2.  Breakfast: Scrambled eggs, whole wheat toast, and a glass of Orange Juice  Snack: Half an apple, Yogurt, and a Fibre Bar  Lunch: Low sodium vegetable soup, whole grain crackers or cut-up vegetables with hummus or black bean dip, and leftover half apple  Dinner: Pasta, tomato or meat sauce, leafy green salad (tomatoes, lettuce, spinach) with a glass of milk

3.  Breakfast: Whole grain or bran cereal, milk and orange  Snack: Banana, Yogurt, a Glass of Juice, and Crackers  Lunch: Macaroni and cheese (preferably low sodium)  Dinner: Stir-fries (any fresh or frozen vegetables with small pieces of chicken, beef, pork, shrimp, almonds or peanuts, soy sauce) on brown rice or noodles, milk.

4.  Breakfast: Almond butter and thinly sliced apple sprinkled with cinnamon on whole wheat pita, orange juice.  Snack: An orange a fist of almonds and water  Lunch: Beans on toast, tomato slices, low sodium vegetable juice or juice  Dinner: Boiled egg, cheese, tomato and lettuce on whole grain toasted bun, vegetable sticks and milk

9.  Go for Whole Grains – Whenever you can, choose whole grains like whole wheat, wheat bran, oat bran, oatmeal, barley and bulgur. Grain products give you energy for your busy day, and the fibre in whole grains helps stabilize your blood sugar and keep your digestive system regular.  Load Up on Vegetables and Fruit - Vegetables and fruit are packed with nutrients and fibre, so enjoy a wide variety of them. Try to include at least one dark green and one orange veggie daily.  Make Your Day with Milk Products - Milk products are a great source of protein, calcium and B vitamins. And they’re delicious!

10.  Choose Lean Protein Meat and meat alternatives are a good source of protein, iron, zinc and other nutrients. Make lean choices and prepare them with little or no added fat. For added variety, enjoy alternatives like legumes (kidney beans, chick peas, and lentils), eggs, peanut butter and tofu.  Go Easy on Added Fats Fats and oils add a lot of flavour to food, and they help us absorb some nutrients. But high fat diets are also linked to health risks such as obesity and high blood cholesterol, so use added fats in moderation.

11. Canada’s Food GuideAmerica’s Food Pyramid Food GuideFood Pyramid Has Basics IncludedMissing Basics 6 Servings Of Vegetables And Fruit3-5 Servings Of Vegetable 6 Servings Of Grain Products2-3 Servings Of Meat And Alternatives 3-4 Serving Of Dairy Products2-3 Of Dairy Products 1-2 Servings Of Meat And Alternatives 2-4 Servings Of Fruits 6-11 Servings of Grain Products

13.  Provides sufficient energy and nutrients to prevent chronic diseases  Provides right intake of calories to keep the weight in a healthy range  Allows us to stay active  Provides proper balance of carbohydrates, protein, and fat in or diet  Provides correct amount of vitamins and minerals so no chemical reactions occur in our body

14.  If young people continue to eat poorly, there will be very severe long term effects.  Eating poorly will lead to: › Weight Gain: eating foods that are not healthy will make people fat › Diseases: Eating unhealthy foods will cause disease like high blood pressure, diabetes, and cholesterol › Life expectancy will go down: since people will have diseases they won’t live as long.

15. Number (#)Name of SourceWebsite/ SourceValidity # 1USDA Food Guide Pyramid http://timewellness.files.w ordpress.com/2011/06/us da-food-guide-pyramid- 1992-300x232.jpg This website contained valid information. # 2Canada’s Food Guidehttp://www.hc- sc.gc.ca/fn-an/food- guide-aliment/index- eng.php This was the most trustable website that contained correct information that was accurate and valid #3American Food Platehttp://www.choosemypla te.gov/food- groups/fruits.html Didn’t contain valid or accurate information #4Healthy Livinghttp://thehealthandliving. blogspot.ca/2011/09/ben efits-of-healthy- eating.html Contain information that was valid according to be and a few other sites above #55 Tips for Healthy Eatinghttp://www.ukings.ca/file s/u42/sodexo-5-tips-for- healthy-eating.pdf Contained accurate information according to Canadian Food Guide