Lesson
1
Introduction to
Healthy Eating
................................................
Lesson
1
Healthy Eating Check-up
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Lesson
1
Canada’s Food Guide and
Healthy Eating
amount and type of food
Four Food Groups:
• Vegetables and Fruit
• Grain Products
• Milk and Alternatives
• Meat and Alternatives
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Lesson
1
Canada’s Food Guide and
Healthy Eating
• the number of Food Guide
Servings people should eat
from each food group
• what foods to choose from
each food group,
• advice for different ages
and stages
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Lesson
1
Healthy Eating Check-up
1. How many meals do you
usually eat each day?
a)
b)
c)
d)
3 meals
4-5 small meals
2 meals
1 large meal
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Lesson
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Healthy Eating Check-up
2. What kind of breakfast do you
usually eat?
a) Bacon, fried eggs, and toast
with butter
b) Whole grain cereal with milk
and fruit
c) Muffin and coffee to go
d) Whole wheat toast with nut
butter and fruit
e) No breakfast, just coffee
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Lesson
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Healthy Eating Check-up
3. How many servings of
vegetables and fruit do you
eat each day?
a) 1-3
b) 4-6
c) 7 or more
One serving is:
•125 mL or ½ cup fresh, frozen
or canned veg or fruit
•250 mL or 1 cup salad
•1 piece of fruit
•125mL or ½ cup juice
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Lesson
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Healthy Eating Check-up
4. How often do you eat dark
green and orange vegetables?
1.
2.
3.
4.
Never
Twice a month
Three times a week
Every day
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Lesson
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Healthy Eating Check-up
5. Do you eat whole-grain food
such as whole-grain bread,
brown rice, whole wheat pasta,
oatmeal or bran cereal?
a) never
b) occasionally
c) most of the time
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Lesson
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Healthy Eating Check-up
6. What type of milk do you
drink?
a)
b)
c)
d)
e)
f)
skim or 1%
2%
Chocolate
Whole or Homo
Fortified soy beverage
Don’t drink milk or soy
beverages
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Lesson
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Healthy Eating Check-up
7. How often do you eat lower fat
milk alternatives like yogurt with
2% or less fat and/or cheese
with 15 to 20 % milk fat?
a) Never
b) Occasionally
c) Most of the time
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Lesson
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Healthy Eating Check-up
8. How often do you eat meal
alternatives such as beans,
lentils and tofu?
a)
b)
c)
d)
Never
Once in a while
Once or twice a week
At least three times a
week.
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Lesson
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Healthy Eating Check-up
9. How often do you eat grilled,
baked, poached, or canned fish?
1.
2.
3.
4.
Never
Once in a while.
Once a week.
At least two times a week.
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Lesson
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Healthy Eating Check-up
10. What is your usual portion of
meat or poultry?
1. About the size of 3 decks of
cards (225g/ 7 ½ oz cooked)
2. About the size of 2 decks of
cards (150 g / 5oz cooked)
3. About the size of 1 deck of
cards (75g / 2 ½ oz)
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Lesson
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Healthy Eating Check-up
11. What types of oils or fats do
you cook with?
a) Butter, hard margarine, lard,
hydrogenated shortening
b) Soft margarine or vegetable
oils
c) Some of each of the above.
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Lesson
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Healthy Eating Check-up
12. What type of beverages do
you drink most of the time?
a)
b)
c)
d)
e)
Water
100% juice
2%, 1% or skim milk
Coffee or tea
Diet soft drinks or other diet
drinks
f) Regular soft drinks or fruit
flavoured drinks
g) Sweetened hot beverages
(cappuccine, latte, etc)
h) Energy drinks
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Lesson
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Healthy Eating Check-up
13. What are you most likely to
snack on?
a) Fruit, vegetables, yogurt,
cheese, nuts and seeds, or
whole-grain crackers or pita
b) Chips, cheese snacks, or taco
chips
c) Popcorn or pretzels
d) Store bought muffins,
cookies or granola bars
e) Don’t snack
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Lesson
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Healthy Eating Check-up
14. How often do you eat out or
order in (restaurants, coffee
shops, cafeterias, fast food,
take out)
a)
b)
c)
d)
Almost every day
3 or 4 times a week
Once a week
2 or 3 times a month
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Lesson
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Healthy Eating Check-up
15. How often do you prepare
foods from fresh ingredients
rather than rely on processed
and convenience foods (do
you cook meals rather than
prepare purchased frozen or
refrigerated meals?)
a) Most of the time
b) Once in a while
c) Never
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Lesson
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Healthy Eating Check-up
Bonus for women who could
become pregnant: Do you
take a multivitamin containing
folic acid or folate.
a) Never
b) Occasionally
c) Daily
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Lesson
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Healthy Eating Check-up
Bonus for men and women
over age 50: do you take a
vitamin D supplement?
a) Never
b) Occasionally
c) Daily
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Lesson
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Healthy Eating Check-up
How healthy are your habits?
35-45: Super! You are a healthy eater
25-34: Very Good! Keep up the good work!
15-24: You have some changes to make.
Less than 15: You have lots of room for improvement!
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Lesson
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Activity
Personal Action Plan
for
Healthy Eating
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Lesson
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Lesson
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Healthy Eating Check-up
For more information:
Call 1-877-510-510-2 to speak to a Registered Dietitian
www.eatrightontario.ca
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