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Canada’s Food Guide and Nutrition Facts Labels

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Canada’s Food Guide and Nutrition Facts Labels

 

There are many benefits to eating a healthy diet. On a daily basis, it influences your mood and energy level. A balanced diet also reduces the risks associated to the development of mental and physical illnesses such as cardiovascular disease, diabetes, cholesterol, various types of cancer and depression.

Here are a few tips on how to adopt a healthy diet.

Canada’s Food Guide

  • Respect the idea of a balanced plate, meaning fill half (1/2) of your plate with vegetables, or two portions of vegetables per meal; a quarter (1/4) with whole-grain cereal products with at least 3 g of fibre per portion; and the last quarter (1/4) with “meat and alternatives” (meat, poultry, fish, seafood, seeds and nuts tofu, vegetables, etc.).
  • Complete your meal with a low-fat choice from the “milk and alternatives” group.
  • Finish your meal with a fresh or frozen fruit.  
  • Try to follow suggested serving sizes.  

A handful or 250 ml (one cup) equals a serving of vegetables, two servings of pasta, two servings of chopped fruit and one portion of milk.
The palm of your hand equals one serving, or 75 to 90 g
(2 1⁄2 to 3 oz) of meat, poultry or fish.
The tip of your thumb equals one serving, or 5 ml (1 tsp) of oil or margarine.

  • Stop eating when you feel full.
  • Savour each mouthful and when you are no longer hungry, stop eating.
  • Drink water to quench your thirst.

 

Nutrition Facts

The Nutrition Facts label is a very useful tool when you understand how to use it!

Portion (e.g., per 250 ml) 

The information in the Nutrition Facts label corresponds to the serving size indicated. Compare this serving with what you actually eat.

 

Fat 

Choose foods that contain less than 3 g of fat per portion, or less than 5% of the Daily Value.

Saturated and trans 

Look for foods that contain less than 2 g of saturated fat per portion, with no trans fat, or less than 5% of the Daily Value.

Sodium

Choose foods with less than 150 mg of sodium per portion, or less than 5% of the Daily Value.

Fibres 

Select foods with at least 3 g of fibre per portion, or at least 10% of the Daily Value.

 

Pharmacy service

A nutritionist can inform you about a balanced diet that can reduce the risks associated with the development of certain illnesses such as cardiovascular diseases.

If for any reason you need a dietary supplement, don’t hesitate to talk to your Access pharma affiliated-pharmacist, an accessible health care professional. 

 

To download the PDF brochure, click here

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