Alternatives to Processed Meat

Alternatives to Processed Meat What are processed meats? Typically, processed meat includes any meat or poultry (beef, pork, chicken or turkey) that has been processed beyond being cut or ground. This includes deli meats; meat in a casing such as hot dogs, sausages, kielbasa; and anything smoked or cured such as bacon. Why should we limit processed meat? Processed meat tends to be very high in sodium and preservatives, which can cause adverse health effects. Instead of processed meat, try Eggs Canned or dried beans, lentils or chickpeas Hummus or bean spread Edamame (soy beans) Tofu Fresh or canned fish (i.e. tuna or salmon) Nuts or seeds such as almonds, cashews, sunflower seeds, pumpkin seeds Nut or seed butter such as peanut butter, soy butter (i.e. WowButter ), sunflower seed butter (i.e. SunButter ), hazelnut butter Whole roast chicken or turkey, roast beef or pork What can I do with these meat and alternatives? Use eggs to make an omelet, strata, frittata, scrambled eggs or egg salad; add chopped cooked, eggs to spinach or pasta salads; offer a boiled egg as part of a snack Add rinsed, canned beans or frozen edamame to quesadillas, burritos, tacos, soups or pasta salad. Try adding split peas to tomato sauce or macaroni and cheese. Find a recipe for veggie burgers (using beans or lentils) Try making oven roasted chickpeas for a snack 1 can chick peas (drained and rinsed) + 30 ml (2 tbsp) vegetable oil + seasoning (i.e. chili powder, garlic powder, paprika, dill, cinnamon, etc.). Roast in 205 C (400 F) oven for 30-45 min. (stir half way through to ensure even cooking). Add tofu to casseroles or stir fry s or try adding dessert tofu to smoothies. Make canned tuna or salmon sandwiches, salmon burgers, tuna melts, fish cakes, or use canned fish in casseroles and salads. Try making mini tuna melts on whole grain crackers for a snack. Make your own granola bars with whole oats and add nuts, seeds and nut or seed butter. Cook a roast beef or chicken and slice up the leftovers for sandwiches, soups, salads or casseroles, or offer bite size pieces of meat with dip for a snack.

Breakfast for Champions! Eating a nutritious breakfast can help provide children with the energy they need to grow, play and learn. Here are some things you can do ahead of time to prepare for weekday breakfasts: Plan breakfast the night before and get out some of the products you will need (i.e. bowls, spoons, dry cereal, etc.) to save time in the morning Hard boil a few eggs and keep in the fridge Buy boxed cereal (choose non-sugar coated varieties ) Keep frozen fruit in your freezer for a quick smoothie Prepare and store a container of chopped fruit in your fridge Buy quick oats for making oatmeal in the microwave Here are some quick and easy breakfast ideas you can serve at home: Oatmeal with cinnamon, apples, raisins and sunflower seeds and a glass of milk Cold cereal with milk topped with a chopped banana or blueberries A whole grain bagel with a slice of cheddar cheese and an orange A hardboiled or scrambled egg, sliced tomatoes and cheese on whole grain toast Whole wheat toast topped with peanut butter, WowButter or SunButter and sliced strawberries Yogurt mixed with frozen fruit (thawed) topped with muesli (or granola) Remember, breakfasts do not need to be complicated! A simple breakfast that contains at least 3 of the 4 food groups like those listed above are all your child needs to start the day off right.

Creating a supportive eating environment Be a good role model Speak positively about all the foods you are serving (even if you do not like them yourself) Make nutritious food and drink choices, while also modelling the concept of balance and moderation Avoid discussing dieting or criticizing your own body weight around children Sit at the table, and eat with the children whenever possible Involve children in meal preparation Create a relaxed and calm eating environment Remove distractions (such as TV, electronics and toys) Engage in conversation about the food and the day s activities Allow children to serve themselves, when possible Incorporate healthy eating messages in all the day s activities

Feeding whose role is it? Children and caregivers both have a role at mealtimes. A caregiver s job is to decide: What food and drinks are served Choose a variety of fresh and healthy foods from the 4 food groups Introduce new foods often When food is served Offer 3 meals and 2-3 snacks around the same time every day Where food is served Serve meals at a table and eat together whenever possible Remove distractions such as toys, TV and electronics and engage in conversation A child s job is to decide: How much they are going to eat. If they are going to eat, at all. Trust that children know when they are hungry or full. It is not your job to make sure children eat, or to limit the amount of food they eat. For more information on feeding roles visit the Ellyn Satter Institute at http://ellynsatterinstitute.org/

Family Meals What is a family meal? A family meal is when adults and children share a meal together around a table. Family meals can create a close bond between family members positively influence children s behavior and emotional health provide parents with an opportunity to role model positive eating behaviors improve intake of healthy food choices (more vegetables, fruit and milk, and less fat, sodium (salt) save you money (if you are cooking more meals at home) improve mental health, increase resilience, and enhance communication within families How do I get started? Plan ahead Develop a menu, shop for ingredients, organize tasks Aim for at least 3 meals together a week Could be breakfast, lunch or dinner Other tips Involve children in meal preparation, setting the table and cleaning up afterwards Avoid distractions at the table such as TV, cell phones, toys, etc. Engage in conversation about the food and the day s activities

Food Safety Tips for Packing Lunches and Snacks Children can become very sick when food is not handled safely. Bacteria can grow quickly at room temperature in certain types of foods such as meat, poultry, fish, eggs, dairy products, cooked foods, and cut fruits and vegetables. Be sure to pack these foods safely. What can I do to pack a safe lunch or snack for my child? Wash your hands with soap and water before handling food Use clean surfaces (e.g. counters, cutting boards) and kitchen equipment to prepare food Wash fruits and vegetables before cutting Pack food in an insulated bag with an ice pack to keep cold food cold Store hot foods in an insulated container (e.g. Thermos ) to keep them warm Wash containers with warm soapy water every day to keep germs from growing Do not reuse plastic bags or other food wrap that cannot be washed properly How do I know if my child has foodborne illness (food poisoning)? Symptoms may include fever, stomach cramps, nausea, vomiting, and diarrhea If you child has these symptoms after eating a questionable food, see your doctor For more information visit the Government of Canada website @ http://healthycanadians.gc.ca/eating-nutrition/safety-salubrite/index-eng.php

Getting Started with Home Cooking With a little planning and some basic ingredients, you can cook meals at home. By keeping these simple foods on hand, there are many delicious and nutritious recipes you can make. Basic Pantry/Cupboard Ingredients Canned tomatoes Canned beans & lentils Canned light tuna and salmon Whole wheat pasta Brown rice Whole grain cereal Oatmeal Vegetable oil Flour (whole wheat) Basic Baking Pantry/Cupboard powder & soda Ingredient Nuts & seeds (and nut & seed butters) Herbs & spices (like basil, garlic, oregano, chili powder, cinnamon) Sugar Low sodium soup broth Basic Freezer Ingredients Frozen vegetables (corn, peas, mixed vegetables, etc.) Frozen fruit (berries, fruit salad, bananas, etc.) Whole wheat bread / buns / tortillas / pita bread Fresh frozen meat Fresh frozen fish Leftovers What can I make with these foods? tuna casserole, bean burritos, stir-fry with rice, vegetarian chili, egg strata, frittata, spaghetti and meat sauce, chickpea curry, chicken noodle soup, stew, omelets, pita pizzas, pulled pork sandwiches, smoothies, banana loaf, oatmeal raisin cookies, blueberry pancakes, apple cinnamon oatmeal muffins Basic Fridge/ Perishable Ingredients Onions Carrots Celery Bell peppers Broccoli Potatoes Apples Bananas Milk Cheese Yogurt Eggs Soft margarine or butter Condiments (like mustard, relish, salsa, sour cream)

Snack Ideas Here are some healthy choices from each of the four food groups. Vegetables and Fruit Raw vegetables (i.e. carrots, celery, snap peas, cherry tomatoes(sliced), broccoli, cauliflower, asparagus, turnip, bell peppers) Vegetable salad or coleslaw Fresh fruit (i.e. sliced apple, small banana, cut up grapes, mandarin orange, cut up melon, berries, pineapple, mango, kiwi) Frozen (thawed) fruit (i.e. top yogurt with thawed berries or add frozen fruit to smoothies) Canned fruit (in juice) or apple sauce (unsweetened) Raisins, Craisins or dried apricots (sliced)* Grain Products Whole grain crackers Whole wheat pita, tortilla or naan bread Multigrain bagel or bun Corn bread Baked bannock Homemade fruit muffins English muffin Bran or oatmeal muffin Unsalted pretzels Plain popcorn* Pasta salad Milk and Alternatives Cheese string or cut up cheese Cottage cheese Milk** Milk based soup Yogurt dip for vegetables or fruit Yogurt Frozen yogurt in a tube Yogurt drink Fortified Soy Beverage** Kefir Meat and Alternatives Hard-boiled egg or egg salad Tuna or salmon salad Mixed bean salad Lentil soup Hummus Baked beans in tomato sauce Pieces of roast chicken, pork or beef Pumpkin or sunflower seeds* Veggie burger patties Peanut butter*** or alternatives; i.e. Peabutter (made from golden brown peas), SunButter (made from sunflower seeds), WowButter (made from soy beans) *Do not give to children under the age of 4 **Reduced-fat milk (2%, 1% or skim) and fortified soy beverages can be introduced after two years of age ***Only give peanut butter or nuts if allowed (check with your child care provider)

Tips for Feeding Picky Eaters 1. BE A POSITIVE ROLE-MODEL Children are more likely to enjoy a variety of food if they see you doing it too Enjoy family meals often 2. CREATE A PLEASANT MEAL/SNACK ENVIRONMENT Set regular times for meals and/or snacks Provide a pleasant and relaxing environment (engage in conversation, do not rush) Remove distractions (TV, electronics or toys) 3. GET CHILDREN INVOLVED Let children help with simple tasks like gardening, shopping, menu planning, simple cooking tasks and cleaning up afterwards Preparing food gives children a feeling of accomplishment and encourages them to try new foods 4. BE SURE CHILDREN ARE HUNGRY WHEN THEY COME TO THE TABLE Offer only small snacks halfway between meals and only water between meals and snacks Incorporate physical activity into every day 5. LET CHILDREN DECIDE IF AND HOW MUCH TO EAT FROM THE HEALTHY CHOICES YOU SERVE Children s appetites will vary, depending on many things including growth, activity level, excitement and sickness Trust that children know when they are hungry or full 6. INTRODUCE NEW FOODS Children will not learn to eat a variety of food if you only serve them what they like to eat Serve new foods: In small amounts, with familiar foods When children are hungry and healthy In different ways (such as carrots mashed, soft cooked or grated into muffins or meatloaf) Do not try to hide or disguise vegetables or other ingredients. This can cause children not to trust you. Never force children to try new foods. It can take 8-10 introductions (or more) before a child will try a new food If a child refuses a food, don t give up. Try again next time There may be some foods they truly do not like and that s okay 7. BE PATIENT! If you follow these tips, in time, children will learn to eat a variety of healthy foods Patience can make mealtime less stressful and more enjoyable

20 Lunch Ideas Lunch box basics insulated lunch bag reusable spoons and forks reusable water bottle insulated food container containers with lids (various sizes) small ice pack 1. mini pizza (homemade pizza on an English muffin or pita) with carrot sticks and sliced strawberries 2. make your own snackable lunch box with: fresh vegetables and fruit, cheese cubes or string cheese, roast meat or chicken; mini whole grain bagels or whole grain crackers (use muffin liners or small plastic containers to separate different items) 3. couscous or quinoa salad with raisins, chickpeas, shredded carrot and sliced snap peas and milk to drink 4. spaghetti and meat sauce, topped with cheese and kiwi slices 5. cottage cheese with cucumber slices, whole grain bread, a fruit cup, and an oatmeal raisin cookie 6. whole grain crackers with hummus, cheese, mini carrots and pineapple chunks 7. taco salad with taco meat or black beans, lettuce, tomato, salsa, shredded cheddar cheese and a few crumbled whole grain tortilla chips on top, with cantaloupe 8. lettuce wraps: a mix of noodles or rice, vegetables, beans and sauce wrapped in lettuce leaves. Serve with yogurt and berries 9. tuna or salmon salad sandwich with tomato, lettuce and cheese and a fruit cup 10. cheese and vegetable frittata or omelet with whole wheat toast and fruit salad 11. chicken, pineapple and vegetable stir-fry with brown rice and milk to drink 12. pita pocket with hummus, lettuce, shredded carrots, cucumber slices and cheese, with a sliced apple 13. pieces of roast chicken or beef, with honey mustard for dipping, snap peas, homemade muffin or biscuit and milk 14. pasta salad with cheese, beans or lean meat, bell peppers and tomatoes, with fresh or frozen blueberries 15. bean wrap (kidney beans, corn, grated cheddar cheese, guacamole, salsa and sour cream wrapped up in a whole wheat flour tortilla) 16. beef and vegetable stew or chili with a slice of whole wheat bread and a yogurt drink 17. toasted whole grain bagel with nut or seed butter, served with melon slices, carrot sticks and milk to drink 18. egg salad sandwich topped with cheese, lettuce and tomato slices and fresh or frozen raspberries 19. nut or seed butter and a banana (or berries) rolled into a whole wheat tortilla with snap peas and a yogurt 20. salad shaker mix salad ingredients (such as lettuce, cucumber, bell peppers, tomato, carrots, shredded cheese, sliced grapes or strawberries, nuts or seeds, roasted chicken) in a container with a lid; send a separate container with dressing (when ready to eat, pour on the dressing and shake it up) serve with a crusty whole wheat roll *Keep in mind children s eating ability, potential choking hazards and food allergies when planning lunches*

Vegetables and fruit Are you getting enough? Vegetables and fruit provide us with many of the vitamins; minerals; and fibre that we need to stay healthy. Eating enough vegetables and fruit may also help reduce the risk of chronic diseases like, diabetes, heart disease and cancer. Eating Well with Canada s Food Guide suggests that children age 2-3 should eat 4 servings and children age 4-8 should eat 5 servings of vegetables and fruit each day. Most people are not getting the recommended number of servings each day. Here are some ways you can add more vegetables and fruit to your daily meals and snacks: Top your oatmeal or cold cereal with fresh or thawed frozen fruit at breakfast. Make a smoothie for breakfast with a variety of fresh and frozen fruit and vegetables. Pack a piece of fruit AND a container of chopped vegetables in your child s lunch. Have a plate of fresh chopped vegetables and dip ready for your children after school so they can munch on them while supper is being prepared. Add extra fresh, frozen or canned vegetables to spaghetti sauce, chili, tacos, soup, rice, casseroles, stir-fry s, curries or eggs. Fill half your plate with vegetables and fruit. Keep a bowl of washed fruit on the counter for a quick and handy snack. Offer fresh, frozen or canned fruit after dinner. At the beginning of the week prepare a fruit salad or fruit platter and a tray of cut-up vegetables and store in the refrigerator (at eye level) for a quick and easy snack and to use for cooking. For more information on Eating Well with Canada s Food Guide visit http://www.hc-sc.gc.ca/fnan/food-guide-aliment/index-eng.php