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Eat Well and Be Active Educational Toolkit
Eat Well and Be Active Educational Toolkit:
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Eat Well and Be Active Images
54 images that complement the poster and activity plans to promote healthy eating and physical activity messages.
Poster Images
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(PDF Version - 363 K)- Go for orange vegetables such as carrots, sweet potatoes, pumpkin, and winter squash each day.
- Read the Nutrition Facts table on food packages when grocery shopping. Compare the calorie, fat, sugar and sodium content of different brands or varieties of foods.
- Involve children in choosing foods at the grocery store by teaching them how to use the Nutrition Facts table.
- Drink more water in hot weather and when you are very active.
- In-line skating is an endurance activity. Endurance activities help your heart, lungs and circulatory system. Visit
Canada's Physical Activity Guide to Healthy Active Living to learn more.
- Be sure to include at least one dark green vegetable like broccoli, romaine lettuce or spinach each day.
- Explore the variety of colours, tastes and textures the Vegetables and Fruit food group offers.
- Include a small amount of unsaturated fat (such as, canola, flaxseed, olive, or soybean oils) each day to get the fat you need.
- Visit Canada's Physical Activity Guides online for ideas on how to spend active time outdoors and on the water!
- Check out your local community recreation department. They may rent out sports equipment and offer lessons.
- Check out examples of how to get started on flexibility and strength activities in Canada's Physical Activity Guides
- Being active at every age is important to keep your muscles and bones healthy. Physical activity improves quality of life and prolongs independent living. Learn more about being active as an older adult with Canada's Physical Activity Guide for Older Adults.
- Try balancing your meal by making half your plate vegetables and fruit, one quarter grain products and one quarter meat and alternatives. Be sure to include milk and alternatives as well, such as a glass of milk to drink.
- Learn more about Food Guide Servings
- Cross-country skiing is a great winter activity that you can do as a family. Get outdoors and enjoy the movement and fresh air.
- Looking for ways to stay active in the winter? Visit Be Heart Smart in the Winter for ideas.
- Shovelling snow keeps your laneway clear and safe. It is also an opportunity to be active in the winter as a family!
- Shovelling snow is a great winter-time endurance and strength activity. Visit Canada's Physical Activity Guide to Healthy Active Living for information on these types of activities.
- How many Food Guide Servings of Vegetables and Fruit do you need each day? What types of vegetables and fruit should you choose? Get the answers in Canada's Food Guide.
- Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
- Be a role model for healthy eating! Start by having meals together as a family as often as possible.
- Healthy eating and physical activity go hand-in-hand. Bring a Frisbee or a soccer ball to your next picnic! Get ideas on how to be active as a family by visiting Canada's Physical Activity Guide for Families.
- Mall walking is a great way to stay active all year long, especially during bad weather!
- Check out what workplace wellness programs are available. If none are available, organize lunch hour exercise with your co-workers.
- Learn more about being physically active and eating well during pregnancy with The Sensible Guide to a Healthy Pregnancy and Canada's Food Guide.
- Be active every day as part of a healthy pregnancy. See your health care professional before increasing your activity level.
- At the cafeteria, choose an apple, orange or fruit salad rather than a piece of pie or pastry for dessert.
- Make wise food choices wherever you go! Visit Canada's Food Guide online for healthy eating tips while eating away from home.
- How many Food Guide Servings of Grain Products do you need each day? What types of grain products should you choose? Get the answers in Canada's Food Guide.
- Make at least half of your grain products whole grain each day. Learn about whole grains at Whole Grains- Get The Facts.
- Make wise snack choices. Snacks will keep you energized and can provide important nutrients.
- Make a family commitment to try a new physical activity. For example, play football, Frisbee or tag in the park.
- Have breakfast every day. It may help control your hunger later in the day. Visit Canada's Food Guide for fast and easy breakfast ideas.
- Have vegetables and fruit more often than juice. Visit Canada's Food Guide for more tips on choosing foods.
- Arrange to meet a friend or co-worker for a walk every day. Use Canada's Physical Activity Guides for ideas on getting active.
- Encourage others to explore the outdoors! Walking is a great way to start being active. Visit Canada's Physical Activity Guides for more ideas.
- How many Food Guide Servings of Milk and Alternatives do you need each day? Visit Canada's Food Guide for the answer.
- Have 500 mL (2 cups) of milk every day for adequate vitamin D. Visit Canada's Food Guide for more tips on choosing milk and alternatives.
- Looking for ways to be active at play? Join a club or organization that coordinates active living activities.
- Enjoy winter by taking advantage of on-ice activities. You can skate, curl, play hockey or broomball. Learn more about the benefits of being physically active with Canada's Physical Activity Guides.
- Looking for activities you can do on the way? Start a 'walking school bus' in your community.
- Active transportation refers to human-powered transportation, like walking or cycling. It benefits our health and the environment!
- Soccer is a great way to be physically active, meet new people and be part of a team!
- Soccer is an endurance activity. Endurance activities help your heart, lungs and circulatory system. Visit Canada's Physical Activity Guide to Healthy Active Living for more information.
- Active transportation includes - walking, cycling, using a wheelchair, in-line skating or skateboarding.
- Visit a farmers' market. Try a variety of vegetables and fruit such as broccoli, rapini, cabbage, leafy greens, squash, pumpkins, apples, berries, peaches and pears.
- How many Food Guide Servings of Meat and Alternatives do you need each day? Get the answer in Canada's Food Guide.
- Have meat alternatives such as beans, lentils and tofu often. Visit Canada's Food Guide for more tips on choosing foods.
Supplementary images
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- Looking for ways to incorporate orange vegetables into your meals? Try carrots, squash, pumpkin, sweet potatoes or yams baked, boiled or pureed in soups.
- You don't need a lot of room to start a garden! Plant some herbs and small plants in pots and keep them by your window. Or, ask your local community centre about community gardens where you can use land and learn from other gardeners.
- Basketball is a great way to be physically active and keep your body working well!
- Canada's Physical Activity Guide for Youth recommends that youth accumulate at least 60 minutes of physical activity each day.
- Make your own salad dressing with canola or olive oil. Add balsamic, rice, wine or other vinegars. Flavour with lemon juice, dry or Dijon mustard, garlic and herbs.
- Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory, collards or kale. Make a salad with spinach or arugula instead of iceberg lettuce.
- Frozen vegetables and fruit are just as nutritious as fresh.
- Get your copy of Eating Well with Canada's Food Guide today! Keep a copy on your fridge.
- Eat at least two Food Guide Servings of fish each week.
- Choose fish such as char, herring, mackerel, salmon, sardines and trout. These types of fish are particularly high in omega 3 fatty acids which have been found to have heart health benefits.
- Looking for a new sport to try? How about snowboarding with your friends!
- Snowboarding is one of the many great activities to help you stay active during the winter months. Visit Canada's Physical Activity Guides for ideas.
- Use fresh or dried herbs, spices, flavoured vinegars or lemon juice instead of salt to enhance the flavour in your meals.
- Eat a variety of whole grains such as barley, brown rice, oats, quinoa, and wild rice.
- Keep your fridge stocked with foods from all four food groups in Canada's Food Guide.
- What you buy is what you and your family will actually eat! Start by making wise food choices when you shop.
- Infants should be introduced to nutrient-rich, solid foods at six months of age with continued breastfeeding for up to two years and beyond.
- Try making your own baby food. It's nutritious and budget-friendly. Contact your local public health unit through your Provincial Ministry of Health for information.
- T'ai chi is a low-impact form of physical activity; it improves physical condition, muscle strength, coordination and flexibility while minimizing the impact on your joints.
- T'ai chi helps you to understand your body's natural alignment, promoting good posture and the optimal alignment of bones and muscles.
- Winter provides an opportunity to try new ways of being physically active! Try snow-shoeing, skating, or skiing.
- If you are going to be active for a long period of time, pack a healthy snack to keep energized and to provide important nutrients.
- Use the Nutrition Facts table and the list of ingredients to make informed food choices.
- Use the % Daily Value to see if a food has a lot or a little of a nutrient.
- Take nutritious snacks from home to eat at school, at work or on the go. Pack snacks such as vegetables or fruit with dip.
- You can use Canada's Food Guide to plan meals for yourself, your family and your friends.
- The workplace is a great place to eat healthy with your co-workers. Sharing recipes can be a great way to learn about and try new foods!
- Get your copy of Canada's Physical Activity Guide for Children .
- Children and youth should try to get at least 60 minutes of moderate to vigorous physical activity per day.
- Looking for fast and easy meal ideas? Visit Canada's Food Guide for breakfast, lunch, supper, and snack ideas!
- Canada's Food Guide includes a range of foods from a variety of ethnic cuisines and has been translated into ten languages in addition to English and French. Order your copy!
- Wash fruit, like strawberries, thoroughly under fresh, cool, running water. Learn more about safe food handling methods.
- Fresh fruit makes a great snack. Visit Canada's Food Guide online for more snack ideas.
- Dancing is a great endurance activity that you can do anywhere. Visit Canada's Physical Activity Guides for more information on endurance activities.
- Physical activity is essential for healthy growth and development. Get moving as a family! Learn more about how to be active at home.
- Trade in your power mower for a push mower. Refer to Canada's Physical Activity Guides for more ideas on getting active.
- Every little bit counts - you can add up your activities throughout the day. Adults should accumulate at least 30 minutes of moderate to vigorous physical activity most days of the week.
- Play it safe! For endurance activities, begin with light activities and progress to moderate and vigorous activities later.
- Endurance activities help your heart, lungs and circulatory system stay healthy and give you more energy. Visit Canada's Physical Activity Guide for examples of endurance activities.
- Write out your grocery list based on the foods you plan to eat during the week. Learn more about planning meals using Canada's Food Guide.
- You can eat well and save on your grocery bill. Refer to Canada's Food Guide online for shopping tips.
- Physical activity offers a range of benefits for all ages and abilities.
- See how many different 10 - minute walking, wheeling or cycling routes you can find in your neighbourhood. Visit Canada's Physical Activity Guide for more tips on being active at play.
- Taking dance lessons can be a great way to increase your physical activity while socializing. For more ideas, visit Canada's Physical Activity Guides online.
- In addition to being an endurance activity, dancing can also be a flexibility activity. For more information about the physical activity groups visit Canada's Physical Activity Guide online.
- Looking for fast and easy meal ideas? Visit Canada's Food Guide online for breakfast, lunch, supper and snack ideas!
- Not meeting your recommended Milk and Alternatives Food Guide Servings? Try incorporating milk or fortified soy beverage in your recipes for oatmeal, soups and casseroles to increase the number of Milk and Alternatives Food Guide Servings you have each day.
- Jogging is an endurance activity. Aim to do endurance activities 4-7 days a week for your heart, lungs and circulatory system.
- Stay hydrated! Drink water regularly when you run and when you are active.
- Canada's Physical Activity Guide for Children and Youth has ideas for young people on how to be active.
- At school, get involved in sports and be active at recess. Build physical activity into your daily life. Visit Canada's Physical Activity Guide for more ideas on being active at school.
- Stair climbing can be accumulated during the course of the day, making a significant contribution to your recommended 30 minutes of daily physical activity. Learn more about Stairway to Health.
- What is Stairway to Health? It is a web-based resource developed to increase physical activity in the workplace through stair climbing.
- What is a Food Guide Serving? Learn more by visiting Canada's Food Guide online.
- How do I count Food Guide Servings in a meal? Visit Canada's Food Guide online for the answer.
- Physical activity doesn't have to be hard. Build physical activities into your daily routine. Walk whenever you can - get off the bus early and use the stairs instead of the elevator.
- Trying to build physical activity into your daily work life? Visit Canada's Physical Activity Guide for ideas on being active at work.
- Eating well and being physically active are essential components to healthy living. Visit Canada's Food Guide and Canada's Physical Activity Guides for information on healthy living.
- Active transportation provides an opportunity to be physically active on a regular basis. Think twice about using your car for every trip. Could you walk or use your bike instead?
- Physical activity is an investment in your health. Make it something you want to do, not something you have to do. Get active your way, every day - for life!
- Be physically active with family and friends! Walk to the neighbourhood playground and help your children climb and swing, play hide and seek, or go on a treasure hunt.
