Food 食 Al l-in-One Guide to Calgary 2022 每天吃各種健康食物﹕ •多吃蔬菜水果 •選擇全麥及雜糧食品 • 吃蛋白類食物 •選擇喝水來替代飲料 健康飲食建議 ﹕ 注意您的飲食習慣 •花時間吃飯 •注意何時感到飢餓和何時感到肚飽 多多下廚烹飪 •計劃你吃的東西 •讓其他人參與計劃和準備膳食 慢慢享受食物 •傳統飲食文化可以成為健康飲食的一部分 與其他人一起吃飯 •一起享受美好時光 •跨代和跨文化分享飲食傳統 •探索您通常不會嘗試的新健康食品 養成每天吃各種健康食品的習慣 ﹕ 多吃蔬菜和水果，全麥食品和蛋白質食品 選擇更經常來自植物的蛋白質食物 •選擇含有健康脂肪而非飽和脂肪的食物 限制高度加工食品。如果你選擇這些食物，少吃少量 •準備膳食和零食時，限制高鈉、高糖和飽和脂肪食物成分的使用 • 外出用膳時選擇更健康的菜單 讓水成為首選飲品 •用水代替含糖飲料 善用食品標籤 •意識到食品廣告會影響您的選擇 請參考網站: https://food-guide.canada.ca Eat a variety of healthy foods each day • Have plenty of vegetables and fruits • Choose whole grain foods • Eat protein foods •Make water your drink of choice Healthy eating recommendations Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat. Be mindful of your eating habits • Take time to eat • Notice when you are hungry and when you are full Cook more often • Plan what you eat • Involve others in planning and preparing meals Enjoy your food • Culture and food traditions can be a part of healthy eating Eat meals with others • Enjoy quality time together • Share food traditions across generations and cultures • Explore new healthy foods that you might not normally try Make it a habit to eat a variety of healthy foods each day Eat plenty of vegetables and fruits, whole grain foods and protein foods Choose protein foods that come from plants more often • Choose foods with healthy fats instead of saturated fat Limit highly processed foods. If you choose these foods, eat them less often and in small amounts • Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat • Choose healthier menu options when eating out Make water your drink of choice • Replace sugary drinks with water Use food labels • Be aware that food marketing can influence your choices Discover your food guide at: https://food-guide.canada.ca To be healthy, eating habits must be healthy. Canada’s Food Guide is an eating plan created by Health Canada to help Canadians make healthy food choices. The guidelines were updated in early 2019. 食 要身體健康，飲食 習慣必須健康。究竟每 天進食時，如何分配食 物種類才算吃得健康， 加拿大衛生部制訂《加 拿大飲食指南》為國民 提供一些建議。 加 拿 大 食 品 指 南 Canada's Food Guide 選擇全麥及 雜糧食品 選擇喝水來 替代飲料 多吃蔬菜 水果 吃蛋白類 食物 16
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