Welcome to the Eat Well and Be Active presentation

Speaking Notes

Welcome to the Eat Well and Be Active presentation.

We are going to talk about tips and tools to help you eat well and be active.

Note to presenter: Presentation for adults

The Eat Well and Be Active presentation is a ready-to-use PowerPoint presentation for educators to review and use prior to using the Eat Well and Be Active Activity Plans. The presentation provides fundamental healthy eating and physical activity information in order to use the Toolkit efficiently.

You are encouraged to go through the presentation with your group in order to spark interest in healthy eating and physical activity and to encourage participants to access tips and tools to help them eat well and be active.

Throughout the presentation, there will be text and images that are hyperlinked. When in slideshow mode, click on the link to direct you to the webpage. If you do not have internet access, all links will be provided in the notes pages for reference.

Group discussion

  • Food / Nutritious
  • Energy / Strong / Healthy
  • Move / Active
  • Familyh / Friends

Speaking Notes

1) Questions to ask group (examples)

To discuss prior to the information on the slide

What are some words that come to mind when you see these images? Which images to you relate to the most? What activities come to mind when you think of being active?

2) Group discussion

As a group, discuss some benefits for eating well and being physically active.

Notes to presenter

1) To encourage participation

You may want to offer what comes to your mind when you see these pictures. Some examples may include:

  • Eating well and being active can be fun and does not have to be done alone. Eating well and being active opens up doors to spend time with family and friends.
  • Eating well and being active can benefit everyone - notice that the images include people of all ages.
  • Being active is not limited to working out in the gym, it can also include recreational activities like gardening, skiing.

2) Additional information

The Eat Well and Be Active Educational Toolkit helps educators promote healthy eating and physical activity to groups of children and adults. The sample selection of Eat Well and Be Active Images on the slide help portray that eating well and being physically active is for every one every day.

Hyperlinks

Guided Tour of My Food Guide

Speaking Notes

Today, we are going to take a tour of the My Food Guide tool as a way to learn about recommendations for eating well and being active. Throughout the tour, we will discuss tips and tools for healthy eating and physical activity.

Hyperlinks

Exploring my Food Guide online

  • Canada's Food Guide
  • Tips to Get Active
  • My Food Guide online

Speaking Notes

One interactive tool to help you learn about and personalize the information in Canada's Food Guide and Tips to Get Active is called My Food Guide online.

By entering information, such as age and sex, selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you.

So today we are going to learn how to personalize information in Canada's Food Guide and Tips to Get Active by using My Food Guide online.

General Personalisation of My Food Guide Online

The number of Food Guide Servings you need every day from each food group depends on your age and sex. 
Start by entering the following information:

  • Sex: Female or Male
  • Select Age

Screen Shot

Speaking Notes

1) General- Personalisation of My Food Guide Online

My Food Guide online allows you to personalize the recommendations in Canada's Food Guide and Tips to Get Active.

Creating your personalised guide takes about 5 minutes. You can then print it and stick it on your fridge for a quick and easy reference!

Let's explore My Food Guide with an example...

2) Example

Meet Ms. Olive Greens.  Ms. Greens is a 35 year old teacher who loves the outdoors.  Her favourite way to get around is by bike, especially when she is able to bike to the food market.

The number of Food Guide Servings you need every day from each food group depends on your age and gender. Let's complete My Food Guide for Ms. Olive Greens.

Notes to presenter

Please visit www.healthcanada.gc.ca/myfoodguide to complete a My Food Guide customized for your group.

Encourage participants to visit My Food Guide online to create a personalised version for themselves after the group session.

Food Guide Servings of each food group

This is how many Food Guide Servings from each food group Ms. Olive Greens needs every day:

Vegetables and Fruit:
7
Grain Products:
6
Milk and Alternatives:
2
Meat and Alternatives:
2

Speaking Notes

By entering Ms. Greens is a woman and her age is 35, we get the information on this slide.

As a 35 year old woman, Ms. Greens needs 7 Food Guide Servings of Vegetables and Fruit, 6 Food Guide Servings of Grain Products, 2 Food Guide Servings of Milk and Alternatives, and 2 Food Guide Servings of Meat and Alternatives every day.

When you complete My Food Guide online for yourself, the table will show the number of Food Guide Servings of each food group that you should eat every day.

What is one Food Guide Serving

Vegetables and Fruit

  • Fresh, frozen or canned vegetables: 125 ml (1/2 cup)
  • Leafy vegetables: Cooked 125ml (1/2 cup); Raw: 250 ml (1 cup)
  • Fresh, frozen or canned fruits: 1 fruit or 125 ml (1/2 cup)
  • 100% Juice: 125 ml (1/2 cup)

Grain Products

  • Bread: 1 slice (35 g)
  • Bagel: 1/2 bagel (45 g)
  • Flat breads: 1/2 pita or tortilla (35 g)
  • Cooked rice, bulgur or quinoa: 125 ml (1/2 cup)
  • Cereal: Cold: 30 g; Hot: 175 ml (1/4 cup)
  • Cooked pasta or couscous: 125 ml (1/4 cup)

Milk and Alternatives

  • Milk or powdered milk (reconstituted): 250 ml (1 cup)
  • Canned milk (epavorated) 125 ml (1/2 cup)
  • Fortified soy beverage: 250 ml (1/2 cup)
  • Yogurt: 175 g (3/4 cup)
  • Kefir: 175 g (3/4 cup)
  • Cheese: 50 g ( 1 1/2 cup)

Meat and Alternatives

  • Cooked fish, shellfish, poultry, lean meat: 75 g ( 2 1/2 oz);  125 ml (1/2 cup)
  • Cooked legumes: 175 ml (3/4 cup)
  • Tofu: 150 g or 175 ml (3/4 cup)
  • Eggs: 2 eggs
  • Peanut or nut butters: 30 ml (2 tbsp)
  • Shelled nuts and seeds: 60 ml (1/4 cup)

Speaking Notes

1) General

Completing My Food Guide online is another way to help you learn what one Food Guide Serving is for the foods you eat most often.

Now that we know how many Food Guide Servings of each food group Ms. Greens should eat each day, let's discuss what one Food Guide Serving of each food group is.

2) Questions to ask the group

Can you give me an example of what one Food Guide Serving is for each Food Group?
Let's start with Vegetables and Fruit…

Vegetables and Fruit

  • 125 mL (1/2 cup) fresh, frozen or canned vegetable or fruit or 100% juice
  • 250 mL (1 cup) leafy raw vegetables or salad
  • 1 piece of fruit

Grain Products

  • 1 slice (35 g) bread or 1/2 bagel (45 g)
  • 1/2 pita (35 g) or 1/2 tortilla (35 g)
  • 125 mL (1/2 cup) cooked rice, pasta, or couscous
  • 30 g cold cereal or 175 mL (¾ cup) hot cereal

Milk and Alternatives

  • 250 mL (1 cup) milk or fortified soy beverage
  • 175 g (¾ cup) yogurt
  • 50 g (1 1/2 oz.) cheese

Meat and Alternatives

  • 75 g (2 1/2 oz.)/125 mL (1/2 cup) cooked fish, shellfish, poultry or lean meat
  • 175 mL (¾ cup) cooked beans
  • 2 eggs
  • 30 mL (2 Tbsp) peanut butter

3) Next Steps

Now that we know how many Food Guide servings Ms. Greens needs each day and what is one Food Guide Serving, we can now help Ms. Greens choose examples of foods from each of the four food groups.

There are lots of foods to choose from in each food group. Let's use the recommendations in each food group to help  guide our food choices.

Note to presenter

You may want to bring in measuring cups to provide visuals of serving sizes.  Often, one (1) Food Guide Serving is smaller than we think.

Hyperlinks

Choose 1 to 6 examples of vegetables and fruit.

  • Eat at least one dark green and one orange vegetable each day.
  • Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Have vegetables and fruit more often than juice.

Vegetables and Fruit

The left side of the figure shows examples of dark green and orange vegetables that Ms Greens enjoys eating. Ms Greens enjoys eating asparagus, carrots and kale. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these vegetables equals to 1 Food Guide serving of Vegetables and Fruit. 1 serving is equal to 125mL (½ cup or 6 spears) of asparagus, 125mL (½ cup or 1 large) of carrots or 250mL (1 cup) of raw kale.

The right side of the figure shows examples of fruit that Ms Greens enjoys eating. Ms Greens enjoys eating apples and oranges. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these fruits equals to 1 Food Guide serving of Vegetables and Fruit.1 serving is equal to 1 medium sized apple or orange.

Screen Shot

Speaking Notes

1) General

There are lots of foods to choose from in the Vegetables and Fruit food group. Use the recommendations in the Vegetable and Fruit food group to help guide Ms. Greens' food choices.

2) Question to ask group

Does anyone remember how many servings of Vegetables and Fruit Ms. Greens needs? (Answer: 7)

Ms. Greens enjoys eating asparagus, carrots, kale, apples, and oranges. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these vegetables and fruits equal to 1 Food Guide serving of Vegetables and Fruit. This will help her reach her suggested 7 servings of Vegetables and Fruit per day.

Note: Repeat the amounts so participants learn what 1 Food Guide serving of Vegetables and Fruit corresponds to.

3) Food Guide Guidance

When choosing vegetables and fruit, what should you remember?

  • Eat at least one dark green and one orange vegetable each day.
  • Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.
  • Have vegetables and fruit more often than juice.

4) Next Steps

There are so many good choices, let's discuss other tips on choosing and preparing vegetables and fruit.

Tips for choosing and preparing Vegetables and Fruit

  • Have vegetables fresh, frozen or canned - all are nutritious options.
  • Skip the French fries, poutine, and other deep-fried vegetables. Have a baked potato, sweet potato, or salad instead.
  • Use recipes that call for different leafy greens such as beet greens, chard, chicory, collards and kale.
  • Steam vegetables in a small amount of water to retain more nutrients than boiling.
  • Enjoy peaches, mangoes or berries in smoothies or with yogurt.
  • ...More tips

Speaking Notes

General information

To discuss before making text appear on the slide

Look at Canada's Food Guide (hold one in your hand). Can you see that Vegetables and Fruit make up the largest arc of Canada's Food Guide rainbow?

Having at least one vegetable or fruit at every meal and as a snack will help you get the amount of vegetables and fruit you need each day. Explore the variety of colors', tastes and textures this food group offers.

2) Group discussion

Let's brainstorm some ideas to help choose and prepare vegetables and fruit.

Question to ask group

What are some tips to consider when choosing and preparing vegetables and fruit?

3) Tips

Refer to tips on the slide

Here are a few tips:

  • Have vegetables fresh, frozen or canned - all are nutritious options.
  • Skip the French fries, poutine, and other deep-fried vegetables. Have a baked potato, sweet potato, or salad instead.
  • Use recipes that call for different leafy greens such as beet greens, chard, chicory, collards and kale.
  • Steam vegetables in a small amount of water to retain more nutrients than boiling.
  • Enjoy peaches, mangoes or berries in smoothies or with yogurt.

For even more tips, visit Canada's Food Guide webpage.

4) Next Steps

Let's go back to completing Ms. Greens' My Food Guide choices for Grain Products.

Hyperlinks

Choose 1 to 6 examples of graind products

  • Make at least half your grains whole grain each day.
  • Choose grains that are lower in fat, sugar or salt.

Grain Products

The left side of the figure shows examples of whole grain food items that Ms Greens enjoys eating. Ms Greens enjoys eating whole grain bread, whole grain pasta/noodles and brown rice. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these whole grain products equals to 1 Food Guide serving of Grain Products. 1 serving is equal to 1 slice (35g) of whole grain bread, 125mL (½ cup) cooked whole grain pasta/noodles or 125mL (½ cup) cooked rice.

The right side of the figures shows examples of non-whole grain food items that Ms Greens enjoys eating. Ms Greens enjoys eating cold cereal and corn tortillas. Now Ms. Greens can learn exactly how much of each of these non-whole grain products equals to 1 Food Guide serving of Grain Products. 1 serving is equal to 30g of cold cereal or ½ piece (35g) of a corn tortilla.

Screen Shot

Speaking Notes

1) General

There are lots of foods to choose from in the Grain Products food group. Use the recommendations in the Grain Products food group to help guide Ms. Greens' food choices.

2) Question to ask group

Does anyone how many servings of Grain Products Ms. Greens needs? (Answer: 6)

Ms. Greens enjoys eating bread, pasta, rice, cereal and tortilla. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these grain product equal to 1 Food Guide serving of Grain Products. This will help her reach her 6 suggested servings of Grain Products per day.

Note: Repeat the amounts so the participants learn what 1 Food Guide serving of Grain Products corresponds to.

Do you know other examples from the Grain Products food group? Can you name some? What grain products do you eat?

3) Food Guide Guidance

When choosing grain products, what should you remember?

  • Make at least half your grain products whole grain each day.
  • Choose grain products that are lower in fat, sugar or salt.

4) Next Steps

Let's discuss other tips on choosing and preparing grain products.

Tips for choosing and preparing Grain Products

  • Eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice
  • Pick a cereal that is made with whole grains, bran or oats. A "high fibre" cereal provides at least four grams of fibre per serving.
  • Bake with whole wheat flour. In most recipes, you can substitute half of the white flour with whole wheat flour.
  • ...More tips

Speaking Notes

1) General

To discuss before making the text appear on slide

Did you know that Grain Products, particularly whole grains, are a source of fibre and are typically low in fat? Fibre rich foods can help you feel full and satisfied. A diet rich in whole grains may also help reduce the risk of heart disease.

2) Group discussion

Let's brainstorm some ideas to help choose and prepare grain products.

Question to ask group

What are some tips to consider when choosing and preparing grain products?

3) Tips

Refer to tips on the slide

Here are a few tips

  • Eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice
  • Pick a cereal that is made with whole grains, bran or oats. A "high fibre" cereal provides at least four grams of fibre per serving.
  • Bake with whole wheat flour. In most recipes, you can substitute half of the white flour with whole wheat flour.

For more tips, visit Canada's Food Guide webpage.

4) Next steps

Let's go back to completing Ms. Greens' My Food Guide choices for Milk and Alternatives.

Hyperlinks

Choose 1 to 6 examples of milk and alternatives

  • Drink skim, 1%, or 2% milk each day.
  • Drink fortified soy beverages if you do not drink milk.
  • Select lower fat milk alternatives.

Milk and Alternatives

The left side of the figure shows an example of milk that Ms Greens enjoys drinking. Ms Green picks this option from the list in the My Food Guide. Now Ms. Greens can learn exactly how much milk equals to 1 Food Guide serving of Milk and Alternatives. 1 serving is equal to 250mL (1 cup) of 1%, 2% or skim milk.

The right side of the figure shows examples of milk alternatives that Ms Greens enjoys eating. Ms Greens enjoys cottage cheese or quark and yogurt (plain and flavoured). Now Ms. Greens can learn exactly how much of each of these Milk Alternatives equals to 1 Food Guide serving of Milk Alternatives. 1 serving is equal to 250mL (1 cup) of cottage or quark cheese or 175g (3/4 cup) of yogurt (plain or flavoured).

Speaking Notes

1) General

There are lots of foods to choose from in the Milk and Alternatives food group. Use the recommendations in the Milk and Alternatives food group to help guide Ms. Greens' food choices.

2) Question to ask group

Does anyone remember how many servings of Milk and Alternatives Ms. Greens needs everyday? (Answer: 2)

Ms. Greens enjoys milk, cottage cheese and yogurt. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these milk and alternatives equal to 1 Food Guide serving of Milk and Alternatives. This will help her reach her suggested 2 servings of Milk and Alternatives per day.

Note: Repeat the amounts so the participants learn what 1 Food Guide serving of Milk and Alternatives corresponds to.

3) Food Guide Guidance

When choosing milk and alternatives, what should you remember?

  • Drink skim, 1%, or 2% milk each day.
  • Drink fortified soy beverages if you do not drink milk.
  • Select lower fat milk alternatives.

What type of milk or unsweetened fortified soy beverage do you drink? Skim? 1%? Or 2%

4) Next Steps

Let's discuss other tips on choosing and preparing milk and alternatives.

Tips for choosing and using  Milk and Alternatives

  • Use milk or fortified soy beverages when preparing scrambled eggs, hot cereal, casseroles and soups.
  • Try a lower fat cheese such as reduced fat mozzarella, cottage or ricotta cheese in lasagnas and casseroles.
  • Create smoothies by blending lower fat milk or fortified soy beverage with a combination of fresh or frozen fruits.
  • Choose yogurt with 2% milk fat (M.F.) or less. Some varieties are higher in calories and sugar. Check the food label.
  • ...More tips

Speaking Notes

1) General information

To discuss before making the text appear on slide

Did you know that Milk and Alternatives contain important nutrients that are good for your bones? Having milk or fortified soy beverages every day provides the nutrients that you need for healthy bones and optimal health.

2) Group discussion

Let's brainstorm some ideas when choosing and using milk and alternatives.

Question to ask group

What are some tips to consider when choosing and using milk and alternatives?

3) Tips

Refer to tips on the slide

Here are a few tips:

  • Use milk or fortified soy beverages when preparing scrambled eggs, hot cereal, casseroles and soups.
  • Try a lower fat cheese such as reduced fat mozzarella, cottage or ricotta cheese in lasagnas and casseroles.
  • Create smoothies by blending lower fat milk or fortified soy beverage with a combination of fresh or frozen fruits.
  • Choose yogurt with 2% milk fat (M.F.) or less. Some varieties are higher in calories and sugar. Check the food label.

For more tips, visit Canada's Food Guide webpage.

4) Next steps

Let's go back to completing Ms. Greens' My Food Guide choices for Meat and Alternatives.

Hyperlinks

Choose 1 to 6 examples of meat and alternatives

  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.

Meat and Alternatives

The left side of the figure shows an example of meat alternatives that Ms Greens enjoys eating. Ms Green enjoys eating eggs, lentils and nuts (shelled). She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these meat alternatives equals to 1 Food Guide serving of Meat and Alternatives. 1 serving is equal to 2 eggs or 175mL (3/4 cup) of lentils or 60mL (1/4 cup) of nuts (shelled).

The right side of the figures shows examples of meat, fish, shellfish and poultry that Ms Greens enjoys eating. Ms Greens enjoys eating chicken and fish (fresh or frozen such as herring, mackerel, trout, salmon, sardines, squid and tuna). Now Ms. Greens can learn exactly how much of each of these equals to 1 Food Guide serving of Meat and Alternatives. 1 serving is equal to 75g (2 ½ oz, 125mL or ½ cup) of chicken or fish (fresh or frozen).

Speaking Notes

1) General

There are lots of foods to choose from in the Meat and Alternatives food group. Use the recommendations in the Meat and Alternatives group to help guide Ms. Greens' food choices.

2) Question to ask group

Does anyone remember how many servings of Meat and Alternatives Ms. Greens needs? (Answer: 2)

Ms. Greens enjoys eating eggs, lentils, nuts, chicken, and fish. She picks these options from the list in the My Food Guide. Now Ms. Greens can learn exactly how much of each of these meat and alternatives equal to 1 Food Guide serving of Meat and alternatives. This will help her reach her 2 suggested servings of Meat and Alternatives per day.

Note: Repeat the amounts so the participants learn what 1 Food Guide serving of Meat and Alternatives corresponds to.

What are some other examples of Meat and Alternatives you eat?

3) Food Guide Guidance

When choosing meat and alternatives, what should you remember?

  • Have meat alternatives such as beans, lentils and tofu often.
  • Eat at least two Food Guide Servings of fish each week.
  • Select lean meat and alternatives prepared with little or no added fat or salt.

4) Next Steps

Let's discuss other tips on choosing and preparing meat and alternatives.

Tips for choosing and using Meat and Alternatives

  • 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.
  • Use peas, beans and lentils in place of meat several times a week. Add them to soups, casseroles, salads and burritos, or mash them into dips.
  • Make your own trail mix by combining your favourite cereal and dried fruit with a handful of unsalted nuts and sunflower seeds.
  • Cook meat, poultry, fish or shellfish by baking, grilling, broiling, poaching or microwaving instead of frying or deep-frying.
  • ...More tips

Speaking Notes

1) General information

To discuss before making text appear on slide

Did you know that Meat and Alternatives provide protein, fat and many other important nutrients including iron, zinc, magnesium and B vitamins? You don't need to eat large amounts from this group to satisfy your nutritional needs.

2) Group discussion

Let's brainstorm some ideas when choosing and using meat and alternatives.

Question to ask group

What are some tips to consider when choosing and using meat and alternatives?

3) Tips

Refer to tips on the slide

Here are a few tips:

  • 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.
  • Use peas, beans and lentils in place of meat several times a week. Add them to soups, casseroles, salads and burritos, or mash them into dips.
  • Make your own trail mix by combining your favourite cereal and dried fruit with a handful of unsalted nuts and sunflower seeds.
  • Cook meat, poultry, fish or shellfish by baking, grilling, broiling, poaching or microwaving instead of frying or deep-frying.

For more tips, visit Canada's Food Guide webpage.

Hyperlinks

Oils and Fats

Include a small amount - 30 to 45mL (2 to 3 Tbsp) - of unsaturated fat each day.

This includes oils used in cooking, salad dressings, margarine and mayonnaise

Speaking Notes

1) General

Ms. Olive Greens has now made selections from each food group in My Food Guide.  Before selecting examples of physical activity to include, she thinks about the foods she has selected and is very happy with the variety she has chosen.  She visits a neighbour to discuss how simple and interesting it is to complete My Food Guide.

Her neighbour, who is preparing lunch, asks her if she has any ideas on what to use as a salad dressing for her salad.  Ms. Greens remembers that Canada's Food Guide recommends including a small amount - 30 to 45 mL (2 to 3 Tbsp) - of unsaturated fat each day.  Together, they opt to make a homemade salad dressing using olive oil, balsamic vinegar, garlic and black pepper.

They also remember to stay away from saturated fat like butter, shortening, lard, etc.

2) Group discussion

You may want to check your cupboard at home to see the type of oil you have.  Other examples of unsaturated fats include: canola, soybean, corn, peanut, sunflower, etc.  These are all healthy types of fats… but remember, you only need a little (2 to 3 Tbsp.).

Here's what 30 mL (2 Tbsp.) of unsaturated fat looks like in a sample day of eating
Note to speaker: Bring visuals of spoons

Breakfast

  • 5 mL (1 tsp) of soft non-hydrogenated margarine on your toast or bread
  • 5 mL (1 tsp) of canola oil in your pan to make scrambled eggs

Lunch

  • 15 mL (1 Tbsp) of vinegar and oil type salad dressing (e.g. Balsamic, Italian, raspberry vinaigrette) on your salad.

Dinner

  • 5 mL (1 tsp) of canola or olive oil used to cook your stir-fry.

Hyperlink

Beverages

  • Make water your beverage of choice.
  • Milk, fortified soy beverages and 100% juice are also healthy options.
  • Make them part of your recommended number of Food Guide Servings each day.
  • Limit soft drinks, sports drinks, energy drinks, fruit drinks, punches, and sweetened hot and cold beverages.

Speaking Notes

1) General

While they're preparing the salad dressing, her friend asks her if Canada's Food Guide provides suggestions on choosing beverages.  Ms. Olive Greens remembers that even though 100% vegetable and fruit juices and milk count as Food Guide Servings, Canada's Food Guide recommends drinking water regularly as a calorie-free way to quench thirst.

After helping her neighbour prepare lunch, Ms. Greens heads back home to finish selecting her examples of physical activity in My Food Guide.

She says goodbye to her neighbour and promises to bring over her completed version of My Food Guide to show her.

2) Next Steps

Let's help Ms. Greens finish her My Food Guide

Hyperlinks

Choose 1 to 6 examples of physical activity

  • Aerobics
  • Cycling
  • Nordic Walking
  • Pilates
  • Soccer
  • Stair climbing

Accumulate at least 2 1/2 hours of moderate to vigorous physical activity each week

Every step counts!

Examples of physical activity

This figure shows examples of physical activities Ms Greens enjoys doing. Ms Greens enjoys aerobics, cycling, Nordic walking, pilates, soccer and stair climbing. She picks these options from the list in the My Food Guide.

Speaking Notes

1) General

To discuss without the information on the slide

Let's get back to helping Ms. Greens choose examples of physical activity.

2) Tips to Get Active

Tips to Get Active provide the most current recommendations for physical activity.  It is recommended that adults accumulate at least 2 1/2 hours of moderate to vigorous physical activity each week.

You don't have to do it all at once. Choose a variety of activities spread throughout the week. Start slowly and build up.

3) Questions to ask the group

What are some activities Ms. Greens can do?

Note: Discuss with the information on the slide

Using the recommendations in Tips to Get Active, Ms. Greens chooses:

  • Aerobics
  • Cycling
  • Nordic Walking
  • Pilates
  • Soccer
  • Stair climbing

3) Group discussion

Do you think you get at least 2 ½ hours of physical activity each week? What are some ways we can increase the amount of physical activity we do?

Remember, you don't have to do it all at once. Choose a variety of activities spread throughout the week. Start slowly and build up.

Tips to Get Active for Adults #1

Moderate-intensity activity makes you breathe harder and your heart beat faster.

  • Examples include walking quickly, skating and bicycling

Vigorous-intensity activity makes your heart rate increase quite a bit; you won't be able to say more than a few words without needing to catch your breath.

  • Examples include running, soccer and cross-country skiing

Focus on  moderate to vigorous aerobic activity throughout each week, broken into sessions of 10 minutes or more.

Speaking Notes

1) General

To discuss without corresponding information on the slide

It is recommended that adults focus on moderate to vigorous aerobic activity throughout the week, in sessions of 10 minutes or more.  Adults should also do activities that target muscles and bones at least two days each week.

2) Group discussion

To discuss without corresponding information on the slide

Let's brainstorm some other examples of moderate-intensity and vigorous-intensity activities Ms. Greens can do:

Here are some examples:

  • Ms. Greens loves to ride her bicycle to the Farmer's Market in the summer, it takes about 15 minutes each way. Doing this every Monday and Thursday helps her get moderate-intensity aerobic activity each week.
  • In the winter months, Ms. Greens cross-country skis at lunch hour as part of a group of teachers and students at her school.
  • Each Tuesday after school, Ms. Greens takes a one-hour aqua fitness class at her local community centre with her daughter. It is a great way to have fun and be active and spend time with her daughter.
  • On Sundays she meets her neighbour and walks along a nearby walking trail - her neighbour brings her dog along for the walk.  Usually they walk for about an hour, and sometimes they take a snack of water, fresh fruit and veggies from Ms. Green's garden.

Note to presenter

If you are presenting to parents or those who work with children, mention that  Tips to Get Active for children and youth are also available

Hyperlink

Tips to Get Active for Adults #2

Muscle-strengthening activities build up your muscles.

  • Examples include push-ups and sit-ups, lifting weights, climbing stairs and digging in the garden

Bone-strengthening activities help make your bones stronger.

  • Examples include running, walking and yoga

Add  muscle-strengthening and bone-strengthening activities at least two days a week.

Speaking Notes

1) Group discussion

To discuss without corresponding information on the slide

Ms. Greens wants to add muscle and bone-strengthening activities to her aerobic activity.

Let's brainstorm some examples of activities Ms. Greens could add to her week to reach this goal.

Here are a couple examples:

  • On Wednesday mornings before work, Ms. Greens does 45 minutes of yoga along with a video. This is a great way to build up bone strength and it is one of Ms. Greens favourite activities of the week.
  • On the weekends Ms. Greens works in her garden, where she grows lots of fresh vegetables like carrots, leaf lettuce and beans.

Hyperlink

Tips to Get Active for Adults #3

  • Choose a variety of activities you enjoy & try different ones
  • Get into a routine
  • Make it social by getting someone to join you or joining a team
  • Limit the time you spend watching TV or sitting in front of a computer during leisure time

Spread your sessions of aerobic activity throughout the week.

Do at least 10 minutes at a time

Speaking Notes

1) General

To discuss without corresponding information on the slide

Spread your sessions of aerobic activity throughout the week; do at least 10 minutes at a time.

  • Try choosing a variety of activities you enjoy and different ones
  • Make physical activity part of your daily routine (for example: getting off the bus early to walk home part of the way)
  • Make it social by getting someone to join you or joining a team
  • Also, limiting the time you spend watching TV or sitting in front of a computer during leisure time allows you to be active more often

2) Question to ask group

What are some ways you incorporate physical activity into your week?

Ms. Olive Green's My Food Guide

Ms Greens' My Food Guide

This figure shows what Ms Greens' final My Food Guide looks like based on the food and physical activity choices she made.

The left hand side shows Ms Greens' number of recommended food guide servings per day for each of the four food groups. The right hand side shows examples of 1 Food Guide Serving from each of the four food groups. These are the foods Ms Greens enjoys eating and selected when completing My Food Guide online.

It is recommended Ms Greens eats 7 servings of Vegetables and Fruit per day. Examples of Vegetables and Fruits Ms Greens enjoys are asparagus, carrots, kale, apple and orange. 1 Food Guide serving of Vegetables and Fruit is equal to 125mL (½ cup or 6 spears) of asparagus, 125mL (½ cup or 1 large) of carrots, 250mL (1 cup) of raw kale or 1 medium sized apple or orange.

It is recommended Ms Greens eats 6 servings of Grain Products per day. Examples of Grain Products Ms Greens enjoys are whole grain bread, whole grain pasta/noodles, brown rice, cold cereal and corn tortilla. 1 Food Guide serving of Grain Products is equal 1 slice (35g) of whole grain bread, 125mL (½ cup) cooked whole grain pasta/noodles, 125mL (½ cup) cooked rice, 30g of cold cereal or ½ piece (35g) of a corn tortilla.

It is recommended Ms Greens eats 2 servings of Milk and Alternatives per day. Examples of Milk and Alternatives Ms Greens enjoys are milk, cottage cheese and yogurt. 1 Food Guide serving of Milk and Alternatives is equal to 250mL (1 cup) of milk, 250mL (1 cup) of cottage cheese or 175g (3/4 cup) of yogurt (plain or flavoured).

It is recommended Ms Greens eats 2 servings of Meat and Alternatives per day. Examples of Meat and Alternatives Ms Greens enjoys are eggs, lentils, nuts (shelled), chicken and fish shellfish. 1 Food Guide serving of Meat and Alternatives is equal to 2 eggs, 175mL (3/4 cup) lentils, 60g (1/4 cup) nuts (shelled) or 75g (2 ½ oz, 125mL or ½ cup) of chicken or fish.

The bottom of the image shows the physical activity examples Ms Greens enjoys doing and chose. She chose aerobics, pilates, cycling, soccer, Nordic walking and stair climbing.

Remember, it is recommended to accumulate at least 2 ½ hours of moderate to vigorous physical activity each week. You don't have to do it all at once. Choose a variety of activities spread throughout the week.

Speaking Notes

Let's go back to Ms. Olive Green's My Food Guide.

Here is what her final My Food Guide looks like.

In 9 simple steps, she has created a personalized tool to help her eat well and be active.  Ms. Greens can post her My Food Guide on the refrigerator or kitchen cabinet for a daily reminder of how to eat well and be active.

My Recommended Food Guide Servings per day

My Recommended Food Guide Servings per day

This slide invites you to visit My Food Guide online at www.healthcanada.gc.ca/mygoodguide.It is your turn to select various items from the four food groups and choose different types of physical activities to create a tool that is customized just for you.

Speaking Notes

By visiting My Food Guide online and selecting various items from the four food groups and choosing different types of physical activities, you can create a tool that is customized just for you as well.

As you have seen, there are lots of foods to choose from in each of the four food groups and a variety of suggestions to be active, so be sure to try different combinations when creating this tool to help you follow Canada's Food Guide and Tips to Get Active.

Remember to save and print your completed version of My Food Guide.

Thank you.

Other Ways to Eat Well and Be Active

Useful links

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