Building A Balanced Plate
What should half your plate be filled with?
Fruits and vegetables.
What does it mean to have a balanced plate?
It includes vegetables/fruits, protein foods, and whole grains in the optimal proportions.
What is the grain that “pops!” when heated?
Corn.
After handwashing and putting on the correct PPE (hairnet, apron), what is the FIRST thing you should do before starting to cook?
READ THE RECIPE.
Name 5 different green vegetables?
Examples—lettuce, cucumber, celery, spinach, green beans, asparagus, green pepper, zucchini, etc!
Why is variety important when eating healthy?
Different foods give us different nutrients.
What important body structure does protein help build and repair?
Muscles.
Name 3 ways in which food can be celebratory.
Birthday cakes, holiday meals, giving food as gifts, dinner at a restaurant after an achievement, etc.
You have eggs and a piece of toast. What can you add to make the meal more balanced?
Add a fruit or vegetable, like berries or spinach.
True or False: A healthy eating pattern means you can never eat chips or candy.
False. All foods can fit — sometimes foods like chips or candy can be enjoyed in moderation.
Orange-colored foods like carrots and sweet potatoes are rich in what nutrient that helps your eyes?
Vitamin A.
Why is it important to choose whole grains (ex. Brown bread, brown rice, whole grain pasta, oats, barley, etc.) more often than refined grains? (Hint: they’re higher in a certain nutrient)
They contain more fiber!
Name 4 different grains.
Examples—rice, pasta, bread, oats, quinoa, barley, crackers, etc!
What foods are considered “bad” by the Canadian Food Guide?
None!
Milk, cheese, and yogurt are rich in which mineral that helps build strong bones and teeth?
Calcium.
At what temperature should you keep your refrigerator to ensure food stays safe and fresh?
Between 2-4°C (36-40°F)
What could a balanced dinner look like if you are vegetarian?
Example—chickpeas, beans, tofu, egg (protein), quinoa, rice, etc (grain), broccoli, etc (vegetable).
True or False: You should always eat perfectly balanced meals.
False. Balance happens over time — all foods can fit!
Broccoli is actually the ___ part of the plant (you’re eating lots of tiny green ones when you eat it!)
Flower.
Why is the following smoothie recipe not considered vegan?
1/2 cup of frozen mixed berries
3 tbsp coconut yogurt
1 tsp honey
1 tsp ground flaxseeds
1/2 cup oat milk
Handful frozen spinach
Honey is not vegan because it is made by bees, and individuals following a vegan diet avoid using animal products or anything that exploits animals.