CANADA’S FOOD GUIDE CHILD STUDIES 11

EATING WELL WITH CANADA’S FOOD GUIDE Is based on current evidence Communicates amounts and types of foods needed to help Meeting nutrient needs and promote health Minimize the risk of obesity, type 2 diabetes, heart disease, certain types of cancer and osteoporosis

ACCEPTABLE MACRONUTRIENT DISTRIBUTION RANGES For a 1-3 year old age group their total daily calories should consist of 45-65% carbohydrates 5-20% protein 30-40% fat

ASSOCIATION BETWEEN FOODS AND CHRONIC DISEASE The results of the review revealed convincing evidence for the association between: The consumption of vegetables and fruit and a reduced risk of cardiovascular disease (CVD) and cancer; The consumption of whole grains and a reduced risk of cardiovascular disease; and The consumption of fish, particularly fatty fish, and a reduced risk of cardiovascular disease.

EATING WELL WITH CANADA’S FOOD GUIDE Rainbow design emphasizes vegetables and fruit Background image depicts connection between food and their origin Graphics reflect diversity of foods available in Canada

VEGETABLES AND FRUIT Eat at least one dark green and one orange vegetable each day For folate and vitamin A intake Have vegetables and fruit more often than juice For fibre intake

GRAIN PRODUCTS Make at least half your grain products whole grain each day For fibre and magnesium intake To reduce risk of cardiovascular disease

MILK AND ALTERNATIVES Drink skim, 1%, or 2% milk each day For calcium and vitamin D intake Have 500 mL (2 cups) of milk every day for adequate vitamin D Drink fortified soy beverages if you do not drink milk

MEAT AND ALTERNATIVES Have meat alternatives such as beans, lentils and tofu often For a lower saturated fat intake For fibre intake Eat at least two Food Guide Servings of fish each week To reduce risk of cardiovascular disease

ADVICE FOR CHILDREN Young children need to eat small amounts of food throughout the day. Nutritious foods that contain fat do not need to be restricted. These foods are a concentrated source of calories that are needed for growth. Parents and caregivers are role models.

STAY ACTIVE Encourage children to exercise at least 60 minutes per day This can be spread through out the day

BUY LOCAL When choosing foods from the 4 food groups, think about buying food produced here in Nova Scotia or the Maritimes. Locally produced foods are often fresher. They are better for the environment because they don’t travel far to market and have less packaging. When you buy locally produced foods, you support local farmers and fishers. More of your money stays in your community.

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