A new study came out from StatsCan that states Canadians are becoming more obese.  I have a hard time wrapping my head around this becuase in an age where so much information is available and so many restaurants, grocery stores are changing their food options, how are we still getting more and more obese and maintaining to be sedentary?  To read the article, click here.

The easiest thing you can do is to refer to Canada’s food guide.  You don’t need to pay money to an organization to help you lose weight, simply follow these guidelines and make necessary changes in your dietary intake.  Below are some examples of 1 food guide serving.  To view the complete food guide, click here.

Vegetables and Fruit
•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
•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

Milk and Alternatives
•250 mL (1 cup) milk or fortified soy beverage
•175 g (¾ cup) yogurt
•50 g (1 ½ oz.) cheese

Meat and Alternatives
•75 g (2 ½ oz.)/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