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| Low
Fat Diet |
| Prevent
Heart Disease |
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Magazines |
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pages are created to provide medically accurate information that is
intended
to complement, not replace or substitute in any way the services of
your
physician. Any application of the recommendations set forth in the
following
pages is at the reader's discretion and sole risk. Before undergoing
medical
treatment, you should consult with your doctor, who can best assess
your
individual needs, symptoms and treatment. |
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CANADA'S
FOOD GUIDE TO HEALTHY EATING
   
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| Canada's
Food Guide to Healthy Eating recommends that only 30% of your calories
come from fat. This works out to about 65 grams of fat per day for the
average woman (25-49 years) and about 90 grams of fat for the average
man
(25-49 years). Older adults (50 + years) about 60 grams of fat per day. |
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RECOMMENDED
SERVINGS PER DAY
| GRAIN
PRODUCTS (Breads, cereals, pasta, rice) |
5-12
SERVINGS PER DAY |
| VEGETABLES
& FRUIT (Fresh, frozen, canned or as juice) |
5-10
SERVINGS PER DAY |
| MILK
PRODUCTS (Milk, cheese, yogurt) |
2-4
SERVINGS PER DAY |
MEAT
& ALTERNATIVES
(Meat,
fish, legumes, tofu, peanut butter) |
2-3
SERVINGS PER DAY |
| OTHER
FOODS (Oil, margarine, jams, syrups, spices, condiments, beverages) |
* USE
IN MODERATION |
* These
"other food" do not fit into any of four food groups and can be used in
moderation to enhance the taste of food. |
YOUR
DIETARY NEEDS
The number
of servings you need per day can vary, depending on a variety factors
such
as:
-
your activity level
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your body size
-
whether you are male or female, etc.
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| Feel
better today and tomorrow, and help reduce your risk of illness,
including
heart disease. Discover how your diet compares with Canada's Food Guide
to Healthy Eating and the helpful tips will show you how small changes
can bring big improvements.
Canada's
Food Guide to Healthy Eating divides foods into four groups and
suggests
a range of servings per day. This ensures that you get the more than 50
different nutritients you need daily.
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WHAT
MAKES UP A SERVING
EXAMPLES
OF A SINGLE SERVING:
GRAIN
PRODUCTS
* 1 slice
whole grain bread or 1/2 bagel or bun
* 1/2
cup (125 mL) cooked pasta or rice
* 1/2
cup (125 mL) oatmeal |
VEGETABLES
& FRUIT
* 1 medium-sized
fruit or vegetable (a size of a tennis ball)
* 1/2
(125 mL) cup raw or cooked
* 1 cup
(250 mL) dark green leafy salad |
MILK
PRODUCTS
* 1 cup
(250 mL) of 1% or skim milk
* 50
g or 2 slices of lower-fat cheese
* 3/4
cup (175 g) of 1% or skim yogurt |
MEAT
& ALTERNATIVES
* 50-100
g of meat, poultry, fish, or tofu
* 1/2-1
cup (125-250 mL) of cooked beans
* 1-2
eggs (maximum 3-4 yolks per week) |
OTHER
EXAMPLES:
*
1 juice box (250 mL) equals two servings of Vegetables & Fruit
*
1 plate of plain pasta counts as 3-4 servings of Grain Products
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FIND
OUT WHERE YOU FIT IN THE RANGE OF SERVINGS
AND
SET DAILY SERVING GOALS
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RANGE
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GRAIN
PRODUCTS
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VEGETABLES
& FRUITS |
MILK
PRODUCTS
|
MEAT &
ALTERNATIVES |
OTHER
FOODS
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| Low Range |
5-6 |
5-6 |
2 |
2 |
Choose
these in
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| Mid Range |
7-9 |
7-8 |
3 |
2 |
moderation |
| High
Range |
10-12 |
9-10 |
4 |
3 |
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| Your
Goal |
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