Use the following strategies to control your portion sizes so that you eat an appropriate amount of food. One reason for Canadians' increase in portion sizes in recent years is the marketing of larger meals sometimes referred to as "super-sized. Another example is the all-you-can-eat buffet offered at a set price, which can motivate people to eat large portions in order to get their money's worth.
Use the information presented in table You may find that one portion is equal to several servings. You can also get an idea of appropriate serving sizes by referring to certain common objects typically found around the house. The following list provides some examples of approximate sizes of single servings. Many teenagers do not shop for groceries, plan meals, or cook for a family. But it's important for you to start learning how to do these things now because you'll need these skills at some point in your life.
Reading and understanding food labels can help you plan your diet and shop for healthy foods. By law, manufacturers must now use a standard format for food labels. In , Health Canada made changes to the food label based on feedback from more than 10, Canadians. Food manufacturers have until to institute the proposed changes to the food labels. The changes proposed by Health Canada will appear in the following sections. Be aware that the food labels required by the government are not the same as the food labels sometimes provided by manufacturers on the front of food packages for example, cereal boxes.
Front-of-box labels are not regulated and may not be accurate. In fact, nutrition experts criticize these labels because they are often deceptive and are really part of a strategy to sell the food rather than provide nutrition information. Experts worry that consumers will look at the front-of-box label rather than the regulated side-of-box label that provides scientifically sound information. Reading food labels will help you select healthy foods.
You've probably already used side-of-box nutrition labels at one time or another, but you may not know how to use them most effectively. When reading a food label, start at the top and use the following six steps, which refer to the sample label from a package of food presented in figure Food labels are typically all white on food containers, but colours are used in this example to help you easily find each area on the label.
Figure From Canadian Food Inspection Agency. The number of servings in the container is shown in the green area. In this case, two servings are listed, and the size of each serving is 1 cup, thus making a total of 2 cups in the package. By , food manufacturers in Canada will have to present serving sizes that reflect portions people typically eat. For example, many bread products present a serving size as one slice and provide nutrition information based on that serving, but if you eat a sandwich you typically have two slices.
The white area shows the number of calories per serving - in this case, calories. Some food labels include both total calories in the package and calories per serving. However, many labels include only calories per serving, which may lead people to think that the calorie number listed is the amount in the total package. The yellow area presents information about some nutrients that should be limited in your diet, such as fat, salt, and cholesterol. The number beside each nutrient indicates the amount in grams g or milligrams mg and the percentage of that nutrient's daily amount provided by one serving.
In this case, one serving of the food provides 11 percent of the total fat and 1 percent of the salt you should consume each day. If you eat two servings, you need to double the listed numbers to know how much fat and salt you're consuming. Trans fat amounts are shown in figure In addition, amounts of healthy fats such as mono- and polyunsaturated fats are provided on some labels.
Carbohydrate and protein are two of the three macronutrients that provide your body with energy. Two types of carbohydrate are listed on the label in blue : dietary fibre and sugars. As shown in pink, 6 percent of the daily requirement of carbohydrate is provided by one serving.
Dietary fibre, a type of carbohydrate, is desirable in the diet, and the label helps you determine if you eat enough of it. Sugars should be limited in the diet like fat and sodium. One of the main changes Health Canada will require of food manufacturers by is to provide more detailed information about added sugars in the ingredients list.
Specifically, products that have sugar added like granola bars, cereal, and fruit bars will be required to group the different types of added sugars into a category called "sugars.
What this means for many products is that sugars will now appear as the first ingredient indicating that it is the number-one ingredient by weight.
And all four of these components, all four of these aspects of the FITT formula, are dependent on a couple things. One, the individual's fitness goals, so, for example, the program for someone who wants to enhance their muscular endurance is going to be different than someone who wants to increase their muscular strength.
The second thing that it's dependent on is the current level of fitness of the individual, so someone with very high levels of current fitness should be able to handle a more intense or longer exercise session, maybe more sessions per week, compared to someone who's just getting started who would need lower levels of intensity, maybe less frequent, shorter time sessions first and then progress into those more intense and longer sessions.
Previous Next. Frequency- eat 3 square meals a day or small meals a day. Answer: Frequency, intensity, time, or type of exercise. Explanation: Frequency, intensity, time, or type of exercise is the FIT formula for gaining health and wellness benefits from moderate physical activity.
The ability to use strength quickly. What are the basic principles of muscle fitness and why are they important? Training can be viewed as a process comprised of five related stages or activities: assessment, motivation, design, delivery, and evaluation.
They are committed to learning and are constantly working to improve their own skills and competencies. Begin typing your search term above and press enter to search. Press ESC to cancel. Ben Davis June 22, How does the FITT principle apply to the development of a successful personal?
How does the FITT principle apply to development of a successful personal fitness program? What is the purpose of a fitness log?
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