Healthy Food Guidelines - First Nations Health Authority

Healthy Food Guidelines - First Nations Health Authority
Healthy Food Guidelines
For First Nations Communities
Acknowledgements
First Nations Health Authority would like to thank the creators of the Healthy Food Guidelines For First Nations
Communities. We truly hope that First Nations Healthy Food Guidelines will be useful in supporting a healthy eating
environment within First Nations communities in British Columbia.
©2009 Guidelines Edited by Suzanne Johnson, RD, 2nd Edition - 2014
The First Nations Health Authority gratefully acknowledges the contributing authorship of Karen Fediuk and Angela Grigg
as well as the contributions of the many community members and health workers who inspired and assisted in guiding
the development of the guidelines. We also wish to thank the authors of the “Guidelines for Food and Beverage Sales in
BC” and many other nutrition education tools that have been adapted for use in these guidelines for communities.
Contents
Section 1 – Introduction
Section 2 – Healthy Food Guidelines
Section 3 – Make Your Recipe Healthier
Section 4 – Promoting Healthy Eating In Children’s, Youth and Family Programs
Section 5 – Serving Healthy At Meetings and Conferences
Section 6 – Serving Traditional Foods
Section 7 – Improving Local Food Security – Increasing the Use of Local and Regional Foods
Section 8 – Recipes For Groups
Section 9 – Appendices
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
Nutrition Criteria for Healthy Food Guidelines for First Nations Communities
Preparing Food Safely
Colour It Up (Seasonally available vegetables and fruits)
Guide to Storage of Vegetables and Fruits
Label Reading
Focus on Fat – What to Cut
What’s in your glass?
Safer User of Plastics
Handouts to send home
21 Way to help your body
Tips for preparing a community feast
Foreword
“Food Sovereignty” is the Right of peoples, communities, and countries to define their own agricultural, labour, fishing,
food and land policies, which are ecologically, socially, spiritually, economically and culturally appropriate to their unique
circumstances.
“Indigenous Food Sovereignty” also includes the elements of sacredness and self-determination. As Indigenous
People we understand that food is a gift and that we have a sacred responsibility to nurture healthy, interdependent
relationships with the land, water, plants, and animals that provide us with our food. This also means, having the ability
to respond to our own needs for safe, healthy, culturally relevant indigenous foods with the ability to make decisions
over the amount and quality of food we hunt, fish, gather, grow and eat. These rights are asserted on a daily basis for the
benefit of present and future generations.
Our traditional foods have nourished us well since the time of our creation and have been of fundamental importance to
our culture. We developed sophisticated techniques to preserve a variety of foods year round to keep our bodies strong
and this knowledge has carried us well into our current place. Many challenges now exist for First Nations who wish to
access traditional foods. The land and water have experienced changes that now limit the ability to access adequate
amounts of our traditional foods. At the same time, our lives have been widely influenced by an abundance of processed,
commercially influenced food sources and lack of access to nutritious whole foods. It is our hope that that the Healthy
Food Guidelines For First Nations Communities will provide our communities with the information and tools to assist in
serving healthy foods at conferences, community gatherings, meetings, programs, special events, school/ daycare meal
programs and even fundraising.
How to use these guidelines
These guidelines are intended to support community members in educating each other about better food and drink
choices to offer in schools, meetings, homes, cultural and recreational events, and in restaurants.
There is information presented for various types of community members, from general background information on the
issues facing communities to specific handouts that can assist individuals in choosing better snacks for lunches.
Section 1. Introduction
It is well known that we are eating far differently than how our people
were eating in the past. For many of us, our current diet and activity
patterns are not only putting our health at risk but also the health of
those whom we model choices for - our children.
For many, there is enough food in our houses to keep our stomachs full
but not always enough of the foods we need to keep our bodies and
minds strong. Our communities are facing many health challenges that
have a relation to our eating and activity including obesity, diabetes,
depression, cancer and heart disease. Our communities have the natural
strength, and resilience that comes from our relationship to the natural
land and all that it provides for us.
We know from community participation in a number of studies that
active participation in hunting, gathering and using traditional foods
helps prevent chronic disease. Traditional food activities keep us
physically active, spiritually grounded, and the nutrients offered by the
plants and animals that we eat from our territory keep us strong. Many
of us are faced with barriers in carrying out our traditional activities
including: lack of access to good hunting/harvesting areas, high costs
for fuel and equipment, time, and concerns about contaminants. Today, healthy eating involves making choices from the foods
available from many sources, including the natural land, water, farm, grocery store, and restaurant.
While we cannot address in these guidelines the steps to change our traditional harvesting environment, we can address some
steps we can take to change the nutrition environment within our communities. We can suggest ways to make modern choices
that reflect traditional values such as giving, sharing, humility, wholeness, and land stewardship.
Nutrition studies suggests that we can reduce the risk of diabetes and heart disease by eating plenty of vegetables and fruit
daily, limiting our consumption of foods that are high in calories but offer little nutritional value, and maintaining a healthy
weight.
1
How are we doing now?
Traditional Foods
Each year we affirm our identity and reinforce our ties to our indigenous food system and territories by harvesting and eating
our traditional foods. Our traditional food remains an important aspect of social and cultural events, all of which center
traditional food as an important aspect of being who we are. We thank the salmon, eulachon, clams, moose, deer, elk, beaver,
birds, seaweed, berries, roots and medicines and they in turn nourish our bodies and spirits and help protect our body from
illness and remind us of our past and help us think about our future.
Participating in harvesting activities, such as gathering berries and roots, hunting, harvesting shellfish, or fishing brings many
rewards. Our bodies are energized and the stress we can carry is lessened by the physical activity necessary for harvesting and
processing our foods. Harvesting activities also brings with it the pleasure of socializing, exchanging news and stories, and
respecting and connecting with the spirit of the land. After the work is all done, we have food to put away in our cupboards to
share with our families.
Fruit and vegetable consumption
Traditionally, we spent much of our time harvesting and processing many kinds of roots, berries, and greens. From spring until
late fall there were different kinds of plants to enjoy and our ancestors spent much time in drying and storing a variety of plant
foods for trade and use in the winter months. We truly ate a wide variety of plant foods that today would be classified as fruits
and vegetables. However, many of the fruits and vegetables we eat now are limited to what we grow in our garden or buy
from the store. Few of us eat the recommended number of fruit and vegetable servings to provide the health protective effects
against the development of many chronic diseases such as heart disease, cancer, diabetes.
Sweetened beverage consumption
Sugar-sweetened beverages used to be a rare treat. Now they maintain a constant presence in many of our homes, schools,
offices, and at recreational and cultural events. Researchers are finding that the more children drink sweetened beverages, the
more weight they are likely to gain. Although children are natural regulators of their general calorie needs, when sweetened
beverages are consumed this internal regulator is defective. As a result children do not increase their activity to use additional
calories or cut back on other foods to compensate (Cornell, 2003). Sugar sweetened beverages place us and our children at
great risk for obesity which further increases our risk of type 2 diabetes. This does not mean that diet drinks or beverages
sweetened with artificial sweeteners are the answer. The long term safety of large amounts of artificial sweeteners has not been
proven in children. Encourage water as the best beverage.
2
Healthy Weight
Achieving and maintaining healthy weights is a concern in our communities. Recent studies suggest that 25% of adults and 42%
of children have healthy weights.
On-reserve First Nations Body Mass Index (BMI), by gender, 2002-2003 (percent)
50
42
40
32
0
27
25
25
1
32
1
Underweight
Normal weight
Men
Overweight
Obese
Women
Source: Calculations by HRSDC based on First Nations Centre. First Nations Regional Longitudinal Health Survey (RHS) 2002/2003.
Ottawa, FNC, 2005.
3
What is recommended to reduce our risk?
To reduce our risk of chronic disease, we all need to change what we put on the table.
We can work towards:
• Making Our Communities Healthier - Working to change the nutrition environment and promoting healthy eating is es-
sential. Whether you are a community health professional, a teacher, a band councilor or a parent/caregiver, EVERYONE can
play a role in changing the nutrition environment.
• Increasing our use of traditional foods - Protecting, restoring and relying on our traditional foods more, can provide
greater food security to our community and healthier food choices. We know that when traditional foods are eaten, we are
more likely to get the nutrients our bodies needed then when traditional food is not eaten.
• Decreasing our use of sugar-sweetened beverages - Reducing the use of sugar sweetened beverages will help protect
our teeth and our children’s health. A recent study suggests that most of the sugar sweetened beverages are eaten at
home while 15% seems to be occurring in schools
• Increasing our intake of vegetables and fruits - Our traditional plants and many of the fruits and vegetables from the
farm and market (most of which were originally cultivated by Indigenous Peoples of North, Central and South America)
have medicinal, nutrition and healing properties that can protect us from chronic disease if we eat a variety daily. A serving
is about 1⁄2 cup portion in any form.
• Serving healthier food choices in reasonable portions - By learning how to modify and choose recipes that have less
fat, sugar, and salt and by following a balanced plate approach when serving foods at the table, we can collectively reduce
our risk for obesity and diabetes.
• Increasing the number of community gardens in our communities – Promoting the development of community gardens brings the community together to promote healthy eating and provides nutritious foods for community events.
Ways to help your body
• Eat lots of vegetables, fruit and berries -5-8 servings everyday by including vegetables and/or fruit at meals or snacksBecome comfortable with reading labels to make healthier food choices
• Choose wholesome fresh food over packaged and processed food
• Know what is in your food and beverages
• Make time for cooking and eating together at the table with family and friends
4
Creating a Healthy Nutrition Environment
The figure below shows several areas within the community that changes can take place in order to have an effect on eating
habits.
While promoting healthy eating at the individual level is important, we know that we can only make significant and long-lasting
individual changes in our eating habits if there is support for these changes throughout our community.
Work Site
Meetings
School Afterschool Care
Convenience Stores
Child Care
Restaurants
Community
Home
Conferences
Following the guidelines in this resource and effectively changing what food is offered at meetings, in school and daycares, at
community feasts and advocating for changes at local caterers, restaurants and food stores will positively affect our nutrition
and will promote better health.
There is much more to influencing the nutrition environment than just putting healthy foods on the table and we have
many opportunities to influence the broader nutrition environment and the food self-sufficiency of our nations. Some of the
opportunities that promote this work are listed in other First Nations Health Council resources such as the “ADI Resource List”
and the “Act Now Community Tool Kit”.
References. Columbia University’s Mailman School of Public Health (2008, June 6). Children’s Consumption Of Sugar-sweetened
Beverages. ScienceDaily. Retrieved February 19, 2009, from http://www.sciencedaily.com /releases/2008/06/080602112340.htm
Cornell University (2003, June 27). Too Many Sweetened Drinks, From Soda To Lemonade, Put Children At Risk For Obesity,
Poor Nutrition, Study At Cornell Finds. ScienceDaily. Retrieved February 19, 2009, from http://www.sciencedaily.com /
releases/2003/06/030626235716.htm
5
Section 2. Healthy Food Guidelines
Food is part of celebration, ceremony, social functions, learning
opportunities and is one of our best ways to bring people together.
There are certain times when we should ‘just enjoy’ food and with so
many occasions to offer food, we have plenty of opportunity to promote
healthy choices for our people by ensuring that healthy foods are
available almost all of the time.
Serving healthy foods in communities means having healthy food
selections at all community activities that include food such as:
community programs, gatherings, meetings and special events as
well as at daycares and schools and even as part of fundraising events.
Serving healthy foods starts with the types of food offered as well as the
amount of food offered.
In this section, guidance is provided for both types and amounts of food
and some sample buffet meal plans are provided.
For more detailed information on the TYPES of food see: “Guidelines for
Healthy Foods for Communities”
For more detailed information on the AMOUNT of food see : “Serving
Healthy Foods and Amounts”.
Healthy Food Guidelines
The following table of foods is based on the Guidelines for Food and Beverage Sales in BC Schools. It has been modified to assist
First Nations communities in the promotion of healthy food choices. The table is broken into Food Groups and 3 categories
based on nutrition criteria that assess the calories and amount of sugar, fat and salt (sodium) in these foods. The first category
“Leave off the Table” contains foods that are generally high in fat and sugar and/or salt. Some of these foods may be an
important part of celebration and should be included only on those special occasions. The second category “Sometimes on the
Table” includes foods that may be low in fat or salt (sodium) but do not meet all of the criteria of foods that fit within the third
category “Great on the Table Anytime”.
In order to promote healthy eating, we encourage communities to make and serve as often as possible the types of food listed
under Great on the Table Anytime and Sometimes on the Table. Foods that are listed under the Leave Off the Table category
should be offered as little as possible and only for special occasions or feasts.
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Food Group
Leave off the Table
Grains
•
Grains must be the first or
second ingredient (not counting
water)
Flavoured or Instant rice,
white rice
•
Fried Bread, White bread,
White buns, English Muffins
•
Baked goods and Pastries
(ex. Commercial muffins
with a diameter more than
2 in, Cake, Cookies, Danishes, croissant, cinnamon
buns)
Grain ingredients may include:
-rice, pot barley, corn, amaranth,
quinoa, millet, oats, buckwheat,
bulgur, kasha, whole wheat
couscous, etc
- flours made from wheat,
buckwheat, spelt, corn, rye, rice,
potato, soy, millet, etc.
- flours that are made into:
breads, pasta, baked goods, etc
Sometimes on the Table
•
Parboiled/converted rice,
basmati rice, mix of brown
and white rice
•
Baked bannock, Enriched
breads, buns, bagels, tortillas, pancakes, whole wheat
fried bread (canola oil)
•
Lower fat baked goods
that are small in size (2 inch
muffins, mini loaves
Great on the Table Anytime
•
Brown Rice, Basmati Brown
Rice, Wild Rice
•
Whole grain baked bannock,
breads, buns, bagels, tortillas,
English muffins, pancakes, etc
•
Somesmallbakedlower fat
items with whole grains, fibre,
fruit or nuts, such as loaves,
muffins
•
Low-fat whole grain crackers
•
Most whole grain pastas
•
High Fat Crackers
•
•
Most commercial or homemade pasta salads
Low-fat crackers (no trans
fat)
•
•
•
Instant noodles (packages,
Cup) with seasoning mix
Pasta and pasta salads with
small amounts of low fat
dressing
Whole grain pasta salad with
low fat dressing and plenty of
vegetables.
•
Microwave Popcorn and
fried snack foods eg. Potato, tortilla chips
•
Other rice noodles
•
Brown Rice Noodles
•
•
•
Commercial cereals high in
sugar
Few Trans fat free, lowfat baked grain and corn
snacks (baked tortilla chips,
popcorn)
Few whole grain and corn
snacks (cereal mix, tortilla
chips, hot air popcorn with no
butter)
•
Instant, flavoured oatmeal
•
Whole grain cereals (limited
sugar, fat content)
•
Whole oatmeal or granola (homemade with fruits,
sweetened with juices, baked)
Foods high in starches and sugars (natural or added) can leave particles clinging to teeth and put dental health at risk. Grain food choices
of concern are sugary cereals, granola and granola bars, crackers, cookies and chips (corn, wheat, rice, etc). The BC Dental Public Health
Committee suggests eating these clingy foods only at mealtimes, and choosing at snack time grain choices that clear quickly from the
mouth.
8
Food Group
Vegetables & Fruit
Leave off the Table
•
Raw, cannedor cooked
fresh/frozen fruits and
vegetables served with buttery, creamy or overly sweet
sauces (ex. Fruit in heavy
syrup, canned vegetables
with sodium >300 mg/
serving)
•
Fruit with a sugar based
coating (e.g., yogurt- or
chocolate- covered raisins)
•
Dried fruit (e.g.,fruitrollups/leathers/chips) or fruit
juice snacks (e.g., gummies)
•
Regular potato/vegetable
chips
•
High Salt (sodium) Pickles
(see Condiments)
•
Coated/breaded and deep
fried vegetables (e.g.,
French-fried potatoes,
onion rings)
A vegetable or fruit puree must
be the first or second ingredient,
not counting water
(Juice and concentrated fruit
juice does not count as a fruit
ingredient for this food group –
see “Vegetable & Fruit Juices”)
Sometimes on the Table
•
Great on the Table Anytime
Raw, canned or cooked
fresh/frozen fruits and
vegetables (including wild
greens and berries) that are
cooked or prepared with
low salt, low-fat sauces (e.g,
low-fat milk-based) or meet
Sometimes on the Table
Criteria (ex. Fruit in light
syrup, low sodium canned
vegetables)
•
Raw, home canned (or sodium
< 150 mg/serving) or cooked
fresh/frozen berries, fruit and
vegetables (including wild
greens and berries) that are
served plain or with the minimum amount of dressing/
serving recommended in the
Condiment Section
•
“Indian ice-cream”
•
Dried fruit (fruit main ingredient), small portion, see
health note below.
•
Home made salsa with fresh
tomatoes or canned diced
tomatoes and minimal salt
•
Low-salt, baked potato/
vegetable chips
•
Low salt (sodium)pickles
Foods high in sugars and starches (natural or added) can leave particles clinging to teeth and put dental health at risk. Vegetable/fruit
choices of concern include fruit leathers, dried fruit, and chips (potato or other). For more information on how food and beverage choices
can affect dental health, see www.bced.gov.bc.ca/health/health_publications.htm
9
Food Group
Vegetable & Fruit Juices
Leave off the Table
•
A vegetable or fruit juice
or puree must be the first
ingredient (not counting water):
-may be diluted with water or
carbonated water
All fruit juices of any kind
including those containing
100% fruit juice, “drinks”,
“blends”, “cocktails”,
“splashes”, “punches” and
“beverages” (if sweetened
with added sugars)
•
-may have added food
ingredients, e.g. Fruit pulp, fruit
puree
Most regular tomato and
vegetable juices
•
Juice crystals
•
-may not be fortified with
vitamins other than Vitamin
C, or with minerals other than
calcium.
Fruit smoothies made with
juice
•
Slushy drinks and frozen
treats (e.g., frozen fruit juice
bars) with added sugars
(note that concentrated
fruit juice is considered an
added sugar when it is not
preceded by water in the
ingredient list)
•
Juice drinks with added caffeine, guarana or yerba
Sometimes on the Table
•
Some lower-sodium tomato and vegetable juices
•
Fruit smoothies made with
soy or cows milk.
Great on the Table Anytime
•
Soapberry or other natural berry juices(with water
added)
The natural sugars in 100% juice will elevate blood sugars. It is also easy to consume many more calories by drinking juice compared to
eating whole fruits. The BC Dental Public Health Committee recommends choosing plain water more often than juice. 100% juice and other
fruit drinks contain sugars and acids (natural or added) that dissolve tooth enamel when sipped frequently. To avoid prolonged exposure to
these sugars and acids, they suggest that only plain water be allowed in classrooms except at designated eating times.
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Food Group
Milk-based & Calcium
Containg Foods
Milk must be the first ingredient.
Leave off the Table
•
•
Cream is NOT considered a milk
ingredient
Sometimes on the Table
•
Canned salmon with bones
•
Dried ooligan
•
Small portions of sherbert
•
Seaweed
•
Puddings/custards made
with low fat milk and limited added sugar
•
Some flavoured yogurts
(lower sugar and fat)
•
Plain yogurt (lowfat)
•
Pudding/custards/ice milk
bars with artificial sweeteners (not for children)
•
Most regular and reduced
fat or light cheeses, cheese
strings (unprocessed)
•
Low-sodium cottage cheese
(1%MF)
•
Frozen ‘yogurt’ not based
on milk ingredients (see
“Candies, Chocolates,
etc”food grouping)
•
Most ice milks, ice creams,
and frozen novelties
•
Some puddings/custards
•
Some higher fat cheeses
•
Most flavoured yogurts
•
Most cream cheese and
light cream cheeses and
spreads (see condiment
section)
•
Yogurt with artificial sweeteners
•
Processed cheese slices
made with milk
•
1-2% MF Cottage Cheese
•
Processed cheese slices and
spreads made without milk
•
Whole fat cottage cheese
Great on the Table Anytime
Small portions of some ice
milks and frozen yogurts –
simply flavoured
Candy flavoured ice creams,
sundaes and many frozen
yogurts
Note: Choices that fit into the “Great on the Table Anytime” section contain calcium (include several other traditional foods as well), are low
in sugar and low in fat.
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Food Group
Leave off the Table
Milk & Calcium Containing
Beverages
•
Most candy flavoured milks
•
Most eggnogs
Milk must be the
first ingredient. Cream is NOT
considered a milk ingredient.
•
Most hot chocolate mixes
made with water (see also
“Other Beverages”)
Fortified soy drinks contain
protein and calcium are
included in this food
grouping.
•
Smoothies made with
Leave off the Community
Table ingredients
•
Sometimes on the Table
•
Most basic flavoured milks
and fortified soy and rice
drinks
•
Yogurt drinks
•
Some eggnogs if lower in
sugar and fat
•
Most hot chocolates made
with milk
Some blended sweetened
regular and decaf coffee
drinks
•
Smoothies made with
Better on the Community
Table ingredients
•
Powdered coffee whitener
•
•
Flavoured, creams and coffee whiteners
Whole, 2% milk, soy milk or
canned milk for coffee
Great on the Table Anytime
•
Plain, unflavoured, fortified
soy and rice drinks
•
Skim, 1%, 2% milk
•
Some hot chocolates made
with milk and very little
added sugar
•
Smoothies made with Great
on the Table Anytime ingredient
•
Decaf unsweetened tea/coffee latté
Whole milk (3.5% MF) should be used for children under 2 years old. A lower fat milk is suitable for individuals older than 2 years old. For
those children who cannot consume milk, continue with a soy-based or other recommended infant formula until the child is 2 years old
before changing to a recommended soy or rice milk.
Food Group
Nuts & Seeds (Mixes or Bars)
Peanuts, nuts or seeds must be
the first or second ingredient.
Leave off the Table
•
Nuts with a sugar based
coating (eg. Chocolate,
yogurt covered nuts)
•
Salty or sugary nut/seed
bars and mixes (e.g. sesame
snap bars)
•
Nuts/seeds highly salted
or flavoured, roasted in additional oil
Sometimes on the Table
•
Nuts/seed bars and mixes
with nuts/seeds or fruit as
the first ingredient and no
sugar based coatings
Great on the Table Anytime
•
Nut/seed bars and mixes with
nuts/seeds or fruit as first
ingredient (homemade bars)
•
Nuts/seeds – natural or dry
roasted
Nut and seed mixes or bars containing dried fruit, sugars, crackers or other sugars/starches (natural or added) can leave particles clinging
to teeth and put dental health at risk. The BC Dental Public Health Committee suggests eating these clingy foods only at mealtimes,
and choosing at snack time foods that clear quickly from the mouth, such as plain nut/seed choices (may be savory seasoned). For more
information on how food and beverage choices can affect dental health, see www.bced.gov.bc.ca/health/health_publications.htm
12
Food Group
Meat & Alternatives
A meat or meat alternative must
be the first or second ingredient
(excluding nuts and seeds*).
Meat and meat alternatives
include: beef, pork, poultry, fish,
game meats, eggs, soybeans,
legumes, tofu.
Leave off the Table
•
Many products breaded
and/or deep fried in
hydrogenated or partially
hydrogenated oils or in
vegetable shortening
(chicken fingers)
•
Marbled or fatty meats
•
Many cold cuts and deli
meats (deli chicken, deli
beef, pepperoni, bologna,
salami, etc) if high in salt or
packaged with nitrites
*See the “Nuts & Seed Mixes or
Bars” category for guidelines on
these items
•
•
Canned meats (Spam,
corned beef, ham) that are
>20g fat/ 75 g serving and
>450 mg sodium)
Some seasoned chicken or
tuna salads
•
Most regular wieners, sausages, smokies, bratwurst
•
Most Pepperoni/chicken
sticks
•
Some jerky
•
Bacon
Sometimes on the Table
•
Some breaded and baked
chicken/fish/meat
•
Some marinated poultry
•
Great on the Table Anytime
•
Chicken, turkey
•
Fish, seafood, fresh or canned
in water/broth
Some fish canned in oil
•
•
Some deli meats if not too
salty (ham, chicken, turkey,
beef )
Lean meat (beef, bison, pork,
lamb)
•
Lean game meats and birds
(venison, moose, duck, etc)
•
Some chicken or tuna salads, lightly seasoned
•
Eggs, Tofu
•
Some lean wieners, sausages
•
Some chicken salads if lower
salt
•
Lean pepperoni/chicken/
turkey sticks
•
Some lean wieners if lower
salt
•
Some jerky, lightly seasoned
•
Jerky (plain), dried deer/
moose meat
•
Smoked fish (salt used)
•
Wind dried or smoked fish
•
Some egg salads, lightly
seasoned
•
Beans/peas, lentils
•
•
Legume salads, lightly
seasoned
Most legume salads if lower
salt
•
Refried beans (lower fat)
•
Some refried beans
•
Turkey Bacon
Note: Choices in the “Keep Off The Table” section include those that are high in fat including unhealthy saturated and trans fats. They are
also high in salt, nitrites and other additives. Wild game, fish and seafood are higher in nutrients such as iron and protein and lower in fat
than domestically raised meat sources.
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Food Group
Mixed Entrée Foods
Candies, Chocolates
14
Leave off the Table
•
Sandwiches with deli or
processed meats
•
Sub style sandwiches
greater than 6 inches
•
Some pizzas (4 cheese/double cheese, meat lover)
•
Pizza pockets
•
Meat pot pies
•
Sausage/vegetable rolls
•
Pasta with a cream based
sauce
Sometimes on the Table
Great on the Table Anytime
•
Most sandwiches
•
Wholegrain Sandwiches
•
Short (e.g. 6 inch) submarine sandwiches, and burgers made with lean roasted
meats (turkey, chicken,
beef ), but few vegetables
•
•
Some cheese or meat pizzas
with vegetables
Short 6 inch submarine
sandwiches and burgers
made with lean meats
(turkey, chicken, beef ) and
plenty of vegetables and
whole grain bread/buns
•
•
Baked or homemade pizza
pockets, pizza pretzels, pizza
bagels
Some pizzas with vegetables
•
Stews, chillies, curries, lower
sodium
•
Some curries, moderately
salted
•
Stir fries on rice, if sauce is
low in sodium
•
Stir fries
•
•
Sushi
Rice & Vegetable Pilaf
(mixed dish)
•
Rice and egg /meat Pilaf
•
Pasta with vegetable and
meat based sauce
•
Pasta with milk or vegetable
based sauce
•
Burritos (bean or meat)
•
Hard tacos with meat or
bean filing
•
Soft tacos filled with
Choose Most ingredients
•
Some low sodium frozen
entrees
•
None
•
Most regular packages
•
•
Most very small packages of
candies/chocolates
Sugar-free gum or mints or
cough drops
•
•
Very small portions of dessert gelatins
Diabetic candies (adults
only)
•
Dark Chocolate >55% cocoa
Food Group
Soups
Includes dry, canned and fresh
Other Beverages* (Non- Juice/
Non- Milk based)
Leave off the Table
•
Some instant soups, plain
or seasoned
•
Ramen Noodles
•
•
•
Sometimes on the Table
•
Soups made with soup
bouillion/stock and other
ingredients on the Great
Any Time list. Eg.
Regular canned soups,
broth or milk based
•
Homemade chicken noodle
soup
Many canned soups, broth
or milk based
•
Most drinks with sugars as
the first ingredient (not
counting water) – e.g. iced
teas, fruit ‘ades’, pops
Great on the Table Anytime
•
Soups made with homemade
stocks or without added
bouillion. Eg.
•
Hamburger Soup (lean meat)
•
Deer soup
Hamburger soup (regular
fat meat)
•
Calm Chowder (no milk or
cream)
•
Clam Chowder (milk or
cream)
•
Some soups made with meat
or beans/lentils
•
Some low-sodium canned
or instant soups
•
Some low-sodium canned or
instant soups made with meat
or beans/lentils
•
Soda water
•
Water, plain
•
Decaf tea / coffee
•
Lemon/Lime water
•
Soda water
•
Most sport drinks*
•
Soapberry Punch
•
Most hot chocolate mixes
made with water
•
•
Water (flavoured or not)
minimally sweetened
Sparkling/carbonated water
or water with added flavours
(no added sugar and/or no
artificial sweeteners)
•
Diet decaf soft drinks and
diet non-carbonated drinks
(Secondary schools only)
•
Indian Tea / Labrador Tea
•
Herbal teas (fruit/mint)
•
Homemade ice tea
*Sport/electrolyte drinks containing added sugars are not recommended. These beverages may be useful during sports events lasting more
than 1 hour on hot days. Plain water is best for exercising.
*Other Beverages may provide excess liquid calories, caffeine, artificial sweeteners, or acids and often displace healthier food/beverage
choices. Limit portion sizes of “Other Beverages” (except plain water) to: 250 mL or less for children (5-12) and 360 mL or less for 12 and
older. Consider keeping coffee/tea Off The Table for gatherings with a prenatal/postnatal, child or youth focus.
15
Food Group
Use in Moderation
Condiments & Add-Ins
Condiments or add-ins containing trans
fat (from partially hydrogenated oils or
vegetable shortening) AND more than 0.2 g
trans fat per serving:
Portions have been estimated to limit
the amount of salt, fat, and/or sugar to
approximately: -100 - 200 mg sodium; -5 - 10
g total fat; and/or -4 - 8 g added
16
Generally No Limits
•
Condiments and add-ins can be used
to enhance the flavour of Better on the
Community Table and Great on the
Table Anytime items.
•
Condiments and add-ins should be
served on the side whenever possible.
•
Limit choices to one to two portions at
a meal
•
Soy sauce: 2 - 3 mL
•
Hot sauce: 5 - 10 mL
•
Table salt/Sea salt: ¼ - ½ mL
•
Soft margarine, butter: 5 - 10 mL
•
Cream: 5 - 15 mL
•
•
Whipped Cream (from cream): 15 - 30
mL
Herbs and salt-free seasonings, garlic,
pepper, lemon juice. Mrs. Dash
•
Low sodium pickles
•
Regular/light cream cheese or processed cheese spread: 5 - 15 mL
•
Horseradish: 10 - 45 mL
•
Regular sour cream: 15 - 30 mL
•
Fresh salsa
•
Low-fat sour cream: 15 – 45 mL
•
Fat-free sour cream: 15 – 60 mL
•
Low-fat/fat-free dips, dressings, spreads
(e.g., mayonnaise, miracle whip, sandwich spread): 5 - 15 mL
•
Regular dips, dressings, spreads: 5 - 10
mL
•
Oil for sautéing or dressing (e.g., homemade vinegar and oil): 5 - 10 mL
•
Ketchup, mustard, relishes : 10 - 15 mL
•
Pickles (regular): 10-15 ml
•
Jarred salsa, sauerkraut: 10 - 30 mL
•
Salad toppers (e.g. Bacon bits): 5 - 10 mL
Croutons: 25 - 50 mL
•
Sugars, honey, jams/jellies, molasses,
syrups (e.g., pancake): 15 mL
•
Flavoured syrups (e.g. For lattes): 1
pump (10 mL)
Serving Healthy Amounts
We can reduce the risk of diabetes in our communities by putting healthy foods on the table at meetings, community events
and in our schools and daycares.
Keeping meals healthy can be achieved by:
• Following the Healthy Food Guidelines document when menu planning
• Using the sample menu plans in Section 3
Offering healthy portions can be achieved by:
• Following the look of food on a healthy plate
• Pre-plating food and beverage items based on the serving portion guide in “Eating well with Canada’s Food Guide: First
Nations, Inuit and Métis
• Purchasing foods that are not super-sized
• Serving foods and beverages in appropriate size bowls, plates and cups.
Ways to help your body
• Know what an appropriate portion size is
• Become comfortable with reading labels to make healthier food choices
17
Serving Healthy Portions
Step 1. Re-think the Plate
One of the biggest changes we can make to reduce our risk from chronic disease is to re-think our plate. Promoting the Healthy
Plate at community events is an important start.
Vegetables:
Complete the meal with
a serving of fruit or milk
alternative.
At least 2 kinds.
Starch:
potato, rice, pasta, corn,
bread, buns, bannock.
Protein:
Fish, wild meat, seafood, lean
meat, chicken, turkey, beans,
lentils, nuts and seeds
1. 1. Keep starchy foods limited to ¼ of the plate. This is about 1 cup or a portion no larger than one fist. Replace highly
process/white starches with more whole grain choices.
2. Fill up half of the plate with 2 or more different kinds of vegetables.
3. Serve a healthy modest portion of fish or meat (about 3-4 ounces or 90-120g)
4. Complete the meal with milk, milk alternative, or water
5. Serve sauces and dressings on the side.
18
Step 2. Choosing Serving Dishes
Getting people to cut down on portions is easier if the dishes, cups, glasses and serving spoons are not super-sized.
The larger the plate or glass, the more we fill. Using smaller plates can encourage people to re-think how much they need and
whether they should go for a second helping
Use these plates
• 8 inch plate for breakfast and lunch
• 10 inch plate for dinner (visual)
Use these bowls
• 8-12 oz (240 – 375 ml) Bowl for Cereals, Salads and Soups
• 4 oz (120 ml) bowl for Desserts
Use these glasses
• 6-8 oz (240 ml) Glasses and Cups for Beverages
Use these ladles
• Use a ½ cup (120 ml) ladle for sauces, soups, casseroles, stews
Ways to help your body
• Choose packaged and processed food with
low % DV (5% for sodium, 5% of fat, 10% for
saturated fat and trans fat) (SEC 2)
• For salads, use a 1 tbsp (15 ml) ladle
Serve condiments, dressings, sauces on the side wherever possible.
Step 3. Serving Size Guide
Use this serving size guide adapted from Eating Well with Canada’s Food Guide to check how many servings from each food
group is being offered. This is useful information for menu planning purposes.
Children need 1 serving of 2 food groups for a snack and 1 serving of 3 groups at a meal. Adults usually can eat 2-3 servings of
vegetables and fruit at a meal or snack.
Ideally, a meal is planned to offer appropriate amounts from each food group. Children have an innate ability to know when
they have eaten enough. Let children say how much they want of a food by deciding whether to eat what is offered and by
deciding to have additional portions (‘seconds’).
19
Vegetables and Fruit
• ½ cup (125 ml) fresh , frozen or canned berries, fruit or cooked vegetables
• 250 mL (1 cup) raw leafy vegetables or wild plants
• 1 piece of fruit (1/2 cup)
• ½ cup (125 ml) vegetable juice (choose whole fruit more often, drink water when thirsty)
Grain Products
• 1 slice (35 g) whole grain bread or ½ whole grain bagel (45 g)
• 1 piece of 2”by 2” by 1” whole grain bannock (35g)
• ½ whole grain pita (35 g) or ½ whole grain tortilla (35 g)
• ½ cup (125ml) cooked whole wheat or white pasta or couscous
• ½ cup (125 ml) cooked wild, brown or white rice
• 1 cup (30 g) cold cereal or ¾ cup (175 mL) hot cereal
Milk and Alternatives
• 250 mL (1 cup) milk, lactose free milk, fortified soy or rice beverage
• 175 g (¾ cup) yogurt
• 50 g (1 ½ oz.) cheese
• 1 can canned salmon with bones
Meat and Alternatives
• 75 g (2 ½ oz.)/125 mL (½ cup) cooked fish, shellfish, poultry, lean meat or wild game
• 175 mL (¾ cup) cooked beans
• 2 eggs
• 30 mL (2 Tbsp) natural peanut butter
20
Meal Buffet Ideas for Meetings and Community Events
To plan for healthier food choices at meetings and community events, use the Menu Models for community meetings provided.
As well, more specific menu samples are provided with Different Types and Amounts of food that are needed to feed a varying
number of people. The amounts provided for foods and beverages are based on the number of adults. If children are attending
the meal, cut down on amounts for caffeinated beverages
Buffet Table
• Consider a buffet table that will offer eight (8) menu items: Salads
will be 3 of the 8 menu items, soups may be 1 of the 8 menu items,
entrees will be 2 of the 8 menu items, grains will be 2 of the 8
menu items, and desserts might be 1 of the 8 menu items.
• Containers (ex. Bannock in traditional basket), Water jugs,
• Salads: if you offer three salads, two are green salads and one is a
starchy or creamy salad.
• Soups (broth based soup, cream soups)
• Grains (bannock in basket, rice or potato (1/8 to 2/8)
• Meat/Fish ¼ table
• Desserts (Side- cakes cut up in ½ cup servings, fresh fruit, cookies
(small))
Tips for preparing a community feast
• Serve water or sparkling water or milk at the table instead of sugar drinks or coffee
• Serve whole grain products instead of white starch products
• Serve green salads but put the dressing on the side
21
Breakfast Menu Model For Community Feasts & Meetings
Give your group an energizing start to the day by providing a tasty and nutritious breakfast. Including a variety of food from
each food group will help your guests put together their own healthy plate. This sample menu plan is based on a group of 30
people. If you are serving for a larger event you may want to make additional selections from each food group to provide your
guests with more variety.
Grains & Starches
Choose 2
•
•
Bannock,baked
•
•
•
High fibre cereal
Whole wheat bread/
Toast
Hot cereal- Oatmeal/
Dairy
Choose 1-2
•
•
•
•
Low Fat Yogurt
Skim or 1% Milk
Reduced fat cheese
Low sodium cottage
cheese
Pancakes
Starchy Vegetable
•
Corn and sweet
pepper
•
Potato and Onion
Hash
•
Yam Wedges with
salsa
Meat & Alternative
Choose 1-2
•
Eggs cooked without
added fat
•
•
•
•
•
Lean Ham
Vegetable
(Choose 1 if desired)
•
Baked Beans
Peanut Butter
Fish
•
Add cut up tomato,
mushrooms onions,
and/or peppers
to the omelet or
scrambled egg
Fresh Sliced Tomato,
cucumbers
Lean Meat
Sample Breakfast Menu
Grains & Starches: tortilla wrap, whole wheat toast, cold high fibre cereal
Dairy: Skim or 1% milk, 2% yogurt
Meat & Alternative: scrambled eggs and black beans (for inside wrap or on the side)
Fruit: Berry and fresh fruit salad for side or mixed with yogurt or cereal, whole Fresh Fruit- seasonal
Vegetable: shredded lettuce and diced tomato for inside wrap
22
Fruit
Choose 2 - include different coloured fruit
•
•
Fresh fruit salad
•
•
Whole fruit
Fruit toppings for
your pancakes and
cereal
Fruit cocktail in juice
or light syrup
Breakfast Buffet Example 1
Breakfast Buffet
Example 1
10 People
25 People
50 People
100 People
Dairy
1% Milk-3 Litres
10-75 gram 1-2% M.F.
yogurt
1% Milk-8 Litres
25-75 gram 1-2% M.F.
yogurt
1% Milk-16 Litres
40-75 gram 1-2% M.F.
yogurt
1% Milk-32 Litres
75-75 gram 1-2% M.F.
yogurt
Fruit and Vegetables
Fruit and Juice
Svg size: ½ cup
7 cups fresh cut up seasonal fruit
(1 lb of apples, 1 lb bananas sliced,1 lb (2 cups)
berries or grapes
16 cups fresh cut up
seasonal fruit
(2 lbs apples sliced, 2 lbs
bananas sliced, 2 lbs (4
cups) of berries or grapes,
1 sliced cantaloupe or
melon)
32 cups fresh cut up
seasonal fruit
(3 lbs apples sliced, 3 lbs
bananas sliced, 3 lbs of
berries, 3 lbs of grapes,
2 sliced cantaloupe or
melon, 3 lbs of grapefruit)
80 cups fresh cut up or
canned/frozen seasonal
fruit
(6 lbs apples sliced, 8 lbs
bananas sliced, 8 lbs of
berries, 6 lbs of grapes,
4 sliced cantaloupe, 1
melon, 10 lbs of grapefruit)
Grains
1 dry unsweetened
cereal-500 g (15 servings)
1 loaf of whole wheat
toast and 1 loaf of
toasted rye bread, 12
(wholegrain)mini-bagels
or small muffins-*provide
toaster
3 boxes (cheerios, mini
wheats,, raisin bran) dry
unsweetened cereal (500
grams each)
3 loaves of whole
wheat toast, 2 loaves of
toasted rye bread, 12
(wholegrain)mini-bagels
or assorted small (3 inch)
muffins
4 boxes dry unsweetened
cereal (raisin bran, cheerios, mni-wheats),
1.5 loaf of whole wheat
bread -*provide toaster
5 loaves of whole
wheat toast, 3 loaves of
toasted rye bread, 24
(wholegrain)mini-bagels
or assorted small (3 inch)
muffins
Meat and Alternates
20 Eggs (boiled, scrambled or poached) or 100%
natural peanut butter or a
variety of low fat cheeses
(or a mix of all 3)
40 eggs (boiled, scrambled or poached) or 100%
natural peanut butter or
a variety of low fat cheese
(or a mix of 3)
100 eggs (boiled,
poached, scrambled)
OR
30 packages of peanut
butter and 3 lbs assortment of low-fat cheese
slices (30 servings)
200 eggs scrambled with
toast (above) OR
50 packages of peanut
butter
6 lbs assortment of
low-fat cheese slices (60
servings)
Beverages
Coffee-3 Litres
Tea-2 L hot water and
assortment of teas
Water -2 Litres
Coffee-6 Litres
Tea-4 Litre hot water and
assortment of teas
Water -5 Litres
Coffee-12 Litres
Tea-6 Litre hot water and
assortment of teas
Water -12 Litres
Coffee-25 Litres
Tea-12 Litre hot water
and assortment of teas
Water -20 Litres
Condiments on the Side
Mrs. Dash, Salt and pepper, Hot sauce, traditional
herb seasoning
Mrs. Dash, Salt and pepper, Hot sauce, traditional
herb seasoning
Mrs. Dash, Salt and pepper, Hot sauce, traditional
herb seasoning
Mrs. Dash, Salt and pepper, Hot sauce, traditional
herb seasoning
23
Breakfast Buffet Example 2
Breakfast Buffet
Example 2
Dairy
Fruit and Vegetables
2 servings per person
Svg size: ½ cup
25 People
50 People
100 People
1% Milk-3 Litres
10-75 gram 1-2% M.F.
yogurt
1% Milk-8 Litres
25-75 gram 1-2% M.F.
yogurt
1% Milk-16 Litres
40-75 gram 1-2% M.F.
yogurt
1% Milk-32 Litres
75-75 gram 1-2% M.F.
yogurt
7 cups fresh cut up
seasonal fruit
(1 lb of apples, 1 lb
bananas sliced,1 lb (2
cups) berries (could be
thawed from frozen) or
grapes
5 cups of sautéed mixed
vegetables (mixed into
egg wrap) or 5 sliced
tomatoes
16 cups fresh cut up
seasonal fruit
(2 lbs apples sliced, 2
lbs bananas sliced, 2
lbs (4 cups) of berries
or grapes, 1 sliced cantaloupe or melon)
32 cups fresh cut up
seasonal fruit
(3 lbs apples sliced,
3 lbs bananas sliced,
3 lbs of berries, 3 lbs
of grapes, 2 sliced
cantaloupe or melon, 3
lbs of grapefruit)
80 cups fresh cut up
or canned/frozen
seasonal fruit
(6 lbs apples sliced, 8
lbs bananas sliced, 8
lbs of berries, 6 lbs of
grapes, 4 sliced cantaloupe, 1 melon, 10 lbs
of grapefruit)
12 cups of sautéed
mixed vegetables
(mixed into egg wrap)
or 12 sliced tomatoes
25 cups of sautéed
mixed vegetables
(mixed into egg wrap)
or 25 sliced tomatoes
40 cups of sautéed
mixed vegetables
(mixed into egg wrap)
or 40 sliced tomatoes
Combination Food
Option
10 Scrambled Egg and
Black Bean Wraps-2
scrambled eggs, ½
cup black beans, 30
grams cheddar and ½
cup shredded lettuce,
2 tbsp salsa in whole
wheat tortilla wrap
25 scrambled egg and
black bean wraps-2
scrambled eggs, ½
cup black beans, 30
grams cheddar and ½
cup shredded lettuce,
2 tbsp salsa in whole
wheat tortilla wrap
50 Scrambled egg and
Black bean wraps- 2
scrambled eggs, ½ cup
black beans, 30 grams
cheddar and ½ cup
shredded lettuce, 2
tbsp salsa or 3 tomato
slices in whole wheat
tortilla wrap
100 Scrambled egg
and black bean
wraps-2 scrambled
eggs, ½ cup black
beans, 30 grams
cheddar and ½ cup
shredded lettuce, 2
tbsp salsa or 3 tomato
slices in whole wheat
tortilla wrap
Beverages
Coffee-3 Litres
Tea-2 L hot water and
assortment of teas
Water -2 Litres
Coffee-6 Litres
Tea-4 Litre hot water
and assortment of teas
Water -5 Litres
Coffee-12 Litres
Tea-6 Litre hot water
and assortment of teas
Coffee-25 Litres
Tea-12 Litre hot water
and assortment of teas
Water -12 Litres
Water -20 Litres
Condiments on the Side
24
10 People
Salt and pepper, Hot
sauce, traditional herb
seasoning
Salt and pepper, Hot
sauce, traditional herb
seasoning
Salt and pepper, Hot
sauce, traditional herb
seasoning
Salt and pepper, Hot
sauce, traditional herb
seasoning
Breakfast Buffet Example 3
Breakfast Buffet
Example 3
10 People
25 People
50 People
100 People
Dairy
1% Milk-3 Litres
10-75 gram 1-2% M.F.
yogurt
1% Milk-8 Litres
25-75 gram 1-2% M.F.
yogurt
1% Milk-16 Litres
40-75 gram 1-2% M.F.
yogurt
1% Milk-32 Litres
75-75 gram 1-2% M.F.
yogurt
Fruit and Vegetables
2 servings per person
Fruit and Juice
Serving size: ½ cup
7 cups fresh cut up
seasonal fruit
(1 lb of apples, 1 lb
bananas sliced,1 lb (2
cups) berries or grapes
16 cups fresh cut up
seasonal fruit
(2 lbs apples sliced, 2
lbs bananas sliced, 2
lbs (4 cups) of berries
or grapes, 1 sliced cantaloupe or melon)
32 cups fresh cut up
seasonal fruit
(3 lbs apples sliced,
3 lbs bananas sliced,
3 lbs of berries, 3 lbs
of grapes, 2 sliced
cantaloupe or melon, 3
lbs of grapefruit)
80 cups fresh cut up
or canned/frozen
seasonal fruit
(6 lbs apples sliced, 8
lbs bananas sliced, 8
lbs of berries, 6 lbs of
grapes, 4 sliced cantaloupe, 1 melon, 10 lbs
of grapefruit)
Grains
2 servings per person
Assortment of mini-bagels, low-fat blueberry
muffins, whole wheat
toast
Or Whole wheat Blueberry Pancakes (recipe
below)
Whole wheat Blueberry Pancakes
Whole wheat Blueberry Pancakes
Meat and Alternative
300 g Nut butter
spreads (cashew,
almond, peanut and a
454 g (1lb) of a variety
of low fat cheese
slices/spreads
1 kg Nut butter
spreads and/or a
variety of low fat
cheese (or a mix of
3) and 650 g (1.5 lbs)
of a variety of low-fat
cheese slices/spreads
(15 servings)
1 kg Nut butter
spreads (cashew, almond, peanut) and
a variety of 1300 g
(3 lbs) assortment of
low-fat cheese slices/
spreads (30 servings)
2 kg Nut butter
spreads (cashew,
almond, peanut) and
2.7 kg (6 lbs) assortment of low-fat cheese
slices/spreads (60
servings)
Beverages
Coffee-3 Litres
Tea-2 Litre hot water
and assortment of teas
Water -2 Litres
Coffee-6 Litres
Tea-4 Litre hot water
and assortment of teas
Water -5 Litres
Coffee-12 Litres
Tea-6 Litre hot water
and assortment of teas
Water -12 Litres
Coffee-25 Litres
Tea-12 Litre
hot water and assortment of teas Water -20
Litres
Condiments on the Side
Salt and pepper, Hot
sauce,
Salt and pepper, Hot
sauce,
Salt and pepper, Hot
sauce,
Salt and pepper, Hot
sauce,
25
Lunch Menu Model For Community Feasts & Meetings
Here are some healthy meal ideas to help plan your next group event. To help your guests follow the healthy plate method,
make a selection from each group. The menu suggestions are for a group of 30. If you are serving for a larger event you may
want to make additional selections from each food group to provide your guests with more variety.
Vegetable
Choose 2
Grains & Starches
Choose 1-2
Choose 1-2
Fruit
(Choose 1)
Cold
•
Bannock
•
Lean Meats/Fish
•
Fresh fruit salad
•
Caesar Salad
•
•
Moose stew
•
Apple/fruit cobbler
•
Garden Salad
Whole wheat dinner
roll/ bread
•
Hamburger soup
•
Fresh whole fruit
•
Chili
•
Fruit cocktail
•
Sandwich Filling:
Salmon, Chicken,
Lean meats, egg
salad, Tuna Salad.
(serve with low fat
dressings on the
side)
Hot
•
Vegetable Soup
•
Vegetable stirfry
•
Steamed mixed
vegetable
•
Macaroni Salad
•
Rice Pilaf
•
Steamed corn
•
Baked potato
Sample Lunch Menu
Vegetable: Tossed Salad
Vegetable & meat: Vegetable Stirfry with Moose Meat
Grains & Starches: Rice pilaf
Fruit: Fresh fruit salad
Dairy: French Vanilla Yogurt Sauce
26
Meat
Dairy
(Choose 1 if desired)
•
Pudding made with
skim/ 1% milk
•
French Vanilla Yogurt
Sauce
Lunch Buffet Example
Lunch Buffet
Example
10 People
25 People
50 People
100 People
Dairy
1 Litre 1% canned, fluid
or powdered skim milk
for coffee
3 Litres 1% canned, fluid
or powdered skim milk
for coffee
6 Litres 1% canned, fluid
or powdered skim milk
for coffee
10 Litres 1% canned, fluid
or powdered skim milk for
coffee
Salad
Green or Spinach Salad
(2 Bunches)
2 salads; choose from
1 Green or Spinach Salad
(4 heads lettuce)
And one of the following:
Fat reduced Coleslaw*
Root Vegetable
Lightly dressed Pasta
salad
3 Salads: choose from
1 Green or spinach Salad
with dressing on side
And 2 of the following
Low fat Caesar Salad
Fat reduced Coleslaw
Quinoa salad
Root vegetable Salad
Marinated Vegetable
Greek Salad
Pasta salad
4 Salads: choose from
1 Green Salad with dressing on the side
And 3 of the following:
Tomato Salad
Fat reduced Coleslaw
Low fat Caesar Salad
Quinoa Salad
Root vegetable salad
Marinated Vegetable
Greek Salad
Pasta salad
Soup
1 cup bowls
Broth based fish, chicken
or bean and vegetable
soup
Broth based fish, chicken
or bean and vegetable
soup
Broth based fish, chicken
or bean and vegetable
soup
1-2 soups: Broth based,
fish or chicken or bean and
vegetable soup
Main Dish
8 inch luncheon plate
Cold: Assortment of ½
sandwiches or wraps cut
in 2 inch slices
Cold: Assortment of ½
sandwiches or wraps cut
in 2 inch slices
Cold: Assortment of ½
sandwiches or wraps cut
in 2 inch slices
Cold: Assortment of ½
sandwiches or wraps cut in
2 inch slices
Beverages
6 ounce glasses or cups
Coffee-3 Litres
Assortment of Tea
(herbal, black, green)
Water –2 Litres-plain or
flavoured carbonated
with no sweetener
Coffee-6 Litres
Assortment of Tea
(herbal, black, green)
Water -5 Litres- plain or
flavoured carbonated
with no sweetener
Coffee-12 Litres
Assortment of Tea
(herbal, black, green)
Water -12 Litres- plain
or flavoured carbonated
with no sweetener
Coffee-25 Litres
Assortment of Tea (herbal,
black, green)
Water -20 Litres- plain or
flavoured carbonated with
no sweetener
Condiments on the
Side
Reduced Calorie Salad
Dressings, Mrs. Dash,
Salt and pepper
Reduced calorie Salad
Dressings, Mrs. Dash,
Salt and pepper
Reduced calorie Salad
Dressings, Mrs. Dash,
Salt and pepper
Reduced calorie Salad
Dressings, Mrs. Dash, Salt
and pepper
Serving Dishes: Provide 1 cup bowls, 6 ounce glasses and cups and 8 inch luncheon plates for healthy portion
Condiments and Dressings: Use reduced fat or spreads and dressings: light mayonnaise, reduced calorie salad dressings, 7% sour cream,
1-3% yogurt
27
Dinner Menu Model For Community Feasts & Meetings
Community meals are great opportunities to promote healthy ways of preparing food and provide ideas for balanced meals at
home. To help your participants follow the healthy plate method, make a selection from each group. The menu suggestions are
based on serving 30 people. If you are serving for a larger event you may want to make additional selections from each food
group to provide your guests with more variety.
Vegetable
Choose 2
Cold
Grains & Starches
Choose 1-2
Roasted Lean Meats
•
Apple/Fruit cobbler
•
Wild Birds- grouse, duck,
geese
•
Seasonal berries with plain
sponge cake
•
Salmon
•
•
Halibut/Fish
Fruit salad served with
vanilla yogurt
•
Baked Trout
•
Wild berry ice cream
•
Salmon/Clam Chowder
•
Rhubarb and wild berry
crisp
•
Mussels/Clams
•
•
Stew
Fruit salad served with
lemon custard
•
Beans
•
Carrot cake with wildberry
sauce
•
Fresh fruit plate
Steamed Rice
•
Garden Salad
•
Rice Pilaf
•
Wild Greens Salad
•
Pasta Noodles
•
Coleslaw
•
Macaroni Salad
•
Marinated Vegetable Salad
•
Vegetable Chow Mein
(serve with low fat dressings on
the side)
•
Potato Salad
•
Steamed corn
•
Dinner rolls
•
Oven Roasted Sweet Potato
•
Oven Roasted Potatoe
•
Steamed mixed vegetable
•
Vegetable soup
•
Oven Roasted Vegetable
•
Baked Spaghetti Squash
•
Broccoli and Cauliflower
medley
•
Carrot and Parsnip mash
•
Bean and Vegetable Soup
Sample Dinner Menu for 30 people
Vegetable: Garden Salad, Steamed Mixed Vegetable
Grains & Starches: Rice pilaf, Macaroni Salad
Meats: Roasted Sheep meat, Poached Salmon
Fruit: Wild Seasonal berries with plain sponge cake
28
Choose 1
•
•
Traditional plants, and
greens
Fruit Based Desserts
Bannock
Caesar Salad
•
Choose 2
•
•
Hot
Meat & Alternative
Dinner Buffet Example
Dinner Buffet
Example
10 People
25 People
50 People
100 People
Appetizers
Veggies and Dip
Choose one:
Salsa, Bean Dip or Salmon
Dip
(Optional) Serve with
slivers of whole wheat pita
bread.
Veggies and Dip
Choose one: Salsa or
Bean dip or Salmon dip
(Optional) Serve with
slivers of whole wheat pita
bread
Veggies and Dip
Choose two: Salsa and
Bean dip or Salmon dip
(Optional) Serve with
slivers of whole wheat pita
bread
OR Mixed nuts-2 lbs
Veggies and Dip
Choose two: Salsa and
Bean dip or Salmon dip
(Optional) Serve with
slivers of whole wheat pita
bread
OR Mixed nuts-5 lbs
Dairy
1 Litre 1% canned, fluid or
powdered skim milk for
coffee
6 Litres 1% canned, fluid
10 Litres 1% canned, fluid
3 Litres 1% canned, fluid
or powdered skim milk for or powdered skim milk for or powdered skim milk for
coffee
coffee
coffee
Salad or Soup
2 salads; choose from
Green or Spinach Salad
(1.5 lbs lettuce) with dress- 1 Green or Spinach Salad
(3 lbs lettuce) with dressing on the side
ing on side
And 1 of the following:
Fat reduced Coleslaw* (3
lbs)
Root Vegetable (3 lbs)
Lightly dressed Pasta salad
1 cup/person
3 Salads: choose from
1 Green or spinach Salad
(6 lbs) with dressing on
side
And 2 of the following (3
lbs each):
Low fat Caesar Salad
Fat reduced Coleslaw
Root vegetable Salad
Marinated Vegetable
Lightly dressed Pasta salad
3 Salads: choose from
1 Green or spinach Salad
(10 lbs) with dressing on
side
And 2 of the following (5
lbs each):
Low fat Caesar Salad
Fat reduced Coleslaw
Root vegetable Salad
Marinated Vegetable
Lightly dressed Pasta salad
Soup
1 cup bowls
Broth or low fat milk based Broth or low fat milk based Broth based or low fat
1-2 soups: Broth based
fish, chicken or bean and fish, chicken or bean and milk based fish, chicken or or low fat milk based fish
vegetable soup
vegetable soup
bean and vegetable soup or chicken or bean and
vegetable soup
Lightly Steamed Vegetables
1/2 cup per person
Choose 1 (2.0 lbs frozen)
Mixed vegetables
Green beans
Seasonal vegetables
Choose 1-2 (5 lbs total)
Mixed vegetables
Green beans
Seasonal vegetables
Choose 2 (10 lbs total)
Mixed vegetables
Green beans
Seasonal vegetables
Choose 2 (20 lbs total)
Mixed vegetables
Green beans
Seasonal vegetables
Grains and Starches
2-3 servings
Choose 2
10 small whole wheat rolls
pieces of baked bannock
(2”by 2”by 1”)
Potatoes: Baked, boiled or
mashed (4.5 lbs or 2.0 kg)
Rice/Pasta (1.5 lbs or
680 g)
Choose 2
25 small whole wheat rolls
or baked bannock(2”by
2”by 1”)
Choose 2
50 small whole wheat rolls
or baked bannock(2”by
2”by 1”)
Choose 2-3
100 small whole wheat
rolls or baked bannock
(2”by 2”by 1”)
Potatoes: Baked, boiled
or mashed (11 lbs raw or
5 kg)
Rice/Pasta (3 lbs uncooked)
Potatoes: Baked, boiled
or mashed (22 lbs raw or
10 kg)
Rice or Pasta (6 lbs uncooked)
Potatoes: Baked, boiled or
mashed
(50 lbs raw or 22 kg)
Rice or Pasta (12 lbs uncooked)
Serving size: ½ cup
*Serve sauce on the side
29
Dinner Buffet
Example cont’d
10 People
25 People
50 People
100 People
(3.5 lbs (1.4 kg) cooked or
6 lbs raw, dressed, boneAllow 120 grams (4 oz) per less lean meat, fish, or
person
poultry or 8 lb whole turkey or 4.5 lbs raw shucked
shellfish
7 lbs (3.2 kg) cooked or 12
lbs raw, dressed lean meat,
fish or poultry or 15 lb
whole turkey or 12 lbs raw
shucked shellfish
15 lbs (7 kg) cooked or 24
lbs raw, dressed, boneless
lean meat, fish or poultry
or 2-15 lb whole turkey
or 25 lbs raw shucked
shellfish
30 lbs (14 kg) cooked or 50
lbs raw, dressed, boneless lean meat or fish or
poultry or 60 lbs of whole
ducks/turkeys/grouse
or 50 lbs of raw shucked
shellfish
Desserts
¾ cup mixed berries, fruit
in juice
¾ cup mixed berries, fruit
in juice
¾ cup mixed berries, fruit
in juice
Berry Crisp
Berries and Yogurt
¾ cup mixed berries, fruit
in juice
Berry Crisp
Yogurt and Berries
Beverages
6 ounce glasses or cups
Hot Water: 3 Litres and
Assortment of Tea (herbal,
black, green)
Water –2 Litres-plain or
flavoured carbonated with
no sweetener
Hot Water: 6 Litres and
Assortment of Tea (herbal,
black, green)
Water -5 Litres- plain or
flavoured carbonated with
no sweetener
Hot Water: 12 Litres and
Assortment of Tea (herbal,
black, green)
Water -12 Litres- plain or
flavoured carbonated with
no sweetener
Hot Water: 25 Litres and
Assortment of Tea (herbal,
black, green)
Water -20 Litres- plain or
flavoured carbonated with
no sweetener
Main Dish
Serving Dishes: Provide 1 cup bowls, 6 ounce glasses and cups and 8 inch luncheon plates for healthy portion
Condiments and Dressings: Use reduced fat or spreads and dressings: light mayonnaise, reduced calorie salad dressings, 7% sour cream,
1-3% yogurt., low sodium salsa (Harlan’s Specialty, Fresh is Best, President’s Choice organic salsa)
Seasonings: Use Mrs. Dash (low sodium seasoning) Salt and Pepper
30
Tips for serving healthy food and bringing down costs
Offering prepared foods can eat away at your food budget. Many pre-prepared foods are high in calories, fat, salt or sugar and
cost more. Keeping pre-prepared and low nutrient snacks off the table and out of school can save money and can be good for
your community’s health and waistline.
• Plant a garden to support school meals and community events. Can the vegetables
in the fall or freeze for later use
• Choose Frozen or canned vegetables and fruit - they are affordable and nutritious
options. Ensure that you always have frozen vegetables on hand, they are a great
back up when you have not been able to re-stock fresh groceries.
• Hold a community canning event
• Use beans, lentils and other legumes instead or meat or in addition to meat in
soups, stews, chilis
• Stock up on canned goods and staples when they are on sale. Store them safely
and use them up by their “best-before” date.
• Skip the cookies, baked goods, chips and other salty snack foods, soft drinks and
other high calorie beverages. They cost a lot and are low in nutrients. Stick to the
four food groups and buy the basics.
Adapted from Health Canada
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/obstacles-eng.php
Ways to Help your Body
• Choose cooking methods that require little or no added fat such as roasting, broiling, baking, grilling, steaming, poaching, boiling instead of frying
• Serve whole grain products more often than refined grains every day
31
Section 3. Make Your Recipes Healthier
Many recipes books and online recipes provide low-fat, low sodium, lower calorie options. You can make these recipes healthier, as well as
your own favourites by taking out some of the fat, calories, sugar and salt (sodium) and increasing the amount of fibre. You can do this by
trying some of the suggestions in this “Make Your Recipes Healthier” chart.
For recipes with
Reduce fat by:
Butter, margarine, or solid fat for cooking.
Reducing the amount by 4 tbsp or ¼ cup (60 ml).
Butter, shortening or oil in baking
Replacing half of the fat with applesauce or prune puree. This will
decrease baking time
Butter, margarine, shortening or oil for frying
Using a non-stick pan, broth or vegetable cooking spray
Half and half (10%), whole (3.25% M.F.) or 2% milk
Using skim milk, 1% milk, evaporated skim milk, fat-free half and half
or plain soymilk or rice milk with calcium.
Evaporated milk
Using low-fat evaporated milk
Cream
Using fat-free half and half milk or low-fat evaporated milk
Cream cheese (26% M.F.)
Using low-fat or fat free cream cheese or blended/pureed cottage
cheese.
14% sour cream
Using low-fat (7%) or fat free sour cream or low-fat (1-2%) plain
yogurt
Yogurt is better for foods that don’t require cooking
Full-fat cottage cheese
Using 2% or fat-free cottage cheese.
Full-fat Ricotta cheese
Using part-skim ricotta
Eggs
Throwing away the egg yolk and using 2 egg whites for every egg.
Flax eggs: 1Tbsp of ground flax seeds mixed with 3 Tbsp of water
equals 1 egg
Regular fat cheese
Use lower fat cheeses (20% M.F. or less) like part skim mozzarella.
Low fat cheeses require less cooking time so add them near the end
of baking.
Regular mayonnaise or salad dressing
Using vinegar based dressings, calorie reduced or low fat mayonnaise or salad dressing.
Canned fish
Use water-packed canned products or canned products packed in
‘lite’ syrup.
Fatter cuts of meat
Using lean and extra lean meat or trimming visible fat and draining
any excess fat after cooking.
Chicken with skin on
Remove chicken skin before cooking
33
For recipes with
Reduce sugar by:
Reduce sugar by one third.
Sugar (in baking)
Example: For recipes asking for 1 cup, measure out 2/3 instead. If
recipe calls for 3 tablespoons, use 2 tablespoons.
Sugar (in making canned jams and jellies)
For recipes with
Soy sauce
Using No Sugar Needed Fruit Pectin and adding no granulated
sugar. For a sweetened jam, granulated sugar can be replaced with
fruit juice or an artificial sweetener (about 3 cups of sugar=1.5 cups
of sweetener).
Reduce salt (sodium) by:
Choosing “reduced sodium” soy sauce
Omit salt or reduce it (except in baking that require yeast)
Salt
For flavour, try salt-free seasonings like Mrs. Dash, spice mixes or
herbs and lemon juice.
Ketchup
Using tomato sauce
Bouillon cubes
Low sodium bouillon cubes or water or home-made stock
For recipes with
Increase fibre by:
Refined, enriched grains
Using ‘whole’ grains- pot barley, bulgur, kasha, quinoa, millet, or
whole wheat couscous, brown rice or wild rice.
To help your family make the switch, start with mixing ½ refined and
½ whole grain
All purpose flour
Replacing half of the all purpose flour with whole wheat or spelt
flour
Pastas, crackers, cookies, cereals
Using whole grain pastas, crackers, cookies, and cereals.
Adapted from P. Brinkman and C. Jones Syracuse, Modifying a Recipe to be Healthier,
Ohio State University Extension. Original available at http://ohioline.osu.edu/hyg-Fact/5000/5543.html
34
Section 4. Promoting Healthy Eating in Children, Youth and
Family Programs
Promoting Healthy Eating in Children, Youth and Family Programs
Early childhood is very important for developing healthy food choices, eating behaviours and motor skills. Families, schools
and community programs have a unique opportunity to play a role in demonstrating healthy eating practices that will lead us
down a path of wellness and diabetes prevention. Many children spend about ½ of their waking hours in childcare and school
making this setting an important influence on the development of healthy eating practices and healthy growth and development.
We know that our traditional diet was very balanced and healthy. Our eating patterns depended on where we lived: coastal
peoples ate more seafood, inland people ate more game foods and elsewhere in Canada and the Midwest, communities relied
heavily on corn, beans and squash. But wherever we lived, we did not eat much processed or junk food until very recently.
The amount of food we eat and the types of food that are in our diets (sugar sweet beverages and foods high in fat and sugar)
are leading us down the path of obesity and poor health.
In Canada, one in five children are eating the daily recommended number of fruit and vegetable servings. In Canada, under half
(41.5%) of First Nations children are at a healthy weight. Many children in First Nation communities are at risk for inadequate
intake of important vitamins and minerals such as vitamin D, calcium, iron, and zinc. High consumption of junk food, absence
of breakfast, and poor quality foods do not contribute these important nutrients to our children’s diets. Children who go to
school hungry or have a diet lacking in good nutrition are less likely to do well in school as hunger, tiredness or weakness make
it difficult to concentrate. Every day children spend almost half of their waking hours in school. School can have an important
influence on the development of healthy eating and physical activity habits.
To protect our children’s health and reduce their risk of disease related to poor nutrition and obesity, let’s ensure that meals
and snacks are offered that:
• Form a healthy meal pattern based on Canada’s Food Guide and the Healthy Food Lists on page 40.
• Do not include access to sugar-sweetened or artificially sweetened beverages such as pop or fruit crystal drinks
• Allow enough time for children to eat healthy foods when hungry and turn attention elsewhere when full.
• Encourage water as desired with and between meals.
• Do not include any foods that are on the “Foods to Avoid” list.
35
Additionally, we need to encourage parents and children to send healthy food choices to school by offering guidance on
healthy choices by:
• Offering guidance on healthy choices
• Creating a list of what cannot be eaten while in the school or program setting
• Sharing a list of healthy treats that can be brought for birthdays and celebrations
• Promoting water as the beverage of choice between meals and limiting juice (100% unsweetened) to a maximum of ½ cup
per day.
• Set aside foods that are not appropriate and send home at the end of school or the program.
If there is a school canteen or vending machine, it’s important to sell foods that are considered healthy options. Healthy
options are foods that meet certain nutrition criteria (See Foods from the Table “Healthy Foods for Communities”).
To assist your community in improving the nutrition environment in order to promote healthy eating and reduce our children’s
risk of obesity, we have organized this section to provide
• Nutrients of special concern
• Portion size guidelines
• A healthy food list
• Foods that are not appropriate to have at the school or program
• Healthy treats for birthdays or celebrations
• Sample menu cycles
• Portable Ideas for Field Trips
• Foods that can fit for sales in schools or fundraising
• Foods that are not appropriate for sale in schools or for fundraising
• Sample nutrition policy
36
Nutrients of Special Concern
Aboriginal children are vulnerable to inadequate intakes of certain vitamins and minerals, particularly vitamin D, calcium and
iron. Planning menus and creating food policies that include little or no processed foods that are high in sugar, fat and salt, will
help to ensure that our children are adequately nourished.
Inadequate intake of
Iron
affects
Mental Function
Physical Function
Zinc
Immunity
and causes this problem
Some foods t to provide
this nutrient.
Impaired Learning and Inability
to concentrate
Meats, fish, seafood, eggs,
poultry, beans, dark green leafy
vegetables.
Difficulty breathing, tiredness,
and hair loss
Lower resistance to infections
Protein containing foods such
as meat, fish,seafood etc.
Delayed growth/development
Skin conditions: eczema, psoriasis
Calcium and Vitamin D
Skeletal Health
Increased chance of fractures
Poor development of teeth and
bones
Fish bones, dark leafy greens,
roots, as well as fortified rice
and soy beverages and milk.
Tips for preparing a community feast
• Colour It Up! (see Appendix 3 for serving a variety of fruit by season)
• Select lean meat, wild game and alternatives prepared with little or no added fat, sugar or salt.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
37
Meals and Snacks
Healthy eating can be promoted by offer foods from all four food groups at a meal time and at least two food groups at a snack
time AND offering appropriate portion sizes and healthy food choices.
38
Portion Size Guidelines
Children’s appetite will vary day to day. These amounts should act as a guide to determine how much food to prepare and what
to offer at meals and snack times. Children and youth may choose to eat more or less than what is suggested here. Younger
children will eat towards the lower range of the serving size suggested while older children, youth and adults will eat towards
the larger range. Youth and adults may also have more than one serving from the Vegetables and Fruits or Grain products at a
meal time.
FOOD GROUPS
Serving Size
Vegetables and Fruit
And Vegetable Juice
½ cup
Grains
Pasta, rice, Bread ,Cereal
½ cup
½ to 1 slice
¾ cup
Milk and Alternates
Milk or fortified soy beverage
Yogurt
Cheese
½ to 1 cup
¾ cup
1 ½ ounce
Meat and Alternates
Meat, fish, poultry
Eggs
Beans-cooked
Peanut butter, 100% natural
¼ to ½ cup
1-2
½ to ¾ cup
1-2 Tbsp
Preventing Young Children from Choking on Food
To prevent your child from choking, use care when selecting and preparing food. Experts suggest that round, firm foods should not be
given to children younger than age 4 unless the food is chopped completely Foods that can be choking hazards include: •
Seeds (for example, sunflower or watermelon)
•
Chewing gum
•
Nuts.
•
Hard or sticky candy
•
Popcorn.
•
Chunks of meat or cheese
•
Whole grapes (cut into halfs or quarters)
•
Hot dog (slice lengthwise)
•
Chunks of peanut butter.
•
Raisins.
•
Raw vegetables.
•
Bones in fish (remove)
Cut foods small so that it is no larger than the tip of your smallest finger starting at the base of the fingernail.
39
Healthy Food Choices List
Healthy Food Choices List
Vegetables and Fruit
Group
Grains
Milk and Alternates
40
2½ cup of
•
Fresh fruit
•
Vegetable juice
•
Raw, steamed, baked vegetables including wild greens and berries) that are prepared plain and served
with a minimum amount of dressing or cooked with low salt, low-fat sauces (e.g, low-fat milk-based)
•
Salads with low-fat dressings
•
Baked potato with low-fat topping
•
Unsweetened cereal (sugars less than 5g/serving or 10g/serving if fruit is an ingredient)
•
Whole grain waffles
•
Mini whole grain bagels
•
Whole grain breads
•
Enriched breads, buns
•
Tortillas, wraps, pita bread (whole wheat)
•
English muffins (whole wheat)
•
Pancakes
•
Baked bannock,
•
Lower fat baked goods that are small in size (about ½ cup)
•
Low-fat crackers (no trans fat)
•
Pasta and pasta salads with very little dressing
•
Brown rice or brown and white rice mix
•
Rice noodles
•
Trans fat free, low-fat baked grain and corn snacks (baked tortilla chips, popcorn)
•
Up to 2 ounces or ¼ cup for cookies
•
1/2 cup to 1 cup fortified soy or rice milk
•
½ cup to 1 cup of 2%,1% or skim milk (whole milk for children under two years of age)
•
3/4 cup of 1 – 3.5% fat yogurt
•
½ cup of Low sodium cottage cheese
•
50 g (1.5 oz) of Cheese
•
¾ cup of puddings/custards that have less than 20 gram of sugar
Healthy Food Choices List (Con’t)
Meat and Alternates
Mixed Entrees
Condiments
2 ½ oz (1/2 cup) of
•
Steamed or baked, poached fish
•
Steamed shellfish
•
Roasted or baked lean meats
•
Roasted or baked chicken
•
Cooked legumes (black beans, pinto beans, lentils)
•
Boiled, poached or scrambled eggs
•
Peanut or nut butters – 2tbsp
•
Nuts – ¼ cup
•
Weiners with less than 15 grams of fat in 75 gram portion or less than 12 g of fat in 60 gram
portion
•
Soups made with vegetable or chicken broth or
•
Pasta salad with low-fat dressings & veggies
•
Sandwiches on whole grain breads
•
Hot or cold sandwiches: whole wheat bread/buns; lean meats (turkey, chicken, beef ) and
plenty of vegetables
•
Some pizzas with vegetables
•
Stews, chillies, curries, lower sodium
•
Stir fries on rice, if sauce is low in sodium
•
Pasta with vegetable and meat based sauce
•
Burritos (bean or meat)
•
Soft tacos filled with lean meats, beans, low fat cheese, low fat sour cream and veggies
Up to ½ tsp for
•
low sodium soy sauce, salt
Up to 2 tbsp for
Beverages
•
whipped cream
•
sour cream
•
Plain water
Up to 1 tbsp for
•
dips, dressings, spreads
•
jam, jellies, sugar
•
mustard, ketchup
•
processed cheese spreads
For more detailed information see
Section 2, “Guidelines for Healthy Foods for Communities” for more examples of foods that are Great on the Table Anytime 41
Healthy Treats for Celebrations
Celebrations often mean lots of sugar and there are some healthy treat options out there. Healthy treating means serving a
good variety of food that is more nutritious along with smaller amounts of higher sugar, higher fat treats.
From veggies and dip to chocolate angel food cupcakes, there can be a place for a sweet treat.
Here are some ideas:
• Small juice boxes (200 ml)
• Water
• Chocolate Milk
• Fruit and Veggie Plate with Yogurt Dip
• Yogurt tubes
• Milk puddings
• Popcorn
• Pita chips and Salsa
• Baked chips –smal
• Mini carrot or fruit muffins
• Fruit skewers
• Sorbet
• Fruit Smoothies
• Chocolate Angel Food Cupcakes * see recipe section
For some more ‘healthy baked good ideas’ download “Bake Better Bites” at: http://www.healthyeatingatschool.ca/category/resources/
42
Foods to Avoid in children, youth and family programs
The following list has been prepared to help care providers, program coordinators, parents and youth understand what cannot be served in program settings. When snacks and lunches are sent in lunch kits many schools will put foods that cannot be
served aside and will send home with the child at the end of the day.
The following beverages and foods should not appear as part of a meal or snack program in children, youth or family programs.
Beverages
Artificial sweetened and sugar beverages including:
• Soft drinks,
• sports drinks,
• energy drinks, and drinks containing caffeine
• punches,
• iced teas
• fruit crystal drinks such as tang
• fruit based drinks with less than 50% real juice (including Sunny
Delight)
• slushy drinks
Food and Snack Items
• Pre-sweetened breakfast cereals
• Frozen ice treats
• Candy
• Instant noodle or packaged noodle soups
• Chocolate Bars
• Potato chips
• Pastries, donuts, danishes
• Flavoured cheese puffs (Cheezies)
• Dipped granola bars
• Lunchmates
• Fruit snacks with sugar as main ingredient
• Pizza pockets
• Popcorn (choking hazard)
• Pizza topped with four cheese or meat lovers (processed
• Sticky buns
• Gum
meat)
• Fast Food – excluding 6 inch or smaller subway sandwich made with lean meat
43
Meal Ideas
Breakfast
•
1 Whole wheat Mini bagel with peanut butter
•
1 Whole wheat Mini bagel with cheese
•
1 slice of whole grain bread with peanut butter
•
1 slice of whole grain bread with cheese
•
1 boiled or scrambled egg and 1 slice of toast
•
1 Slice of lean ham with 1 boiled egg and 1 slice of toast
•
1 slice of French toast
•
1 Whole grain waffles
•
½ to ¾ cup of unsweetened cereal with 1% or 2% milk
•
½ to ¾ cup of cream of wheat or oatmeal with 1% or 2% milk
Serve breakfast with one of these
•
Piece of fresh or canned fruit
•
½ cup of vegetable juice
•
½ cup of yogurt (plain or with fruit)
•
½ cup of 1-2% milk
And offer 1-2 of these condiments for additional flavour on breakfasts
44
•
Up to ½ tsp salt
•
Up to 2 tsp of butter or non-hydrogenated margarine
•
Up to 1 tsp pepper
•
Up to 2 tbsp jam
•
Up to 1 tbsp brown sugar or maple syrup
•
Up to 2 tbsp ketchup, mustard
Cold Lunch Ideas
Hot Lunch Ideas
•
Peanut butter and banana sandwich
•
Hot soup or stew and ½ sandwich
•
Egg salad sandwich
•
Macaroni and cheese with beans
•
Tuna sandwich or wrap
•
Chili and bannock or cornbread
•
Canned salmon sandwich
•
Pita Pizza
•
Cheese and tomato sandwich
•
Chicken leg with rice and broccoli
•
Hummus and pita
•
Beef or bean burrito
•
Bagel with cheese
•
Cheese enchilada
•
Pizza bagel
•
Spaghetti with meat or vegetable sauce
•
Chicken or beef and vegetable wrap
•
Steamed or baked fish with rice and steamed mixed vegetables
•
Rolled up sliced meat
•
Pasta salad and a hard boiled egg
Serve one of the cold or hot lunch ideas with one of these:
•
Cold vegetables and dip
•
Soup
•
Salad
•
Piece of fresh or canned fruit
•
Applesauce
•
Homemade pudding
•
Nuts and raisins
•
Banana bread
•
Granola bar
•
Cheese cubes
•
Homemade oatmeal cookies
•
Yogurt (plain or with fruit)
Add one of the following beverages:
•
Water
•
½ to 1 cup milk (plain or chocolate)
45
Snack Ideas for Children in a Child-care Setting
•
Apple with cheese and whole wheat crackers
•
½ mini bagel with light cream cheese and grapes
•
Graham crackers and applesauce and water
•
Banana and milk
•
Mixed fruit and cottage cheese
•
Yogurt
•
Low fat carrot bran muffins
•
Fresh or canned piece of fruit
•
Raw vegetables and breadsticks with low fat dip
•
Tortilla chips and yogurt
•
Peanut butter and crackers
Sample Menu Plan
Here are some weekly snack and meal rotations that can be used to assist in planningsnacks or meals. Look through the Healthy
Food Guidelines and Meal Ideas for more options to make your own sample snack or meal plan for a week
Snack Rotation 1
Monday
Grains
46
Tuesday
Whole Grain
Crackers
Wednesday
Thursday
Banana Bread
Fruits and
vegetable
Grapes
Meat and
Alternatives
Assorted nuts
Dairy and
Alternatives
Low fat cheddar
cheese
Beverage
Encourage water as a beverage.
Baked Pita Chip
Apple Slices
Yogurt
Friday
Pudding- prepared with skim
milk
Fresh Tomato and
Corn Salsa
Snack Rotation 2
Monday
Grains
Fruits and
vegetable
Tuesday
Wednesday
Blueberry
Muffins
Assorted Veggies
Canned or
frozen fruit
Meat and
Alternatives
Thursday
Friday
Whole grain
crackers
Cereal topping for yogurt parfait
Assorted Veggies
½ Banana
Hummus
Dairy and
Alternatives
Yogurt Dip
Beverage
Encourage water as a beverage.
Low fat
cheese
Yogurt Parfait-mixed with Banana
and cereal
Cold Meal Rotation 1
Monday
Tuesday
Wednesday
Thursday
Friday
Entrée
Deli Wrap- with
lean meat and
vegetable
Pizza Bagel/ Bannock topped with
ham and green
pepper, mushroom
Soft Taco filled
with bean and
vegetable
Pasta Salad with
diced vegetable
(celery, onion,
carrots) and bean/
meat
Submarine sandwich- with cheese,
lean meat and
vegetable
Vegetable/
accompaniments
Sliced cucumber
with yogurt based
dip
Carrot and Celery
Sticks with ranch
dip
Corn and sweet
pepper salad
Cheese Slices
Yogurt
Fruit/ Dessert
Apple
Fruit snack
Yogurt
Grapes
Fruit Cocktail in
water
Beverage
Encourage water as a beverage.
47
Hot Meal Rotation 1
Entrée
Monday
Tuesday
Wednesday
Thursday
Friday
Chicken Vegetable Stir-fry with
brown rice
Taco with shredded
lettuce, cheese,
tomato, refried
beans
Spaghetti and
meat sauce
Grilled Ham and
Cheese Sandwich on Whole
Wheat
Pizza day- Cheese, Vegetarian or Hawaiian
Corn and tomato
Salad
Caesar Salad
Tomato Vegetable Soup
Fresh Vegetable and Dip
Grapes
Fruit Salad
Apple
Banana
Vegetable/
accompaniments
Fruit/ Dessert
Orange
Beverage
Offer 1% milk as well as other milk alternatives at every meal.
Hot Meal Rotation 2
Monday
Tuesday
Wednesday
Thursday
Friday
Entrée
Baked Fish/ Lean
Meat
Beef and Vegetable
Chow Mein
Baked Chicken
Nugget
Lean meat and
vegetable stew
Hot meatball sub
(turkey or lean meat)
Vegetable/
accompaniments
Honey Glazed Carrot
Brown Rice
Stir fried Green
beans
Oven Roasted sweet
potato corn
Bannock
Garden Salad
Fruit/ Dessert
Grapes
Apple
Orange
Fruit Salad
Banana
Beverage
Offer 1% milk at every meal
For recipe ideas go to http://www.healthyeatingatschool.ca/category/resources/
48
Portable Ideas for Fieldtrips
Looking for packaged or fast food choices that are still healthy. We used the “Brand Name Food List” at http://www.brandnamefoodlist.ca/default.aspx to determine pre-packaged food choices that meet the “Choose Most” and “Choose Sometimes” lists.
Use the lists below to help choose healthier prepared snacks and lunches for kids.
Portable Snack and Lunch Ideas for Fieldtrips
Vegetables and Fruit
Milk and Alternatives
Serving:
250 ml milk
75-120 g yogurt
IDEAS
•
Washed and ready-to-eat vegetables and fruits
•
Mott’s Fruitsations – Unsweetened
•
Fig Newtons are great with milk
•
Del Monte Fruit Bowls Packed in Fruit Juice
•
•
Dole Fruit Bowls in Fruit Juice
•
Dole Squish-Ems! Squeezable Fruit Snack
Mix dried cranberries or Craisins with one
of the cereals listed below and Planter’s
Almonds or Dan-D-Pak
•
Kettle Valley Dried Fruit Real Fruit Snack
•
Coconut Peanuts
•
Hunt’s Squeeze ‘N Go Appleblend Tubes
•
Offer fresh vegetables with Summer Fresh
Salads Snack N’ Go Hummus for dipping
•
Mott’s Fruitsations, Unsweetened
•
President’s Choice PC Mini Chefs Zippy Fruit
•
Sun-Rype Fruit to Go
•
Sun-Rype Fruit Source Plus Veggie
•
No-Name and Ocean Spray Dried Cranberries
•
Christie Fig Newtons
•
2% or less milk (chocolate milk is fine, too)
•
Fortified Soy or Rice beverage
•
low-fat (2% or less) yogurt cups
•
Yoplait Tubes
•
Yoplait Yop
•
Armstrong Extra Aged Cheddar Cheese chunks or slices
•
Black Diamond Marbelicious or Mozzarella Cheestrings
•
Dairyland Part-Skim Mozzarella Cheese Heads
•
No Name Stringable Mozzarella Cheese snacks
•
Kozy Shack Pudding IDEAS
•
Provide a milk or alternative with every
lunch and snack
49
Portable Snack and Lunch Ideas for Fieldtrips (Con’t)
Grain Products
•
Dempster’s and Tim Horton’s Bagels
•
Christie Triscuits Crackers - Original
•
Christie Original Wheat Thins Crackers
•
Dare Breton Crackers - Garden Vegetable
•
Goldfish Original Crackers
•
Nature Valley Crunchy Granola Bars - Maple Brown Sugar or Apple
Crisp
•
Frito Lay Baked Lays or Doritos-choose sometimes only*
IDEAS
•
Crackers are a great snack with cheese or
peanut butter and milk or fruit
•
Mini whole wheat bagels and light
cream cheese or nut butter
Cereals (30 grams):
Meat and
Alternatives
50
•
Kellogg’s All Bran Cereal
•
Kellogg’s Harvest Fruit Muslix
•
Kashi Go Lean
•
General Mills Cheerios - Honey Nut, Multigrain or Plain
•
Quaker Life Cereal
•
Quaker Oat Squares Cereal
•
Adam’s 100% natural peanut butter
•
100% natural almond butter
•
Kraft peanut butter
•
Planters Natural Almonds
•
Butterball Hot dog Turkey Franks (56g)
•
Grimm’s High Health Turkey Smokie (75g)
•
Dan-D-Pak Coconut Peanuts
•
Planters Trail Mix Vanilla Nut & Cranberry
•
Summer Fresh Salads Snack N’ Go Hummus
•
Maple Leaf Healthy Selections - Sliced Roast Beef or Sliced Turkey
•
Aqua Star Wild Pacific Salmon
•
Ocean’s Snack N’ Lunch Light Tuna, Sesame & Ginger
•
Ocean’s Tuna SnacKit (plus crackers)
•
No Name Flaked Light Tuna, Tomato Basil
•
Eggs IDEAS
•
Try peanut butter and banana on whole
grain bread with milk
•
Serve Butterball Hot dog Turkey franks
with a whole wheat bun and some cut
up vegetables
•
For a change from sandwiches, make a
tortilla wrap or stuff a pita shell with one
or more of the following:
- Lean beef, chicken, turkey, fish, eggs
- a cheese choice from the milk and
alternatives group
- spinach, lettuce or other veggie
Cold and Hot Fast Combinations
COLD
•
Nan’s Veggie Samosas
•
Subway, Mini-sub (137-144 g), Type: Ham, Roast Beef, Turkey or Veggie Delite
•
Tim Horton’s –chicken salad or egg salad (only)
•
Mini whole wheat bagels and light cream cheese or nut butter
•
KidsEat! Products *available in the Lower Mainland and Fraser Valley
•
Extreme Eat Pita-Market Fresh Vegi or tuna on 60 g pita
•
Booster Juice- School Greek Vegetarian on Whole Wheat, School Tuna Wrap
HOT
•
Panago School Pizza Multigrain Hand Tossed, Large (per 1/6th slice),Flavour: Garden Veggie or Cheese
•
Compliments Multigrain Thin Crust Pizza, Hawaiian, Italian Deli, 5 Vegetables 1/2 pizza (160g)
•
Little Caesars Whole Wheat, 6 inch pizza
•
Domino’s Pizza, Large (14”), Hand Tossed Crust, 1 slice (1/8th of pizza) Flavour: Hawaiian or Veggie
•
Papa John’s Pizza Whole Wheat Crust (per 1/8 of 14” pizza) Flavour: Garden Fresh, Spinach Alfredo Chicken Tomato Pizza
•
Amy’s Bean n Cheese Burrito (frozen food)
•
Amy’s pizza (frozen foods)
SOUPS
•
President’s Choice Blue Menu Instant Low Fat Soups such as Barley Vegetable or Spicy Thai with Vegetables
•
Campbell’s Ready to Enjoy Healthy Request Italian Style Minestrone or Vegetable Beef with Barley
•
Healthy Choice Beef Pot Roast or Country Vegetable (bowl)
•
Imagine Foods Tomato Soup (bowl)
•
Nile Spice Sweet Corn Chowder (soup mix)
•
Bear Creek Country Kitchens Soups, Chili flavour, 35g dry
RESOURCE:
To see more brand name foods on the Choose Most and Choose Sometimes List, go to: www.brandnamefoodlist.ca
51
Fundraising
For more ideas on Fundraising, see “Healthy Fundraising for Schools: a practical guide for parents and educators available in the
resources section at www.healthyeatingatschool.ca
Foods that can fit as possible choices for Fundraising and Canteens:
Beverages
1. 100% fruit juice boxes (125 to 250 ml)
2. Sparkly juice drinks with “no added sugar” [(125 to 250 ml)
(How do you identify these?)
3. Fruit smoothies (125 to 250 ml)
4. Lower-sodium tomato and vegetable juices (125 to 250 ml)
5. 2%, 1% or skim flavoured or plain milk (125 to 250 ml)
6. Soy based fortified beverages (125 to 250 ml)
Snack Items
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Tips for preparing a
community feast
• Serve berries and fresh or canned fruit
instead of cakes and pastries
• If serving coleslaw or pasta salad, use a
low fat recipe
• Serve cream sauces, gravy, salad dress-
ings and other condiments on the side
Raw vegetables and dip
Pieces of fruit
Frozen fruit bars
Cheese strings or cheese slices
Plain or flavoured yogurt
Granola or cereal bars that are not dipped and less than 2
ounces (56 g)
Small portions of frozen yogurt, sherbert, ice cream (up to ½ cup)
Puddings with less than 20 g of sugar n 175 ml
Mini Bagels (whole wheat)
Low fat baked loaves and muffins that are less than 3 inches in diameter or 85 grams in weight
Entrees
1. Subway style sandwiches less than 6 inches
2. Hot dogs that contain low sodium lean wieners with less than 12 g of fat in a 60 gram portion
3. Veggie topped pizzas
4.Falafels
5. Beef and bean burritos
6. Most sandwiches that are up to 6 inches in length
7. Stews, chilis, curries
8. Most pastas with vegetable and meat based sauce
See table “Foods that Fit on the Community Table” for more ideas of what can fit
52
Steer away from these items for sale in Schools for Fundraising
Beverages
1. Soft drinks, sports drinks, energy drinks, punches, iced teas
2. Fruit based drinks that have less than 50% real juice such as blends, cocktails, splashes and beverages that are
sweetened with sugar
3. Fruit based drinks greater than 250 ml
4. Drinks containing caffeine
5. Slushy drinks
6. Juice drinks with added caffeine, artificial sweetener, guarana or yerba
Snack Items
1.Candy
2. Chocolate Bars
3. Dipped granola bars
4. Ice cream greater than ½ cup portion size
5. Fruit with a sugar based coating (e.g., yogurt- or chocolate- covered
raisins)
6. Dried fruit (e.g., fruit roll-ups/leathers/chips) or fruit juice snacks (e.g.,
gummies)
7. Regular potato/vegetable chips
8. Most regular wieners, sausages, smokies, bratwurst
9. Most Pepperoni/chicken sticks
Entrees
1.
2.
3.
4.
Sandwiches with deli or processed meats
Subway style sandwiches greater than 6 inches
Some pizzas (4 cheese/double cheese, meat lover)
Pizza pockets
53
Research other possible fundraising ideas in your school community.
Alternative door-to-door fundraising ideas:
•
School supplies
•
School T-shirts
•
Greeting cards
•
Fabric lunch bags or tote bags
•
Flowers, potted plants, seeds or bulbs
•
Household items (aluminum foil, garbage bags, plastic wrap, gift paper)
•
Recipe books (containing healthy recipes donated by parents and community members)
•
Cheese
•
Citrus Fruit
•
Vegetables
•
Other bulk food
•
Spices
•
Loonie auctions with health promoting gift baskets and a nutritious dinner.
Alternative Raffle Item suggestions:
•
Barbeques
•
Bike and helmet
•
Boxes containing healthy food
•
Treadmill
•
Sports Equipment
•
Cooking kit
•
Healthy Foods Gift Baskets
•
Swim passes at the local recreation centre
TOOLS:
Healthy Fundraising for Schools, a practical guide for parents and educators
Website http://www.dashbc.ca/
54
Creating a Nutrition Policy
To reinforce healthy eating, schools and community programs can find it helpful to create a nutrition policy for staff, parents and
students that will serve as a reminder of the actions that need to occur in order to ensure that healthy food choices are available
and back up the promotion of healthy eating. Policies are best accepted when everyone is brought on board for the creation of
the policy and is in agreement with it.
Here is a sample nutrition policy that can be modified to suit your community needs
Sample Nutrition Policy
Our school has adopted the following nutrition policy:
Rationale
Children who go to school hungry or have a diet lacking in good nutrition are less likely to do well in school as hunger, tiredness, or weakness make it difficult to concentrate. Aboriginal children are at risk for inadequate intakes of vitamin D and iron. Foods that are high in fat, sugar and salt (junk food) are very poor sources of the nutrients needed for healthy growth and development and can block absorption of needed nutrients. Almost every day of the week children spend almost half of their waking
hours in school. School can have an important influence on the development of healthy eating and physical activity habits.
Healthy Meal and Snack Programs
• Meals and snacks provided in our school will follow a healthy eating pattern based on Canada’s Food Guide
• Our school will keep a tuck cupboard with healthy food choices and distribute food to children who do not have an adequate snack or lunch
• We will provide breakfast for children who arrive hungry at school. The breakfast will follow the healthy meal pattern.
• We will implement a healthy fruit and vegetable snack at least once a week.
Healthy Eating Environment
• Children will have 20 minutes to eat lunch
• Lunch will occur after playground time (1/2 hour)
Support for Healthy Eating
• Staff will be encouraged to model healthy eating
• Nutritious foods will be promoted for fundraising
• Healthy foods will be provided at meetings, community events
• Healthy food choices will be promoted and access to unhealthy foods and beverages will be limited on school property
55
Foods served to children
Fruits and Vegetables
• School meal or snack programs will include at least 1 serving
• Fruits and vegetables will come from the “Great on the Table Anytime” list
• Vegetables will be prepared either fresh or cooked using a low-fat cooking method (steamed, boiled, roasted or lightly
stir-fried)
• The serving size will follow the maximum portion size guidelines
Grains
• School meal or snack programs will include at least 1 serving
• Grains will come from the “Great on the Table Anytime” list”.
• The serving size will follow the portion size guidelines and children will be encouraged to follow their own cues for hunger
and fullness.
Milk and Alternates
• School meal or snack programs will include at least 1 serving
• Choices will come from the “Great on the Table Anytime” list.
• The serving size will follow the maximum portion size guidelines
Meat and Alternates
• School meal or snack programs will include at least 1 serving
• Choices will come from the “Great on the Table Anytime” list.
• Beans and lean meats or fish will be a daily choice in a regular meal or snack program.
• The serving size will follow the maximum portion size guidelines
• Traditional foods offered in school will have been handled and prepared in a foodsafe manner.
56
High Fat Foods - A High Fat Meal or Snack can be offered up to three times per month and may include:
• Fried meats or fish
• High fat meats (sausage, hot dogs, luncheon meats)
• Potatoes that are prepared and fried (French fries, tater tots, hashbrowns),in a portion size no greater than 4 oz or ½ cup.
• The portion size of high fat foods for children will be limited to ½ cup
Beverages
• Drinking water will be made freely available
• Water fountains will be maintained and in good working condition
• Sugar sweetened beverages such as pop, sports drinks and fruit juice will not be served.
• Artificially sweetened beverages will not be served
Foods brought from home
• Sugar sweetened beverages (pop, sports drinks) will be set aside and sent home after school.
• Candy will be confiscated.
• Chips will be confiscated.
Ways to Help your Body
• Include meat and meat alternatives at meals
• Keep pre-packaged meats --cold cuts and deli meat, sausages, smokies, pepperoni/chicken sticks--that are high in salt
(sodium) and fat off the table
• Enjoy milk and milk alternatives every day
57
Section 5. Serving Healthy Food at Meetings and
Conferences
What follows is a guide to help you work with caterers and make healthy food decisions for meetings.
Tips for Ordering
1. Portions
• Refer to the Menu Models in Section 3 – Meal Buffet Ideas for Meetings and
Community Events.
• Offer smaller portions (e.g. mini bagels and muffins/sandwiches cut in half )
• If breakfast is offered, consider offering only beverages at mid-morn-
ing energy breaks. Keep mid afternoon energy breaks light by offering
vegetables,fruits, and raw nuts. This will help to reduce the overeating that
we do at meetings. Encourage folks to get some fresh air and go for a quick
walk if time permits.
• Keep portions down by using 8 oz cups, glasses, bowls and 6 to 9 inch plates
(lunch and dinner).
2. Healthier Food Choices
• Include at least one vegetable and/or fruit, at each meal or snack
• Serve whole grain products
• Use cooking methods like roasting, baking, broiling, steaming, boiling, stir-frying, poaching that require little or no added
fat rather than frying
• Keep luncheon meats, sausages, pre-packaged meats off the table
• Choose lower fat/calorie entrees, snacks and desserts
• Serve fish and meat alternatives like white and black beans, lentils, baked beans
3. Condiments
• Serve lower fat dips, sauces and spreads and provide them on the side (or not at all)
59
4. Beverages
• Serve water, plain or sparkling rather than juice or pop. Consider switching to herbal teas for the mid-afternoon energy
break. Have low fat milk available for coffee.
5. Timing of meals
• Some of your meeting participants who have diabetes may be taking medications to control blood sugars. It is important
to plan for snacks when meals are scheduled to be longer than 4 hours apart. It is also important to honour the schedule
of the meeting agenda and have meals at the stated times.
For more ideas of what to serve at meetings and conferences look through the Healthy Food Guidelines and Making the
Meeting Menu Healthier. Making The Meeting Menu Healthier Choose this...
Instead of this ...
For Beverages
For Beverages
•
water (plain spring water or flavored carbonated with no
sweetener),
•
fruit juice
•
soft drinks or fruit flavored drinks
•
coffee
•
cream or full fat milk
•
assortment of tea (black, green, herbal)
•
coffee whitener and flavoured non-dairy creamers
•
100% fruit or vegetable juices
•
low fat soy milk or skim milk
•
low fat milk, canned milk or powdered skim mik for coffee
For Breakfasts
60
For Breakfasts
•
fresh fruits, dried fruits, 100% juice
•
sweetened canned fruits and juices
•
lower fat yogurt
•
full fat yogurt
•
mini bagels, mini muffins
•
regular cottage cheese
•
reduced sugar jams and jellies
•
regular bagels, muffins and pastries
•
unsweetened cereals
•
regular jams
•
whole grain waffles and french toast
•
sweetened cereals and granola
•
poached or boiled eggs
•
white flour waffles and French toast fried eggs
•
½ wraps filled with scrambled eggs and veggies
•
sausages or bacon
•
lean ham or Canadian bacon
•
peanut butter
Making The Meeting Menu Healthier (Con’t)
Choose this...
Instead of this ...
For Lunches or Dinners
For Lunches or Dinners
•
salads with dressings on the side
•
salads with dressing added
•
oil & vinegar and low fat cream salad dressings
•
regular fat salad dressings soups made with cream
•
soups made with broth, vegetable purée, tomato base or milk
•
mayonnaise or cream dressing based salads
•
whole wheat pasta salads with low fat dressings
•
white bread or croissant sandwiches
•
sandwiches on whole grain breads
•
cold cuts, fried meats, bacon,
•
lean meats, poultry, fish, tofu (3g fat/oz)
•
potatoes with butter, margarine, sour cream or bacon bits
•
baked potatoes with low fat or vegetable toppings
•
vegetables in butter/margarine or cream sauce
•
steamed vegetables
•
butter or hydrogenated margarine
•
non-hydrogenated margarine
•
•
fresh fruit, low fat ice cream, low fat frozen yogurt, sorbet,
angel food cake with low sugar fruit topping
cheese cake, ice cream, pies, cream puffs/pastries, large slices
of cake, high sugar/fat squares
For Receptions
For Receptions
Appetizers
Appetizers
•
cut up fresh fruits or vegetables and a low fat yogurt dip
•
fruit tarts, pie, cobblers, squares
•
baked or low fat chips and pretzels
•
regular crackers
•
small cubes of cheese (3/4" cubes or less)
•
regular chips, cookies or salted pretzels
•
dips made of salsa, low fat cottage cheese, hummus, or low fat
salad
•
large cheese slices
•
cold cuts, sausages
•
vegetable kebabs
•
•
meat skewers with dipping sauce
dips made from mayonnaise, sour cream, cream cheese or
cheese sauce
•
smoked salmon on whole grain crackers or on cucumber
•
a selection of low fat cheese cut in .5 inch (1.5 cm) cubes
Beverages
•
2 L jugs of sparkling/carbonated water (club soda) with 1/2
cup of berries or soapberry juice added
•
Plain water
•
Coffee
•
Herbal Tea
Adapted from Guidelines for Offering Healthy Foods at Meetings, Seminars, and Catered Events. University of Minnesota, School of Public
Health. 2003
61
Quick and Healthy Options for Productive Meetings
Here are some easy brand name options when you don’t have the time or kitchen to prepare snacks or meals meetings. For
more ideas refer to the www.brandnamefoodlist.ca or compare items you wish to purchase with the “Healthy Food Guidelines”.
In between meal Snack Ideas
Make healthy snacks from a variety of fruit and vegetables,
grains and low-fat dairy products
Serve washed and ready-to-eat fresh vegetables and fruit with a low
fat yogurt dip.
Serve high fibre cookies
Offer fruit in yogurt ‘parfaits’. In a clear plastic cup, simply layer lowfat yogurt, fruit and chunks of granola bars or some cereal
Products
•
Summer Fresh Salads Snack N’ Go Hummus with vegetables
and low-fat yogurt with fruits
•
•
•
•
•
•
•
•
Christie Fig Newtons
Mott’s Fruitsations – Unsweetened
Nature Valley Granola Bar- Maple Brown Sugar or Apple Crisp
Kellogg’s All Bran Cereal
Kellogg’s Harvest Fruit Muslix
Kashi Go Lean
Raw nuts
100-175 g servings of many yogurts including:
-Astro BioBest Jeunesse Plain 125.00 g
-Astro Naturally Flavoured 1% Yogurt 100g
-Dairyland Li'l Ones Yogurt 100.00 g
-Danone Activia Yogurt, Sweetened Plain 125ml
-Island Farms 2% yogourt 125.00 g
-Olympic Low fat and No Fat Yogurt 175g
Beverages
•
•
•
•
62
Pitchers of plain or carbonated water with no sugar
Coffee and an assortment of tea (black, green, herbal)
Low fat soy milk or skim milk
Low fat milk, canned milk or powdered skim mik for coffee
Quick Lunch Ideas
Products
Feature Fruits and
Vegetables as part of the
meal or dessert
Serve washed and ready-to-eat fresh vegetables and fruit. Add extra flavor and nutrition by offering
Summer Fresh Salads Snack N’ Go Hummus with vegetables and low-fat yogurt with fruits
For dessert, choose frozen/fresh berries or fruit cups packed in juice, fruit or vegetable bars or Christie
For lunch: include 1-2 servings/ Fig Newtons.
person
Del Monte Fruit Bowls Packed in Fruit Juice
Dole Fruit Bowls in Fruit Juice
A fruit and vegetable serving is Sun-Rype Fruit to Go
½ cup for raw or cooked fruits Sun-Rype Fruit Source Plus Veggie
Sun-Rype Fruit Source Plus Veggie Bar
and vegetables and 1 cup for
Christie Fig Newtons
leafy greens
Mott’s Fruitsations – Unsweetened
Al l brands, unsweetened frozen berries
Add somecalcium containing Choose 1-2% fresh milk or soy milk or canned or powdered skim milk
foods
Choose low-fat cheese like Armstrong Extra Aged Cheddar Cheese
Some yogurts have added
For dessert, offer 100-175 gram cups of yogurt or make yogurt ‘parfaits’. In a clear plastic cup, simply
vitamin D
layer low-fat yogurt, fruit and chunks of granola bars or some cereal
Pick lower-fat dairy products
that have less than 20 g of
sugar per 175 ml
Include a serving of milk and
alternatives at lunch.
Choose 100-175 g servings of many yogurts including:
Astro BioBest Jeunesse Plain 125.00 g
Astro Naturally Flavoured 1% Yogurt 100g
Dairyland Li'l Ones Yogurt 100.00 g
Danone Activia Yogurt, Sweetened Plain 125ml
Island Farms 2% yogourt 125.00 g
Olympic Low fat and No Fat Yogurt 175g
A serving is 50 grams of
cheese, 175 ml of yogurt and 1 Kozy Shack puddings are also a healthy dessert alternative for satisfying a sweet tooth
cup of milk
Additional calcium containing foods include: ¼ cup almonds as well as a variety of soy-based yogurt
and cheeses.
Highlight Meat and
Alternatives
Provide an assortment of the following foods and allow people to assemble their own sandwiches,
wraps or pitas
Allow 3-4 oz (90-120 g)
for each person
Eggs, hard boiled
Aqua Star Wild Pacific Salmon
Ocean’s Snack N’ Lunch Light Tuna, Sesame & Ginger
No Name Flaked Light Tuna, Tomato Basil
Maple Leaf Multigrain Fully Cooked Chicken Nuggets or Strips
Maple Leaf Healthy Selections - Sliced Roast Beef
veggie slices, veggie burgers, veggie hot dogs
Choose lean protein choices
63
Quick Lunch Ideas
Products
Light Meal Soups
Choose one or more of the soups listed and pair with a sandwich, bun, tortilla wrap or pita or as the start
to a hot meal.
Look for soups that are low in
salt or sodium and contain whole SOUPS
grains or beans like lentils.
-President's Choice Blue Menu Instant Soups such as Barley Vegetable, Spicy Thai with Vegetables
-President's Choice Blue Menu Ready-to-Serve Serve Lentil Soup
Choose soups more often that
-President’s Choice Blue Menu Instant Low Fat Vegetarian Chili Or President's Choice Blue Menu Vegetable
contain less than 450 mg sodium Couscous
-Campbell's Ready to Enjoy Healthy Request Italian Style Minestrone or Vegetable Beef with Barley
-Healthy Choice Beef Pot Roast or Country Vegetable (bowl)
-Imagine Foods Tomato Soup (bowl)
-Nile Spice Sweet Corn Chowder (soup mix)
-Campbell's Ready to Enjoy Healthy Request New England Clam Chowder
These soups are also great with low-fat cheese and the following whole grain crackers:
Heat and Serve Timesavers
•
Christie Triscuits Crackers – Original
•
Christie Original Wheat Thins Crackers
•
Dare Breton Crackers - Garden Vegetable
Try offering one of the following frozen entrées at your meeting and combine with some of the ideas
above for a nutritious, balanced lunch.
These days, grocery store shelves
are lined with a wide variety of
QUICK MEALS
pre-made convenience foods.
-Amy’s Bean & Cheese Burrito or Vegetable Lasagna
-Compliments Multigrain thin crust pizza – Chicken and Vegetable or Roasted Vegetable or
Compliments Hawaiian Pizza
-Compliments Thin Crust Pizza – Italian Deli Style, 5 Vegetable or Chicken, Red Pepper & Sundried Tomato
-Lucerne Foods Eating Right Italian Chicken Lasagna
-President's Choice No Name Spaghetti Bolognese
-President's Choice Blue Menu 100% Whole Wheat Rotini with Chicken Pesto or Linguine with Shrimp
Marinara
-President's Choice Blue Menu Reduced Fat Chicken Lasagna
-President's Choice Blue Menu Chicken Tikka Masala
-President's Choice Blue Menu Lasagna Splendido,
-Stouffer's Lean Cuisine Shrimp in a Creamy Seafood Sauce
-Stouffer's Lean Cuisine Thai Chicken with brown rice, vegetables
-Stouffer's Lean Cuisine Wild Salmon with Basil
-Weight Watchers Smart Ones Ravioli Florentine
-Yves Veggie Cuisine Veggie Lasagna or Veggie Penne
Beverages
64
•
Pitchers of plain or carbonated water with no sugar
•
Coffee and an assortment of tea (black, green, herbal) with low fat milk or canned milk or powdered skim milk for coffee
•
Low fat soy milk or skim milk
Section 6. Serving Traditional Food
Community tables used to be bursting with traditional foods. Main foods
included game, birds, fish,shellfish, roots and greens . The dessert and
sweetness was contributed by berries which held a very high status and
were central. Today, berries have been replaced by cakes and pies.
The reasons for the change in use of traditional foods in our communities
are complex and different for everyone. Climate change, employment,
lack of time, amount of time needed to harvest and process foods, loss of
knowledge about correct harvesting and processing, distance to travel to
sites, loss of harvesting areas, decrease in numbers of fish, shellfish, and
wild game, and concerns over pollutions are some of the concerns of hunters, fishers, and gatherers.
Many communities are finding unique solutions: restoring the teachings between elders and youth with respect to food harvesting; planting traditional berries and other important plants in the backyard, on reserve, in a community garden or negotiating land use management plans with other levels of government and the private sector are part of the solution.
Story:
Over the past 100 years, many people have settled on the eastern side of Vancouver Island. With little places to hunt and
harvest berries, the creation of the Gulf Island Park Reserve presented a unique opportunity for First Nations to enter into
harvesting agreements with Parks Canada. Today, at certain times in the Year, Parks Canada restricts access to part of the
National Parks to First Nations to allow communities to hunt, fish and harvest plants.
65
Tips for Food Safety-Serving Traditional Food at Community Events and
Meetings
If you are using traditional foods for community events
• Use proper food-handling techniques. Provide harvesters and cooks
with the opportunity to receive FoodSafe training. Environmental
health officers provide training
• Know your source of food (who handled it and how)
• Restrict this to food sources that you know are safe (keep it limited
because of spoilage, handling, processing)
• Advise parents (so they are aware of what their child is eating)
• Prepare the food on-site in an inspected kitchen
• Use common sense (make sure the food is in good condition, doesn’t
have a rancid or fermented smell, is a good colour. Decide if you think
it is safe to eat it yourself or to serve to your own child. If you don’t
know—don’t serve it).
Tips for preparing a community feast
• Include dark green vegetables or orange vegetables on the table
• Keep fried foods off the table
• Use smaller size plates, bowls, cups and glasses
• Select foods that are produced and gathered locally more often
• Offer some dishes with beans, lentils or other legumes
66
Foodborne Bacteria and Game
Salmonella and Escherichia coli, can be found on raw or undercooked game. They live in the intestinal tracts of game, livestock,
poultry, dogs, cats, and other warm-blooded animals, and must be eaten to cause illness. Foodborne bacteria cannot enter the
body through a skin cut. Bacteria multiply rapidly in the “Danger Zone”— temperatures between 40 and 140 °F. Cross-contamination can occur if raw meat or its juices come in contact with cooked foods or foods that will be eaten raw, such as salad.
Freezing does not kill bacteria. Cooking to 160 °F kills bacteria.
Handling Game Safely
All animal protein foods including game, fish, birds and seafood provide some level of risk with respect to food borne disease.
This makes proper food handling practices extremely important. Traditional methods of hunting and gathering were generally
quite strict to ensure that the food remained healthy. As some aspects of hunting or gathering may have changed with modernization, the following are some general food safety guidelines to ensure that the risk of food borne disease is minimized.
Dressing:
Eviscerate the animal within an hour of harvesting.
Storage while transporting:
Put in disposable plastic bag (if available) to contain any leakage and
prevent cross-contamination
Long Term Storage-Refrigeration and Freezing
-Refrigerate within a few hours of harvesting. In fridge, Place on
lower part of fridge.
-Refrigerate game immediately at 40 °F or below.
-Cook or freeze (0 °F) game birds and ground game within 1 or 2 days; game animals, within 3 to 5 days. If kept frozen continuously, use within 1 year for optimal nutritional value, 6 months for fish).
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Safe Defrosting
Defrost frozen game: in the refrigerator, in cold water, and in the microwave.
Never defrost on the counter.
In the refrigerator-Whole birds or ground meat may take 1 to 2 days or longer to defrost in the refrigerator; roasts, several
days. Once the raw poultry defrosts, it will be safe in the refrigerator an additional day or two before cooking. Meat and poultry
thawed in the refrigerator may be safely refrozen without cooking it first.
In cold water- Keep packaging on and make sure it is airtight or put it in a leak-proof bag. Submerge the product in cold water,
changing the water every 30 minutes. A whole bird (3 to 4 pounds) or package of parts should defrost in 2 to 3 hours; larger
amounts may take 4 to 6 hours.
Microwave-defrosting- Defrost and cook immediately after thawing as some parts may start to cook during microwaving. Holding partially-cooked food is not recommended because any bacteria present would not have been destroyed.
Partial Cooking
Never brown or partially cook game to refrigerate and finish cooking later because any bacteria present would not have been
destroyed. It is safe to partially pre-cook or microwave game immediately before transferring it to a hot grill or other cooking
appliance to finish cooking.
Ways to Help your Body
• Take the time to harvest traditional foods with your family
• Choose water as a thirst quencher
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Handling Seafood Safely
After harvesting or buying seafood, how you cook and store your food, and how you treat it in between, can help prevent
illness.
Storage
Until Home -Keep in a cooler on plenty of ice to keep seafood cool if they won’t be refrigerated or cooked for more than 2 hours
(1 hour in hot weather).
At Home -Keep seafood in the lower area of the refrigerator, below cooked or other ready to eat food until cooking. Freeze
shellfish whole or shucked.
Fish-Keep fresh fish in a glass container (if there is a plastic wrapping, remove as soon as you get home). Cover loosely and
refrigerate.
Shellfish- Keep live shellfish in leak-proof containers that allow them to breathe. Cover live shellfish in damp towels. THROW
AWAY ANY SHELLFISH THAT DIE DURING STORAGE (THE SHELLS WILL REMAIN OPEN – A LIVE SHELLFISH WILL CLOSE UP IF
TOUCHED)
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Storage Times
Fish
Fresh: Use as soon as possible. Fish usually should be cooked within 48 hours.
Frozen: Frozen fish can keep in a chest freezer for up to 6 months without much nutrient loss. If fish is kept frozen in the freezer
section of a refrigerator, it’s good for about 3 months. (CHECK)
Shellfish-Keep shellfish stored at 4ºC or less
Raw (in the shell): Use clams and mussels within 3 days and oysters within 7-10 days. Discard any that die
Raw (shucked): Use clams and mussels within 2 days and oysters within 7 days.
Cooked: Use cooked shellfish within 3 days.
Frozen: Use frozen shellfish within 3 to 6 months.
Throw away food held at room temperature (more than 4ºC or 40 ºF) for more than 2 hours
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Cooking Shellfish
Proper cooking is the easiest way to prevent illness from eating shellfish that are contaminated by bacteria and viruses.
In the shell:
After the water begins to boil, cook for another 3-5 minutes after the shells begin to open. Do not cook too many in the same
pot because the clams and mussels in the middle may not get fully cooked.
On the Barbeque or over a fire:
Make sure that you bake the oysters until the shells open by themselves. Cook for 2-3 minutes longer after the shells have
opened.
Shucked:
Boil or simmer for at least 3 minutes until they become plump and white. The edges of oysters should curl slightly.
Fry at 375 degrees for at least 3 minutes.
Broil 3 inches from heat for 3 minutes.
Bake at 450 degrees for 10 minutes.
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Fish Tips
Buying Fresh Fish
1. Fish should smell clean and fresh, never “fishy”
2. If the fish is whole, eyes should be clear and protruding. The gills should be red, and the skin should feel moist and
smooth.
3. Flesh should feel firm when you press it.
4. After you get the fish home and unwrap it…if it smells after 1 hour in the fridge, return it.
5. Use fresh fish within a day
Frozen Fish
1. If ice has formed on one side, the fish has probably defrosted and
frozen again.
2. Use defrosted fish quickly
3. Thaw frozen fish safely in the refrigerator. Thawing fish at room
temperature allows bacteria to grow on the outside. Thawing fish in hot
water causes a loss of tissue moisture, texture changes and flavour loss
as it ‘cooks’ the fish.
Ways to Help your Body
• Have fish at least 2 times a week
• Limit fat, saturated fat, trans fat, sugar and salt.
• Serve vegetable protein like tofu, and beans--white, black, kidney, chickpeas, lentils in meals
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Section 7. Improving Local Food Security-Increasing the
Use of Local and Regional Foods
Why serve BC grown foods?
Buying foods grown locally (within 50 km of the place they are sold), regionally and within British Columbia helps reduce
greenhouse gas emissions. Most ingredients in our foods travel, on average about 1500 km.
Buying BC grown foods is an affirmation of our support for the continued use of agricultural land, family farms and food security
in British Columbia.
Local food can be fresher. Food produced locally can be picked at the peak of ripeness. Foods from far away have to be picked
early and ripened artificially. They may also have more pesticides, waxes added to sustain the transportation process.
Local foods can be more affordable and supports the local economy. The further the food travels, the more the cost for
transportation.
How can we increase our support and use of local food?
Actions for communities:
1.
2.
3.
4.
5.
6.
Make community harvesting, gleaning and preserving activities part of school, youth and health program activities
Promote gardening programs in school or in the community as a way to improve access to local food.
Shop preferentially for fresh food at a farmer’s market.
Go to the BC Specialty Food Directory for a listing of BC food retailer s in your region
Review the Colour it Up chart in the appendix to find out what food is available seasonally
Find out about growing and business opportunities through the First Nations Agricultural Association and First Nations
business associations.
Matsqui First Nation have established a successful horticulture enterprise,
producing field and greenhouse vegetables for elders and for sale to the local
community.
http://www.al.gov.bc.ca/Agriculture_Plan/4_fn_agcapacity.html
73
For a listing of where you can buy local foods, check out:
BC Farmer’s Markets-Markets Listing
http://www.bcfarmersmarket.org/directory/index.htm
Small Scale Food Processor Association
The vision of the Small Scale Food Processor Association (SSFPA) is to help create regional food sustainability.
http://www.ssfpa.net
BC Specialty Food Directory
A project of the small scale food processor association. This resource was created to locate BC companies that produce or
process great tasting, nutritious foods to enhance the flavour of recipes and dishes. The directory contains information about
British Columbia “specialty food suppliers” including their contact information, list of available products, seasonal availability of
products, and the provincial regions they supply to.
http://www.ssfpa.net/bcsfd/
Other resources
Programs that support First Nations use of local foods
First Nations Agricultural Association
http://www.fnala.com/cfs.php#
Local Foods for Healthy Eating
First Nations Food Certification Program
Aboriginal Agricultural Education Society
Ways to Help your Body
• Buy local foods in season
• Join a good food box or food coop
• Plant some vegetables and berry bushes
BC Agriculture in the Classroom Foundation
BC Agriculture in the Classroom Foundation is a non-profit foundation
that works to promote and improve awareness and knowledge about BC agriculture
http://www.aitc.ca/bc/bcs_agriculture
Farm Folk City Folk
FarmFolk/CityFolk Society is a non-profit society that works with farm & city to cultivate a local, sustainable food system. We develop and operate projects that provide access to & protection of foodlands; that support local, small scale growers and producers; and that educate, communicate and celebrate with local food communities.
http://www.ffcf.bc.ca/index.html
74
Section 8: Recipes for Groups
Some recipes are provided here to assist in making healthier community meals. These recipes make 25-50 servings.
Vegetable Side Dishes, Salads
Oven Roasted Brussel Sprouts (serves 35ppl)
Ingredients
• 7.5 pounds Brussels sprouts, ends trimmed and yellow leaves removed
• 1/2 cup vegetable oil
• 1/2 tablespoon salt
• 1 tablespoon thyme
• 1 tablespoon ground black pepper
Method of preparation
1. Preheat oven to 400F
2. Toss Brussels sprouts with oil, salt, pepper and thyme
3. Bake in oven for 30-45minutes until internal temperature reaches 74C, stir every 5-7 minutes to ensure even browning
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Oven Roasted Vegetable (serves 30ppl)
Ingredients
•
•
•
•
•
•
•
•
•
•
2 small butternut squash, cubed
5 red bell peppers, seeded and diced
2-1/2 sweet potato, peeled and cubed
4 large zucchini, diced
2 onion, quartered
1.5 tablespoons dried thyme
2.5 tablespoon dried rosemary
1/2 cup canola or olive oil
1/4 cup balsamic vinegar
Salt and freshly ground black pepper
Methods:
1. Preheat oven to 475 degrees F (245 degrees C).
2. In a large bowl, combine the squash, red bell peppers, sweet potato, and Yukon Gold potatoes. Separate the red onion quarters into
pieces, and add them to the mixture.
3. In a small bowl, stir together thyme, rosemary, olive oil, vinegar, salt, and pepper. Toss with vegetables until they are coated. Spread
evenly on a large roasting pan.
4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, until vegetables reach an internal temperature of 74C
* you can substitute with any seasonal vegetable, ensure to include a variety of colours
* substitute wine vinegar for balsamic vinegar
http://allrecipes.com/Recipe/Roasted-Vegetables/Detail.aspx
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Honey Glazed Snap Peas and Carrot (serves 30ppl)
Ingredients
• 4 lb sliced carrots (about 12 large carrots)
• 2-1/2 pounds snow peas, trimmed
• ¼ cup vegetable oil
• ¼ cup water
• 2-1/2 teaspoons cornstarch
• 1/2 cup honey
Methods:
1. Bring a large saucepan of salted water to a boil. Add carrots and cook until tender crisp, 10 to 12 minutes. Add pea pods
and cook until tender crisp; drain and set aside.
2. Combine water, oil and cornstarch in a large pan. Toss in carrots and peas until evenly coated. Stir in honey. Cook over
medium heat, stirring occasionally, until heated through and internal temperature reaches 74C.
Green Salad (serves 30ppl)
Ingredients
5 pounds mixed salad greens
5 cups Seasonal berries
2-1/2 red onion, thinly sliced
5 cup sliced almonds, toasted
Methods
Toss salad green, sliced almonds and red onion together. Lightly toss in seasonal berries. Serve with dressing on the side.
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Cranberry Vinaigrette (serves 30-35 ppl)
Ingredients
• 3/4 cup red wine vinegar
• 1-2/3 cups olive or vegetable oil
• 1-1/4 cups fresh cranberries or other seasonal berries
• 1/4 cup Dijon mustard
• 2 cloves minced garlic
• 2 teaspoons salt
• 2-1/2 teaspoons ground black pepper
• 1/2 cup water
Method
Put all ingredients in a food processor or blender. Process until smooth
http://allrecipes.com/Recipe/Green-Salad-with-Cranberry-Vinaigrette/Detail.aspx
Raspberry Vinaigrette (serves 30ppl)
Ingredients
• 1-1/4 cups vegetable oil
• 1-1/4 cups raspberry wine vinegar
• 1/2 cups white sugar
• 2-1/2 tablespoon Dijon mustard
• 1/2 teaspoon dried oregano
• 1/2 teaspoon ground black pepper
Method:
Put all ingredients in a food processor or blender. Process until smooth.
From Jan W. http://allrecipes.com/Recipe/Raspberry-Vinaigrette-Dressing/Detail.aspx
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Greek Salad (serves 30-35ppl)
Ingredients
• 5 heads romaine lettuce- rinsed, dried and chopped
• 5 red onion, thinly sliced
• 2 (14 ounce) cans pitted black olives
• 5 green bell pepper, chopped
• 5 red bell pepper, chopped
• 10 large tomatoes, chopped
• 5 cucumber, sliced
• 2 1/2 cups crumbled feta cheese
• 1-3/4 cups olive oil
• 1-1/2 tablespoon dried oregano
• ½ cup lemon juice
• ground black pepper to taste
Methods:
1. In a large salad bowl, combine the Romaine, onion, olives, bell peppers, tomatoes, cucumber and cheese.
2. Whisk together the olive oil, oregano, lemon juice and black pepper. Pour dressing over salad, toss and serve.
From all recipes.ca http://allrecipes.com/Recipe/Greek-Salad-I/Detail.aspx?prop31=4
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Lower Fat Coleslaw (for 50 ppl)
Ingredients
• 25 cups of cabbage grated (about 6 heads, mix green and purple or add savoy)
• 12 carrots, grated
• 3 purple onions
• 12 apples
• 1.5 cups sunflower seeds
• 3 cups celery
• 2 red peppers (optional-for colour)
Dressing:
• 3 cups low fat plain yogurt
• 3 cups light mayonnaise
• 1 cup apple cider vinegar
• 1/3 cup honey
• 1 tbsp salt and pepper
Methods
1. Mix together yogurt, mayonnaise, apple cider vinegar, honey, salt and pepper.
2. Combine all other ingredients
3. Toss with half the dressing and add more if needed. Season with salt and pepper.
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Grains and Starches
Bannock (serves 25-30 ppl-2” by 2” by 1” servings)
Ingredients
• 3 cups (750 ml) whole wheat flour
• 3 cups (750ml) of all purpose flour
• 1 cup (250 ml) oatmeal
• 3 tbsp (45 ml) baking powder
• ½ cup (120 ml) vegetable oil
• ½ cup (120 ml) skim milk powder
• 3 cups (750) water
Methods:
1.
2.
3.
4.
5.
6.
Preheat oven to 375F
In a large bowl, mix together flour, baking powder and powdered milk
Blend in vegetable oil until mixture looks crumbly
Add water and mix thoroughly. If dough is too dry, add more water.
Put into 2 large pans and pat out. Prick all over with a fork.
Bake at 375 F for about 45 minutes.
81
Winter Hash (Serves 30ppl)
Ingredients
• 1/2 cup vegetable oil
• 5 pounds potatoes, diced
• 2-1/2 pounds fresh mushrooms, diced
• 5 red bell pepper, diced
• 5 small acorn squash, diced
• 2 onion, diced
• 4 tablespoons minced garlic
• 1 tsp salt
• 1 tsp ground black pepper
• 5 cups chopped kale
• 20 sprigs fresh sage or 3 tbsp dried sage
Methods:
1. Preheat oven to 425F
2. Mix minced garlic, salt, pepper, sage and vegetable oil together
3. Toss potato, onion, mushrooms, pepper, and squash with oil mixture and bake in oven for 30-40 minutes, until potatoes
are softened. Stir occasionally.
4. Mix kale with vegetable mixture. Continue baking for another 10 minutes, until kale is wilted.
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Potato Salad (serves 30ppl)
Ingredients
• 7-1/2 pounds red potatoes, unpeeled, cut into chunks
• 2-1/2 cups low-fat sour cream
• 1-1/4 cups light mayonnaise
• 1 tablespoon and 2 teaspoons Dijon mustard
• 2-1/2 teaspoons white vinegar
• 10 hard-cooked eggs, chopped
• 2-1/2 dill pickle, chopped finely
• 7/8 celery stalk, chopped
• 5 green onions, chopped
• 2-1/2 dashes hot sauce
• 2 tablespoons and 1-1/2 teaspoons dried dill weed
• 1-1/4 teaspoons garlic powder
• 5 tbsp red onion, chopped finely
• salt and pepper to taste
Methods:
1. Place the potatoes in a pot with enough water to cover. Bring to a boil, and cook for about 10 minutes, or until easily
pierced with a fork. Drain, and transfer to a large bowl to cool.
2. In a medium bowl, mix the sour cream, mayonnaise, mustard, vinegar, eggs, pickle, celery, green onions, and hot sauce.
Season with dill, garlic powder, salt and pepper. Pour over the potatoes, and gently toss to coat. Chill at least 3 hours in
the refrigerator before serving.
http://allrecipes.com/Recipe/Red-Potato-Salad/Detail.aspx
83
Corn and red pepper salad (serves 30 ppl)
Ingredients
• 7- 1/2 lb frozen corn kernels, thawed and drained
• 1/2 cup chopped green onions
• 2 large onions, diced
• 4 red peppers, diced
• ¼ cup oil
• 2 Tbsp paprika
• 1-1/2 Tbsp black pepper
Methods:
1. Mix corn kernels, chopped green onions, red peppers in a large bowl. Season with black pepper and paprika.
2. Sautee onions with oil. Turn down the heat and let caramelize for 5-10 minutes
3. Toss onions in with corn mixture. Serve cold or hot.
84
Whole wheat blueberry pancakes (serves 50 ppl)
Dry Ingredients:
• 12.5 cups whole wheat flour
• 2.5 cups white flour
• ½ cup baking powder
• 2 tbsp salt
• ½ cup sugar
Wet Ingredients:
• 10 cups milk (2.5 L)
• 10 eggs
• 5 cups (1.25 L) blueberries
Method:
1. Pre-heat grill or pancake griddle to 375 F.
2. Sift together flour and baking powder, set aside.
3. Beat together the egg, milk, salt and sugar in a bowl. Stir in flour until just moistened, add blueberries, and stir to
incorporate.
4. Preheat a heavy-bottomed skillet over medium heat, and spray with cooking spray. Pour approximately 1/4 cup of the
batter into the pan for each pancake. Cook until top is covered with bubbles, turn, cook on the other side. Continue
cooking until golden brown.
Total time 3-4 minutes. 2 pancakes per serving.
Instead of milk try fortified soy or rice beverage.
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Meat and alternatives
Scrambled Eggs (serves 50 ppl)
Ingredients
• 100 eggs
• 8 tsp salt
• 2.5 Litres (10 cups 1% milk)
• Vegetable oil
Method:
1. Beat eggs together for 2 minutes in a large non-aluminum pot (aluminum pots/pans can react with eggs and make
them turn green).
2. Heat milk and salt.
3. Add eggs and butter to milk. Do not stir.
4. Pour into 2 large roasters that have been lightly coated with oil. Bake at 350 degrees for 20 minutes hour, stir. Add
additional oil if required to prevent sticking.
5. Bake for 30 minutes stir and serve immediately.
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Low fat-Salmon chowder (serves 50 ppl)
Ingredients
• 11.5 cups chicken broth
• 1/3 cup olive oil
• 6 onions, diced
• 2 fennel bulbs, trimmed and diced
• 12 carrots, peeled and diced
• Bulb garlic (12 cloves)
• 6 large russet potatoes, skin on, diced
• 8.5 cups frozen/canned corn
• 3 bay leafs
• 3 lbs (1.4 kg) of fresh salmon cut in half-inch pieces or canned salmon
• 11.5 cups of low-fat canned milk
• 1 tbsp salt
• 1 tbsp pepper
• 2 tbsp thyme or chive (optional)
Method:
1.
2.
3.
4.
Heat a large pot on medium high. Add the oil and stir in the vegetables
Add the bay leaf and broth and bring to a boil.
Cover, reduce, heat to medium and simmer until vegetables are done, about 25 minutes.
Stir in the fresh fish and cook for 25 minutes until the fish is thoroughly cooked. If adding canned salmon, the cooking
time decreases.
5. Add the canned milk and let the soup heat up. Do not boil.
6. Add salt and pepper, thyme or chive
7. Serve
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Bean recipes
Beans can be purchased in different varieties: dry packaged or bulk, canned in water, canned in sauce.
Beans are a great source of vegetable protein. Low in fat, they are healthy and economical. They are great with rice and pasta or
mixed in with meat in chili, stews, soups and sauces to stretch your protein dollars further!
Not only are canned varieties more expensive as compared to dry beans, as with any prepared food, canned beans can be full of
salt! If using canned beans in water, rinse well under cold running water before adding into recipe.
Dry beans are cheaper and easy to prepare if you remember to soak them overnight or use the quick boil method.
To prepare dry beans:
1. Long soak: Rinse and soak in plain water (no salt added) overnight before cooking. Use 3 cups of water for each cup.
2. Quick soak: Rinse and place in a large pot. Add 3 cups of water for each cup of benas. Bring to a boil. Let boil gently for 1
minute and remove pot from heat. Leave for an hour. Rinse and then cook.
To cook beans:
In a large sauce pan combine soaked beans and water, cover and bring to a full boil. Reduce heat and simmer until fork tender,
about 45-60 minutes. Rinse. They are ready to be added into your recipes
Cooked beans freezes well and can keep for up to 6months. Why not cook off large quantities and pre portion
into airtight containers.
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Beans and Rice (serves 30 ppl)
Ingredients
• 5 medium onion, chopped
• 5 green pepper, chopped
• 6 medium tomatoes, chopped
• 2.5 tsp chili powder
• 2.5 tsp Worcestershire sauce
• 5 cup kidney bean, prepared and drained
• 5 cup rice, cooked
• 1.5 cup light cheddar cheese, shredded
Methods:
1. In a large saucepan, add onion, green pepper, tomatoes, chili powder and Worcestershire sauce. Bring to a boil over
medium heat, reduce to simmer and let cook for 5 minutes. Stir once or twice to prevent sticking
2. Add kidney bean and cooked rice, stir gently to combine. Continue to cook for another 10 minutes and until internal
temperature reaches 74C
3. Pour into serving pan and sprinkle cheese on top.
Adapted From “ The low salt, low sugar, high fibre, low fat but big fun!!! Cookbook”. The Sioux lookout diabetes program, Sioux lookout
Ontario.
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Chicken Vegetable Soup (makes 30-35 svgs)
Ingredients
• 2 fresh chicken (6 lb)
• 7 L water
• 1 bunch celery, diced
• 3 large yellow onion, chopped
• 1 kg bag of frozen vegetable or assorted vegetable, diced
• 2 cans (28oz) diced tomato
• 1.5 cup dried barley
• 4 cloves garlic, minced
• 2 tsp rosemary
• 3 bay leaves
• 2 tsp thyme
Methods:
1. Place chicken andwater in a large soup pot and bring to a boil. Reduce heat and simmer for 1.5-2 hours until the chicken
is cooked and tender
2. Remove chicken from the broth. Skim any fat off from the surface.
3. Remove skins and bones from the chicken. Cut into small bite size pieces and return to the pot.
4. Add remaining ingredients to the broth.
5. Cover and simmer for 30 minutes and until internal temperature of the soup reaches 74C.
6. Remove bay leave before serving.
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Lentil Soup (serves 30 ppl)
Ingredients
• 6 cups (500mL) split red lentils, rinsed
• 32 cups (6 L) low sodium chicken stock or vegetable stock
• 6 medium onions, chopped
• 3 medium tomato, chopped
• 3 medium carrot, chopped
• 1/3 cup olive oil
• 1/3 cup lemon juice
• 2 tbsp cumin
• 1-1/2 tsp pepper
Methods:
1.
2.
3.
4.
5.
6.
7.
8.
Wash lentils in a strainer.
Put stock into a 4 to 5 quart (4 to 5 L) pot and bring it to a boil.
Set aside 2 Tbsp (30 mL) of the chopped onion.
Add the remaining onions, carrot, tomato and lentils to the stock. Lower the heat to simmer, and cook for about 1⁄2 hour
or until the lentils are tender.
Puree the mixture in either a food processor or a blender, and return it to the pot.
Cook the 2 Tbsp (30 mL) of chopped onion in the olive oil
until they are soft and brown.
Add the cooked onions, cumin, lemon juice, salt and pepper to the stock pot. Stir slowly over low heat for about 3
minutes, then serve.
From: http://www.healthyalberta.com/Images/mealideas.pdf
91
Chili (serves 35-40 ppl)
Ingredients
• 12 cups Kidney beans, cooked, rinsed
• 4 Tbsp vegetable oil
• 8 medium onion, sliced
• 4 medium green pepper
• 3 stalks of celery
• 6 lb of lean ground meat (beef, moose, etc)- browned and drained
• 4 cans (28oz) diced tomato- salt free
• 6 cans (5.5oz) tomato paste
• 1 tsp Tabasco sauce
• 2 tsp cumin
• 1 tsp coriander
• 2 tbsp chilli powder
Method
1.
2.
3.
4.
5.
6.
Fry onion, green pepper, celery in 4 tbsp vegetable oil until onions are transparent
Add ground meat. Brown until meat loses its pink colour
Drain off any excess fat.
Add tomatoes, tomato paste and seasoning.
Cover and simmer for 45 minutes
Add cooked beans and simmer for another 30minutes until the internal temperature reaches 74C
From “ The low salt, low sugar, high fibre, low fat but big fun!!! Cookbook”. The Sioux lookout diabetes program, Sioux lookout Ontario.
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Moose Stew (serve 30ppl)
Ingredients
• 7.5 lb moose, caribou or beef, cubed
• 5 L beef broth, low sodium
• 3.5 cup water
• 10 cloves garlic, minced
• 4 turnip, peeled, cubed
• 5 medium potato, peeled, cubed
• 5 carrots, sliced
• 5 stalks celery sliced
• 5 large onion, chopped
• 6 tomatoes, cut up
• 5 can (110ml) tomato paste
• 2 Tbsp Worcestershire sauce
• 5 bay leaf
• 1-1/4 cup flour
Method:
1. In a large sauce pan bring moose, beef broth, water and garlic to a boil. Reduce heat, cover and let cook for 45minutes
2. Add turnip, potato, carrots, celery, and onion. Cook for 10-15 minutes or until vegetables are tender. Stir in tomatoes and
tomato paste. Add Worcestershire sauce and bay leaf. Simmer 5 to 10 minutes or until meat is tender. Add pepper.
3. Mix flour and water to from a smooth paste. Stir in to the sauce and bring to a boil. Keep stirring until thickened. Test to
ensure temperature reaches 74C before serving.
From “ The low salt, low sugar, high fibre, low fat but big fun!!! Cookbook”. The Sioux lookout diabetes program, Sioux lookout Ontario.
93
Mooseburger Soup (serves 30 ppl)
Ingredients
• 4.5 lbs Ground Moose, Caribou, Elk, or Deer
• 3 Medium onions, chopped
• 3 28 oz cans Tomatoes, chopped
• 18 cups Beef broth or water
• 12 carrots, chopped
• 12 celery stocks, chopped
• 2 Bell pepper
• 1.5 cup Pot Barley
• 6 tbsp Parsley
• 3 tbsp Mrs. Dash (Salt-free) or other Salt-free seasoning
Methods
1. Brown meat and onions. Drain off excess fat
2. Combine all ingredients in a large pot. Bring to boil. Simmer, covered for at least 2 hours to make sure barley is cooked
3. Taste to adjust seasonings.
Source: Adapted from “Blueberries and Polar Bears (1994). Helen Webber and Marie Woolsey
94
Fruits based desserts and baking
Bumbleberry Crisp (serves 35ppl)
Ingredients
• 3 cups fresh blackberries
• 3 cups fresh raspberries
• 3 cups fresh blueberries
• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 2 cups rolled oats
• 1 1/2 cups packed brown sugar
• 2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 3/4 cup non-hydrogenated margarine
Methods:
1. Preheat oven to 350 degrees F (175 degrees C).
2. In a large bowl, gently toss together blackberries, raspberries, and blueberries set aside.
3. In a separate large bowl, combine flour, oats, brown sugar, cinnamon, and nutmeg. Cut in non-hydrogenated margarine
until crumbly. Place berry mixture in a 9x13 inch pan. Sprinkle crumble mixture over the berries.
4. Bake in the preheated oven for 30 to 40 minutes, or until fruit is bubbly and topping is golden brown.
95
Chocolate Zucchini Bread (serves 45-50ppl)
Ingredients
• 2 cups all-purpose flour
• 2 cup whole wheat flour
• 1/2 cup white sugar
• 1/2 cup brown sugar
• 1-1/2 cups unsweetened cocoa powder
• 1 tablespoon and 1 teaspoon baking soda
• 2 teaspoons baking powder
• 1 teaspoon salt
• 2 teaspoons ground cinnamon
• 8 eggs
• 1-1/2 cup vegetable oil
• 1- 1/2cup apple sauce
• 6 cups grated zucchini
• 1-1/2 cups chopped walnuts
Methods:
1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour two- 9x13 inch baking pan.
2. In a medium bowl, stir together the flour, sugar, cocoa, baking soda, baking powder, salt and cinnamon. Add the eggs
and oil, mix well. Fold in the nuts and zucchini until they are evenly distributed. Pour into the prepared pan.
3. Bake for 50 to 60 minutes in the preheated oven, until a knife inserted into the center comes out clean. Cool cake
completely before frosting with your favorite frosting.
96
Banana Nut Muffin (make 48 muffins)
Ingredients
• 4 cup white flour
• 4 cup whole wheat flour
• ½ cup sugar
• 2 tbsp baking powder
• 2 tsp baking soda
• 2 cup milk, skim or 1 %
• 4 tsp vinegar
• 5 large ripe banana
• 4 eggs
• 2 tbsp vanilla
• 1 cup yogurt, low fat plain
• ¼ cup canola oil
• 1 cup walnuts
Methods
1. Lightly grease muffin tin with cooking spray or line with paper cups
2. In a bowl, combine milk and vinegar with mashed banana, egg, vanilla, yogurt and oil
3. In another bowl, combine flour, sugar, baking powder, and baking soda. Make a well in the dry ingredients, pour in
banana mixture and add nuts. Mix until dry ingredients are moistened
4. Fill muffin tins 2/3 full. Bake at 400F for 20 minutes or until lightly browned.
97
Blueberry Muffin (makes 36 muffins)
Ingredients
• 3-3/4 cups quick cooking oats
• 1.5 cups all-purpose flour
• 1.5 cup whole wheat flour
• 3/4 cup white sugar
• 3 tablespoons baking powder
• 1-1/2 teaspoons salt
• 3 cups milk, skim or 1%
• 3 egg
• 3/4 cup vegetable oil
• 5 cups blueberries, rinsed and drained
Methods
1. Combine oats, flour, sugar, baking powder, and salt. Mix in milk, egg, and oil; mix just until dry ingredients are
moistened. Fold in blueberries. Fill greased muffin cups 2/3 full with batter.
2. Bake at 425 degrees F (220 degrees C) for 15 to 20 minutes.
Yogurt with fresh berries (serves 30ppl)
Ingredients
5 container (750ml) vanilla flavour yogurt, skim
10 lbs Seasonal berries
Method
98
1. Top yogurt with seasonal berries.
Mini Raspberry cheesecake (serves 25)
Ingredients
• 10 PEEK FREANS Lifestyle Selections Shortcake Biscuits, crushed
• 2-1/2 (250 g) packages Light Cream Cheese Spread
• 2-1/2 cups low-fat cottage cheese
• 1/3 cup and 2 tablespoons sugar
• 1/2 teaspoon vanilla
• 1/2 cup and 2 tablespoons light sour cream
• 2-1/2 teaspoons cornstarch
• 2-1/2 egg
• 1/4 cup and 1 tablespoon Raspberry Jam
Methods
1. Heat oven to 350 degrees F. Sprinkle biscuit crumbs evenly onto bottoms of a paper-lined mini cheesecake pan; set
aside. Beat cream cheese, cottage cheese, sugar and vanilla in medium bowl with electric mixer until well blended. Add
sour cream and cornstarch; mix well. Add egg; beat just until blended. Spoon evenly into prepared muffin cups.
2. Bake 30 min or until centres are almost set. Cool completely. Refrigerate at least 3 hours. Remove cheesecakes from pan
just before serving; discard paper liners. Place cheesecakes on serving plate.
3. Microwave jam in microwaveable bowl on HIGH 25 sec. or just until warmed. Spoon over cheesecakes. Store leftovers in
refrigerator.
99
CHOCOLATE ANGEL FOOD CUPCAKES
These cupcakes have just 37 calories.
• 1/3 cup sweetened cocoa powder
• 1/3 cup water
• 1/2 teaspoon vanilla extract
• 4 large egg whites
• 1 dash salt
• 1/3 cup granulated sugar
• 1/4 cup flour
• 2 teaspoons baking powder
• Nonstick cooking spray or paper baking cups
• 12 tiny strawberries or strawberry wedges (optional)
Preheat oven to 350 degrees.
In a small saucepan, stir cocoa and 1/3 cup water over low heat for about 1 minute until mixture thickens and just begins to boil.
Remove from heat and stir in vanilla.
In a large bowl, with electric mixer at high speed, beat egg whites and salt until soft peaks form when beaters are lifted. Add
sugar, 1 tablespoon at a time, beating well after each addition until stiff peaks form when beaters are lifted. Quickly add cocoa
mixture and beat 20 seconds until just blended.
In a small bowl, combine flour and baking powder. Fold into egg white mixture, one quarter at a time.
Spray a 12-cup muffin pan with vegetable cooking spray or line with paper baking cups. Divide batter between cups. Bake 10 to
15 minutes until cupcakes begin to pull away from the sides of the pan. Remove from oven and cool on wire rack for 10 minutes.
If baked directly in the pan, run a knife around the edge of cupcake to loosen.
Garnish each with a little whipped cream and a strawberry, if desired.
Makes 12 cupcakes.
100
Appendix 1: Healthy Food Guidelines For Communities Nutrition Criteria
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
VEGETABLES & FRUIT
Fat: 5 g or less
Fat: 5 g or less
Fat: more than 5 g
Trans Fat: 5% or less of Total Fat
Trans Fat: 5% or less of Total Fat
Sodium: 140 mg or less
Sodium: 300 mg or less
Trans Fat: more than 5% of total
fat
Sugars: 20 g or less
First ingredient may not be a sugar
No sugar substitutes
Sugar: 30 g or less
First ingredient may not be a
sugar
Caffeine: 15 mg or less
Caffeine: 15 mg or less
First ingredient must be a whole
grain (not including water, fruit or
vegetable)
Fat: 5 g or less
Saturated Fat: 3 g or less
Trans Fat: 5% or less of total fat
Sodium: 350 mg or less
Sugars: 6 g or less
If fruit is the first or second ingredient may have up to 14 g sugar
First ingredient may not be a sugar
No sugar substitutes
Caffeine: 15 mg or less
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Sugars: more than 30 g
First ingredient is a sugar
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Nutrition Criteria
GRAINS
Sodium: more than 300 mg
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
No whole grain criteria
No whole grain criteria
Fat: 7 g or less
Fat: more than 7 g
Saturated Fat: 3 g or less
Saturated Fat: more than 3 g
Trans Fat: 5% or less of total fat
Trans Fat: more than 5% of total
fat
Sodium: 450 mg or less
Sugar: 16 g or less
If fruit is the first or second
ingredient may have up to
20 g sugar
First ingredient may not be a
sugar
Caffeine: 15 mg or less
Sodium: more than 450 mg
Sugars: more than 16 g
If fruit is the first or second ingredient product has more than 20 g
sugar
First ingredient is a sugar
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
101
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
First ingredient must be a whole
grain (not including water or fruit)
No whole grain criteria
No whole grain criteria
Fat: 7 g or less
Fat: more than 7 g
Fat: 5 g or less
Saturated Fat: 3 g or less
Saturated Fat: more than 3 g
Saturated Fat: 3 g or less
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 300 mg or less
Trans Fat: more than 5% of total
fat
Sodium: 200 mg or less
Sugars: 6 g or less
If fruit is the first or second ingredient may have up to 14 g sugar
First ingredient may not be a sugar
No sugar substitutes
Sugars: 16 g or less
If fruit is the first or second
ingredient may have up to
20 g sugar
First ingredient may not be a
sugar
Caffeine: 15 mg or less
Caffeine: 15 mg or less
PREPACKAGED HOT
AND COLD BREAKFAST
CEREALS
Sodium: more than 300 mg
Sugars: more than 16 g
If fruit is the first or second ingredient product has more than 20 g
sugar
First ingredient is a sugar
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Nutrition Criteria
Fat: 15 g or less
Fat: 15 g or less
Fat: more than 15 g
MILK &
ALTERNATIVE-BASED
FOOD
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 350 mg or less
Sodium: 450 mg or less
Trans Fat: more than 5% of total
fat
Sugars: 13 g or less
No sugar substitutes
Sugars: 20 g or less
Sodium: more than 450 mg
Calcium: 5% DV or more
Calcium: 10% DV or more
Caffeine: 15 mg or less
Sugars: more than 20 g
Contains a sugar substitute
Caffeine: 15 mg or less
No cautionary statements and
no specific quantity of botanical
ingredients listed on the labelical
ingredients listed on the label
102
Calcium: les than 5% DV
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
Calories: 250 calories or less
Calories: 350 calories or less
Calories: more than 350 calories
MEAT & ALTERNATIVES
Fat: 12 g or less (Peanut, nut and
seed products are exempt from fat
criteria)
Fat: 16 g or less
(Peanut, nut and seed products
are exempt from fat criteria)
Fat: more than 16 g
Saturated Fat: 5 g or less
Saturated Fat: 7 g or less
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 250 mg or less
(Peanut, nut and seed products
must have 200 mg or less)
Sodium: 450 mg or less
(Peanut, nut and seed products
must have 300 mg or less)
Sugars: 4 g or less
Sugars: 8 g or less
Protein: 7 g or more (Peanut, nut
and seed products are exempt
from protein criteria)
No sugar substitutes
Protein: 5 g or more
(Peanut, nut and seed products are exempt from protein
criteria)
Caffeine: 15 mg or less
Caffeine: 15 mg or less
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Nutrition Criteria
VEGETABLE & FRUIT
JUICES
No juices fit in this category.
Saturated Fat: more than 7 g
Trans Fat: more than 5% of total
fat
Sodium: more than 450 mg
(Peanut, nut and seed products
with more than 300 mg)
Sugars: more than 8 g
Protein: less than 5 g (Peanut, nut
and seed products are exempt
from protein criteria)
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Serving Size: 250 ml or less
Serving Size: More than 250 ml.
Fat: 5 g or less
Fat: more than 5 g
Trans Fat: 5% or less of total fat
No added sugars
Trans Fat: more than 5% of total
fat
Sodium: 200 mg or less
Added sugars
No sugar substitutes
Sodium: more than 200 mg per
250 ml
Caffeine: 15 mg or less
No cautionary statements and
no specific quantity of botanical
ingredients listed on the label
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
103
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
Fat: 5 g or less per 250 ml
Serving Size: 250 ml or less
Serving Size: More than 250 ml.
MILK AND ALTERNATIVE
BEVERAGES
Trans Fat: 5% or less of total fat
Fat: 10 g or less per 250 ml
Fat: more than 10 g per 250 ml
Sodium: 150 mg or less
Trans Fat: 5% or less of total fat
Sugars: 13 g or less per 250 ml
Sodium: 250 mg or less
Trans Fat: more than 5% of total
fat
Protein: 6 g or more per 250 ml
Sugars: 20 g or less per 250 ml
Sodium: more than 250 mg
Calcium: 30% DV or more per 250
ml
Protein: less than 6 g per 250 ml
Sugars: more than 20 g per 250 ml
Calcium: 20% DV or more per
250 ml
Protein: no criteria
Vitamin D: 44% DV or more per
250 ml
No sugar substitutes
Vitamin D: less than 44% DV per
250 ml
Caffeine: 15 mg or less
Caffeine: 15 mg or lessl
OTHER BEVERAGES*
(Non-Juice/Non-Milk
based)
No beverage other than plain water
(still or carbonated) fits in this
category.
Vitamin D: no criteria
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Nutrition Criteria
Calcium: less than 20% DV per
250 ml
Serving Size: 600 ml or less
Serving Size: More than 600 ml.
Fat: 3 g or less
Fat: more than 3 g
Trans Fat: 5% or less of total fat
Trans Fat: more than 5% of total
fat
Sodium: 200 mg or less per 250
ml
No sugar substitutes
Sodium: more than 200 mg per
250 ml
Caffeine: 15 mg or less
Contains a sugar substitute
No cautionary statements and
no specific quantity of botanical
ingredients listed on the label
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
104
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
If the first ingredient is a grain, the
grain must be a whole grain
No whole grain criteria
No whole grain criteria
Fat: 17 g or less
Fat: more than 17 g
Fat: 17 g or less
Saturated Fat: 8 g or less
Saturated Fat: more than 8 g
Saturated Fat: 5 g or less
Trans Fat: 5% or less of total fat
Trans Fat: more than 5% of total fat
Trans Fat: 5% or less of total fat
Sodium: 900 mg or less
Sodium: more than 900 mg
Sodium: 700 mg or less
Sugar: 24 g or less
Sugars: more than 24 g
Sugars: 24 g or less
Protein: 10 g or more
Protein: less than 10 g
Protein: 10 g or more
Caffeine: 15 mg or less
Contains a sugar substitute
MIXED ENTRÉES
No sugar substitutes
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Caffeine: 15 mg or less
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Nutrition Criteria
SIDE DISHES
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
If the first ingredient is a grain, the
grain must be a whole grain
No whole grain criteria
No whole grain criteria
Calories: 300 calories or less
Calories: more than 300 calories
Calories: 300 calories or less
Fat: 8 g or less
Fat: more than 8 g
Fat: 8 g or less
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 450 mg or less
Trans Fat: more than 5% of total
fat
Sodium: 350 mg or less
Sugar: 12 g or less
Sodium: more than 450 mg
Sugars: 12 g or less
Caffeine: 15 mg or less
Sugars: more than 12 g
No sugar substitutes
Contains a sugar substitute
Caffeine: 15 mg or less
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
105
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
Fat: 4 g or less
Fat: 7 g or less
Fat: more than 7 g
SOUPS
Saturated Fat: 2 g or less
Saturated Fat: 3 g or less
Saturated Fat: more than 3 g
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 400 mg or less
Sodium: 500 mg or less
Trans Fat: more than 5% of total
fat
No sugar substitutes
Caffeine: 15 mg or less
Sodium: more than 500 mg
Caffeine: 15 mg or less
Contains a sugar substitute
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Nutrition Criteria
SNACK BARS AND TRAIL
MIXES
If the first ingredient is a grain, the
grain must be a whole grain
No whole grain criteria
No whole grain criteria
Calories: 300 calories or less
Calories: more than 300 calories
Calories: 300 calories or less
Fat: 7 g or less (If peanuts, nuts
or seeds are the first or second
ingredient, it is exempt from the
fat criteria)
Fat: more than 7 g
Fat: 5 g or less (If peanuts, nuts
or seeds are the first or second
ingredient, it is exempt from the fat
criteria)
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
Sodium: 300 mg or less
Sodium: 200 mg or less
Sugars: 6 g or less
*If fruit is the first or second ingredient may have up to 20 g sugar.
Sugar: 16 g or less
*If fruit is the first or second
ingredient may have up to 30 g
sugar.
First ingredient may not be a sugar
No sugar substitutes
First ingredient may not be a
sugar
Caffeine: 15 mg or less
Caffeine: 15 mg or less
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
106
Saturated Fat: 3 g or less
Saturated Fat: 3 g or less
Saturated Fat: more than 3 g
Trans Fat: more than 5% of total
fat
Sodium: more than 300 mg
Sugars: more than 16 g
*If fruit is the first or second ingredient product has more than 30 g
sugar.
First ingredient is a sugar
Contains a sugar substitute
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Food Group
Great on the Table Anytime
Sometimes on the Table
Leave off the Table
Nutrition Criteria
Fat: 10 g or less
Fat: 10 g or less
Fat: more than 10 g
CONDIMENTS,
DRESSINGS, DIPS AND
SPREADS
Trans Fat: 5% or less of total fat
Trans Fat: 5% or less of total fat
TransFat: more than 5% of total fat
Sodium: 200 mg or less
Sodium: 200 mg or less
Sodium: more than 200 mg
Sugars: 8 g or less
Sugar: 8 g or less
Sugars: more than 8 g
No sugar substitutes
Caffeine: 15 mg or less
Contains a sugar substitute
Caffeine: 15 mg or less
No cautionary statements and no
specific quantity of botanical ingredients listed on the label
Nutrition Criteria
CONFECTIONERY
(e.g., Candies,
Chocolates, Gum)
Caffeine: 15 mg or more or ‘caffeine” listed in ingredients and
amount not listed on the label
Food label has a cautionary statement or a specific quantity of
botanical ingredients listed on the
label
Food in this category does not contain a major ingredient from any of the four food groups in Canada’s Food
Guide for First Nations Inuit and Métis.
• No candies, chocolates or sugar containing gum products can be left off the table as they are high in sugar
and/or fat and low in nutritional value.
• Sugar-free gum can be a good choice for dental health
Examples of Food Scored in this Category:
• Candies, chewing gum, chocolate bars, gummies, gelatin desserts (e.g. jello), licorice, popsicles and freezies
if not prepared with fruit or fruit juice.
107
Food Group
Great on the Table Anytime
Nutrition Criteria
Natural health products (NHPs) are not permitted for sale in BC schools. NHPs are not regulated as food
under Canada’s Food and Drug Regulations. They are similar to medications in that they are intended to be
consumed for specific conditions and in limited doses.
NATURAL HEALTH
PRODUCTS
(e.g., Vitamins and Mineral-enhanced Beverages)
Sometimes on the Table
Leave off the Table
Examples of NHPs:
• Some vitamin and mineral enhanced beverages
• Some protein powders
Currently many of the food and beverage products previously regulated as Natural Health Products (e.g. caffeinated energy drinks, vitamin and mineral waters) are being transitioned into the Food and Drug Regulations. As part of this transition, Health Canada is collecting market and consumer use data on these products, which will inform future amendments to the Food and Drug Regulations. These amendments will set
minimum and maximum amounts for added vitamins, minerals and other active ingredients and establish
labelling requirements for these types of products. As a precautionary step, products that include any of the
following pieces of information on the label are not permitted for sale in BC schools:
• Cautionary or warning statements (e.g. “Do not consume more than ‘X’ servings daily”, “Use ‘X’ servings maximum daily”, “Not recommended for children”).
• A declared amount of a botanical or herbal ingredient (e.g. ‘X’ mg Energy Blend, ginseng, gingko biloba,
milk thistle, guarana seed extract, grape skin extract, or Coenzyme Q10).
Three ways to identify a Natural Health Product:
1. Look for a NPN/DIN-HM or EN number on the package
2. Look for the words Recommended Dose, Medicinal Ingredients and Non-medicinal Ingredients on the
package.
3. Search for the product in the Licensed Natural Health Products Database.
108
Appendix 2. Preparing Food Safely
Safe Handling
1. Tie your hair back or wear a hat.
2. Pull up sleeves to prevent your clothes from contaminating the food
3. Wash hands for 20 seconds with soap under warm running water before and after handling food and before touching
anything else. Remember to wash your hands if you touch your face or hair or cough/sneeze into hands and after using
the washroom.
4. Wash (in warm soapy water) and sanitize the counters before and after preparing food. Sanitize using a mixture of 1
teaspoon of bleach to 3 cups of water. (Tip: Sanitize by using a spray bottle filled with a bleach/water solution. Let air
dry).
5. Wash in warm soapy water and sanitize anything that contacts food including: counters, cutting boards, knives, utensils.
6. Keep raw foods away from cooked foods. Use different plates and utensils for raw and cooked food.
7. Throw dirty cloths and towels into the laundry. Add 1 tsp of bleach to the wash to sanitize kitchen cloths and towels.
8. If it is not clean, don’t let it touch cooked foods or any other food that will be served raw.
Safe Storage
1. Keep raw and cooked foods stored at or below 4 ºC.
2. Put leftovers immediately into the fridge.
109
Safe Cooking and Holding
1. Keep foods outside the danger zone. Keep cold foods cold at or below 4 ºC and hot foods hot (above 60 ºC (140 ºF ).
2. Most foods require cooking temperatures of at least 100 ºC for a safe amount of time and foods should be reheated to at
least 74 ºC.
Temperature Chart for Food Safety
Degree
110
Function
ºC
ºF
121
250
116
240
100
212
Boiling Point – Temperature to cook meat, fish, poultry,shellfish, crabs. Temperature to can fruits, tomatoes
and pickles in a water-bath
80
180
Scalding – Cooking temperature destroys most bacteria.
74
165
Temperature for reheating. This temperature prevent bacterial growth, but allows the survival of some
bacteria
71ºC- Kills salmonella
60
140
32
90
Danger Zone - Bacteria multiply quickly between 10 – 60 ºC. Do not keep food at these temperatures for
more than 2 hours.
10
60
4
40
Foods should be held at or below this temperature to slow bacteria growth
0
32
Freezing Point - Freezing temperatures stop growth of bacteria but may not kill them.
121ºC to 116ºC – Canning temperature for low-acid vegetables, meat, fish and poultry in pressure canner
Appendix 3. Colour it Up
Colour your table with green, white, red, yellow/orange and blue/purple fruits and vegetables. Aim for at least 2 different coloured vegetables and fruit on the table. Here is a list of fruits and vegetables by season.
WINTER-December, January, February
Colour
Vegetables
Fruit
Green
Kale, leeks, brussel sprouts
Apples, kiwis
White
Garlic, onions, parsnips, potatoes
Apples, pears
Red
Savoy cabbage, beets
Frozen cranberries
Yellow/Orange
Rutabagas, carrots, winter squash, sweet
yams
Dried apricots
Blue/Purple
Purple cabbage
Dried raisins, prunes, frozen blackberries,
frozen blueberries, frozen elderberries
Colour
Vegetables
Fruit
Green
Asparagus, celery, cucumbers, kale, peas,
salad greens, spinach
Apples
White
Garlic, onions, mushrooms, turnips
Red
Savoy cabbage, radish, rhubarb, swiss chard
Frozen cranberries
Yellow/Orange
Peppers
Dried apricots
Blue/Purple
Purple cabbage
Dried raisins, prunes, frozen blackberries,
frozen blueberries, frozen elderberries
SPRING-March, April, May
111
SUMMER-June, July, August
Colour
Vegetables
Fruit
Green
Asparagus, broccoli, celery, cucumbers,
kale, lettuce, leeks, peas, salad greens, spinach, zucchini
Apples, Gooseberries
White
Cauliflower, garlic, onions, potatoes, turnips
Red
Beets, savoy cabbage, radish, rhubarb, swiss
chard, tomatoes
Cherries, raspberries, strawberries
Yellow/Orange
Carrots, corn, potatoes, peppers
Apricots, melons, nectarines, peaches
Blue/Purple
Purple cabbage
Dried raisins, prunes, blackberries, blueberries, elderberries, plums, saskatoon berries
Colour
Vegetables
Fruit
Green
Artichokes, broccoli, celery, cucumbers,
kale, leeks, lettuce, mustard greens, salad
greens, spinach, zucchini
Apples, pears, grapes, kiwi, quince
White
Garlic, onions, mushrooms, turnips
Red
Beets, savoy cabbage, radish, rhubarb, swiss
chard, tomatoes
Cranberries, pink grapefruit, red apples,
Yellow/Orange
Carrots, corn, peppers, potatoes, pumpkins
Dried apricots, crabapples
Blue/Purple
Purple cabbage
Dried raisins, prunes, blackberries, frozen
blueberries, frozen elderberries
FALL-September, October, November
112
Appendix 4. Guide to Storage of Fruits and Vegetables
CHART to Storing Vegetables and Fruit (more detail to follow)
Refrigerator
At Room
Temperature
Cold Storage
Room (0-5 C)
Dry Storage
(5-10 C)
Deep Freezer
FRUIT
Apples
X
X
Apricots
X
Ripen only
Blackberries
X
X
Berries
X
X
Cherries
X
Cranberries
X
Currants
X
Grapes
X
Kiwi
X
Ripen only
Melons
X
Ripen only
Nectarines
X
Ripen only
Oranges
1-3 months
Sliced and peeled
X
X
Peaches
X
Pears
X
Plums
X
Ripen only
Ripen only
Prunes
VEGETABLES
Artichokes
X
Asparagus
X
Beans, green
X
X
Beans, dried
X
Beets
X
X
Broccoli
X
X
Brussel Sprouts
X
X
Cabbage-Green and Red
X
X
X
X
113
(CON’T)
Refrigerator
At Room
Temperature
Cold Storage
Room (0-5 C)
Deep Freezer
Cabbage-Savoy and
Red
X
X
Carrots
X
X
Cauliflower
X
X
Celery
X
X
Chard-Swiss
X
Corn
X
X eat within 1 day
Cucumbers
X
Fennel
X
X
Garlic
X
Kale
X
Leeks
X
Lettuce
X
Onions, Green
X
Onions, Red/Yellow
X
Parsnips
X
Peas
X
x
X
Peppers
X
X
Potatoes
X
Pumpkin
x
Radishes
X
Rhubarb
X
Rutabagas
X
Salad greens
X
X
Shallots
Spinach
X
X
X
Squash, Winter
X
Tomatoes
114
Dry Storage
(5-10 C)
X
Turnips
X
Zucchini
X
X
X
On the counter
FRUIT
Bananas, oranges, grapefruit, lemons, limes, pineapple, watermelons, tomatoes,
apples and pears will keep for several days on the counter.
Ripen avocadoes, kiwi fruit, apricots, peaches, cantaloupe, melons, nectarines,
pears, plums on the counter then store them in the refrigerator for up to 5 days
before using.
VEGETABLES
Garlic, shallot, onions and ginger like to be kept dry with plenty of ventilation.
Mesh baskets/bags or paper bags in a cupboard are suitable.
In the fridge
FRUIT
Apples and pears can be stored for several weeks in the vegetable crisper
Berries, grapes, cut fruit, pineapple will only last a few days in the refrigerator.
VEGETABLES
Beans (green and yellow), broccoli, cauliflower, green onions will keep for
between 5-7 days in the refrigerator.
Cabbage, cucumbers, eggplant and peppers can keep for up to 2 weeks
Root vegetables like beets, carrots, rutabagas, turnips, will keep in plastic bags
for several weeks in the fridge if stored in a plastic bag with a few holes to
prevent accumulation of too much moisture.
Lettuces and other greens are best kept in the vegetable crisper-keeping
them in a closed container can make them last longer.
Mushrooms can be stored in a paper bag and refrigerated for about 5 days
In a cool, dark, dry and well ventilated area
Pumpkins, sweet potatoes, squash, cooking onions store best in a relatively dry, well ventilated area where the temperature is
between 0-10ºC.
115
In a cool, dark, moist and well ventilated area
FRUIT
Apples and pears can be stored for several months in a dark cool area.
VEGETABLES
Root crops like beets, turnips, rutabagas and carrots can be stored for a few
months if they are kept moist and at temperatures between 1-5 ºC.
In the dark in a cool area, potatoes can be stored for up to 8 months. Store
in a potato bag (jute) or in a covered cardboard box with a few openings for
ventilation. Potatoes need to be stored in the dark so that they do not produce
the toxin solanine.
If a potato has turned green,
it means that there can be
elevated levels of solanine. If a
potato has turned green, it is best to
throw it out. Symptoms of solanine
poisoning include stomach cramps,
upset stomach, nausea, vomiting
and diarrhea.
In the freezer
FRUIT
Apples-Peel and slice. Lay single layer on a cookie sheet and freeze. Transfer into freezer bags.
Berries-lay single layer of unwashed, dry berries on a cookie sheet and freeze. Transfer the frozen berries into freezer bags.
VEGETABLES
Before freezing vegetables, blanch them. Blanching means to plunge them into a pot of boiling water [time varies depending
on vegetable] and then quickly put them into a bath of cold water before packing into freezer bags.
Beans, green: Wash and remove ends. Blanch for 1 minute, cool and drain. Transfer to freezer bags.
Beets: Wash, trim tops leaving ½ inch of stem. Cook in boiling water until tender [about 10-20 minutes]. Cool, peel, cut and
transfer to freezer bags.
Broccoli/Cauliflower: Split into small pieces. Blanch for 1 minute, cool, drain, transfer to freezer bags.
Brussel sprouts: Trim and remove outer leaves. Blanch, cool, drain and transfer to freezer bags.
Cabbage: Strip the outer leaves. Cut into thin strips and blanch for 1 ½ minute. Cool in ice water. Pack in freezer bags and freeze.
*If preparing For cabbage rolls, cut out the core, place in bag and freeze.
116
Carrots: Remove tops, peel, chop, blanch for 3 minutes. Cool. Place in single layer on cookie tray and freeze before transferring
into freezer bags
Celery: Wash and cut into 1 inch pieces. Blanch for 2 minutes, chill and let freeze in a single layer on a cookie sheet before transferring to a freezer bag.
Parsnips: Remove tops, wash, peel and cut into ½ inch slices. Blanch, cool, drain
and transfer to freezer bags
Peas: Shell, blanch for 1 minute. Lay single layer on a cookie sheet and freeze.
Transfer into freezer bags.
Tomatoes: Wash and remove stems. Cut into smaller pieces or leave whole. Pack
into freezer bags and freeze.
Turnips: Wash, peel and cut into ½ inch cubes. Blanch for 3 minutes, cool and
drain.
Appendix 5. Label Reading
Check the Ingredient List
Ingredients are listed from most to least. The first 2 ingredients should be whole foods like milk, whole grains, fruit, and
vegetable.
Look for sugar in foods. If sugar is the first or second ingredient, leave it on the shelf.
There are many words for sugar including: Honeycomb syrup, high fructose-corn syrup, molasses, sucrose, glucose-fructose.
Watch out for unhealthy fats. Look for the words: hydrogenated, shortening, lard, trans fats.
117
Check the Nutrition Facts Table
The Nutrition Facts table provides help to people who want to control the amount of calories, sodium, sugars and fat in their
diet to manage or prevent chronic disease.
The Nutrition Facts table contains information on: the amount of calories and 13 nutrients for a specific amount of a prepackaged food.
The amount of food is
provided in a common
unit (cups, slices,
tablespoon) and in grams.
The Daily Value for each
nutrient is based on a set
of recommended nutrient
intakes for Canadians
The amount of nutrients
are provided in grams or
mg and expressed as a%
Daily Value.
The % Daily Value tells
you if there is a little
(5-10%) or if there is a
lot (15% or more) of a
nutrient in a serving.
This item is high in fibre.
Look For:
• Higher % Daily Value next to nutrients you are trying to increase in your diet, such as fibre, vitamins A and C, calcium and
iron.
oo Fibre- Choose products more often that are ‘high’ in fibre (4 grams or more per serving)
• Lower % Daily Value for nutrients you are trying to decrease, such as fat, saturated and trans fats, sodium, sugar.
oo Choose foods with less than 5% DV (“low”) of fat (less than 3 grams per serving) or sodium (less than 140 mg).
oo Choose foods with less than 10% DV (“low”) for Saturated Fat and Trans fat as these fats increase blood cholesterol and the risk for heart disease.
People living with diabetes need to control their intake of carbohydrates and sugar to keep blood sugar levels stable. Every
4.5 grams of sugars= a teaspoon of sugar. Choose foods more often that contain low amounts of sugars.
118
Nutrition Claims
• “Free, “Low” or “reduced” means a food may have less calories, fat, saturated fat, sugar or sodium. “Good source” or “high”
can help identify foods rich in fibre or vitamins and mineral.
• “Low in fat” means the food contains no more than 3g (grams) of fat in the amount of food specified in the Nutrition Facts.
• “Light” or “lite” may refer to the colour, taste and texture rather than the nutrient content.
• “Reduced in calories” means the food contains at least 25% less energy than the food to which it is compared. Example. A
jam “reduced in calories” can be compared to the same brand’s regular product or products with a “no sugar added”.
• “Source of fibre” means the food contains at least 2g of dietary fibre in the amount of food listed under the Nutrition Facts.
A food with the claim ‘High source of fibre’ contains at least 4g in that amount of food. It is recommended that most Canadians consume about 25g or more of fibre per day.
• “Less” is used to compare one product with another. For example, a box of crackers claiming to contain “50% less salt” will
have half the sodium of the food to which it’s compared. It doesn’t necessarily mean the product is low in sodium, so check
the sodium content in the Nutrition Facts.
Information on this resource has been taken from Articles on Food Labelling available at Health Canada’s nutrition labelling website.
www.healthcanada.gc.ca/nutritionlabelling
Tools
Telephone:
Nutrition Facts -1-800-O-Canada (1-800-622-6232)
Online
Canada Agricultural Museum. Labels and Packaging.
http://www.agriculture.technomuses.ca/english/FoodForHealth/Labels-and-Packaging/Label-Reading-101.html
Health Canada. Nutrition Labelling. www.healthcanada.gc.ca/nutritionlabelling
119
Label Reading- Finding the Salt (sodium)
Pre-packaged food and food from restaurants is the major source of sodium in our diet. It accounts for 77% of the sodium that
we eat.
Sodium, found mainly in salt, is linked to high blood pressure, a known cause of strokes. About 1 in 4 adults have high blood
pressure.
The D.V. for this food is
12%
This is the total amount of
sodium
Choose foods lower in sodium (under 200 mg/serving) and those foods labelled “low sodium” or with 5% Daily Value.
Check out these fast foods. Although some of them may not be high in calories, they can be quite high in sodium.
Food
120
Serving Size
Calories
Sodium
%DV for sodium
McDonald’s Egg McMuffin
1
310
720
30%
McDonald’s Burgers/Wraps/Sandwiches
1
250-740
510-1360
21-57%
Tim Horton’s Sausage, Egg, Cheese Breakfast Sandwich
1
510
950
39.6%
Turkey bacon club sandwich
1
440
1730
72%
Subway 6inch Double BMT
1
630
2640
110%
Label Reading- Finding the Fat
Pre-packaged food and foods eaten in restaurants are a major source of fat in our diet. Too much fat in our diet is linked to obesity, diabetes and other chronic diseases.
This is the total amount
of fat. The amounts of
saturated and Trans fat in
each food are provided as
these fats are known to be
harmful.
The % Daily Value (D.V.) of
fat in this food is 2%. This
food is “low” in fat.
The % D.V. for Saturated
and Trans fat is 4%. This
food is considered low in
Trans fat and Saturated
Fat.
Choose foods more often that are lower in fat, Saturated Fat and Trans Fat.
Look at the nutrition facts menu in restaurants. Compare the fat in these food choices.
Food
Serving
Size
Calories
Fat
%D.V.
Saturated Fat
and Trans Fat
%D.V.
Donut, glazed
1
320
19 g
29%
9.1 g
45%
Tim Horton’s wheat carrot muffin
1
400
19g
29%
2.5
12%
French fries medium
1
360
17g
26%
2.2
11%
Subway, 6-inch Turkey Breast and Ham
1
280
5g
8%
1.5
7%
Subway, 6-inch Meatball Marinara
1
560
24g
37%
11
55%
Pizza Hut, Veggie Lovers
1 slice
220
7g
11%
3.2
16%
KFC, Tender Roast Sandwich w/o sauce
1
300
4g
8%
1.5
7%
121
Label Reading- Finding the Sugar
Too much sugar in our diet has been linked to cavities, obesity and diabetes. Diabetics usually need to control the sugar, fat and
sodium in their diet. Reading the ingredient list and the nutrition facts is a quick way of knowing if a food has a little or a lot of
sugar.
This is the total amount
of fat. The amounts of
saturated and Trans fat in
each food are provided as
these fats are known to be
harmful.
The % Daily Value (D.V.) of
fat in this food is 2%. This
food is “low” in fat.
The % D.V. for Saturated
and Trans fat is 4%. This
food is considered low in
Trans fat and Saturated
Fat.
Avoid foods and beverages that list sugar as the first or second ingredient.
Choose foods more often that contain 5g or less of sugars if the item is not a milk-based food or does not contain fruit as
the first ingredient.
Choose fruit or fruit juice with “no sugars added” or unsweetened
Compare the sugar in these choices.
Food
122
Serving Size
Calories
Carbohydrate
Total Sugar
Coke
355 ml (1 ½ cups)
164
41 grams
41 grams
Oatmeal, prepared, instant
175ml
95
17 grams
.4 grams
Toaster pastry
1 (52g)
204
37 grams
11 grams
Iced cappuccino
250 ml
250
33 grams
33 grams
Tim Horton, Cinnamon Roll-Frosted
1
470
57 grams
20 grams
Appendix 6. Focus on Fats-What to Cut
Fat -Our bodies require fat to grow, absorb vitamins like A, D,E, K, develop and stay healthy health. Fat also carries flavour in our
food and helps us feel full. For infants and toddlers, who have small stomachs, fat is an especially rich source of calories.
Beneficial- Unsaturated fats (fats that are liquid at room temperature) are beneficial, when consumed in moderation. Examples
of unsaturated fat include eulachon grease, seal oil, salmon oil, canola oil, olive
oil, flaxseed oil.
Harmful- Saturated Fat and Trans Fat from processed foods raise low-density
lipoprotein (LDL), or “bad cholesterol,” levels, which increases the risk of
coronary heart disease (CHD).
Saturated fat (fats that are solid at room temperature) are found in animals
and animal products and some plant products and some pre-packaged foods.
Trans fat that harms is created through hydrogenation of vegetable oil. Using
hydrogenation allows foods to stay on the shelves for longer. Some trans fat is
made naturally in the gut of ruminants like cows, deer, moose, elk, sheep and
goats: this trans fat is not considered to cause harm.
Choosing foods low in saturated fat and trans fat (lower than 10% of DV) is an important part of prevention of
chronic disease.
[See next page for a table on commonly eaten foods of total fat, saturated fat, and trans fat per serving.]
123
In the table below, can you spot those that are high in trans fat?
Commonly Eaten Foods. Total Fat, Saturated Fat and Trans Fat Per Serving
124
Food
Serving Size
Total Fat g
%DV Fat
Sat Fat
g
Trans
Fat g
% DV Sat Fat
and Trans Fat
Tim Horton’s Donut,
glazed
1
19
29%
9
.1
45.5%
Tim Horton’s Hot
chocolate
300 ml
4.5
6.9%
1.5
2
17.5%
Tim Horton’s Iced Cappuccino
300ml
11
16.9%
6
.4
32%
Pie, chocolate cream
113g
22
33.8%
5.6
6.1
58.5%
Toaster Pastry, fruit,
frosted
1pastry (50g)
5.54
8.5%
1.4
1.27
13.4%
Cookie, chocolate
sandwich, cream filled,
regular
2 (20g)
4.1
20%
1.83
.94
13.8%
Cracker, with cheese
filling
4 (26g)
6.35
9.7%
1.25
1.49
13.7%
Butter
1 tbsp
7.39
11.4%
5.6
6.19
59%
Margarine, stick
1 tbsp
11.18
17.2%
2.10
2.79
24.4%
Margarine, tub, hydrogenated
1 tbsp
11.57
17.8%
1.92
1.65
17.8%
Shortening
1 tbsp (13 g)
13
20%
5.9
1.59
37.4%
Fast foods, chicken
tenders
6 (92 g)
15.9
24.4%
3.64
3.35
34.9%
Popcorn, microwave,
lower in fat
100g
7.44
11.44%
1.16
.93
10.4%
Appendix 7. What’s in your glass?
Drink
Container Size
Grams of sugar
# of Sugar cubes
# milligrams caffeine
Water, plain or carbonated
Any size
0
0
0
Plain Milk
250 ml (1 cup)
12
3
0
Vegetable Juice (tomato,
mixed vegetables)
250 ml (1 cup)
12
3
0
Unsweetened Soy
Beverage
250 ml (1 cup)
8
2
0
Chocolate Milk
250 ml (1 cup)
20
5
5
Flavoured Soy BeverageChocolate
250 ml (1 cup)
20
5
1
Juice (unsweetened)
250 ml (1 cup)
28
7
0
Fruit drinks
355 ml (1.5 cups)
40
10
0
Coca-Cola, Dr. Pepper,
Pepsi, Jolt cola
355 ml (1.5 cups)
39-41
10
54
72* Jolt cola
7-up, Sprite, Fresca
355 ml (1.5 cups)
39
10
0
Gatorade Orange Thirst
Quencher
710 ml (2.75 cups)
44
11
0
Mountain Dew
355 ml (1.5 cups)
46
11.5
71
Nestea cool iced Tea,
Sweetened
591 ml (2. 3 cups)
56
14
41
Energy Drink, Full Throttle
473 ml (1.75 cups)
58
14.5
144
Energy Drink, Red Bull
250 ml (1 cups)
28
7
80
Powerade Berry Blitz
Sports Drink
710 ml (2.75 cups)
64
16
0
Gatorade Glacial Freeze
900 ml (3.5 cups)
120
40
0
Double Gulp
1.8 L (8 cups)
216
54
* 279 for coke/dr. pepper/pepsi
Coffee, unsweetened
250 ml (1 cup)
0
0
133
Espresso
30 ml (1 oz)
0
0
40
Herbal Tea (no sugar)
250 ml (1 cup)
0
0
0
Iced Cappucino
280 ml
48
12
120
125
Appendix 8. Safer Use of Plastics for Food and Beverages
To help protect our families and the environment,
• choose glass or microwave-safe ceramics instead of plastic for food storage and heating,
• choose glass or stainless steel containers for drinking.
Use this chart to learn more about where these plastics are found.
Plastic
Products
Safety
Soft drink, water and salad dressing bottles;
peanut butter and jam jars
Considered safe
Milk, juice and water bottles; trash and retail
bags.
Considered safe
Juice bottles; cling films, PVC pipes
*Phthalates can leach into food if heated.
Choose non-PVC products
Frozen food bags; squeezable bottles, e.g.
honey, mustard; cling films; flexible container lids.
Considered safe
Reusable microwaveable ware; kitchenware;
yogurt containers; margarine tubs; microwaveable disposable take-away containers;
disposable cups and plates.
Considered safe
Egg cartons; packing peanuts; disposable
cups, plates, trays and cutlery; disposable
take-away containers;
Considered stable but does not biodegrade
and is a major form of pollution as still limited residential recyling
Baby bottles, sippy cups, re-useable water
bottles, pitchers, tableware and food storage containers, lining in canned food.
*Can contain Bisphenol A
BPA can leach into food.
DO NOT HEAT FOOD IN.
Polyethylene teraphthalate
High Density Polyethylene
Polyvinyl Chloride
(LDPE)
Low Density Polyethylene
Polypropylene
Polystyrene ( Styrofoam)
Polycarbonate
* may contain BPA
126
* In October 2008, the Government of Canada announced it would prohibit the importation, sale and advertising of polycarbonate baby bottles that contain bisphenol A (BPA) to reduce exposure to children under 18 months. It also announced it would act
to reduce its entry into the environment: There is a concern that increasing levels entering the environment may prove harmful
to fish and other aquatic life.
Plastic Containers and non-stick coatings
Heating/Re-heating: Plastic in non-microwave safe plastic containers and wrap leaches into food, especially when food is being heated at a high temperature in the microwave. Only use plastic containers and wrap labeled as microwave safe for cooking
food in the microwave.
Plastic wraps: If using plastic wraps for food or heating, use a non-PVC (#3) wrap. Try to use glass or microwave-safe cookware
instead.
For Storage: Let food cool down before transferring to non-microwave safe containers (like dairy containers) for storage to
avoid any leaching of the plastic into the food. DO NOT REHEAT.
Non-stick coatings: The plastic, PFOA (perfluorooctanoic acid and its salts), used in non-stick coating, is known to cause cancer
in rats. PFOA is being eliminated from cookware products. Keep utensils and cookware with nonstick plastic coatings to temperatures below 350°C (650°F). Pans heated to above 350°C can give off poisonous fumes.
Plastic Cutting Boards (and Wood too)
All cutting boards, plastic or wooden can build up levels of harmful bacteria. Follow these steps to kill bacteria after use of cutting boards
• After using, wash with hot soapy water or in an automatic dishwasher.
• Keep a spray bottle full of a sanitizing solution (1 teaspoon of chlorine bleach to 4 cups of water). Spray the cutting board
surface and let air-dry. No need to rinse.
TOOLS
For more information on the safety of plastics go to:
Health Canada at www.hc-sc.gc.ca
Environmental Defence Fund at www.environmentaldefence.ca
CancerSmart 3.0. at www.leas.ca/CancerSmart-3-The-Consumer-Guide.htm
127
Appendix 9. Handouts For Home
Healthy Lunch Ideas
Vegetables, Berries and Fruits
Whole Grains
Calcium Containing Foods
•
Calcium fortified soy or rice
beverage
•
Wild meat (moose, deer, elk)
•
Fish
Whole wheat – bagels, pita
bread, English muffins, buns,
breads, tortillas
•
1%, 2% or skim milk.
•
Chicken, Turkey
•
Home- made chocolate milk
•
Lean meat (beef, pork, lamb)
•
Cottage cheese
•
Canned fish (packed in
water)
•
Fresh Vegetables
•
Low sugar cereals
•
Frozen Vegetables
•
Baked whole wheat bannock
•
•
•
•
•
•
Fresh Fruit
•
Frozen Fruit
Meat and Alternatives
Canned fruit with no added
sugar
•
Whole grain crackers
•
Yogurt
100% pure fruit juice
•
Corn bread
•
Cheese
•
Eggs
Vegetable Juice
•
Rice cakes
•
Milk-based soups
•
Ham
Vegetable soup
•
Noodles or pasta
•
Home-made pudding
•
Beans
•
Barley
•
Almonds
•
•
Rice: brown, long grain, wild
•
Canned evaporated low fat
milk
Nut butters (almond, cashew, peanut)
•
Canned sardines or salmon
with bones
Veggie or turkey bologna,
salami or hotdogs
•
Tofu
•
Rhubarb
•
lentils
•
Greens: collard, spinach,
Swiss chard, kale, turnip
greens, mustard greens
•
Fortified oatmeal
•
Soy products: tofu, soy flour
•
Mixed Food Groups
•
Hamburger soup
•
Macaroni & Cheese
•
•
Pasta Salad
•
•
Chicken, vegetable noodle
stir-fry
Wrap with lean meat and
vegetables
Pizza with vegetables and lean •
meats
•
Beef Noodle Soup
Deer/Elk/Moose meat stew
•
Chili with rice
•
Pasta with meat sauce
Full Meal Deals
128
128
Hamburger Soup
Baked Whole Wheat Bannock
Piece of fresh fruit
Milk/soy/rice beverage
Nut butter and banana sandwich
on whole wheat bread
Milk/Soy/Rice Beverage
Vegetable Sticks
1-2% Yogurt
Vegetable Soup
Cheese and whole grain crackers
Canned fruit in juice
Water
Macaroni & Cheese
Vegetable sticks
1-2% Yogurt
Water
Pizza with vegetables and lean
meat
Homemade pudding
Water
Sliced moose meat
Whole wheat bun
Apple slices
Pickles
Milk/soy/rice beverage
Healthy Lunch Ideas
The following are healthy suggestions from the four food groups:
Vegetables, Berries and Fruits
•
•
Wild meats (deer, elk,
moose)
Canned or evaporated low
fat milk
•
Fish
•
Lean meat (pork, beef, lamb)
•
Yogurt
•
Chicken, Turkey
•
Cheese
•
•
Almonds
Canned fish (packed in
water)
•
Cottage Cheese
•
Eggs
•
Canned sardines or salmon
with bones
•
Ham
•
Nut butters (almond, cashew, peanut)
•
Veggie or turkey bologna,
salami or hotdogs
Fortified soy or rice milk
•
2%, 1% or skim milk
Canned fruit with no added
sugar
•
Whole wheat bread, rolls,
buns & bagels
•
Dried Fruit
•
Melba Toast
100% Fruit Juice
•
Corn Bread
Vegetable juice
•
Rice Cakes
•
Whole Grain Crackers
Fresh fruits
Meat and Alternatives
•
•
•
•
Calcium Containing Foods
Baked whole wheat bannock
Fresh vegetables
•
Whole Grains
•
•
•
Rhubarb
•
Greens: collard, spinach,
Swiss chard, kale, turnip
greens, mustard greens
•
Fortified oatmeal
•
Soy products: tofu, soy flour
Complete snack ideas:
•
•
Baked whole wheat bannock with cheese or nut
butter
Apple slices with cheese
cubes
•
Vegetable juice and
whole grain crackers
•
Oatmeal muffin with
juice
•
Blueberry baked, whole
wheat bannock with
sliced cheese
•
Banana loaf and milk/soy
milk
•
Whole grain crackers and
cheese
•
Pita chips with salsa
Cheese and grapes
•
•
•
Fruit salad with yogurt
•
Raw veggies with low fat
dip
•
•
Peanut butter cookies
and milk
•
Mini stuffed pita pocket
sandwich
•
Cold pizza slice
•
•
Sunflower seeds sprinkled on a fruit cup
Pumpkin muffin and
yogurt
•
Celery sticks with nut
butter
Banana dipped in yogurt
and rolled in crushed
cereal
•
Veggie slices and whole
grain crackers
Raw nuts and fruit
Blender smoothies (banana, yogurt, juice, other
fruit mixed up)
•
Apple slices and nut
butter
•
Soy yogurt and sunflower
seeds
•
Veggies and humus
•
Almonds
•
Whole grain toast with
apple sauce and cinnamon
Low sugar cereal with
yogurt
•
•
•
Celery with cheese and
raisins
Chocolate milk and a
bran muffin
•
•
Orange wedges and
animal crackers
and raisins
•
Mixed dry fruit, low sugar
cereal and nuts
Cottage cheese mixed
with pineapple
•
Fresh fruit and granola
bar
•
Oatmeal raisin cookies
and milk/soy milk
•
129
Appendix 10. 21 Ways to Help your Body
1. Choose cooking methods that require little or no added fat such as roasting, broiling, baking, grilling, steaming,
poaching, boiling instead of frying
2. Eat lots of vegetables, fruit and berries -5-8 servings everyday by including vegetables and/or fruit at meals or snacks.
3. Serve whole grain products more often than refined grains every day
4. Take the time to harvest traditional foods with your family
5. Choose whole grains more often than other grains every day
6. Include meat and meat alternatives at meals
7. Keep pre-packaged meats --cold cuts and deli meat, sausages, smokies, pepperoni/chicken sticks--that are high in salt
(sodium) and fat off the table.
8. Serve vegetable protein like tofu, and beans--white, black, kidney, chickpeas, lentils in meals
9. Have fish at least 2 times a week
10. Enjoy milk and milk alternatives every day
11. Choose wholesome fresh food over packaged and processed food
12. Limit fat, saturated fat, trans fat, sugar and salt.
13. Become comfortable with reading labels to make healthier food choices
14. Choose packaged and processed food with low % DV (5% for sodium, 5% of fat, 10% for saturated fat and trans fat)
15. Choose water as a thirst quencher
16. Know what is in your food and beverages
17. Know what an appropriate portion size is
18. Buy local foods in season
19. Join a good food box or food coop
20. Plant some vegetables and berry bushes
21. Make time for cooking and eating together at the table with family and friends
130
Appendix 11. Tips for preparing a community feast
• Include dark green vegetables or orange vegetables on the table.
• Colour it up (see Appendix for serving a variety of fruit by season)
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
• Keep fried foods off the table.
• Use smaller size plates, bowls, cups and glasses.
• Serve water or sparkling water or milk at the table instead of sugar drinks or coffee.
• Serve whole grain products instead of white starch products.
• Offer some dishes with beans, lentils or other legumes.
• Serve fish
• Select lean meat, wild game and alternatives prepared with little or no added fat, sugar or salt.
• Serve berries and fresh or canned fruit instead of cakes and pastries.
• Serve green salads but put the dressing on the side
• If serving coleslaw or pasta salad, use a low fat recipe
• Serve cream sauces, gravy, salad dressings and other condiments on the side
• Select foods that are produced and gathered locally more often.
131
References
Section 1
Columbia University’s Mailman School of Public Health (2008, June 6). Children’s Consumption Of Sugar-sweetened Beverages. ScienceDaily.
Retrieved February 19, 2009, from http://www.sciencedaily.com /releases/2008/06/080602112340.htm
Cornell University (2003, June 27). Too Many Sweetened Drinks, From Soda To Lemonade, Put Children At Risk For Obesity, Poor Nutrition,
Study At Cornell Finds. ScienceDaily. Retrieved February 19, 2009, from http://www.sciencedaily.com /releases/2003/06/030626235716.htm
Section 2
Province of British Columbia Ministry of Health, Population and Public Health Division (2013) Guidelines for Food and Beverage Sales in BC
Schools. www.healthlinkbc.ca/foodguidelines
http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/maintain-adopt/obstacles-eng.php Tips for serving Healthy Section 3
Brinkman and C. Jones Syracuse, Modifying a Recipe to be Healthier, Ohio State University Extension. Original available at http://ohioline.osu.
edu/hyg-Fact/5000/5543.html
Section 4
Brand Names Food List, www.brandnamefoodlist.ca
Section 5
University of Minnesota, School of Public Health (2003). Guidelines for Offering Healthy Foods at Meetings, Seminars, and Catered Events.
Section 6
Bev Guest in B.C. First Nations Head Start, Using Traditional Foods , (BCFNHS Growing Together newsletter, ISSUE 5, Summer 2003, p.4-6)
quoting Richard Lawrence, Manager of Environmental Health Services for First Nations and Inuit Health Branch of Health Canada.
Section on Game Handling. Adapted from Food Safety Of Farm-Raised Game Information For... Consumers & Educators Scientists &
Researchers Small/Very Small Plants Businesses & Partners Constituent Groups FSIS Employees (http://www.fsis.usda.gov/fact_sheets/Farm_
Raised_Game/index.asp )
Section 7
Section 8
www.allrecipes.com – many recipes sited from this recipe database
Some recipes Adapted from: “ The low salt, low sugar, high fibre, low fat but big fun!!! Cookbook”. The Sioux lookout diabetes program, Sioux
lookout Ontario.
http://www.healthyalberta.com/Images/mealideas.pdf - Lentil Soup Recipe
Webber, Helen and Marie Woolsey (1994).“Blueberries and Polar Bears”
Appendices
Information in this appendix has been taken from Articles on Food Labelling available at Health Canada’s nutrition labelling website. www.
healthcanada.gc.ca/nutritionlabelling
www.fnha.ca
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