Look at each word

and think, pair,

share of what food
comes to mind.
FAMILY
PARTY
YUCK
HOME
COOL
LOVE
FRIENDSHIP
BABY
MUNCHIES
MEMORIES
TRADITION
COMFORT
 What are some
factors that will
determine what you
can or cannot eat?
 Healthy Eating Helps Children:

1. Medical: allergies, health conditions

2. Social: peer influence, holidays, events
3. Emotional: how you’re feeling, stress levels
4. Built environment: what food is available, how much
it costs
5. Cultural: eating/avoiding certain foods and different
times of the year
 Canada’s Food Guide
• Canada’s Food Guide (CFG)
helps us to plan and choose
food and drinks for healthy
meals and snacks

• CFG emphasizes choosing

vegetables and fruit, whole
grains and protein foods, and
making water your drink of
choice.
 Nutritious Foods

• Vegetables and Fruits

• Whole Grain Foods
• Protein Foods

• Eating a variety of healthy

foods helps to ensure your
body is getting the important
nutrients it needs to be
healthy, grow, and to have
energy to think and learn.
 Scenario 1
Tom is going through a growth spurt. It looks like he’s going
to be tall like his parents. He is active in hockey, volleyball
and tennis. Almost every day of the week he is involved in
one kind of sporting activity or another. By the time he gets
home from his practices, he barely has enough time to do
his homework.
In the morning, Tom wakes up, quickly grabs a glass of
milk, munches a couple of cookies and rushes off to
school. During the day, he finds himself snacking on
whatever he picks up at the cafeteria – usually fries with
gravy and a pop. Dinner is the only time Tom eats a
complete meal with foods from all the food groupings
because his parents insist on eating dinner together.
 Tom has been feeling very tired in class and sometimes
even dozes off for a moment. He is worried that if his
marks drop, he will be kicked off the school sports teams.
 Questions:

1. What factor(s) are influencing Tom’s food choices and

eating habits?

2. Use Canada’s Food Guide to suggest changes to

Tom’s eating habits.

3. Why is Tom so tired during the day?

 Smart Goal Setting:

What will you do differently about

your diet? Why?
DONE!
Everyday vs. Sometimes Foods
Everyday foods Sometimes foods
are: are:
• Foods that we eat • Foods that don’t provide
everyday from CFG many nutrients
• Packed with nutrients • Can often be higher in fat,
sugar and/or salt
• The foods to eat daily and
• Foods and drinks to
pack in lunches everyday choose less often
• These are foods that we
can enjoy some of the time
 Examples of “Everyday” Foods
• Vegetables: Broccoli, peas, carrots, etc.

• Fruits: Melon, strawberries, bananas etc.

• Whole Grain Foods: Whole grain bread, cereals,

pasta etc.

• Protein Foods: Beans and legumes, tofu, eggs, fish,

chicken, beef, white unsweetened milk, yogurt,
cheese, unsweetened fortified soy beverage, etc.
For a more comprehensive list of foods for each
grouping visit:https://food-guide.canada.ca/en/
Examples of “Sometimes” Foods
• Cakes and pastries/pies
• Chocolate, candies, fruit roll ups
• Cookies
• Ice cream and frozen desserts
• Doughnuts and muffins
• French fries
• Juice and fruit flavoured drinks
• Pop
 Lunch Time Matters!
Packing a healthy lunch for
school will help students:

• Get the energy and nutrients

needed to take on the second
half of the day.
• Energy and nutrients to think,
learn, be active and play!
 Healthy School Lunches
What to Include:
• Fill half the lunch pail with vegetables and fruits
• Complete the meal with whole grains (e.g., rolls,
bread, quinoa etc.) and protein (cheese, plain
yogurt foods, salmon, legumes etc.)
Start with a Whole Grain Food
A Whole Grain Food: Whole grain bread, crackers,
buns or pita bread
 Add Protein Food
For Example:
• Black beans or chickpeas
• Bean dip e.g., hummus
• Lean meat (chicken, turkey)
• Hard boiled egg
• Salmon or tuna
• White milk or unsweetened
• fortified soy beverage
• Yogurt
• Cheese
 Don’t Forget to Add Your “FAV”!
(Fruits and Vegetables)
For example:
• Add vegetables to your
sandwich (e.g. pepper
strips, romaine lettuce)
• Have them on the side or
in a salad (e.g., carrot
sticks, broccoli or
cauliflower pieces)
• Pack your favourite fruit
(seasonal, or canned or
frozen without sugar are
good!
Colour Your Plate
Some FAVourites!
 Include a Healthy Drink
Drinks that make your lunch even
healthier:

• Water
• White Milk
o Including milk with your lunch
helps you to meet your daily
calcium needs
• Unsweetened Fortified Plant-Based
Beverage (e.g., soy, almond, pea
beverage etc.)
 What About 100% Fruit Juice?

• 100% juice is more nutritious than

sweetened fruit drinks and soft drinks,
but it can be just as high in sugar as
pop and is very low in fibre

• It is better to eat whole fruit or

vegetables vs. drinking juice

• Eating whole fruit and vegetables

allows you to get the added benefit of
the fibre in the vegetables and fruit
 Drinks to Avoid
• Drinks that provide mostly sugar
and very little in the way of nutrition
include:
• Pop
• 100% juice, fruit-flavoured
beverages, punches and drinks
• Iced tea
• Sports drinks

Drinks like the ones listed can

be filling and leave
little room for healthy foods
 Food Safety
• Pack lunches in an insulated
lunch bag
• Use ice packs to keep cold foods
cold
• Use a thermos to keep hot foods
hot
• Take containers and your water
bottle home everyday to be
washed
• Wash out your lunch pail regularly
 Get involved Make Healthy Lunches Happen
in planning and making your
lunch:
• Plan lunch menus with your parents
• Make a list of healthy food choices you enjoy
eating at lunch
• Help make the grocery list based on your ideas
• Help with grocery shopping
• Pack enough food to satisfy your appetite

When planning also consider:

• Cost of the food, the environment (waste), and of
course … making healthy choices
• Your favorite traditional food
 Menu Makeover
Fruit
Waterpunch
or white milk
Wholebagel
Plain grainwith
bagel with cheese
cream cheddar and tomato
Apple
Apple
Homemade whole grain muffin
Cereal bar
Carrot sticks
Chips
 Menu Makeover
Make
Store bought
your own
prepackaged
bento box: lunch:
• Whole grain
Kielbasa, crackers,
crackers, cheese cubes,
processed cheese,homemade
baked chicken
chocolate bar fingers with dip
•• Fresh
Pop fruit with yogurt-based dip
• Homemade cookie
• Water
Bologna sandwich
Leftover roast meaton
onwhite bread
a whole grain bun
Menu Makeover

with lettuce and tomato

Carrot sticks with hummus dip
Prepackaged
Trail Mix cookie
Watertea
Iced or white milk
Your favourite fruit
Cheezies
 Resources
• Unlock Food
www.unlockfood.ca

• Dietitians of Canada
www.dietitians.ca/eatwell

• Healthy Living
www.healthylivinginfo.ca

• Canada’s Food Guide

https://food-guide.canada.ca/en/

• Middlesex London Health Unit- Curriculum Teaching and

Learning Resources and Toolkits
https://www.healthunit.com/healthy-schools-teaching-resources#heal
thy-eating
What did you learn?