RAISE A FOOD LOVER TOOLKIT

RAISE A FOOD LOVER TOOLKIT

WE WANT TO HELP YOU RAISE A FOOD LOVER WE WA through fun and educational activities that encourage kids to learn more about the food we eat, share the food we have, and protect the environment our food comes from.

FAMILY FOOD GOALS 2019 NEW HABITS CHALLENGE JANUARY 10 TH TO MARCH 27 TH Resolutions are simple when you re set up to succeed. Use this guide to learn how to make nutritious habits, set SMART and manageable goals for all the food lovers in your family and then use it to have fun tracking them together. You never know, you may be surprised to find you ll get even more out of it than a rewarding feeling.

SETTING GOALS When a child meets a goal, it s motivational for them, and gratifying for you. However, it can be discouraging when goals aren t met. That s why we want to help you be successful in your efforts to encourage your family to find their own passion for cooking, nutrition and sustainability. Raising a Food Lover may be a long-term responsibility, but it can also be a lot of fun. Use this guide to set attainable goals that will help motivate your family to find excitement in the way they fuel themselves.

Specific Goals must be clear and detailed. What new habit could your family adopt to become better food lovers? Setting specifi c goals will help you focus and see the goal being achieved. SET SMART GOALS Measurable Only set goals that have a concrete measurement criteria. If you re not tracking your goals, it s hard to know when you ve met them. Celebrate success along the way. Attainable Be realistic. Set goals that you and your family care about and can see yourselves achieving. If a goal is too large, then it can seem that you are not making progress towards it. Make sure the goals you re setting are genuinely achievable. Rewarding For some people, especially kids, the idea of a reward increases motivation. Set a time frame. Putting a date to your goals gives them a sense of urgency and accountability.

FAMILY FOOD GOALS 2019 GOAL TRACKER FAMILY NAME Sharing your desired goal with friends and family will help you hold yourself accountable. Post your desired result using #RaiseAFoodLover and encourage yourself to stay on track. YOUR GOAL WHAT EXACTLY WOULD YOU LIKE YOUR FAMILY TO ACCOMPLISH? ACTION STEPS HOW WILL YOU ACHIEVE THIS GOAL? TRACKING HOW WILL YOU MEASURE YOUR PROGRESS? TRACKING HOW WILL YOU KNOW WHEN YOU VE REACHED YOUR GOAL? REWARD HOW WILL YOUR FAMILY CELEBRATE SUCCESS?

S. HAPPY YEAR. Not sure where to start? We ve worked with our dietitians to develop simple, SMART, sample goals, lessons and tools that will help fuel your family into a great 2019. 1 COMMIT TO BALANCED FAMILY MEALS A balanced dinner plate is important. Not only does it help you control portion sizes, it also helps with ensuring you get the right nutrients. Generally, a balanced dinner plate should be half full of vegetables, a quarter whole grains or starchy vegetables, and a quarter (or a palm-sized portion) of a healthy protein. + Vegetables provide maximum nutritional value with minimal caloric impact. + Fibre-rich grains and starches can help with digestion, and help you feel full. + Protein and healthy fats can help prevent rises in blood sugar. + Our dietitians also recommend the intake of healthy fats as accents to your meal or as part of your protein. This can include canola oil, olive oil, and soybean oil.

1 COMMIT TO BALANCED FAMILY MEALS HOW TO BUILD A BALANCED PLATE Now that you know how to balance your plate, let s make it more fun! Add some variety to your dinners by shopping from each of these groups. Get everyone involved and see how creative these combinations can be. VEGETABLES (Reminder: half the plate) Arugula, kale, swiss chard, spinach or other leafy greens Asparagus Bean sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Caulifl ower Celery Cucumber Edamame Eggplant Mushrooms Peppers Radishes Tomatoes Turnip Zucchini WHOLE GRAINS & STARCHY VEGETABLES (Reminder: quarter of the plate) Amaranth Barley Bread (whole grain) Brown rice Buckwheat Corn Freekeh Kamut Millet Naan Oats Parsnips Pastas (whole grain) Potatoes Quinoa Rye Spelt Squash Sweet potato Tortillas (whole grain) Wild rice PROTEIN (Reminder: quarter of the plate) Beans & legumes Beef (lean) Chicken Eggs Fish Lamb Nuts and seeds Oysters Pork Shellfi sh Shrimp Tempeh Tofu Turkey 2 COMMIT TO SUCCESSFUL SNACKING With busy lives and lots of on-the-go options available, sometimes it s hard to find balance in your snacking routine. Set yourself up for success by stocking your pantry and refrigerator with a variety of delicious foods that will fuel your family the right way. Snacking is still an important part of a well-balanced diet, keeping bodies energized between meals throughout the day. Here are some quick tips to help you choose the right snacks for your family. + Aim for half protein, half fibre when snacking. + Be mindful of portion sizes and nutritional information when choosing pre-packaged snacks. If you re picking out a ready-made granola bar, look for: 100 120 calories Less than 8 grams of sugar 4 or more grams of protein 4 or more grams of fibre

2 COMMIT TO SUCCESSFUL SNACKING To make snacking easy, here s a handy list of snacks to keep at home. Mix and match between columns to add variety to your pairings. FIBRE Cherry tomatoes Celery or carrot sticks Bell pepper or cucumber slices Raspberries, strawberries, blackberries or blueberries Baby carrots Air-popped popcorn Apples, sliced or whole Whole grain crackers Half grapefruit, banana, or orange Grapes or diced fruit PROTEIN Nut butter Hummus Cheese Nuts or roasted seeds Roasted chickpeas Hard-boiled egg Greek yogurt Glass of milk Cooked shrimp Steamed edamame 3 COMMIT TO TRYING NEW PROTEINS It s easy to turn to good ol family favourites at meal time (especially with picky eaters), but a variety of nutritious foods are the foundation of healthy eating. So, why not shake things up a bit (without a struggle) by trying creative ways to make old favourites new again? WHY TRY NEW PROTEINS? Protein keeps your body strong and healthy. It is an essential nutrient needed for cell growth & repair, enzyme & hormone development, muscle function & growth, nerve function, and immune protection. So, while it s important to have a regular intake of protein-rich foods (especially plant-based sources), it s not always easy if you don t know where to start. PROTEIN BY THE NUMBERS + 1 cup Cooked edamame = 18 g protein, 8.6 g fibre + 3 oz Tempeh = 16 g protein, 9 g fibre + 3 oz Tofu = 8 g 15 g protein, 0.3 g fibre + 1/3 cup Lentils = 9 g protein, 8 g fibre + ½ cup Black beans and lima beans = 7 g 8 g protein, 4 g 5 g fibre. + ¼ cup Peanuts = 7 g protein, 4 g fibre + ¼ cup Peanut butter = 7 g protein, 1.9 g fibre + 1 cup Wild rice = 6.5 g protein, 1.5 g fibre MAKE THESE SWAPS + Tacos & burritos swap in black beans, crumpled tofu, or jackfruit + Stir-fry swap in tempeh or tofu on a bed of wild rice or quinoa + Lasagna swap in lentils + Beef burgers swap in lentil or tofu-based veggie patties + Lunchmeat sandwiches swap in lentil, chickpea or black bean wraps + Chilli swap in lentils or quinoa + Shepherd s pie swap in chickpeas and lentils + Meatloaf swap in lentils + Sloppy joes swap in chickpeas and crumpled tempeh or tofu

FROM YOUR DIETITIAN SWEET CHILI TOFU STIR-FRY NEW PROTEINS. NEW FAVOURITES. Here is a little recipe inspiration and some simple substitutions that will help make it easy to introduce delicious new proteins into to your diet. +HEAT Heat a wok or large skillet over medium-high heat. Add oil. Brown tofu on both sides, then remove from pan and set aside. + ADD Add onion to wok and sauté for 1 minute. Add broccoli, carrots, peas and red pepper; stir-fry until tender-crisp, about 5 minutes. +STIR Return tofu to wok and stir in broth, chili sauce and orange zest. Heat until bubbling. +SERVE Transfer stir-fry to serving platter and sprinkle with cilantro, if using. INGREDIENTS + 5 oz fi rm tofu, cut into cubes + 1 tablespoon olive oil + 3 4 cup sliced Spanish onion + 1 cup broccoli fl orets + 1 cup baby carrots, cut into bite-size pieces + 3 4 cup sugar snap peas, trimmed + 1 2 cup julienned red bell pepper + 1 2 cup vegetable broth or water + 1 4 cup sweet chili sauce + 1 teaspoon grated orange zest + 1 tablespoon chopped fresh cilantro (optional)

COMMIT TO NATURAL SUGARS 4We ve provided some tips and guides to help lift some We all know what they say about too much of a good thing. Unnecessary sugars are often added into many of the foods you love and before you know it, your family has reached their daily recommended intake by mid-afternoon. Understanding how to recognize added sugars and swap them for options with more natural ones can go a long way to helping your family develop better habits this year. HOW CAN I RECOGNIZE ADDED SUGARS? It s important to understand what added sugars can be called, and how to read a food label to fi nd where they re listed. of the mystery. + The Nutrition Facts Table shows total sugars only. It won t list naturally-occurring and added sugars separately. + Check the ingredients list for both alternative names for sugar and where it s found in the list. The order the ingredients are listed in refers to quantity, with the most common ingredient showing up first. + Package claims: Sugar free or sugarless contains 0.5 g of sugar No added sugar no added sugar, but natural sugars may still be present Reduced or lower in sugar compared to a similar product, the food must have 25% less sugar per serving Unsweetened no added sugars or artificial sweeteners COMMON NAMES & TYPES OF SUGAR OR ARTIFICIAL SWEETENERS Acesulfame-potassium Agave Barley malt Brown rice sugar Brown sugar Cane sugar/juice Corn syrup Dextrose Fructose Fruit juice concentrates Glucose High fructose corn syrup Honey Icing sugar Isomalt Invert sugar Lactitol Lactose Maltitol Mannitol Molasses Maltodextrins Maltose Maple syrup Nectar Palm sugar Polydextrose Raw sugar Rice syrup Sorbitol Sorghum syrup Sucralose Sucrose Thaumatin Xylitol Xylose SUGAR SWAPS If you want some sweetness, consider these natural substitutions to sweeten your recipes or dishes. Apples or apple juice Mashed bananas, sweet potatoes, and apples in baking Berries Dried fruit Beets or beet juice Shredded carrots or carrot juice Shredded unsweetened coconut Grilled pineapple or peaches