Food Groups
Name a plant-based protein.
•nuts and seeds
•peanuts
•almonds
•cashews
•nut butters
•sunflower seeds
•beans, peas and lentils
•brown, green or red or other lentils
•peas such as chickpeas and split peas
•dried beans such as black beans and kidney beans
•fortified soy beverages, tofu, soybeans and other soy products
True or False: Choose less whole vegetables and fruits instead of unsweetened fruit juice and fruit drinks.
False
Name a small healthy snack.
Contains 1 food group.
Name a whole grain food.
•quinoa
•whole grain pasta
•whole grain bread
•whole oats or oatmeal
•whole grain brown or wild rice
Water
Lower fat milk
Unsweetened fortified plant-based beverages such as almond and soy milk
Unsweetened coffee and tea
Name a large healthy snack
Snack contains 2 or more food groups.
What is fibre?
•Fibre is the part of the plant we can’t fully digest or absorb. Keeps us full for longer, bulks up our stools, and keeps us regular.
Name a healthy cooking method.
Baking, roasting, steaming, air frying.
Limit deep frying and frying etc.
What is the purpose of a snack?
Healthy snacking can help you meet your daily nutrition needs, get enough energy, and satisfy your hunger. Choose snacks if you go a long time without eating in between meals (longer than 4-6 hours).
True or False:Fresh, frozen or canned vegetables and fruits can all be healthy options.
True.
How can you limit saturated fats in your diet?
Choose lean cuts of meat or skinless poultry
Avoid processed meats like hot dogs, bacon, sausage, and pepperoni.
Replace butter or lard in cooking with heart healthy fats such as soft margarine, canola oil, olive oil etc.
Choose plant based protein options often due to the fibre content.
What kind of snacks should you choose?
•Choose: fresh fruit and vegetables, nuts, cheese, and whole grain muffins. Choose water to drink with snacks
List what each food group and what beneficial nutrients it provides.
Vegetables and fruit: vitamin, minerals, fibre.
Protein: protein, vitamin, minerals.
Grain products: vitamins, minerals, fibre.
How can you limit salt in your diet?
Flavour vegetables with herbs and spices instead of salt. You can also try lemon juice or flavoured vinegars.
What kinds of snacks should you limit?
•Limit: candy, pop, fruit juice, fruit drinks, and chips. They are high in sugar, salt, and saturated fat.