Part 4: Smart Choices Checklist

Use the checklist below to help you reflect on your current approach to making food choices.  

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Checklist – Smart Choices Checklist

Source: Eat Well and Be Active Educational Toolkit, Health Canada.

• I eat the recommended amount and type of food each day.
• I eat at least one dark green and one orange vegetable each day.
• I choose vegetables and fruit, grain products, and lean meat and alternatives prepared with little or no added fat, sugar or salt.
• I have vegetables and fruit more often than juice.
• At least half of my grain product choices are whole grain each day.
• I drink skim, 1% or 2% milk each day.
• I choose lower fat milk alternatives.
• I have meat alternatives such as beans, lentils and tofu often.
• I eat at least two Food Guide Servings of fish each week.
• I include a small amount of saturated fat (oils used in cooking, salad dressing, margarine and mayonnaise) each day.
• I satisfy my thirst with water.
• I limit foods and beverages that are high in calories, fat, sugar or salt.

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Personal Reflection

If you checked ALL of the statements above, then you are making some very smart food choices!

If there are a few statements that do not apply to you today, think about what you will do to improve the quality and quantity of your healthy eating choices.

 Make a note of your ideas so you can include them in your My Personal Action Plan later in this session.

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Additional Reading

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Eating Well with Canada’s Food Guide

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