Worksheet To Plan A Day Of Healthy Eating Page 2

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Canada Food Guide Recommended
One Food Guide serving is:
Daily Servings
Males
Females
Fruit and
• ½ cup* frozen, fresh or canned fruit or vegetables
vegetables
• 1 piece of fruit
19-50
51+ years
19-50
51+ years
• 1 cup raw greens (e.g. lettuce) or ½ cup cooked
years
years
greens (e.g. cooked spinach)
Fruit and
• ½ cup juice
8-10
7
7-8
7
vegetables
Grains
• 1 slice of bread (35 g)
Grains
8
7
6-7
6
• ½ bagel, pita or tortilla
Milk and
• ½ cup cooked rice or other grains, or pasta
2
3
2
3
alternatives
• 30 grams of cold cereal
• ¾ cup hot cereal
Meat and
3
3
2
2
alternatives
Milk and
• cup milk or soy milk
alternatives
• ¾ cup yogurt
• Oils and fats: The Canada Food Guide recommends a small
• 50 grams** cheese
amount of oils and fats (30-45 ml or 2-3 Tbsp), with a focus on
Meat and
• 75 grams (½ cup) cooked meat, poultry or shellfish***
healthful unsaturated fats, which are usually liquids that come from
alternatives
• ¾ cup legumes (e.g. beans, lentils);
plants such as olive oil, Canola oil or soybean oil.
• 2 eggs
• Other foods: The Canada Food Guide recommends that people
limit their consumption of foods and beverages high is calories,
• 2 Tbsp peanut butter
fat, sugar and/or sodium (salt), such as alcohol, cakes, candies.
• ¼ cup nuts
Experts suggest consuming a maximum of 150 calories of these
Fats/oil
1 Tbsp oil, mayonnaise, margarine, butter etc
foods in a day.
* ½ cup is 125 ml
** 50 grams of
*** 75 grams of cooked meat,
(4 oz.), which is
cheese is about
poultry or shellfish is about
Example of Completed Food Monitoring
a little bit smaller
the size of two
the size of a deck of cards
than a tennis ball
9-volt batteries
Sheet
F/V
Gr
Milk
Meat
Oil
cal
Breakfast
1 whole grain bagel
2
2 Tbsp raspberry jam
50
Note
1 Tbsp non-hydrogenated margarine
1
1 banana
1
The recommended servings in Canada’s Food Guide are
½ cup juice
1
based on the average Canadian male and female. If you
Mid-morning snack
are significantly larger/smaller than the average Canadian,
¼ cup almonds
1
are very active or have weight loss or weight gain goals
then you may need to adjust the number of recommended
Lunch
servings. You can find information on how to do this in the
1 cup pasta
2
booklet “Healthy Eating: A practical guide”, which you can
1 cup tomato & veggie pasta sauce
2
download from the nutrition section of Concordia Health
Salad of 1 cup lettuce + ½ cup chopped
2
Services’ website at
vegetables
topics/nutrition.html. The booklet also contains plenty of
1 Tbsp low-fat salad dressing
1
information on healthy nutrition.
Mid-afternoon snack
1 low-fat granola bar
100
¾ cup yogurt
1
Dinner
75 grams grilled salmon
1
1 cup rice
2
1 cup roasted vegetables
2
1 Tbsp olive oil for roasting
1
Evening snack
SGW Campus
Loyola Campus
50 grams cheese
1
1550 de Maisonneuve W, GM-200
7141 Sherbrooke St. W., AD 131
My TOTAL for the day
8
6
2
2
3
150
514-848-2424 ext. 3565
514-848-2424 ext. 3575
concordia.ca/health
My GOAL for the day
8
6
2
2
3
150

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