portion wise - n295

How to Eat for a Healthy Body

*image taken from Alberta Health Services

• Assign foods to correct food groups in Canada’s Food Guide

• Identify how much a serving size is in Canada’s Food Guide

• Determine how many servings of each food group we need per day

• Identify things that can change how much food we need to eat

A portion is the amount of food a person eats

at meals and snacks. Different people eat

different portions of food.

A serving size is a standard amount of food

as defined by Canada’s Food Guide

8 oz. 240 mL

12 oz. 360 mL

20 oz. 600 mL

2.5 oz. 75 grams

7 oz. 210 grams

2.5 oz. 75 grams

8 oz. 240 grams

3 cups 30 cups

• Portions have gotten a lot bigger over the past 20 years– People are putting more fat and sugar

into their bodies• Knowing the right amount of food for

you will help you have a healthy body

• A serving is a standard amount of food determined by Canada’s Food Guide

• Canada’s Food Guide shows you examples of how much a serving is, and how many servings you should eat

Item Quantity Represente

d

Foods Represented

One Food Guide Serving

*some exceptions

Baseball, light bulb

or fist

1 cup (250 mL)

cold cereal Grain Productssalad Vegetables and Fruit

fruit, 1 medium Vegetables and Fruitmilk Milk and Alternatives

Tennis ball ¾ cup (175 mL)

hot cereal Grain Productsyogurt Milk and Alternatives

beans or lentils Meats and AlternativesComputer

mouse½ cup (125

mL)vegetables,

cookedVegetables and Fruit

tomato sauce Vegetables and Fruitpotato, 1 medium Vegetables and Fruit

pasta and rice Grain ProductsDeck of cards or palm of

hand

2 ½ oz (75 grams)

meat, chicken or fish

Meats and alternatives

Item Quantity Represente

d

Foods Represented

One Food Guide Serving

*some exceptions

Hockey puck

1 cup (250 mL)

bagel, mini 2 Grain Products

bun, hamburger or hotdog

2 Grain Products

potato chips, mini bag, 30 g

High Sugar, Fat & Salt Food

Dice or thumb tip

1 tsp (5 mL butter High Sugar, Fat & Salt Food

sugar cube High Sugar, Fat & Salt Food

Two 9 volt batteries or two thumbs

1 ½ oz (50 grams)

Cheese Milk and Alternatives

• Canada’s Food Guide tells you how many servings you should eat based on age

• Other things will change how much food you should eat:– body size– activity level– gender

• Boys tend to be bigger, stronger, and taller than girls, so they need more energy from food

• People who are active burn off more energy, so they need more energy from food to keep growing

• A tall person needs more energy from food than a short person to keep their muscles and bones growing

Listen as we read what Marie ate during the

day. In your teams, record how manyservings Marie ate of your food group.

Marie is 9 years old and in grade 5. For a childbetween 9 and 13 years old, Canada’s Food

Guide recommends:

Marie actually ate:

6 Vegetables and Fruit

6Grain

Products

3-4 Milk and

Alternatives

1-2Meats and

Alternatives

0High Sugar, Fat, and Salt

Foods

4 Vegetables and Fruit

8Grain

Products

1 ½ Milk and

Alternatives

2Meats and

Alternatives

5High Sugar, Fat, and Salt

Foods

For the next three days, record everythingyou eat in the “Three Day Food and Drink

andActivity Record”

Fill in the first three columns, but leave thelast column blank. The last column will befilled in during class after everyone hascompleted their record.