Planning 10

2. With dramatically rising rates of overweight and obesity, “healthy living” needs to become
a way of life for more Canadians. Making healthy food choices, staying physically active and
maintaining a healthy weight are essential to good health.
At a population level, healthy living refers to the practices of population groups that are
consistent with supporting, improving, maintaining and/or enhancing health. As it applies to
individuals, healthy living is the practice of health enhancing behaviours, or put simply, living
in healthy ways. It implies the physical, mental and spiritual capacity to make healthy choices.
In order for more young Canadians to make healthier choices, the Government is also
helping by various initiatives and actions, such as including the Children’s Fitness Tax Credit,
making the Children’s Health and Safety Campaign, the Eat Well and Be Active educational
toolkit is also designed to support health and education intermediares to teach children and
adults about healthy lifestyle choices.
Through all these actions and effort by so many organizations and people around us simply
shows us how important it is to live a healthy life, physically, mentally, and spiritually.
What is Healthy
Living?

3. My Weekly Meal Plan

4. Food is a very important factor in my daily life. Not only meals need to
provide me energy and nutrients, they also need to taste good and look
good to me. But having repetitive meals is something that I can not stand.
So I will have to include a big variety of food in my meal plans.
I’ve also considered all the meal planning outlines Canadian Food Guide
provides (which will be included on the next page). And made the perfect
meal plan for me personally. It’s a meal plan not only could keep me
healthy, but also can help me keep fit or even lose weight.
My Weekly Meal Plan

5.  Include 3-4 food groups in each meal
 Eat at least one dark green and one orange vegetable each day.
 Choose vegetables and fruit with little or no added fat, sugar or salt.
 Have vegetables and fruit more often than juice.
 Make at least half of your grain products whole grain each day.
 Choose grain products that are lower in fat, sugar or salt.
 Drink skim, 1% or 2% milk each day. Drink fortified soy beverage if you do
not drink milk.
 Select lower fat milk alternatives.
 Have meat alternatives such as beans, lentils and tofu often.
 Choose at least two Food Guide Servings of fish each week.
 Select lean meat and alternatives prepared with little or no added fat or salt.
 Include a small amount of unsaturated fat each day.
 Satisfy your thirst with water.
 Limit foods and beverages high in calories, fat, sugar or salt.

6. For me, doing daily exercises isn’t for gaining muscles, or core
strengthening. For me, daily exercises are mainly set for weight loss,
weight control, and staying active and fit. Therefore, I am not planning to
do a lot of strong leveled exercising, I will be doing simple workout that
can be done at home and in the gym or pool in our building. I will also be
participating in various weekly yoga and dance sessions in order to fulfill
my personal health goal.