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l a n r u Jo d o o F y l Week Chicken Farmers of Canada Monday Choose whole grains, more vegetables and fruits, lean chicken, meat, fish and other proteins. ˛ Decrease your fat intake. ˛ Watch portion sizes. ˛ Get daily exercise. Walking is great! A roasted, skinless chicken breast contains only 2.1 g of fat. A roasted, skinless chicken leg contains only 6.9 g of fat. Thighs and legs still have significantly less fat then many other meat proteins and provide great value at the cash register. Thighs are great for stir-fries and dishes that require a longer cooking time. Breakfast Protein Starch Fruit Other Snack Lunch Protein Starch Vegetable Vegetable Other Snack Supper Protein Starch Vegetable Vegetable Other Snack Developed by: Hélène Charlebois, Registered Dietitian, May 2005 Activity (Total 150 minutes) Tuesday Wednesday Thursday Friday Saturday Sunday l a n r u Jo d o o F y l Week Chicken Farmers of Canada Monday Breakfast = protein + fruit + starch Lunch = protein + starch + 2 vegetables Supper = protein + starch + 2 vegetables Try to have a snack in between meals of no more than 80 – 100 calories. Fruit is always great. Recommended portion sizes: Vegetables and Fruit Fresh, frozen or canned each The size of a lightbulb (1/2 cup/125 mL) Low Fat Dairy Products 1 cup/ 250 mL milk Chicken, Fish and Lean Meat The size of a deck of cards (3-4 oz/50-100 g) Fats The size of a die (1thsp/15 mL) Includes butter, oil, nonhydrogenated margarine and salad dressing Dessert Ice cream the size of a tennis ball (1/2 cup/125 mL) Breakfast Protein Starch Fruit Other Snack Lunch Protein Starch Vegetable Vegetable Other Snack Supper Protein Starch Vegetable Vegetable Other Snack Activity (Total 150 minutes) Developed by: Hélène Charlebois, Registered Dietitian, May 2005 Tuesday Wednesday Thursday Friday Saturday Sunday