Links to the Atlantic Canada Family Studies Curriculum Outcomes:

• GCO: Students will be expected to demonstrate an understanding of their personal responsibility in making healthy food choices.
• GCO: Students will be expected to demonstrate an understanding of their personal responsibility in food preparation.

Brief Overview of the Lesson:  

After a brief discussion about Canada’s Food Guide recommendations, the students will be asked to plan three healthy meals for a day. They will estimate the cost of each meal. As each group shares their meal plans with the class, the teacher will record the various costs of each group’s meals. A discussion will follow about why one meal costs less than another.

Estimated Time Required for Implementation:

One period

Materials Needed:

Chart paper, marker, copies of Canada’s Food Guide Servings and Daily Recommendations (provided)

Suggested Implementation Strategy:

• Begin by asking the class what are the four food groups.
• Ask if they know how many servings of each group Canada’s Food Guide recommends for a teenager each day.
• Divide the students into groups of 4-5 and hand out a copy of the Food Guide provided to each group.
• Explain how to use the guide and then ask each group to use the guide to plan three healthy meals – breakfast, lunch, and dinner. They are to estimate the cost of each meal.
• Each group will share their meal plans while the teacher records on chart paper the estimated costs of each meal.
• Lead a discussion about why one meal cost less than another – for example, the group chose to drink water instead of juice, they chose to have beans for dinner instead of meat, they chose a piece of fruit for dessert rather than cookies, etc.

Evaluation:

• Ask the each group to give at least one suggestion of how they could change their meal plan in order to make it healthy and/or cheaper.
• Ask the class what they learned about saving money while eating healthy.

Possible Links to the Home Program:

• Shopping List – Activities: Local – Ages 11-13
• Teens Plan a Meal – Activities: Local – Ages 14-16

Extended Learning Opportunities:

• Go to the grocery store, purchase the foods needed for one of the meals, and tally up the actual cost of the meal.
• Chose one of the meals, and have the class prepare the meal.

Articles:

• Canada’s Food Guide – http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

CANADA’S FOOD GUIDE: DAILY SERVINGS and RECOMMENDATIONS

Examples of one Food Guide Serving/Recommended Number of Servings for Teens per Day

Vegetables and Fruit  7 

• 125 mL (½ cup) fresh, frozen or canned
  vegetable or fruit or 100% juice                                                                                  
• 250 mL (1 cup) leafy raw vegetables or                                                                                   
  salad
• 1 piece of fruit

Grain Products  6

• 1 slice (35 g) bread or ½ bagel (45 g)
• ½ pita (35 g) or ½ tortilla (35 g)
• 125 mL (½ cup) cooked rice, pasta, or couscous
• 30 g cold cereal or 175 mL (¾ cup) hot cereal
• ½ muffin, 2 cookies, 10 crackers (35 g)

Milk and Alternatives  3-4

• 250 mL (1 cup) milk or fortified soy beverage
• 175 g (¾ cup) yogurt
• 200 mL  yogurt drinks
• 50 g (1 ½ oz.) cheese
• 125 mL, ½ cup   pudding/custard  (made with milk)
  

Meat and Alternatives  2-3

• 125 mL (½ cup) cooked fish, shellfish, poultry or lean meat
• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) peanut butter
• 60 mL, ¼ cup nuts, shelled
• 175 mL, ¾ cup lentils
• 175 mL, ¾ cup tofu

Choosing Beverages

• Children 13 years and older should drink 8 to 10 glasses (2 litres) of water each day, especially when exercising or on a hot day.
• Milk, fortified soy beverages and 100% juice are also healthy options.
• Some beverages may contain caffeine. Caffeine is a stimulant that affects children more than adults due to their smaller body weights. Caffeine is found in coffee, tea, colas, and some energy drinks.
• Limit intake of soft drinks, sports drinks, energy drinks, fruit drinks, punches, sweetened hot and cold beverages and alcohol. These beverages can be high in calories and low in nutrients.