THIRST
FOR NUTRITION
THIRST
ADD VALUE TO YOUR CHOICES
FOR NUTRITION
ADD VALUE TO YOUR CHOICES
2%
9%
MILK
8%
5%
250 mL
2%
MILK
9%
8%
250 mL
1%
CHOCOLATE
MILK
1%
250 CHOCOLATE
mL
MILK
9%
9%
5%
4%
4%
27%
27%
11%
11%
1%
17%
28%
28%
1%
17%
24%
5%
18%
5%
18%
24%
8%
24%
8%
24%
10%
129
129
10%
166
166
250 mL
100%
ORANGE
100%
JUICE
ORANGE
200 mLJUICE
233%
1%
1%
9%
1%
1%
9%
00
1%1%
9% 9%
0
0
14%
0
3%
3%
0
233%
2%
9%
2%
9%
94
22%1%
1%
3%
883%
0
141
0
94
200 mL
FRUIT-FLAVOURED
FRUIT-FLAVOURED
DRINKDRINK
200 mL200 mL
POP
POP 355 mL
355 mL
SPORTS
DRINK
591 mL
SPORTS
DRINK
0
0
0
0
16%
0
0
WATER
0
0
0
0
0
0
1%
5%
5%
0
0
0
1%
0
0
0
0
0
0 22%
0
0
0
0
0
16%
0
591 mL
WATER
14%
0
0
0
0
0
1%
2%
0
0
141
158
1%
0
88
2%
158
0
0
0
Percent values are based on nutrient recommendations for 9–13 year olds (Dietary Reference Intakes, National Academy of Sciences, 2010).
Do you drink enough?
How do you quench your thirst?
Do you drink enough?
How do you quench your thirst?
Percent values are based on nutrient recommendations for 9–13 year olds (Dietary Reference Intakes, National Academy of Sciences, 2010).
© BC Dairy Association 2014
HOW DO YOU QUENCH
YOUR THIRST?
STEP 1: WHAT DO YOU DRINK
IN A DAY?
LIST everything* you drank yesterday.
Choose one unit (mL or cups) to record your amounts.
Use the measuring cup graphic as a reference.
BEVERAGE
STEP 2: DO YOU DRIN
COMPARE your total with the recommended am
RECOMMENDED DAILY BEVERA
9–13
AGE (years)
AMOUNT
(mL or cups)
AMOUNT
PER DAY
14–
(L)
1.6–1.8 L
1.8–2
(CUPS)
7–8 CUPS
8–11 C
MORNING
Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride a
591mL
2 ½ cups
355 mL
1 ½ cups
250 mL
200 mL
125 mL
1 cup
¾ cup
½ cup
Are you on track?
MID-DAY
4 cups
(1litre)
MY RECOMMENDED INTAKE:
YES
Great, you are drinking enough! If y
to make your choices more nutritiou
on to STEP 3 to make a plan.
NO
You are not alone! Move on to STEP
you wish to make a plan.
IDEAS FOR ACTION
Here are some ideas to help you drink enough o
more nutritious.
Keep a cold pitcher of water in your fridge.
Make a smoothie for a snack. Blend a few ha
scoops of yogurt and some milk.
EVENING
1000 mL
MY TOTAL:
Schedule regular water breaks during workou
Serve milk at meals.
Add slices of cucumber, lemon or orange to y
natural, refreshing flavour.
Invest in a good thermos to carry milk in your
*Beverages include water, juice, milk and
just about any other beverage you can think of.
Keep a water bottle on your desk.
MY TOTAL
Drink warm milk at bedtime.
Advocate for functional water fountains at you
© BC Dairy Association 2014
AT DO YOU DRINK
yesterday.
s) to record your amounts.
phic as a reference.
ERAGE
f.
STEP 2: DO YOU DRINK ENOUGH?
STEP 3: TAKE ACTION
COMPARE your total with the recommended amount for your age.
LOOK over your beverage choices in STEP 1 and your assessment in
STEP 2.
RECOMMENDED DAILY BEVERAGE INTAKE
9–13
14–18
19+
(L)
1.6–1.8 L
1.8–2.6 L
2.2–3 L
(CUPS)
7–8 CUPS
8–11 CUPS
9–13 CUPS
AGE (years)
AMOUNT
(mL or cups)
AMOUNT
PER DAY
Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride and Sulfate, 2004.
MY TOTAL:
cups/mL
MY RECOMMENDED INTAKE:
cups/mL
Are you on track?
Do you need to drink more? Or do you want to make your beverage
choices more nutritious?
NOTE: Canada’s Food Guide recommends drinking 2 cups of
milk or fortified soy beverage every day, and satisfying your thirst
with water. The food guide also recommends choosing fruits more
often than fruit juice and limiting sweetened hot or cold drinks.
CONSIDER the IDEAS FOR ACTION or the ADD VALUE TO YOUR
CHOICES chart to get ideas for a plan.
MAKE a plan to drink enough, or to make your choices
more nutritious.
• choose a specific beverage
• choose a beverage you will really drink
• choose a time of day when you will take action
YES
NO
Great, you are drinking enough! If you wish
to make your choices more nutritious, move
on to STEP 3 to make a plan.
EXAMPLE:
You are not alone! Move on to STEP 3 if
you wish to make a plan.
MY PLAN:
I will have milk instead of juice at lunch.
IDEAS FOR ACTION
Here are some ideas to help you drink enough or make your choices
more nutritious.
Keep a cold pitcher of water in your fridge.
Make a smoothie for a snack. Blend a few handfuls of fruit, a few
scoops of yogurt and some milk.
Schedule regular water breaks during workouts.
Serve milk at meals.
Add slices of cucumber, lemon or orange to your water for a
natural, refreshing flavour.
Invest in a good thermos to carry milk in your lunchbag.
MY TOTAL
Keep a water bottle on your desk.
Drink warm milk at bedtime.
Advocate for functional water fountains at your school.
If you have more nutrition questions, call
HealthLink BC at 8-1-1 and ask to speak to a dietitian.
© BC Dairy Association 2014
THIRST
FOR NUTRITION
Check if you are on track…
CHECK ON
STEP 4: DESign Your Plan
FolloW uP Your Plan
Plans make things happen!
TRACK your Food guide Servings from
the food group in your plan (STEP 4).
CHOOSE one food group to improve.
REVIEW the list of foods you ate. are there substitutions you can make?
MAKE your plan very specific:
•Thefoodyouwillreallyeat
•Whereyouwillbe
FOODS I ATE FROM THE
BALANCE
FOODTRACK™
FOOD GROUP
# OF FOOD
GUIDE SERVINGS
FOODS
•Timeofday
Milk & Alternatives
FooD grouP
1
Plan: I will replace my coffee at lunch with
a glass of milk.
MY Plan For
MY Plan For
D AY 1
EXaMPlE:
SErVingS STill nEEDED:
FooD grouP
MY TOTAL FOR DAY 1
SErVingS STill nEEDED:
Plan:
Check if you are on track…
D AY 2
STEP 5: iS Your Plan on TraCk?
CHECK ON
FAT
F O R A D U LT S
CHECK ON
FOODTRACK™
CHECK ON
CAFFEINE
THINKaboutyourplan.Askyourselfthefollowingquestions:
FIBRE
FOODTRACK™
FOODTRACK™
• WhenwillIstart?
• WherewillIbe?(home,work,school,etc.)
MY TOTAL FOR DAY 2
• What might interfere?
• HowwillIovercomethis?
How much caffeine do you get?
Find out what’s too much.
• Would a different meal or snack time be better?
• is my plan realistic?
Ifnot,gobacktoSTEP4andreviseyourplan.
TRACKyourplanusingtheFollowUponthenextpage.
Do you get enough calcium from the foods you
eat? Check it out… your body will thank you!
Most Canadians need more fibre.
Here’s a rough way to check on fibre.
TM
D AY 3
Some fat is essential every day—but how much
is too much? Check the fat in your diet.
by using the rest of the FoodTrack series.
•CanIpicturemyselffollowingthisplan?
CONGRATULATIONS! You have learned a simple process
to check for food group balance. repeat this process
any day to see if you are on track.
Formoreinformation,
call a nutrition educator at:
604-294-3775 or
1-800-242-6455
MY TOTAL FOR DAY 3
Did you meet your plan?
or do you need to go back to STEP 4 and change your plan?
www.bcdairyfoundation.ca
© BC Dairy Foundation 2007
Visit Canada’s Food Guide online at
www.healthcanada.ca/foodguide to learn more.
Remember, success comes with practice!
PrOOF TO CLIeNT
11
Sept 29 , 2007
IP 8
Hine Design: 3356-Check On Balance_print final
CHECK ON BALANCE FOODTRACK ™
Are
your
food
choices
on track?
TryFoodTrack
FoodTrack —
Are
your
food
choices
on track?
Try the
it’s easy
and you
make
the
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process
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and get on track.
™
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CHECK ON
LIST everything you ate and drank yesterday, noting the time you ate.
FAT
INCLUDE all meals, beverages, and snacks.
Don’t forget—if you work at night and sleep during the day, breakfast is the first meal you eat when you get
up, even if it’s in the afternoon!
F O R A D U LT S
CHECK ON
FOODTRACK™
It’s okay if yesterday wasn’t a typical day. You are learning a process of how to check protein in your diet.
CHECK ON
CAFFEINE
FIBRE
eXaMpLe:
FOODTRACK™
12
noon
LUNCH
cup milk
2 slices bread
5 oz. roast chicken on salad
/1 2
™
FOODTRACK
TIME
BREAKFAST
TIME
Snack
TIME
LUNCH
TIME
Snack
TIME
dINNER
TIME
How much caffeine do you get?
Find out what’s too much.
Some fat is essential every day—but how much
is too much? Check the fat in your diet.
Find out if your protein intake
is on track and on time.
Snack
Most Canadians
need more fibre.
TIME
Here’s a rough way to check on fibre.
© Bc Dairy association 2013
by using the rest of the FoodTrack series.
TM
For more information,
call a nutrition educator at:
604-294-3775 or
1-800-242-6455
nutritioneducationbc.ca
© BC Dairy Association 2014
Do you drink enough?
How do you quench your thirst?
THIRST FOR NUTRITION
© BC Dairy Association 2014