Workbook Session 8 Community Food Advisor Program Healthy Eating for Children

Workbook Session 8 Community Food Advisor Program Healthy Eating for Children

Workbook Materials Healthy Eating for Children Presentation Notes Healthier Breakfasts Activity Sheet Peanut-Safe Nutrition for Children Facts on Snacks Pamphlet, Dairy Farmers of Ontario* Balanced Lunch Guide Balanced Lunch Guide Activity Sheet Additional Activities and Resources Healthy Meals for Kids Case Studies Activity Sheet * For ordering information, refer to Resource Binder, Section 8 Resource Information. Found in the Resource Binder: Section 9 Recipes. CFA Workbook - Session 8, revised 2013 1

Healthier Breakfasts Breakfast is the most important meal of the day. This is especially true for children who are growing and learning every day. Use the rating scale to help you decide if the breakfasts below are healthy and tasty for children and easy for parents to prepare. Then, think of ways to improve the breakfasts so that they will all have a 5 star rating. Write your new breakfast ideas on the chart. Breakfast Rating Scale: Give your breakfast one star for every YES 1. Are there at least 3 food groups from Canada s Food Guide? 2. Is there at least one Vegetable and Fruit serving? 3. Does it include higher fibre foods like whole grains? 4. Is it convenient and economical? 5. Would it be appealing to most children? Breakfast #1 2 slices white toast butter jam fruit punch Breakfast #2 Sugar frosted cereal 2% milk Breakfast Rating Improved Breakfast Breakfast #3 2 Waffles maple syrup apple juice Breakfast #4 Fried egg Bacon Hash browns White toast Orange juice Breakfast #5 Hot chocolate made with milk Chocolate chip muffin Banana Breakfast #6 Butterscotch pudding Pop tart Fruit drink CFA Workbook - Session 8, revised 2013 2

Peanut-Safe Nutrition for Children Vegetables and Fruit unsweetened applesauce fresh fruit, fruit salads canned fruit in its own juice 100% fruit juices vegetable or tomato juice raw vegetable pieces vegetable-based salads, e.g. tossed salad, coleslaw, potato salad leftover cooked vegetables prepared with no peanut oil, peanuts/nuts vegetable-based soups, e.g. tomato, broccoli Milk and Alternatives 2%, 1% or skim milk (white or chocolate) low fat yogurt low fat cheese low fat cheese slices low fat cheese strings low fat cream soup cottage cheese low fat milk pudding beef stew chili canned or homemade soups, e.g. chicken noodle, minestrone macaroni and cheese pizza low fat yogurt with toasted oatmeal low fat milk and fresh fruit low fat cheese and whole grain crackers unsweetened cereals and raisins raw vegetables with low fat yogurt dip half whole grain bagel with low fat cheese plain popcorn and fresh pear mini whole grain pita stuffed with tuna salad Grain Products whole grain or 100% whole wheat breads whole grain bagels whole grain rolls/buns low fat muffins English muffins whole grain pita bread whole grain, low fat crackers melba toast rice * Avoid products including homemade products that do not have an ingredient list. Meat and Alternatives hard-cooked eggs leftover lean meat leftover poultry cold lean meats, e.g., roast beef, ham, turkey water-packed tuna or salmon beans or lentils Combination Foods pasta and sauce vegetables with low fat yogurt dip sub/sandwich, e.g. meat and cheese sub, chicken salad on light rye bread* Snacks * Avoid products including homemade products that do not have an ingredient list. low fat yogurt mixed with fruit low fat milk pudding and grapes canned fruit packed in juice and low fat muffins cheese-stuffed celery sticks and 100% juice hard-cooked eggs and low fat milk lean meat slices in whole grain pita pocket Adapted from materials produced by Hamilton Public Health Services CFA Workbook - Session 8, revised 2013 3

Balanced Lunch Guide Kids can help plan and create balanced lunches using the food they love and include 3-4 food groups from Canada s Food Guide. Having children take ownership of preparing lunches is a recipe for success! Try this: have your child pick one food from each of the columns of the balanced lunch guide. Then, work together to create fun and interesting lunches to go! Using some ideas below, fill the blank chart on the next page to create your own balanced lunch plan. Don t know where to start? Consult the EatRight Ontario website at www.eatrightontario.ca/en/ for tips and ideas. Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Beverages Carrot/celery sticks Multicolour pepper strips Cherry tomatoes Peas in a pod Cauliflower and broccoli trees Baby corn Melon balls Sliced mango Banana Pineapple chunks Berry salad 100% fruit juice Whole wheat bagel Pasta/Noodles Couscous Pita/Naan Brown rice Quinoa Whole grain English muffin Breadsticks Whole wheat Crackers Whole wheat tortilla Mini Muffin Cereal bar Cheese (cubed, sliced) Cottage cheese Yogurt Milk (white or chocolate) Fortified soy milk Kefir Hard boiled egg Canned fish Canned beans Tofu Leftover chicken or turkey Hummus Edamame beans Roast beef Roast turkey Water Low sodium vegetable juice Milk, white or chocolate, skim, 1% or 2% Fortified rice/almond milk Yogurt drink 100% fruit juice Choose vegetables and fruit prepared with little or no added fat, sugar or salt Choose grain products prepared with little or no added fat, sugar or salt Make at least half of your grain products whole grain each day Select lower fat milk and alternatives Choose lean meat and alternatives prepared with little or no added salt or fat Choose water or other beverages with no added sugar, salt or fat CFA Workbook - Session 8, revised 2013 4

Balanced Lunch Guide Activity Sheet Using some ideas above, fill in the following blank chart to create a balanced lunch plan. Don t know where to start? Consult the EatRight Ontario website at www.eatrightontario.ca/en/ for tips and ideas. Vegetables and Fruit Grain Products Milk and Alternatives Meat and Alternatives Beverages Choose vegetables and fruit prepared with little or no added fat, sugar or salt Choose grain products prepared with little or no added fat, sugar or salt Make at least half of your grain products whole grain each day Select lower fat milk and alternatives Choose lean meat and alternatives prepared with little or no added salt or fat Choose water or other beverages with no added sugar, salt or fat CFA Workbook - Session 8, revised 2013 5

Additional Activity and Resources Activity Complete the Healthy Meals for Kids Case Studies Activity Sheet. On-line Resources Eat Right Ontario www.eatrightontario.ca/en/schoolhealth.aspx Hamilton Public Health Services www.hamilton.ca/nutrition under Toddlers and Preschoolers How to Build a Healthy Toddler.pdf How to Build a Healthy Preschooler.pdf Happy Meal Times. Pdf Healthy Eating Factsheets for Children Under Healthy Eating Factsheet Child and Adolescent Fun School Lunches (pdf) Lunches for a Balanced School Day (pdf) Pack a Healthy Lunch (pdf) Start the Day with Breakfast (pdf) Super Smart Snacking (pdf) Health Canada - Food and Nutrition for Children www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/advice-conseil/childenfant-eng.php Readings Resource Binder: Section 2 - Healthy Eating and Active Living Section 10 - Program Planning and Delivery Healthy Eating Active Living booklets for preschoolers and school age children Peanut-Safe Nutrition for Children Facts on Snacks Pamphlet, Dairy Farmers of Ontario CFA Workbook - Session 8, revised 2013 6

Healthy Meals for Kids Case Studies As a Community Food Advisor you may be asked to deliver presentations to a variety of groups on healthy meals for kids. Below are three presentation opportunities. For each, list the key points you would discuss with the group about the topic. Include a list of meal/snack ideas that you would share. Find at least one recipe that you would give to each group. Instructions: For Each Presentation Opportunity Below: 1. List five or more key points you would discuss with the group about healthy and safe meals/snacks for kids. 2. List meal/snack ideas that you would share with the group. 3. Find a recipe that you would give to group participants to take home. Presentation Opportunities: 1. A presentation to parents of school age children about peanut-safe lunches. 2. A presentation to staff and volunteers of a school breakfast program on healthy and safe breakfasts. 3. A presentation to parents of preschoolers about healthy and safe snacks. CFA Workbook - Session 8, revised 2013 7