FOOD LOVER - TOOLKIT - Amazon S3
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Dominion stores in
Newfoundland and Labrador.
RAISE A
FOOD
LOVER
TOOLKIT
WE WA
WANT TO HELP YOU
RAISE
A FOOD
LOVER
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.
Dominion stores in
Newfoundland and Labrador.
FAMILY FOOD GOALS 2019
NE W H A BI T S CH A L L ENGE
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.
Dominion stores in
Newfoundland and Labrador.
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.
Dominion stores in
Newfoundland and Labrador.
Specific
Goals must be clear and detailed. What new
habit could your family adopt to become better
food lovers? Setting specific goals will help you
focus and see the goal being achieved.
Measurable
SET 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.
SMART 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
GOALS
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.
Dominion stores in
Newfoundland and Labrador.
FAMILY NAME
FAMILY FOOD GOALS 2019
GOAL TRACKER
YOUR GOAL WHAT EXACTLY WOULD YOU LIKE YOUR FAMILY TO ACCOMPLISH?
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.
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?
Dominion stores in
Newfoundland and Labrador.
SMART GOALS.
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.
M
ART GOA COMMIT
1
S
L
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.
Dominion stores in
Newfoundland and Labrador.
ART GOA
M
1 COMMIT TO BALANCED FAMILY MEALS
S
L
HOW TO BUILD A Now that you know how to balance your plate, let’s make it more fun! Add some variety to your dinners by
BALANCED PLATE shopping from each of these groups. Get everyone involved and see how creative these combinations can be.
• Arugula, kale, swiss • Brussels sprouts • Eggplant
chard, spinach or • Cabbage • Mushrooms
other leafy greens • Carrots • Peppers
VEGETABLES • Asparagus • Cauliflower • Radishes
(Reminder: half the plate) • Bean sprouts • Celery • Tomatoes
• Beets • Cucumber • Turnip
• Broccoli • Edamame • Zucchini
• Amaranth • Kamut • Quinoa
• Barley • Millet • Rye
WHOLE GRAINS & • Bread (whole grain) • Naan • Spelt
STARCHY VEGETABLES • Brown rice • Oats • Squash
(Reminder: quarter of the plate) • Buckwheat • Parsnips • Sweet potato
• Corn • Pastas (whole grain) • Tortillas (whole grain)
• Freekeh • Potatoes • Wild rice
• Beans & legumes • Lamb • Shrimp
• Beef (lean) • Nuts and seeds • Tempeh
PROTEIN
• Chicken • Oysters • Tofu
(Reminder: quarter of the plate)
• Eggs • Pork • Turkey
• Fish • Shellfish
M
ART GOA COMMIT
2
S
L
TO SUCCESSFUL
SNACKING
With busy lives and lots of on-the-go options available, Here are some quick tips to help you choose the right
sometimes it’s hard to find balance in your snacking routine. snacks for your family.
Set yourself up for success by stocking your pantry and
+ Aim for half protein, half fibre when snacking.
refrigerator with a variety of delicious foods that will fuel
your family the right way. + Be mindful of portion sizes and nutritional information
when choosing pre-packaged snacks. If you’re picking
Snacking is still an important part of a well-balanced diet,
out a ready-made granola bar, look for:
keeping bodies energized between meals throughout the day.
• 100 – 120 calories
• Less than 8 grams of sugar
• 4 or more grams of protein
• 4 or more grams of fibre
Dominion stores in
Newfoundland and Labrador.
ART GOA
M
2 COMMIT TO SUCCESSFUL SNACKING
S
L
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 PROTEIN
• Cherry tomatoes • Nut butter
• Celery or carrot sticks • Hummus
• Bell pepper or cucumber slices • Cheese
• Raspberries, strawberries, blackberries or blueberries • Nuts or roasted seeds
• Baby carrots • Roasted chickpeas
• Air-popped popcorn • Hard-boiled egg
• Apples, sliced or whole • Greek yogurt
• Whole grain crackers • Glass of milk
• Half grapefruit, banana, or orange • Cooked shrimp
• Grapes or diced fruit • Steamed edamame
M
ART GOA COMMIT PROTEIN BY THE NUMBERS
3
S
L
TO TRYING + 1 cup Cooked edamame = 18 g protein, 8.6 g fibre
+ 3 oz Tempeh = 16 g protein, 9 g fibre
NEW PROTEINS + 3 oz Tofu = 8 g – 15 g protein, 0.3 g fibre
+ 1/3 cup Lentils = 9 g protein, 8 g fibre
It’s easy to turn to good ol’ family favourites at meal time + ½ cup Black beans and lima beans = 7 g – 8 g protein,
(especially with picky eaters), but a variety of nutritious 4 g – 5 g fibre.
foods are the foundation of healthy eating. So, why not + ¼ cup Peanuts = 7 g protein, 4 g fibre
shake things up a bit (without a struggle) by trying creative + ¼ cup Peanut butter = 7 g protein, 1.9 g fibre
ways to make old favourites new again? + 1 cup Wild rice = 6.5 g protein, 1.5 g fibre
MAKE THESE SWAPS
Protein keeps your body strong and
WHY TRY NEW healthy. It is an essential nutrient + Tacos & burritos – swap in black beans,
crumpled tofu, or jackfruit
PROTEINS? needed for cell growth & repair, + Stir-fry – swap in tempeh or tofu on a
enzyme & hormone development, muscle function & bed of wild rice or quinoa
growth, nerve function, and immune protection. So, while + Lasagna – swap in lentils
it’s important to have a regular intake of protein-rich foods + Beef burgers – swap in lentil or tofu-based
(especially plant-based sources), it’s not always easy if you veggie patties
don’t know where to start. + 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 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 INGREDIENTS
over medium-high heat. Add oil.
+ 5 oz firm tofu, cut into cubes
Brown tofu on both sides, then
remove from pan and set aside. + 1 tablespoon olive oil
+ 3⁄4 cup sliced Spanish onion
+ ADD + 1 cup broccoli florets
+ 1 cup baby carrots, cut into
Add onion to wok and sauté for
bite-size pieces
1 minute. Add broccoli, carrots,
SWEET peas and red pepper; stir-fry until
tender-crisp, about 5 minutes.
+ STIR
+ 3⁄4 cup sugar snap peas,
trimmed
+ 1⁄2 cup julienned red bell
CHILI
pepper
+ 1⁄2 cup vegetable broth
Return tofu to wok and stir in
or water
broth, chili sauce and orange zest.
Heat until bubbling. + 1⁄4 cup sweet chili sauce
TOFU + SERVE
Transfer stir-fry to serving platter
+ 1 teaspoon grated orange zest
+ 1 tablespoon chopped fresh
cilantro (optional)
STIR-FRY and sprinkle with cilantro, if using.
Dominion stores in
Newfoundland and Labrador.M
ART GOA COMMIT
4
S
L TO NATURAL We’ve provided some tips and guides to help lift some
SUGARS of the mystery.
+ The Nutrition Facts Table shows total sugars only.
We all know what they say about too much of a good thing.
It won’t list naturally-occurring and added sugars separately.
Unnecessary sugars are often added into many of the foods
+ Check the ingredients list for both alternative names
you love and before you know it, your family has reached
for sugar and where it’s found in the list. The order the
their daily recommended intake by mid-afternoon.
ingredients are listed in refers to quantity, with the most
Understanding how to recognize added sugars and swap
common ingredient showing up first.
them for options with more natural ones can go a long
way to helping your family develop better habits this year. + Package claims:
• “Sugar free or sugarless” – contains 0.5 g of sugar
• “No added sugar” – no added sugar, but natural sugars
It’s important to understand may still be present
HOW CAN
what added sugars can be called, • “Reduced or lower in sugar” – compared to a similar
I RECOGNIZE and how to read a food label to product, the food must have 25% less sugar per serving
ADDED SUGARS? find where they’re listed. • “Unsweetened” – no added sugars or artificial sweeteners
COMMON NAMES & TYPES OF SUGAR OR ARTIFICIAL SWEETENERS
• Acesulfame-potassium • Honey • Nectar
• Agave • Icing sugar • Palm sugar
• Barley malt • Isomalt • Polydextrose
• Brown rice sugar • Invert sugar • Raw sugar
• Brown sugar • Lactitol • Rice syrup
• Cane sugar/juice • Lactose • Sorbitol
• Corn syrup • Maltitol • Sorghum syrup
• Dextrose • Mannitol • Sucralose
• Fructose • Molasses • Sucrose
• Fruit juice concentrates • Maltodextrins • Thaumatin
• Glucose • Maltose • Xylitol
• High fructose corn syrup • Maple syrup • Xylose
SUGAR SWAPS If you want some sweetness, consider these natural substitutions to sweeten your recipes or dishes.
• Apples or apple juice • Berries • Shredded unsweetened
• Mashed bananas, sweet • Dried fruit coconut
potatoes, and apples • Beets or beet juice • Grilled pineapple or peaches
in baking • Shredded carrots or
carrot juice
Dominion stores in
Newfoundland and Labrador.You can also read
