Let's Talk About Healthy Eating
- englishiseasierwithamal.com
- Apr 8
- 5 min read
Updated: 5 days ago
Let's Talk About Healthy Eating
Amina: A newcomer to Canada looking to improve her family's diet.
Mark: A community health worker at a local center.
Amina: Hi Mark! I’ve been looking at this Canada’s Food Guide. It says my 10-year-old son needs 6 servings of Grain Products every day. That sounds like a lot! Isn't it?
Mark: It might seem like a lot, but a "serving" is often smaller than people think. For example, one slice of bread is one serving. If he has two slices of toast for breakfast and a sandwich at lunch, he’s already at 4 servings!
Amina: Oh, I see! My daughter is 15. The chart says she needs 3 to 4 servings of Milk and Alternatives. We don't drink a lot of dairy milk. What else can she have?
Mark: Great question. The guide suggests fortified soy beverages as an alternative to milk. You can also use yogurt or kefir. She should aim for 500 mL of milk or fortified soy beverage every day to get enough vitamin D.
Amina: That's helpful. I also noticed a section on Oils and Fats. Should we avoid all fat?
Mark: Not at all! The guide recommends including a small amount—about 30 to 45 mL—of unsaturated fat each day. This includes vegetable oils like canola or olive oil. However, you should limit things like butter, lard, and shortening.
Amina: What about dinner? We usually make a big stir-fry.
Mark: Stir-fries are excellent! To follow the guide, try to include at least one dark green vegetable like broccoli and one orange vegetable like carrots. Also, try using meat alternatives like beans, lentils, or tofu more often.
Amina: My husband is over 50. Does he need anything special?
Mark: Yes, according to the guide, the need for vitamin D increases after age 50. It's recommended that everyone over 50 take a daily supplement of 10 µg (400 IU).
Amina: And for physical activity? We try to walk, but is that enough?
Mark: Walking is a great start! Adults should aim for at least 2 ½ hours of moderate to vigorous activity each week. For children, the goal is at least 60 minutes every day.
Amina: This is a lot to remember, but it sounds like it will help us stay healthy and reduce the risk of diseases like type 2 diabetes.
Mark: Exactly. It's about making small, healthy choices every day!
I. Based on the conversation and the Food Guide, match the word to its definition:
Word/Phrase Definition
1. Serving A. Meat with very little fat.
2. Legumes B. A mix of many different types of things.
3. Fortified C. Medium intensity (not too fast or slow).
4. Accumulate D. A pill taken to add nutrients to the diet.
5. Poaching E. A disease that makes bones weak.
6. Unsaturated fat F. Moving at a steady, regular pace.
7. Whole grain G. High-intensity or very active.
8. Savour H. To remove the fat from the edges of meat.
9. Sodium I. Small, fiber-rich seeds used as a grain.
10. Vitality J. A fermented milk drink.
11. Kefir K. Another word for salt.
12. Quinoa L. To get or collect over time (e.g., exercise).
13. Vigorous M. A specific amount of food used for counting.
14. Trim N. To cook in a small amount of liquid.
15. Consistent O. Beans, lentils, and chickpeas.
16. Osteoporosis P. Nutrients like vitamins or minerals added to food.
17. Supplement Q. To enjoy or taste food slowly.
18. Moderate R. Healthier fats found in vegetable oils.
19. Variety S. Grain that includes all parts of the kernel.
20. Lean T. Physical strength and energy.
II. Answer the following questions:
1. How many servings of Vegetables and Fruit should a male aged 19-50 have daily?
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2. What are two examples of dark green vegetables?
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3. What should you look at on a food label to compare products?
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4. Name three types of fish recommended by the guide.
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5. How much milk is recommended daily for adequate Vitamin D?
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6. What is the recommended serving size for cooked leafy vegetables?
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7. What are three benefits of being active and eating well?
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8. How many minutes of activity should children and youth get daily?
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9. What should women of childbearing age take every day?
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10. Which two nutrients must pregnant women ensure are in their multivitamin?
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11. How many extra Food Guide Servings do breastfeeding women need?
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12. Which specific supplement is recommended for people over 50?
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13. What is the serving size for cheese?
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14. Give an example of a healthy snack for a pregnant woman.
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15. What are three types of "Oils and Fats" to limit?
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16. How many servings of fish should you eat each week?
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17. What is a "calorie-free" way to quench your thirst?
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18. Why should you have breakfast every day?
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19. What does the guide say about 100% juice?
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20. What cooking methods are recommended to use little or no added fat?
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III. Answer the following Yes/No Questions:
1. Does a 4-year-old need 5 servings of Vegetables and Fruit?
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2. Is 125 mL of juice considered one Food Guide Serving?
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3. Should you choose whole grain products at least half the time?
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4. Is butter a recommended type of unsaturated fat?
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5. Do teenagers (14-18) need more Milk servings than adults (19-50)?
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6. Should you remove the skin from poultry before eating?
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7. Is 1 cup (250 mL) of raw leafy vegetables one serving?
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8. Does the guide suggest drinking 2% milk?
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9. Should you avoid all fats for young children?
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10. Does physical activity help with maintaining a healthy body weight?
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11. Are "Meat Alternatives" like tofu and lentils encouraged?
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12. Is a bagel (45g) considered two servings of Grain Products?
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13. Should you limit your intake of processed meats like sausages?
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14. Is 175 mL of yogurt equal to one serving?
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15. Can you count 2 eggs as one Meat and Alternatives serving?
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16. Is it better to deep-fry vegetables than to steam them?
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17. Should you drink more water when you are very active?
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18. Is 60 mL of shelled nuts considered one serving?
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19. Do adults need 60 minutes of vigorous activity every day?
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20. Is it important to eat with family and friends?
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1. Eat at least one dark green and one ________ vegetable each day.
2. Use ________ oils such as canola, olive, and soybean.
3. For Grain Products, choose those that are lower in fat, sugar, or ________.
4. One serving of bread is ________ slice.
5. Drink ________ regularly to satisfy your thirst.
6. For adults, accumulate at least ________ hours of physical activity per week.
7. People over 50 need a Vitamin D supplement of ________.
8. A serving of cooked fish or lean meat is ________ grams.
9. Replace fruit juice with ________ more often.
10. Soft margarines should be low in ________ and trans fats.
11. Young children have small ________ and need nutritious snacks.
12. Use the ________ table to compare food products.
13. One serving of peanut butter is ________ tablespoons.
14. Enjoy the ________ taste of grain products with small amounts of spreads.
15. Health Canada provides advice for limiting exposure to ________ in fish.
16. Eating well can reduce the risk of ________, heart disease, and some cancers.
17. One serving of cooked rice or pasta is ________ ml.
18. Spend ________ time being inactive, such as watching TV.
19. All women who could become pregnant need a multivitamin with ________.
20. Serving small nutritious ________ helps young children grow.
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