Eating healthy is essential for your body to remain strong and active.
FOOD GROUPS
Foods are divided into 4 main groups, and it it important to eat a certain amount out of each one every day.
Here is a list of food groups and the daily reccomended amount of servings:
(Serving Sizes reccomended for age 9-13)
- Fruits and Vegetables (6)
- Grains (6)
- Meat and Alternatives (1-2)
- Dairy and Alternatives (3-4)
Examples of 1 serving for each food group:
Fruits and Vegetables:
- 1 cup of raw vegetables
- 3/4 cup of fruit juice
- Medium Size Apple
- 1 banana
- 1Orange
Grains:
- 1 cup of rice
- 1/2 of a begal
- 1 slice of bread/toast
Meat & Alternatives:
- 3 eggs
- 3 oz meat
- 6 tablespoons of peanut butter
Dairy and Alternatives:
- 1 cup of milk
- 2 oz of processed cheese
- 1.5 oz natural cheese
- 2 cups cottage cheese
You can use Canada's food rainbow to help guide you to make the right choices.
Food is a big factor in being healthy, but exercise is also important to incorporate into your daily routine.
Health Canada suggests that children get at least 60 minutes of moderate physical activity each day.
TIPS
Here are a few tips to consider when you're making food choises:
-Consider what you are putting in your body, always read the nutrition information before eating something.
-Eat out of all of the food groups, and try to get close to the serving amount reccomended for each.(Varies by age and gender, see
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit-eng.php )
-Add variety to your diet, so you don't get bored of what you eat and start eating junk food instead.
