2. Health Info Public Health October 2015

3. Grain Products

4. How much should you eat every day? According to Canada’s Food Guide, if you are: 4 to 8 years old: Eat 4 portions every day; 9 to 13 years old: Eat 6 portions every day; 14 to 18 years old: Eat 6 or 7 portions every day.

5. One portion is… One slice of bread ½ bagel ½ pita ½ cup of cooked rice or quinoa 30 g of cold cereal or 175 ml (¾ cup) of hot cereal ½ cup of cooked pasta

6. Whole grain products Choose at least half of your portions of grain products in the form of whole grains. Examples of whole grains: Oats, barley, quinoa, millet, brown rice, wild rice, wheat Enjoy whole grain bread, porridge, or whole grain pasta.

7. Go for healthy choices! Choose grain products with less fat, sugar, and salt. Compare the Nutrition Facts tables on labels.

8. Enjoy the real taste of your food! Limit the amount of sauce and/or spreads that you add to your grain products!