3. Grain Products

5. Fruits & Vegetables Grain Products Milks & Alternatives Meat & Alternatives

6. Fruits & Vegetables Grain Products Milks & Alternatives Meat & Alternatives

8. The recommended number of servings is different for: People at different stages of life Males and females.

9. Fruits & Vegetables Girls & Boys aged 9-13

10. Eat at least one DARK GREEN and one ORANGE vegetable each day DARK GREEN: Broccoli, Romaine lettuce, Spinach ORANGE: Carrots, Sweet Potatoes, Winter Squash Eat vegetables STEAMED, BAKED, or STIR- Fried instead of Deep-fried Have Veggies and fruit more often than juice

11. Serving Size Tips

12. A Tennis Ball = 1 serving of fruit A healthy diet includes 2-4 servings of fruit per day

13. A Fist or Cupped Hand = 1 Cup - 1 cup of raw, leafy green vegetables - ½ cup of cooked or raw, chopped vegetables or fruit

14. Grain Products Girls & Boys aged 9-13

15. Make at least half of your grain products WHOLE GRAIN each day Eat a variety of whole grains - ie: barley, brown rice, oats, quinoa, wild rice Enjoy whole grain breads, oatmeal, or whole wheat pasta Choose grain products that are lower in fat, sugar or salt Use the nutrition labels to figure that out Don’t add too much sauce or spread

16. A Fist or Cupped Hand = 1 Cup 1 serving = ½ cup of cereal, cooked pasta, or rice

17. Milk & Alternatives Girls & Boys aged 9-13

18. Drink skim, 1%, 2% milk every day -500mL (2 cups) of milk everyday for adequate vitamin D -Drink fortified soy beverages if you do not drink milk Choose lower fat milk alternatives – use the Nutrition Facts table

19. A Thumb = 1 oz. of cheese 1½ -2 oz. of low fat cheese counts as 1 of the 2-3 daily recommended servings

20. Meat & Alternatives Girls & Boys aged 9-13

21. Have meat alternatives like beans, lentils and tofu often Eat at least 2 servings of fish each week Select LEAN (lower fat) meat and alternatives (with little or NO added fat or salt) Trim the visible fat from meats Remove the skin on chicken For lunch meats, sauges, or prepackaged meats choose those lower in salt (sodium) and fat

22. Palm = 3 oz. of meat 1-2 servings or 6 oz. of lean (less fat) meat per day

23. Thumb Tip = 1 Teaspoon 3 Teaspoons = 1 Tablespoon

24. A Handful = 1-2 oz. of Snack food

25. One serving of meat or fish is about what fits in the palm of your hand. One serving of fresh fruit is about the size of your fist. A serving of cooked vegetables, rice, or pasta should fit in your cupped hand.

27. Use it to compare and choose healthier food products It gives information on the amount of the 13 core nutrients and calories in an amount of food. Increase or decrease your intake of any nutrient.

28. 1.) Too much food overall 2.) Not enough fibre 3.) Too much fat 4.) Too much refined sugar 5.) Too much salt 6.) Not enough water intake 7.) Not enough fruits and vegetables

29. 60 mins of vigorous-intensity activities 3 days/ week Activities that strengthen muscle and bone at least 3 days/week More daily physical activity… the better! 12-17 yrs old