1. Healthy Eating and You
This presentation is part of a series of nutrition training sessions. The goal of these sessions is to train people in aboriginal communities to be able to teach others in their communities basic nutrition information. These presentations are designed to be interactive and we try to provide participants with tools and resources that they can use to teach others in their communities.

2. A few questions before we start:
Eggs belong to which food group?
Vegetables and fruit
Grains
Milk and Alternatives
Meats and Alternatives
Please answer each question using the scale below. Write it down on a piece of paper. We’ll do the same at the end. We are doing this so that we know if our presentation has done what it’s supposed to do.

3. Questions Continued Which is the healthiest choice? Orange juice
Canned mandarin oranges
Fresh orange
All are equally healthy

4. 3. How would you balance this Breakfast?
Add a yogurt
Add some bran flakes
Add a banana
Add eggs

5. Rate using scale below
I would feel comfortable explaining Canada’s Food Guide to someone in my community
Disagree Agree

6. By the end of this session, you will be able to:
Explain why eating healthy is important
Explain what healthy eating is and know if a person is eating healthy
Help people make healthy changes to the way they eat
Help people find more information
Teach others in your community
We will be talking a lot about Canada’s Food guide, so having a copy in front of you may be helpful.

7. A Story
Martha is a 30 year old woman who lives in your community. Her father just found out he has diabetes. Martha knows eating healthy can help her father’s diabetes and can keep her from getting diabetes too but she doesn’t know where to start.
Today we’re going to learn about healthy eating. Martha will follow us along as we learn and by the end of this session, you should be able to help Martha get started with healthier eating.

8. Why Eat Healthy? To keep you from getting sick
Diabetes, heart disease, obesity, cancer, colds
To build or maintain strong muscles, blood and bones
To give you energy, help you feel your best
Ask participants why they think it’s important to eat healthy

9. Canada’s Food Guide Eating Well with First Nations, Inuit and Métis
Now that we know why we want to eat healthy foods, what is healthy eating? Eating Well with Canada’s Food Guide helps us figure that out.

10. Why do we have a food guide?
The food guide describes healthy eating for Canadians over the age of 2
It describes the amount and type of food to eat in a day
It emphasizes the importance of both
healthy eating
physical activity
The food guide helps us make healthy choices.

11. The Cover Design
The cover design shows each of the four food groups on the outside of the circle and depicts the relationships between food, the land and the people in the centre.
The four food groups are: Vegetables and fruit, Grains, milk and alternatives and meat and alternatives. We need foods from each of these groups to keep us healthy.

12. Activity – Food Group Matching
Many of you have likely seen the food guide before, but to get warmed up, let’s do a matching activity.

13. Match the Food to the Food Group!
Vegetables and Fruit
Grain Products
Milk and Alternatives
Meats and Alternatives
Foods to Limit
Ask participants to tell you which foods go in each of the groups.

14. Using the guide Find your age and sex group in the chart
Look down the column to the number of servings you need from each food group every day
The food guide tells us how many servings from each food group we need to stay healthy. To find out how many servings you need:
First find your age and sex group at the top of the columns in the chart titled ‘Recommended Number of Food Guide Servings per Day’.
Next, look down the column for the number of Food Guide Servings you need from each of the food groups every day (Vegetables and fruit; Grain products; Milk and alternatives; Meat and alternatives).
Finally look at the examples of the amounts of food shown as a ‘Food Guide Serving’ in the rows to the right of the chart.

15. What is a “Food Guide Serving”?
A specific amount of food
The pictures of foods and the measuring cups are used to help show how much of each food counts as one Food Guide Serving

16. Measuring or weighing all your foods isn’t very practical
Measuring or weighing all your foods isn’t very practical. An easy way to judge portion sizes is to use your hands.
Important note: One fist or one cup is 2 servings of vegetables and fruit or grains

17. Meats and Alternatives
What is one serving of:
Vegetables and Fruit
Grains
Milk and Alternatives
Meats and Alternatives
Ask the group to come up with some examples of servings from each of the food groups. Looking at a copy of the food guide is allowed! Ask the group to show what one serving looks like using their hands.

18. Counting “Food Guide Servings”
If Martha ate 2 pieces of toast, I small orange, 1 cup of milk a 2-egg omelette and 3 pieces of bacon, how many food guide servings of each food group would she have?
Answers:
1 orange = 1 FGS of Vegetables and Fruit
2 pieces of toast = 2 Food Guide Servings (FGS) of Grain Products
1 cup of milk = 1 FGS of Milk and Alternatives
2 eggs = 1 FGS of Meat and Alternatives
Bacon is not in the Meats and Alternatives – it is a fat choice!
A ‘Food Guide Serving’ refers to a specific amount of food. The recommended number of Food Guide Servings for each age and sex group and the size of a Food Guide Serving provides a guideline for the recommended total amount of food from each food group per day.
The amount of food that we normally put on our plates may be more (or less) than a ‘Food Guide Serving’. To count the number of ‘Food Guide Servings’ on your plate you will need to compare the amount of each food on your plate to what is recommended in the food guide.
Example meal:
For example if it is breakfast time and you have 2 pieces of toast, 1 orange, 1 cup of milk, and a 2-egg plain omelette. How many Food Guide Servings of each food group are you eating?

19. Type of foods to choose
Some foods are more nutritious than others Look at the bold print along the top of each food group bar for advice on making the best quality food choices
In each food group there a some foods that are especially nutritious. These foods are noted in bold print at the top of each food group row
The next few slides will take a closer look at these foods that are “best choices” for nutrition

20. Choosing 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
Dark green vegetables are rich sources of folate. Can you think of examples of dark green vegetables?
Orange vegetables are rich sources of vitamin A. Can you think of examples of orange vegetables that would be sources of Vitamin A? (pumpkin, orange squash, sweet potato, yam, carrots, mango, apricot)
Eating at least 1 dark green and 1 orange vegetable each day will ensure that people consume adequate amounts of these nutrients.
Having vegetables and fruit more often than juice will help people get more dietary fibre.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
Choose vegetables and fruit prepared with little fat, salt or sugar

21. Choosing Grain Products
Make at least half your grain products whole grain each day
for fibre and magnesium intake
to reduce risk of cardiovascular disease
Choose grains lower in fat, salt and sugar
The Food Guide recommends that at least half your grain products are whole grain. Examples of whole grains are whole wheat, barley, brown rice, oats, wild rice, and quinoa
Whole grains are encouraged to help people get adequate amounts of fibre and magnesium.
A diet rich in whole grains may help reduce the risk of cardiovascular (heart) disease.
Why is bannock shown on this food guide?
Bannock is an important food for many First Nations, Inuit and Métis across Canada. It is important to note that a Food Guide serving of bannock is about 35 g or a 2”x 2”x1” piece. This is equivalent to other items in the Grain Products food group such as a slice of bread or ½ cup wild rice.
Bannock can be made healthier by replacing some of the white flour (refined grain) with whole wheat flour or rolled oats (whole grains)

22. Choosing Milk and Alternatives
Drink skim, 1% or 2% milk each day
Have 500 ml (2 cups) of milk every day
Drink fortified soy or rice beverages if you do not drink milk
Select lower fat milk alternatives
Cheese is often high in fat – look for less than 19% Milk Fat
Look for zero fat or 1% yogurt
Note – Sour cream and cream cheese are NOT in the milk and alternatives group – Fat choices
The food group name emphasizes the importance of milk in the diet and highlights alternatives (e.g. fortified soy based beverages, yogurt, cheese)
Choosing lower fat milk (for example skim, 1%, and 2% milk fat) each day is an effective way of getting calcium and vitamin D
Note: Although milk is to make yoghurt and cheese, these foods may or may not be sources of vitamin D
Traditional food sources of the nutrients found in milk are shown on the last page of the food guide

23. Choosing Meat and Alternatives
Choose lean meat and alternatives
prepare with little or no added fat or salt
Traditional meats and game are lean choices
Eat at least two Food Guide Servings of fish each week to reduce risk of heart disease and stroke
Have beans and lentils often
for a lower saturated fat intake
for fibre intake

24. When cooking or adding fat to food
Choose vegetable oils like canola or olive oil or soft tub margarine
Include 2-3 Tbsp, of unsaturated (liquid) oil every day
Avoid using hard fats like butter, hard margarine, lard or shortening
Fat is necessary to our health, but people often eat too much fat, and too much of the type of fat (saturated and trans saturated fat) that is hard on the heart
Instead of using saturated and trans fats, use vegetable oils with unsaturated fats. These include canola, olive and soybean oils.
Aim for a small amount (2 to 3 tablespoons or about 30-45mL) each day. This amount includes oil used for cooking, salad dressings, margarine and mayonnaise.
Margarine is made from vegetable oils. If you buy margarine be sure to choose the soft margarines that nonhydrogenated.
Limit the amount of butter, hard margarine, lard, shortening and bacon fat that you add to foods.

25. Respect your body by:
Limiting foods and drinks which contain a lot of calories, fat, sugar or salt
Sweetened drinks
Candies, pastries, donuts etc.
Chips, nachos, fries, etc.
Ice cream, chocolates, etc.
Alcohol
Some foods should be limited because they are high in calories, fat, sugar or salt and can contribute to obesity, diabetes, heart disease, and high blood pressure
Following Canada's Food Guide and limiting foods and drinks which contain a lot of calories, fat, sugar or salt are important ways to respect your body, and to lead to better health and a healthy body weight.
Examples of foods and drinks to limit are:
Pop, fruit flavoured drinks, sweet drinks made from crystals, and sports and energy drinks
candy and chocolate
cakes, pastries, and doughnuts
muffins (that are high in fat and sugar)
granola bars and cookies (that are high in fat and sugar)
ice cream and frozen desserts
potato chips, nachos and other salty snacks
French fries and other deep fried foods
alcohol

26. Activity – Choosing Healthier Foods

27. Which Food is Healthier?
There are 2 foods from each food group and two types of fats or oils. Which is the healthier choice in each group? What makes it healthier?
Broccoli is the healthier choice because we want to choose vegetables more often than fruits. Vegetables are lower in sugar, so they help keep your blood sugars under control
Whole grain bread is a better choice than white pasta because it is higher in fibre
Milk is a better choice than cheese because it is low in salt, low in fat and has Vitamin D
Beans are a better choice than meat because they are low in fat and high in fibre
Canola oil is a better choice than butter because liquid oils are better for your heart health than hard fats.

28. How do I know if I’m eating healthy?
Compare what you eat to Eating Well with Canada’s Food Guide
Aim for balanced meals and snacks
Use the healthy plate for meals
Listen to your body
Stop eating when you are full
We will practice comparing meals to Canada’s food guide and making balanced meals using a healthy plate in the next few slides.

29. 1. Comparing to Canada’s Food Guide
Write down what you eat for 1 to 3 days
How many food guide servings do you eat?
Do you make healthier choices?
Do you eat foods that should be limited?
Fill in the How Healthy is your Diet Worksheet

30. Martha ate:
Breakfast – 2 Cup Corn Flakes, 1 cup 2% milk, 1½ cup orange juice Morning snack – Muffin, coffee, cream, sugar Lunch – tuna sandwich on whole wheat bread with mayonnaise, 1 small bag chips Supper – 1 cup spaghetti, ½ cup meat sauce, ½ cup frozen peas cooked.
Let’s see if Martha is meeting Canada’s food guide and figure out how she could make her day healthier.

31. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar
You can use this chart to compare your diet to Canada’s food guide. A copy of the chart is one of the handouts provided. Let’s fill it in using Martha’s information.
We’ve done a lot of food group counting, so I’ve counted the servings from each of the food groups. What areas does Martha need to improve on for the food groups?
Which recommendations for making healthy choices is Martha following? What could she improve on?
Martha could improve on:
More orange vegetables
Less juice
More whole grains
Limit hard fats and use oils instead

32. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

33. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

34. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

35. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

36. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

37. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

38. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

39. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

40. Number of Servings Eaten
Food group
Number of Servings Eaten
Recommended # of servings from Canada’s Food Guide
Areas to improve (√)
Vegetables and fruit 4
7-8 √
Grains 6
6-7
Milk and Alternatives 2
Meat and Alternatives
Foods to limit 3
Zero or as few as possible!
Recommendation
Followed (√)
Not followed (√)
One dark green vegetable
One orange vegetable
More whole fruit, less juice
Half of grain products whole grain
Low fat milk and alternatives
Beans, fish or lean meats
2-3 Tbsp oil
Limit hard fats
All foods prepared with little fat, salt and sugar

41. 2. Aim for healthy meals and snacks
What is a healthy meal or snack?
A healthy meal has foods from at least 3 food groups. All 4 is better!
A healthy snack has foods from at least 2 food groups.
The healthy plate is an easy way to look at a meal to see if it’s balanced!

42. The Healthy Plate
The healthy plate is a quick, easy to understand way to eat healthy. Using the food guide may be too complicated for some of your clients. If you think that’s the case, use the healthy plate. One great thing is that if you use the healthy plate model for your lunch and supper meals, you will end up getting the right number of servings from Canada’s Food Guide. Try it out and see!
Make sure you use a normal sized plate and keep your portion sizes in mind. 1 fist of grains, 1 palm of meat and as many vegetables as you can hold in two hands is a good guideline for portion sizes.

43. Martha ate:
Supper – 1 cup spaghetti, ½ c meat sauce, ½ cup frozen peas, cooked.
How did Martha do according to the healthy plate?
Another kind of vegetable, some fruit for dessert and some milk or water to drink would improve it.

44. Making Changes
Martha knows she needs to cut back on the junk food and eat more vegetables, fruit and whole grains but it’s too much! She doesn’t know where to start!

45. Making Changes Change takes time
Try to change 1 or 2 things at a time.
Set a SMART goal:
Specific
Measurable
Attainable
Realistic
Time frame

46. Martha’s SMART Goals
Martha wants to eat less chips and eat more fruit. Her goals are:
To have no more than 2 small bags of chips per week, starting next week.
To bring a banana to work every day for her morning snack starting next week.
What is wrong with a goal of:
Never drinking pop again (not attainable or realistic)
Drink less pop (not specific, not measureable, doesn’t have a time frame)

47. How do I learn more? Talk to a dietitian
Check out the Dietitians of Canada Website:
Other reliable websites:
Canadian Diabetes Association:
Heart and Stroke Foundation:

48. What if Martha came to you?
You could:
Introduce her to the food guide
Introduce her to the healthy plate model
Help her figure out how she could eat healthier
Help her make goals
Help her find more information

49. What if a group of people came to you?
Give a presentation using our slides or slides from Health Canada about the Food Guide

50. Get comfortable with the information
Teach a friend or relative for practice
Do a practice presentation for friends, by yourself, for your pets.
Take a look at what YOU eat. Do you eat healthy? What things could you improve on?
Attending one session may not be enough to make you comfortable enough to teach others. To get comfortable, practice!

51. Questions/Discussion

52. Questions Again Eggs belong to which food group? Vegetables and fruit
Grains
Milk and Alternatives
Meats and Alternatives
Please answer each question using the scale below. Write it down on a piece of paper. We’ll do the same at the end. We are doing this so that we know if our presentation has done what it’s supposed to do.

53. Questions Continued Which is the healthiest choice? Orange juice
Canned mandarin oranges
Fresh orange
All are equally healthy

54. 3. How would you balance this Breakfast?
Add a yogurt
Add some bran flakes
Add a banana
Add eggs

55. Rate using scale below
I would feel comfortable explaining Canada’s Food Guide to someone in my community
Disagree Agree