrients.
300
This is the number of minutes we should wait before taking a second helping.
What is 20 minutes? It takes time for our stomachs to tell our brains they're full! Give our bodies that time and if we're still hungry after the 20 minutes, have a second helping (that includes veggies)
300
Using smaller ________ can help us eat healthy portion sizes.
What are dishes (plates, bowls and glasses)? When we use bigger dishes, we tend to put more food on our plates and then we eat more.
300
This is the number of apples it takes to make one cup of applejuice.
What is 4 - 5. And not many of us would eat 4 - 5 apples at one sitting.
Chew your fruit rather than gulp it.
300
These words on a menu may indicate a healthier meal option.
What are baked, steamed, poached, grilled, roasted or stir fried?
Choose these meals more often as opposed to those described as fried, breaded, or battered.
300
Balanced eating throughout the day helps prevents binge eating
True
400
This is the longest amount of time that we should go between eating.
What is 3 hours?
Eating regularly helps control hunger, cravings and prevents bingeing! Include a fruit or vegetable as part of a snack!
400
If after-meal nibbling is a problem, we should do this with leftovers before sitting down to eat.
What is put them away?
When food is available, either out on the counter or on the table in front of us, we tend to eat more and are more likely to go for seconds even when we're not hungry. By putting leftovers away, we're less likely to take seconds unless we really are hungry.
400
This is the number of times per week that restaurant food can fit in a healthy way of eating.
What is once
400
Burritos, soft tacos and fajitas are healthy substitutes for this Mexican favourite!
What are nachos? Nacho chips are fried where as tortillas are not! Easy substitute, more nutritionally balanced, and more satisfying!
400
If we go to a restaurant hungry, we're more likely to order lots of treat foods.
True.
Don't skip your pre-restaurant-meal snack! Arrive with an appetite but not HUNGRY! Over hunger can lead to bread, appetizer, main meal, and dessert! Lots of treats AND an expensive meal!
500
People might say this when they want us to eat everything that we've been served for dinner.
What is "Clean your plate!" If we're full, stop eating! Our bodies are our best guide to knowing when we've eaten enough, listen to what our bodies are telling us!
500
It can be dangerous to eat these kinds of foods right from the bag or container.
What are treat or sometimes foods such as ice cream or chips?
It's easy to overeat these foods if we eat out of the bag or container so put some in a small bowl and put the rest away.
500
This is what kids are responsible for in "the division of responsibility for feeding"
What is how much they eat and whether or not they eat.
Parents are responsible for what, when and where the family eats as well as creating a healthy home food environment, leading by example and avoiding food and weight talk.
500
Ask for these on the side or for the kitchen to only use half the amount usually used when making your dish.
What are dressings or sauces?
Some sauces are packed with salt and/or sugar! If you have them on the side, you can control how much you are having!
You can ask for oil and vinegar as dressing, they are a better option as they are free of sugar and salt!
500
It's just as easy to make healthy choices at a buffet restaurant.
False!
Buffets are extremely challenging when it comes to making healthy choices (especially portions)! Steer clear if possible and if you have to go, try ordering off the menu.