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Fruits & VegetablesFruits & VegetablesGrain ProductsGrain ProductsMilks & AlternativesMilks & AlternativesMeat & AlternativesMeat & Alternatives

Fruits & VegetablesFruits & VegetablesGrain ProductsGrain ProductsMilks & AlternativesMilks & AlternativesMeat & AlternativesMeat & Alternatives

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

Girls & Boys aged 9-13

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

Serving

Size Tips

A Tennis Ball A Tennis Ball = = 1 serving of fruit1 serving of fruit

A healthy diet includes 2-4 servings A healthy diet includes 2-4 servings of fruit per dayof fruit per day

A Fist or A Fist or Cupped Hand Cupped Hand

= 1 Cup= 1 Cup- 1 cup of raw, leafy green vegetables- 1 cup of raw, leafy green vegetables

- ½ cup of cooked or raw, chopped - ½ cup of cooked or raw, chopped vegetables or fruitvegetables or fruit

Girls & Boys aged 9-13

Girls & Boys aged 9-13

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

A Fist or A Fist or Cupped Hand Cupped Hand

= 1 Cup= 1 Cup

1 serving = ½ cup of cereal, cooked 1 serving = ½ cup of cereal, cooked pasta, or ricepasta, or rice

Girls & Boys aged 9-13

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

A Thumb A Thumb = =

1 oz. of cheese1 oz. of cheese1½ -2 oz. of low fat cheese counts as 1 of 1½ -2 oz. of low fat cheese counts as 1 of

the 2-3 daily recommended servingsthe 2-3 daily recommended servings

Girls & Boys aged 9-13

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

PalmPalm = =

3 oz. of meat3 oz. of meat1-2 servings or 6 oz. of lean 1-2 servings or 6 oz. of lean

(less fat) meat per day(less fat) meat per day

Thumb Tip Thumb Tip = 1 Teaspoon= 1 Teaspoon

3 Teaspoons = 1 Tablespoon3 Teaspoons = 1 Tablespoon

A Handful A Handful = =

1-2 oz. of1-2 oz. of

Snack foodSnack food

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.

• 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.

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

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