Don’t hesitate to consult me. I’m here to help you learn more about healthy weight, and especially about how to achieve and maintain it.
Measuring Your Waist Circumference Your waist size is not the same as your pant size. Take a few seconds to measure it properly.
Here’s how:
Health Risks and BMI
The Body Mass Index (BMI) determines your risk of weight-related health problems. Your BMI is calculated based on your weight and height.
BMI risk categories:
Health Risks Associated with Waist Circumference (WC)
We now know that people with excess weight in the abdominal area or around the upper body are at a higher risk for weight-related health problems, such as cardiovascular disease, stroke, diabetes, and hypertension.
These health risks are increased when waist circumference is equal or more than 88cm (35 in) for women and more or equal than 102 cm (40 in) for men.
Exceptions to the Healthy Weight Assessment
Your weight is assessed based on Canadian Guidelines developed by Health Canada. Two measurements are used to determine your risks for weight-related health problems: Body Mass Index (BMI) and Waist Circumference (WC).
Some results may not accurately reflect your body mass. This could lead to underestimating or overestimating your health risks. The following individuals should be mindful of their results:
- Highly muscular adults, such as athletes, may be heavier and still have a low percentage of body fat. In this case, BMI is limited in its usefulness.
- People who naturally have a very lean body build or young adults who have not yet attained their full growth may weigh less, which is normal and healthy in their situation. In this case, BMI risks may be deceiving as well.
- For adults 65 years and up, “healthy weight” ranges may be different than those established for younger adults. Associated risks may therefore not reflect real weight-related health problems. For an overall assessment of your risk factors, consult a physician.
If you belong to one of these categories and believe that an assessment of your weight-related health risks would not be precise, you may still benefit from using MY HEALTHY WEIGHT ASSESSMENT to learn more about your eating habits and levels of physical activity.
Tips to help you eat breakfast every day
The Importance of Three Meals
Eating balanced meals throughout the day to fulfill your nutritional requirements and stay energized is the key to a healthy weight.
Don’t skip meals under the pretext that you don’t have time or aren’t really hungry. An empty stomach results in low energy guaranteed to produce sugar cravings between meals! Research has shown that skipping a meal causes us to overeat during our next meal, which over time can lead to weight gain.
Here are a few nutritious ideas if you have a tendency to skip meals:
Suggestions for choosing a healthy snack
A good snack helps keep your energy and vitality up between meals! Though it does not replace a meal, it won't spoil it either as long as it is made of interesting and nutritious foods.
Taking The Time You Need to Eat
Approximately three quarters of working Canadians and over half of those at home eat their meals on the run. A sad statement…yet, a balanced meal eaten in only 20 to 30 minutes can provide you with the nutrients and energy you need!
By investing a minimum amount of time on your meals, you’ll improve not only the outcome of your daily activities, but your health as well.
Tips for eating slower:
Tricks to Prevent Overeating During Meals
It has been proven that when faced with a full plate of food, we tend to eat 30% more without even realizing it. Two, three or four extra bites more may seem harmless; but if you have these extra bites at every meal, they will contribute to excess weight. Having just 50 calories too many a day – the equivalent of five potato chips – can lead to a weight gain of 2.2 kg (5 lbs) at the end of one year!
Ideas for Healthy Restaurant Choices
Some Solutions for Reducing Your Consumption of Added Fats
Contrary to nutritious foods that are naturally high in fat (nuts and grains, avocado, salmon, cheese, etc.), high fat nutrient-poor foods provide many calories and fat, but very few nutrients.
Suggestions for Reducing Your Consumption of Treats
Tips to Increase Your Consumption of Milk Products
Are you concerned with the question of fat? Know that milk, cheese, yogourt or even cream, ice cream and other frozen desserts account on average for only 18% of the total fat intake of Canadians. In addition, milk products contain natural fat in varying quantities. Check the percentage (% MF) on the label and choose the product that suits you best.
Tips to Increase Your Consumption of Fruits and Vegetables
Fruits and vegetables provide vitamins A and C, iron, fibre, and numerous phytochemicals essential for your health and for the prevention of several diseases. If you don’t consume enough fruits and vegetables, it is difficult for your body to get enough nutrients elsewhere. Think about it!
Light Effort
- Recreational swimming - Stretching - Line dancing - Golf (with a cart) - Walking at a moderate pace - Bowling - Snowshoeing (light pace) - Light housework or gardening - Recreational cycling (< 16 km/h) - Yoga or tai-chi - Other light activity
Moderate effort
- Aqua fitness - Martial arts - Social dancing, aerobics or beginner step aerobics - Golf (walking with clubs) - Brisk walking - Swimming - Rollerblading or ice skating - Downhill skiing, snowshoeing (fast pace) - Recreational team sports (soccer, volleyball…) - Racquet sports (tennis, badminton…), beginner to intermediate - Cycling (16-20 km/h) or Spinning, beginner to intermediate - Other moderate activity
Vigorous effort
- Jogging (> 8 km/h) - Dancing, aerobics or step aerobics intermediate to advanced - Hockey - Swimming (crawl) - Snowshoeing on uneven terrain - Jump rope - Cross-country skiing (> 8km/h) - Competitive team sports (soccer, basketball…) - Racquet sports (tennis, badminton…), intermediate to advanced - Cycling (20 km/h +) or advanced Spinning - Other vigorous activity
The three types of activities: flexibility, endurance, strength
Flexibility objective: four to seven times per week This type of activity promotes flexibility in your joints. You’ll feel better, guaranteed! E.g. dancing, stretching, golf, gardening, cleaning, snowboarding, bowling, yoga...
Endurance objective: four to seven times per week This type of activity helps keep your heart and lungs healthy. E.g. aerobics and step aerobics, jogging, walking, swimming, skating, jump rope, racquet sports, cycling…
Strength objective: two to four times per week This type of activity helps strengthen your muscles and bones, and improves your posture. E.g. stacking wood, climbing stairs two at a time, weight lifting or sit ups, shovelling snow, picking up and carrying young children or grocery bags...
Basal metabolism
Basal metabolism is the energy our bodies need in a rested state to keep our vital functions working: heartbeat, lung capacity, blood circulation, etc.
Basal metabolism varies from one person to the next. Certain factors like age, gender, and level of physical activity can influence energy expenditure. In general, the younger and more physically active someone is, the higher his or her metabolism will be.
What is a Balanced Meal?
Breakfast is considered “balanced” when three of the four food groups are included: a bowl of cereal (grain product) + milk (milk product) + a sliced banana (fruit).
To be considered balanced, lunch and dinner must include the four food groups: a chicken salad (vegetable and meat) + a small whole wheat roll (grain product) + yogourt with fresh fruit (milk product + fruit).
Mayonnaise and salad dressing – two "light" foods that are worth their weight!
Few light products are really valuable from a nutritional point of view. However, if you compare light mayonnaise and salad dressings to regular versions, the difference is nothing to sneeze at. For example, light mayonnaise has half the calories and fat of regular mayonnaise. It’s worth changing.
Osteoporosis
Osteoporosis is a disease that, over time, makes bones more fragile and more vulnerable to fractures. The disease is associated with many factors, including not eating enough calcium-rich foods and a lack of physical activity.
Calories in Fruits and Vegetables
All fruits and vegetables are low in calories, with the exception of avocados and olives, which are rich in good fats.
Juice
Making a wise choice means looking for the word “juice”. Forget “drinks”, “punches” and “cocktails”: these contain a little fruit concentrate and a lot of sugar.
Light dips
For a low-calorie dip, combine 2 portions of plain yogourt with 1 portion of light mayonnaise. Flavour generously with fresh herbs, and you’re done!
Nuts
Nuts are very good for your health, but since they’re high in fat (even though it’s good fat), eat them sparingly.
Their daily recommended serving size is 30g, about one handful: 8-11 walnut halves, 20-24 almonds, 6-8 Brazil nuts, 18-20 pecan halves.
Vitamin D Added
Vitamin D is currently only added to milk. However, some brands of yogourt are made with enriched milk that has been fortified with vitamin D.
Water
To add punch to your water, add some citrus slices, a few mint leaves, frozen berries (e.g. strawberries, raspberries), or dilute it with a bit of fruit juice (e.g. cranberry).
Mineral waters
Try to find mineral waters that are low in mineral salts and/or sodium as these are healthier. For a taste of summer, mix in some fruit juice such as pineapple, grapefruit or litchi. Very refreshing!
Milk
Did you know that milk contains 90% water? Plus, milk has over 15 essential nutrients and according to numerous studies, women who drink it regularly tend to be slimmer than those who don’t drink any.
Did you know that one pound of fat equals 3,500 calories?
That means that whenever you accumulate an extra 3,500 calories, you gain one pound of fat. Reducing 3,500 calories will make you lose a pound of weight. Health professionals recommend losing a maximum of 1 to 2 pounds (0.5 to 1 kg) a week when following a weight loss programme.
Each of the four food groups contains foods that have similar nutritional profiles. Here is a look at their roles:
Did you know that chocolate milk contains no more sugar than an equal serving of apple juice? From a nutritional standpoint, chocolate milk contains the same 15 essential nutrients as plain milk, such as calcium, phosphorus, magnesium, vitamins A and D, as well as proteins. Surprised?
You don’t need to force yourself to eat in the morning if you don’t feel hungry. Rather, plan on a snack you can have later on in the morning (e.g. a fruit with yogourt and some almonds). However, children and teenagers should not leave home on an empty stomach since they are still growing and learning.
The sight, smell or thought of an appetizing food (e.g. chocolate cake, warm apple pie or fries) can at times create a false sense of hunger that pushes us to eat. The next time you are going to eat, ask yourself: is this a physiological hunger or simple indulgence?
Did you know that distractions (e.g. work, television, driving, telephone conversations) associated to eating can affect the amount of food ingested? By distracting your brain with activities other than eating, it does not pay attention to satiety signals and keeps eating. Therefore, to prevent overeating, focus on your meal and take the time to savour every bite!
Did you know that in fast-food restaurants, a large serving of fries and a large soft drink are usually 400 and 300 calories, respectively? For a healthier meal, choose smaller servings, replace fries with a salad or soup, and have water, milk, fruit or vegetable juice instead of a soft drink. These are great tips, especially if you often eat in this type of restaurant.
Foods containing carbohydrates include, among others, fruits, vegetables, beans, whole grain cereals and milk products. The main role of carbohydrates is to provide the energy your body needs to function well. In a way, carbs are your body’s fuel!
Did you know? Most fruits (e.g. grapefruit, bananas, oranges), some vegetables (e.g. broccoli, peppers, spinach, sweet potatoes) and milk products have a low glycemic index. The same applies for beans and nuts too. On the other hand, potatoes and most grain products (e.g. white bread, short-grain rice, bran flakes and corn flakes) have a high glycemic index. However, there are some exceptions: stone ground whole wheat bread, pumpernickel bread, barley, steamed rice and pasta, all have a low glycemic index. Whole wheat bread, brown rice and couscous have a moderate glycemic index.
Carbohydrates are our bodies’ primary fuel source during exercise. Filling up on them helps prevent a sudden drop in energy during training. The best sources of carbohydrates are fruits, certain vegetables (e.g. sweet potatoes, carrots, green peas), grain products (e.g. bread, pasta, crackers) and legumes. Carbohydrates are also important after a workout because they replace energy reserves used up during the activity.
Foods high in fat and protein take longer for the body to digest than carbohydrate. For this reason it may be preferable to avoid these foods within two hours of physical activity. In addition, high fibre foods can also cause issues with digestion and should be avoided before exercise.
Whenever a physical activity lasts longer than 60 minutes, the temperature outside is hot and humid, or if you sweat a lot, hydrating yourself with a drink that contains both carbohydrates and electrolytes (sodium, potassium), such as a commercial sports drink, is recommended to replace important electrolytes lost in sweat.
Did you know? After a workout, protein helps repair muscle fibres damaged during exercise.
DAIRY FARMERS OF CANADA TERMS FOR WEBSITE USE AND PRIVACY
Last update: 2008
TERMS AND CONDITIONS
By accessing this website, you acknowledge and accept all these terms and conditions of use, which include the Privacy Statement set out below ("Terms"). It is important that you read these Terms and download or print them for your records. If you access this website without reading the Terms you are still agreeing to be bound by all of the Terms.
USE OF THIS WEBSITE
You may browse this website for personal entertainment and information purposes but you are not permitted to distribute, modify, communicate, transmit, revise or otherwise use the materials contained in this website in any way, unless otherwise informed. Any use of these materials on any other website or networked computer environment for any purposes is prohibited without the written consent of Dairy Farmers of Canada. As more detailed hereafter, the materials on this website may be subject to copyright and other intellectual property rights and any unauthorized use of these materials may violate copyright, trademark and other laws. The use of any materials or trademarks, that are registered or not, including trademarks of partners of Dairy Farmers of Canada, other than as expressly provided for by these Terms is strictly prohibited.
USER SUBMISSIONS
Except as otherwise provided in our Privacy Statement, any material, information or other communications you transmit to or post on this website will be considered non-confidential and non-proprietary and cleared of any rights including the content of tips and tricks submitted (including any recipe as well as your name and first name that could be posted if your trick is selected), the content of your discussions on-line during the healthy weight rendez-vous as well as the general information collected through surveys (hereafter collectively referred to as “Communications”). In some cases, it is possible that Dairy Farmers of Canada depersonalize the information gathered during a survey in order to no longer identify the participants and that the information given in the survey be used in any manner by Dairy Farmers of Canada. Dairy Farmers of Canada and its affiliates or others may copy, display, post, transmit, disclose, communicate or otherwise use the Communications.
As more detailed hereafter in the On-Line Submission and Moderation Policy, you are prohibited from posting or transmitting to or from this website any unlawful, threatening, libelous, profane, defamatory, obscene or pornographic material, or any material that infringes copyright laws or other intellectual property rights of another party if used without the party's permission, or any software that could contain a virus, defect or other harmful or disruptive component.
In addition to what is provided for hereafter in the Intellectual Property Section and in the On-Line Submission and Moderation Policy, by transmitting any Communications to this website, including Communications posted during the healthy weight rendez-vous, on electronic bulletin boards or other user forums, as well as the content of the tricks and tips you submit, you warrant that such Communications are original to you or that you have authorization to publicly communicate them and you waive all moral rights or other similar rights in those Communications.
All elements contained at www.yourhealthyweight.ca are offered for non commercial purposes and for personal use. Therefore, it is forbidden to use the elements of the website for commercial or advertising purposes without the written consent of Dairy Farmers of Canada.
INTELLECTUAL PROPERTY
Copyrights. All the content of www.yourhealthyweight.ca including texts, drawings, graphics, images and photographs is protected, namely under the Canadian Copyright Act. Any unauthorized use of this content, including any reproduction, distribution or redistribution, transmission or retransmission, communication to the public by telecommunication, representation, translation, put at the public’s disposal or any download is prohibited without the written consent of Dairy Farmers of Canada. Dairy Farmers of Canada do not make any statement and do not warrant in any way that these elements do not infringe the rights of another person or entity.
As mentioned hereinabove and even though the personal information forwarded to Dairy Farmers of Canada are subject to our Privacy Statement, we consider that any other information, details, material or text that you transmitted to us through www.yourhealthyweight.ca (including without limitation, remarks, suggestions, ideas, graphics, tricks and tips, recipes, etc.) may be used, reproduced and/or posted by Dairy Farmers of Canada without any restriction, limitation or compensation of any nature whatsoever. Dairy Farmers of Canada waive any and all responsibility regarding any violation of the rights of a third party in any content that you have so transmitted and to such purpose, you undertake to defend and release Dairy Farmers of Canada from any damage, including without limitation, reasonable legal costs incurred by Dairy Farmers of Canada relating to any proceeding, action or claim resulting from the material/text submitted.
Trademarks. Trademarks appearing on www.yourhealthyweight.ca are trade-marks that are the property of Dairy Farmers of Canada, or used under license by them, and can not be used at any time and for any reason whatsoever without the prior written consent of Dairy Farmers of Canada.
DISCLAIMER & LIMITATION OF LIABILITY
This site, the materials and services provided at this site and links to other sites are provided "as is" without any warranties of any kind, statutory or otherwise, including warranties of merchantability, fitness for a particular purpose, performance, title or non-infringement of intellectual property. Dairy Farmers of Canada, its subsidiaries, its affiliates, its holdings, their share-holders, officers and representatives, directors, senior managers, employees, agents (collectively referred to hereafter and above as Dairy Farmers of Canada), third party including providers, sponsors, partners, licensors, and the like, do not warrant the accuracy, timeliness or completeness of the materials, including, without limitation, information regarding services, products, performance or prices described. If applicable laws do not allow the exclusion of implied warranties, the above exclusion may not apply to you. In no event will Dairy Farmers of Canada be liable for any damages whatsoever, including direct, indirect, special, exemplary, consequential, punitive or otherwise (including, without limitation, liability for loss of use of data, revenue or profits or business interruption), arising out of the use, inability to use, or the results of use of this website, any website linked to this website, or the materials of information contained at any such sites, including without limitations those resulting from acts of God, communications failure, theft, destruction or unauthorized access of Dairy Farmers of Canada records, programs or services, whether based on warranty, contract, tort or other legal theory, whether for negligence or gross negligence, whether or not reasonably foreseeable and whether or not advised of the possibility of such damages. If your use of the materials, links, or information from this site results in the need for servicing, repair or correction of equipment or data, you assume all costs thereof. Applicable law may not allow exclusion or limitation of incidental or consequential damages, so the above limitations or exclusion may not apply to you. Liability is limited to the fullest extent permitted by law. You agree to indemnify Dairy Farmers of Canada for all claims, loss or damage of any kind resulting from or arising out of (1) your breach of these Terms and (2) your use of this website, including any claim of infringement of any intellectual property rights of any third party. Dairy Farmers of Canada do not make any statement nor warrant in any way that the content of www.yourhealthyweight.ca and each of its components are exempt of mistakes, defects, virus or other harmful components, neither that access will not be interrupted or that such type of problem that could be detected will be corrected.
DISCLAIMER & LIMITATION OF LIABILITY OF EXPERTS
All the content related to www.yourhealthyweight.ca do not aim at replacing the therapeutic advises from you doctor, dietitian, certified fitness consultant or other health professional. Experts that give you advise through www.yourhealthyweight.ca answer only to questions related to diet, physical activity and healthy weight control. Any other subjects do not fall within the field of expertise of www.yourhealthyweight.ca. Experts that give you advise through www.yourhealthyweight.ca undertake to exercise the best they can the art of the science of dietetics and/or of the physical activity, as the case may be, in total compliance of their respective professional code of ethics and if need be, by consulting any competent professional. The information, advices, recommendations and/or warnings given by experts will be done in a disinterested way without undue reference to specific products and without endorsements of any given trademark.
In the course of the exercise of the functions in relation with www.yourhealthyweight.ca, experts that are present during healthy weight rendez-vous are not employees, attendees, agents or representatives of Dairy Farmers of Canada. They exercise their profession as “independent contractors” and on this account they act under their personal civil responsibility and not Dairy Farmers of Canada. By communicating with the experts through the healthy weight rendez-vous or by participating only as visitor, the user discharges Dairy Farmers of Canada of any damages of whatever nature that they could suffer from in relation with the information, advices, recommendations and/or warnings that could be given to them through the healthy weight rendez-vous.
DISCLAIMER AND LIMITATION OF DAIRY FARMERS OF CANADA RESPONSIBILITY IN REGARDS WITH THE CONTENT SUBMITTED BY THE USERS
As more detailed in the On-Line Submission and Moderation Policy, Dairy Farmers of Canada reserve their right to modify the content submitted by users and to decide the order of appearance or the appearance itself in regards with tricks and tips and questions raised during the healthy weight rendez-vous. Notwithstanding the setting up of this Policy, it is understood that Dairy Farmers of Canada waives all responsibility regarding any damage of whatever nature that a user could suffer in relation with the content appearing on www.yourhealthyweight.ca.
LINKS TO THIRD PARTY CONTENT
This website may contain links to third party websites, which are not under the control of Dairy Farmers of Canada, therefore Dairy Farmers of Canada is not responsible for the contents contained in any linked site. These links are provided solely for your convenience. Dairy Farmers of Canada does not endorse or make any representations or warranties about those sites, or any information, software, or other products or materials found there, or any results that may be obtained from using them.
GOVERNING LAW
This agreement is governed by the laws of the Province of Ontario and the federal laws of Canada, and you consent to the exclusive jurisdiction and venue of the courts in the Province of Ontario in all disputes arising out of or relating to your use of this website and the materials contained herein.
PRIVACY STATEMENT
I. General
This Privacy Statement outlines the information Dairy Farmers of Canada may collect and how we may use that information. This Privacy Statement applies only to the website www.yourhealthyweight.ca that is intended for use by residents of Canada.
II. Personally-Identifiable Information
Dairy Farmers of Canada do not collect personal information about you when you simply browse on the site. Dairy Farmers of Canada will only collect personally identifiable information about you (such as your name, address, telephone number or e-mail address) if you provide it to us voluntarily namely when submitting a trick, a request for an alert of health weight rendez-vous, an order for a publication, the submission of a question, by participating at MY HEALTH WEIGHT EVALUATION or to a publicity contest, and during any other activity that takes place on www.yourhealthyweight.ca. Furthermore, Dairy Farmers of Canada will collect only personal data (such as name, address, phone number or e-mail address) from your friend(s) if you provided them to us voluntarily namely with a request for alert of healthy weight rendez-vous or the transmission of an advice to share. In all cases, you can choose not to provide us with such information although this may sometimes affect your ability to participate in the above described activities and in certain promotions, including offers of products samples or information or the sending of messages through some of our websites or interactive advertisements.
III. Use of Personally-Identifiable Information
Dairy Farmers of Canada will use the above described personal information to follow-up on your requests or to allow you to participate to the wanted activity. Moreover, Dairy Farmers of Canada could collect and use the information about you to help better understand your needs and how we may improve our products and services and to contact you. In all cases, your information may be shared with agents or contractors of Dairy Farmers of Canada in connection with services that these individuals or entities perform for Dairy Farmers of Canada. Otherwise, your personally identifiable information will not be disclosed to others without your consent. The information and promotions on www.yourhealthyweight.ca are directed at residents of Canada and are valid only in Canada unless otherwise indicated on the website. We may request proof that you live in Canada so we can be assured that the response or information we provide to you is appropriate for your country of residence.
There are circumstances where the use of personally identifiable information may be justified or permitted, or where Dairy Farmers of Canada is obliged to disclose such information, including where Dairy Farmers of Canada is required by law, injunction or a court order, administrative agency or other government tribunal; to protect the rights, privacy or property of others; or where the information is public. Dairy Farmers of Canada endeavours to ensure that any personally identifiable information provided to us is kept accurate, current and complete for the purposes for which the information is used. Dairy Farmers of Canada keeps such information only as long as it is required and we destroy, delete or convert such information into an anonymous form when it is no longer required.
IV. Security
Dairy Farmers of Canada is committed to keeping secure the data you provide us and will take reasonable precautions to protect your personally identifiable information from loss, misuse or alteration. Agents or contractors of Dairy Farmers of Canada who will have access to your personally identifiable information in connection when providing services for Dairy Farmers of Canada are required to keep the information confidential and are not permitted to use such information for any other purpose.
V. Children
The website www.yourhealthyweight.ca is intended to person aged 18 to 65. If you are under the age of majority in the province or territory you reside, please be sure to ask your parents or other adult in charge of your supervision for permission before providing any personally identifiable information to us.
VI. Non-personally Identifiable Information Collected Automatically
We may collect information about you that is not personally-identifiable such as the type of Internet browser or computer operating system you are using and the domain name of the website from which you linked to our site. In addition, when you view one of our websites, we may store some information on your computer in the form of a "cookie" or similar file. Cookies allow us to tailor a website or promotion to better match your interests or preferences. Most Internet browsers enable you to erase cookies from your computer hard drive, block all cookies, or receive a warning before a cookie is stored. Please refer to your browser instructions or help screen to learn more about these functions. Dairy Farmers of Canada does not collect personally identifiable information automatically, but we may tie information collected automatically to your previously submitted personally identifiable information.
VII. Publicity Contests
Dairy Farmers of Canada occasionally organizes contests. To enter, you will namely have to complete an entry form including your personally identifiable information. Unless a specific agreement to the contrary from you, the information collected when you participate in a contest will mainly be used to communicate with you if you are selected to win a prize. Please note that all contests are submitted to such specific rules that are more detailed at www.yourhealthyweight.ca and namely in the contest rules that you may consult.
VIII. Contact Information
Please contact us at question@dfc-plc.ca if you have any questions about this Privacy Statement or any personally identifiable information we may have collected concerning you, or if you would like us to delete any personally identifiable information we may have concerning you.
AMENDMENTS
Dairy Farmers of Canada reserves the right to revise these Terms at any time, subject to applicable law.
Last update : 2008-01-16
WAIVER "YOUR QUESTIONS, OUR ANSWERS"
Experts that answer questions submitted in “Your Questions, Our Answers” undertake to exercise the best they can the art of the science of dietetics and/or of the physical activity, as the case may be, in total compliance of their respective professional code of ethics and if need be, by consulting any competent professional. The information, advices, recommendations and/or warnings given by experts will be done in a disinterested way without undue reference to specific products and without endorsements of any given trademark. In the course of the exercise of their functions in relation with www.yourhealthyweight.ca, experts that answer questions submitted in “Your Questions, Our Answers” are not employees, attendees, agents, representatives or mandataries of Dairy Farmers of Canada, its subsidiaries, affiliated companies, and/or holdings (hereafter referred to as: “Dairy Farmers of Canada”). They exercise their profession as “independent contractors” and on this account they act under their personal civil responsibility and not the one of Dairy Farmers of Canada. By submitting questions to the experts, by visiting www.yourhealthyweight.ca and/or putting into practice the advice given by the experts on “Your Questions, Our Answers”, you discharge Dairy Farmers of Canada of any damages of whatever nature that you could suffer from in relation with the information, advices, recommendations and/or warnings that could be given through “Your Questions, Our Answers”. The experts will not answer all the questions submitted and by submitting your question, you discharge Dairy Farmers of Canada of any damages of whatever nature that you could suffer from in relation with the fact that your question was not selected and answered to by the experts.
WAIVER “YOUR TIPS”
Dairy Farmers of Canada, its subsidiaries, affiliated companies, holdings, its share holders, officers and representatives, senior managers, directors, employees agents and other representatives (hereinafter and collectively referred to as: “Dairy Farmers of Canada”) are not liable for any opinion, recommendation, and/or advice given by other users through “Your Tips”. In no circumstance, the Dairy Farmers of Canada can be held responsible of the legality, exactitude or conformity of any material/text submitted by the users through “Your Tips”. By visiting www.yourhealthyweight.ca and by putting in practice the tips proposed by the users, you discharge Dairy Farmers of Canada of any damages of whatever nature that you, or any other person, could suffer from in relation with the information, advices, recommendations, and/or warnings that could be given by the means of “Your Tips”.
ONLINE SUBMISSION AND MODERATION POLICY
OBJET OF THE "YOUR QUESTIONS, OUR ANSWERS" AND OF "YOUR TIPS"
The purpose of the “Your Questions, Our Answers” and “Your Tips” (hereafter: the “forums”) is namely to allow users to exchange with a dietitian and/or a certified fitness consultant on topics regarding nutrition, physical activity and healthy life habits related to healthy weight.
USER RESPONSABILITY AND TERMS OF USE
All communication transmitted in the context of the forums is public and non private. It is recommended that you transmit information on yourself that is only of a public nature and that you are willing to see circulate in any circumstance. We therefore recommend that you keep secret your personal information.
Furthermore, you acknowledge that you are personally responsible of the content of the materials/text that you communicate in the forums, as well as consequences that could ensue. Each user is therefore responsible to comply with the following rules in his communications:
a) Privacy:
All persons being entitled to their privacy, you must not in any circumstances, except with an authorization to do so, reveal or publish elements of intimacy of an identifiable person (i.e. love or sexual life, health condition, domicile, sexual orientation, physical intimacy, etc.).
b) Reputation:
All persons being entitled to the respect of their reputation, you must not in any circumstances, affirm or insinuate facts on a person in a careless or reckless manner without having first verified the truthfulness of the remarks. Or also, in the case of true facts, remind them without legitimate motive and for the only purpose to harm, bring ridicule on, humiliate, insult or offence a person.
c) Image:
It is prohibited to transmit any photograph of a person without his authorization.
d) Illegal Act:
It is prohibited to harass, discriminate or cause hateful propagation through forums. Moreover, are prohibited discussions that encourage illegal activities.
e) Language:
It is forbidden to use coarse or offensive language. Will not be tolerated any content that is defamatory, obscene, injurious, pornographic, obsessive, racist, aggressive, violent, abusive or otherwise illegal. No personal attack will be tolerated. It is possible to criticise arguments but not the persons who voiced them.
f) Subject:
Considering the object of the “Your Questions, Our Answers” and “Your Tips”, any material/text whose content contains information that is not based on the Canada Food Guide, that does not promote a healthy diet and/or excludes one or more food groups, promotes a popular or miracle diet or products (pills, shakes, tonics, etc.), is not based on the Guidelines of Health Canada in terms of physical activity, refers to unrealistic or too rapid weight loss (higher than 2 pounds per week), does not take into consideration personal and physiological needs (e.g. non personalised) of a person, deals with health problems that are too personal (ex. I have diabetes and my doctor has recommended…) could be partly or totally not published.
g) Solicitation:
No one is authorized to use these forums to solicit, promote and/or offer for sale any products/services for commercial purposes or in any other way than for the goals these forums of discussion are aiming at. Therefore, it is prohibited to use or refer to specific trademarks, and such, for commercial purposes.
RULES OF MODERATION AND ONLINE SUBMISSION
In all cases, Dairy Farmers of Canada reserve their right, at their sole discretion, to partly or totally publish, to refuse to partly or totally publish or to remove any material/text transmitted by a user that they may judge inappropriate for whatever reason and reserve their right to banish any person that does not comply with the rules issued.
At all times, Dairy Farmers of Canada reserve their right to act and intervene in the forums to keep them appropriate. However, it is impossible to foresee and control each communication made in the forums and therefore, Dairy Farmers of Canada cannot guarantee the immediate withdrawal of any inappropriate material/text.
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LIMITATION OF RESPONSABILITY
Dairy Farmers of Canada, its subsidiaries, affiliated companies, holdings, their shareholders, officers and representatives, senior manager, directors, employees, agents and other representatives (hereinafter and above collectively referred to as: “Dairy Farmers of Canada”) are not liable for any opinion, recommendation and/or advices given by other users through the forums. Dairy Farmers of Canada are not in a position to validate the content of the material/text submitted other than by the intervention of experts in “Your Questions, Our Answers” the later acting in an independent way. Consequently, in no circumstance Dairy Farmers of Canada can be held responsible of the legality, accuracy or conformity of any material/text submitted by users. To such purpose, the user undertakes to defend and release Dairy Farmers of Canada of any liability for damages including, without being limited to, all reasonable legal cost incurred by Dairy Farmers of Canada that are related to any proceeding, action or claim arising from the non compliance of the Policy and/or any material/text submitted in the context of the forums.
Below you will find the number of daily servings of Milk and Alternatives recommended by Canada’s Food Guide.
The quantity of Milk and Alternatives that you should consume every day depends on your age and physical condition.
To reach the recommended number of daily servings of Milk and Alternatives, adding a little milk to your coffee. Eating milk chocolate is not enough! Rely instead on the following examples of servings according to Canada’s Food Guide:
1 serving:
1/2 serving:
