healthy Living Canada food Guide **some resources are for London, Ontario**

1. Healthy Living

2. Follow your doctor’s advice!
•All of this information is general
information, not medical advice. Always
follow your doctor’s advice and ask if you
have questions especially if you have a
medical condition or special diet.

3. Energy
•Your body needs energy to move every day
•Where does your body get it’s nutrition
from?

4. FOOD!

5. Food
•There are so many foods!
•How do we group them together?

6. Canada's New Food Guide
The Canada Food Guide emphasizes the importance of
healthy eating and physical exercise.
Following the Guide can help reduce the risk of obesity
and disease.

7. Have Plenty of Fruits and
Vegetables
How many fruits and vegetables can we name in one minute?
Fruits Vegetables

8. Eat Protein Foods
• You can get protein from a variety of healthy foods like:
Beans, lentils and peas
Seafood
Meat
Nuts
Eggs
Greek yogurt

9. Choose Whole Grain Foods
• Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product.
• Some examples of grain products are: Bread, pasta,
oatmeal, breakfast cereals, and tortillas.
• Which of these is not a whole grain food?
whole wheat crackers
broccoli
whole wheat bagels

10. Riddle
• I am a fruit.
• I grow in hot countries .
• I have a greenish/yellowish shell and yellow fruit.
•A pineapple!

11. Riddle
• I am a vegetable
• I grow around the world.
• I am long and green. My outside is a dark green and my
inside is a light green. I have seeds and am watery.
• You might eat me with ranch dressing.
•A cucumber!

12. Riddle
• I am a grain.
• I am made in bakeries.
• You can cut me in half and put jam, peanut butter,
cream cheese or butter on me.
• I have a hole in the middle of me.
•A bagel!

13. Food Riddles
• Think about a food you enjoy eating
• Make a riddle card about your food
• Write 3 clues about the food
•What food group does it belong to?
•Where can it be found/Where does it grow?
•How it looks or tastes?

14. Make Water Your Drink of
Choice
• Drink water instead of sugary drinks.

15. Eat Well Plate

16. Be Mindful of Your Eating
Habits
• Take time to eat
• Notice when you are hungry and when you are full. It can take up to
20 minutes from the time you start to eat to feel full.

17. Cook More Often
• Plan what you eat.
• Involve others in planning and preparing meals.

18. Enjoy Your Food
• Culture and food traditions can be part of healthy eating.
• Celebrate the food you’re eating.

19. Eat Meals with Others
• Enjoy meals with friends and family.

20. Use Food Labels
• .

21. Limit Foods High in Sodium,
Sugars, or Saturated Fat

22. Be Aware of Food Marketing
• Look at flyers and ads for restaurants. Do they appeal to the
instant gratification monkey or the rational decision maker?
• Look at healthy food. Does it look good too?

23. Eat Well. Live Well. Canada’s Food Guide
water whole fruit protein vegetables
1. Make ___________________ your drink of choice.
2. Have lots of ____________________________ and
____________________.
3. Choose ________________ grain foods.
4. Eat _____________________ foods.

24. aware salt fat enjoy labels
others often sugars mindful
5. Eat meals with ____________________________ .
6. ____________________ your food.
7. Use food __________________________ .
8. Have less food that is high in sodium (_____________),
___________________ saturated ________________.

25. aware salt fat enjoy labels
others often sugars mindful
9. Be _______________________ of food
marketing.
10. Be ______________________ of your eating
habits.
11. Cook more ______________________.

26. Label exercise

27. Active Living
• Active living is a way of life where physical, social, mental, emotional
and spiritual activities are valued and integrated into daily living
• What does active living mean to you?

28. How much time should you spend being
active each week to see health benefits?
(page 1)
•You should spend at least 2.5 hours a week
being active.

29. How much time should you exercise
at a time?
•You should spread you exercise through the
week, for at least 10 minutes at a time.

30. What should you not do too much of
during your free time?
•You shouldn't spend too much time
watching TV or sitting in front of the
computer.

31. Is physical activity safe for everyone?
(page 2)
The recommended 2.5 hours of physical activity a week applies to all
adults aged 18-64 years who do not have a suspected or diagnosed
medical condition.
Talk to your doctor if you are unsure or have questions

32. Muscle strengthening activities help build
your muscles. Which is NOT a muscle
building activity:
A) Push ups
B) Climbing the stairs
C) Sleeping
D) Lifting weights
C) Sleeping
This Photo by Unknown Author is licensed under CC BY-NC-ND

33. Why are strengthening activities
important?
Strengthening activities help to keep our muscles and
bones strong.

34. What are some health benefits of being
active? (The answers are in two places under Health Benefits)
A) Reduce stress
B) Helps prevent disease and illness (heart disease, stroke, diabetes)
C) Increase energy
D) Contribute to positive mental health.
E) All of the above
E) All of the above.

35. How should you start to exercise?
Slowly increase your activity level if you are
not active now.
Every step counts!

36. Places to exercise
• We talked about a lot of places and activities to exercise when we
talked about leisure.
• You can do anything from a free walk around your neighbourhood,
classes through the PUC or Hutton House to working out in a gym
such as the YMCA, Hutton House or many other gyms in the city with
memberships.

37. Hutton House
• Does anybody go to the Hutton House gym? What do you do there?
• They have adaptive equipment.
• There are also cooking classes at Hutton House with a focus on
healthy eating.

38. Community Resources
• See handouts
• Finding a doctor – Health Care Connect
• Telehealth – call if you need medical advise such as where to go – Call
911 if it is an emergency.
• www.southwesthealthline.ca– This website has a lot of health
information, services, events and links.

39. Middlesex Health Unit
• The Middlesex Health Unit is an important part of our community. It
provides different programs and services to people in need including
health information, a sexual health clinic and an immunization clinic.
• The clinic is located at 50 King Street, London
• Hours of operation are Monday to Friday, 8:30am to 4:30pm

40. Help with Stopping Smoking
• https://www.smokershelpline.ca/
• See website for costs of smoking, health reasons and tools
• The Middlesex-London Health Unit has a Quit Clinic
• Talk to your doctor

41. Alcohol
If you choose to drink, drink responsibly.
According to Canada’s guidelines, zero should be the limit if you are
• driving a vehicle or using machinery and tools
• taking medicine or other drugs that interact
with alcohol
• doing any kind of dangerous physical activity
• living with mental or physical health problems
• living with alcohol dependence
• pregnant or planning to be
pregnant
• responsible for the safety of
others
• making important decisions

42. Play charades for Healthy Living

43. Dear Lani,
When I go to the grocery store, I sometimes forget the
most important things I wanted to buy. I also waste a
lot of time going back and forth across the store
because I think of something I need that is on the other
side. What should I do?

44. Dear Lani,
I am often late for my appointments because I am
looking for my keys. Sometimes they are in my purse,
sometimes in the pocket of the last pants or coat I
wore, and sometimes, they are on a desk or table often
hidden underneath other things. What should I do?

45. Time
• There are ____ minutes in an hour
• Half an hour is ____ minutes (half past)
• A quarter of an hour is ____ minutes (quarter after or
quarter to)