Eat Well and Be Active Educational Toolkit - Images
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Young woman harvesting pumpkins
Father and son reading the Nutrition Facts table
- Read the Nutrition Facts table on food packages when grocery shopping. Compare the calorie, fat, sugar and sodium content of different brands or varieties of foods.
- Involve children in choosing foods at the grocery store by teaching them how to use the Nutrition Facts table.
In-line skater drinking water
Vegetable stir-fry with bottle of oil
- Be sure to include at least one dark green vegetable like broccoli, romaine lettuce or spinach each day.
- Explore the variety of colours, tastes and textures the Vegetables and Fruit food group offers.
- Include a small amount of unsaturated fat (such as, canola, flaxseed, olive, or soybean oils) each day to get the fat you need.
- Read Tips to Get Active online for ideas on how to spend active time outdoors and on the water!
- Check out your local community recreation department. They may rent out sports equipment and offer lessons.
Woman stretching and individual doing bicep curl
- Check out examples of how to get started on aerobic and strength activities in Tips to Get Active.
- Being active at every age is important to keep your muscles and bones healthy. Physical activity improves quality of life and prolongs independent living. Learn more about being active as an older adult with Tips to Get Active for Older Adults.
- Cross-country skiing is a great winter activity that you can do as a family. Get outdoors and enjoy the movement and fresh air.
- Looking for ways to stay active in the winter? Visit Be Heart Smart in the Winter for ideas.
Father and son shovelling snow
- Shovelling snow keeps your laneway clear and safe. It is also an opportunity to stay active in the winter as a family!
- Shovelling snow is a great winter-time aerobic and strength activity. Read Tips to Get Active for information on these types of activities.
Vegetables and Fruit
- Mall walking is a great way to stay active all year long, especially during bad weather!
- Check out what workplace wellness programs are available. If none are available, organize lunch hour activities with your co-workers.
Pregnant woman exercising in a pool
Young man getting lunch at a cafeteria
- At the cafeteria, choose an apple, orange or fruit salad rather than a piece of pie or pastry for dessert.
- Make wise food choices wherever you go! Visit Canada's Food Guide online for healthy eating tips while eating away from home.
Father offering cantaloupe to his children in a park
Two people walking a dog
Milk and Alternatives
Two children crossing a street at a crosswalk
Two young girls playing soccer
- Soccer is a great way to be physically active, meet new people and be part of a team!
- Soccer is an aerobic activity. Aerobic activities help your heart, lungs and circulatory system. Read Tips to Get Active for more information.
Man in a wheelchair choosing food at a fruit and vegetable market
- Active transportation includes - walking, cycling, using a wheelchair, in-line skating or skateboarding.
- Visit a farmers' market. Try a variety of vegetables and fruit such as broccoli, rapini, cabbage, leafy greens, squash, pumpkins, apples, berries, peaches and pears.
Meat and Alternatives
- Jogging is an aerobic activity. Spread your sessions of aerobic activity throughout the week
- Stay hydrated! Drink water regularly when you run and when you are active.
Man walking in front of bus stop
- Physical activity doesn't have to be hard. Build physical activities into your daily routine. Walk whenever you can - get off the bus early and use the stairs instead of the elevator.
- Trying to build physical activity into your daily work life? Use the stairs, organise an active meeting or look into lunch-hour aerobics or yoga classes.
Woman doing Tai Chi
- T'ai chi is a low-impact form of physical activity; it improves physical condition, muscle strength, coordination and flexibility while minimizing the impact on your joints.
- T'ai chi helps you to understand your body's natural alignment, promoting good posture and the optimal alignment of bones and muscles.
A person walking on a treadmill
- Aerobic activities help your heart, lungs and circulatory system stay healthy and give you more energy. Read Tips to Get Active for examples of aerobic activities.
Young woman tossing salad
- Make your own salad dressing with canola or olive oil. Add balsamic, rice, wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.
- Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory, collards or kale. Make a salad with spinach or arugula instead of iceberg lettuce.
A portion of spaghetti
- Winter provides an opportunity to try new ways of being physically active! Try snow-shoeing, skating, or skiing.
- If you are going to be active for a long period of time, pack a healthy snack to keep energized and to provide important nutrients.
- Looking for a new sport to try? How about snowboarding with your friends!
- Snowboarding is one of the many great activities to help you stay active during the winter months. Read Tips to Get Active for ideas.
Girl ice skating
- Children and youth should try to get at least 60 minutes of moderate to vigorous physical activity per day.
Man bringing food to a table
A person cutting grass with manual mower
Two women walking with strollers
- Physical activity is an investment in your health. Make it something you want to do, not something you have to do. Get active your way, every day - for life!
- Be physically active with family and friends! Walk to the neighbourhood playground and help your children climb and swing, play hide and seek, or go on a treasure hunt.
Mother feeding baby
- Infants should be introduced to nutrient-rich, solid foods at six months of age with continued breastfeeding for up to two years and beyond.
- Try making your own baby food. It's nutritious and budget-friendly. Contact your local public health unit through your Provincial Ministry of Health for information.
Young woman having lunch
- Take nutritious snacks from home to eat at school, at work or on the go. Pack snacks such as vegetables or fruit with dip.
- You can use Canada's Food Guide to plan meals for yourself, your family and your friends.
- The workplace is a great place to eat healthy with your co-workers. Sharing recipes can be a great way to learn about and try new foods!
Young person playing hop scotch
Man harvesting carrots
- Looking for ways to incorporate orange vegetables into your meals? Try carrots, squash, pumpkin, sweet potatoes or yams baked, boiled or pureed in soups.
- You don't need a lot of room to start a garden! Plant some herbs and small plants in pots and keep them by your window. Or, ask your local community centre about community gardens where you can use land and learn from other gardeners.
Mom and daughter dancing
A father and son taking a walk
A couple dancing
- Taking dance lessons can be a great way to increase your physical activity while socializing. For more ideas, read Tips to Get Active online.
Boy looking at fish cooking in the oven
- Eat at least two Food Guide Servings of fish each week.
- Choose fish such as char, herring, mackerel, salmon, sardines and trout. These types of fish are particularly high in omega 3 fatty acids which have been found to have heart health benefits.
Boy washing strawberries
Woman comparing the Nutrition Facts tables
- Use the Nutrition Facts table and the list of ingredients to make informed food choices.
- Use the % Daily Value to see if a food has a lot or a little of a nutrient.
Woman with her bike at a fruit and vegetable market
- Eating well and being physically active are essential components to healthy living. Visit Canada's Food Guide and Tips to Get Active for information on healthy living.
- Active transportation provides an opportunity to be physically active on a regular basis. Think twice about using your car for every trip. Could you walk or use your bike instead?
Two young men playing basketball
- Basketball is a great way to be physically active and keep your body working well!
- Tips to Get Active recommend that youth accumulate at least 60 minutes of physical activity each day.
A person climbing stairs
- Stair climbing can be accumulated during the course of the day, making a significant contribution to your recommended 150 minutes of daily physical activity each week. Learn more about Stairway to Health.
- What is Stairway to Health? It is a web-based resource developed to increase physical activity in the workplace through stair climbing.
Women preparing oatmeal
- Looking for fast and easy meal ideas? Visit Canada's Food Guide online for breakfast, lunch, supper and snack ideas!
- Not meeting your recommended Milk and Alternatives Food Guide Servings? Try incorporating milk or fortified soy beverage in your recipes for oatmeal, soups and casseroles to increase the number of Milk and Alternatives Food Guide Servings you have each day.
A grocery list
Food stored in the fridge
Food in freezer
Food stored in cupboard
- Use fresh or dried herbs, spices, flavoured vinegars or lemon juice instead of salt to enhance the flavour in your meals.
- Eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice.
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