TOOLKIT

RAISE A

LOVERFOOD

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.

RAISE WE WANT TO HELP YOU

A FOOD LOVER

through funthat encourag

the food have, an

WE WA

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 fi nd you’ll get even more out of it than a rewarding feeling.

JANUARY 10 TH TO MARCH 27 TH

FAMILY FOOD GOALS 2019NE W HABIT S CHAL L ENGE

SETTINGGOALS

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.

Specifi c

Measurable

Attainable

Rewarding

Goals must be clear and detailed. What new habit could your family adopt to become better food lovers? Setting specifi c goals will help you focus and see the goal being achieved.

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.

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 seem that you are not making progress towards it. Make sure the goals you’re setting are genuinely achievable.

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.

GOALS

SETSMART

FAMILY FOOD GOALS 2019

GOAL TRACKERSharing your desired goal w

ith friends and fam

ily will help you hold yourself

accountable. Post your desired result using #RaiseA

FoodLover and encourage yourself to stay on track.

ACTION STEPS HOW WILL YOU ACHIEVE THIS GOAL?

YOUR GOAL WHAT EXACTLY WOULD YOU LIKE YOUR FAMILY TO ACCOMPLISH?

TRACKING HOW WILL YOU MEASURE YOUR PROGRESS?

TRACKING HOW WILL YOU KNOW WHEN YOU’VE REACHED YOUR GOAL?REW

ARD HOW WILL YOUR FAMILY CELEBRATE SUCCESS?

FAMILY NAM

E

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.

COMMIT TO BALANCED FAMILY MEALS

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.

SMART GOAL

1

• Arugula, kale, swiss chard, spinach or other leafy greens

• Asparagus• Bean sprouts• Beets• Broccoli

• Amaranth• Barley• Bread (whole grain)• Brown rice• Buckwheat• Corn• Freekeh

• Beans & legumes• Beef (lean)• Chicken• Eggs• Fish

• Brussels sprouts• Cabbage• Carrots• Caulifl ower• Celery• Cucumber• Edamame

• Kamut• Millet• Naan• Oats• Parsnips• Pastas (whole grain)• Potatoes

• Lamb• Nuts and seeds• Oysters• Pork• Shellfi sh

• Eggplant• Mushrooms• Peppers• Radishes• Tomatoes • Turnip• Zucchini

• Quinoa• Rye• Spelt• Squash• Sweet potato• Tortillas (whole grain)• Wild rice

• Shrimp• Tempeh• Tofu• Turkey

COMMIT TO BALANCED FAMILY MEALSSMART GOAL

1HOW TO BUILD A BALANCED PLATE

Now that you know how to balance your plate, let’s make it more fun! Add some variety to your dinners by shopping from each of these groups. Get everyone involved and see how creative these combinations can be.

With busy lives and lots of on-the-go options available, sometimes it’s hard to fi nd balance in your snacking routine. Set yourself up for success by stocking your pantry and refrigerator with a variety of delicious foods that will fuel your family the right way.

Snacking is still an important part of a well-balanced diet, keeping bodies energized between meals throughout the day.

COMMIT TO SUCCESSFUL SNACKING

SMART GOAL2

Here are some quick tips to help you choose the rightsnacks for your family.

+ Aim for half protein, half fi bre when snacking.

+ Be mindful of portion sizes and nutritional information when choosing pre-packaged snacks. If you’re picking out a ready-made granola bar, look for:

• 100 – 120 calories• Less than 8 grams of sugar• 4 or more grams of protein• 4 or more grams of fi bre

VEGETABLES(Reminder: half the plate)

WHOLE GRAINS & STARCHY VEGETABLES(Reminder: quarter of the plate)

PROTEIN(Reminder: quarter of the plate)

• Cherry tomatoes• Celery or carrot sticks• Bell pepper or cucumber slices• Raspberries, strawberries, blackberries or blueberries• Baby carrots• Air-popped popcorn• Apples, sliced or whole• Whole grain crackers• Half grapefruit, banana, or orange• Grapes or diced fruit

• Nut butter• Hummus• Cheese• Nuts or roasted seeds• Roasted chickpeas• Hard-boiled egg• Greek yogurt• Glass of milk• Cooked shrimp• Steamed edamame

COMMIT TO SUCCESSFUL SNACKINGSMART GOAL

2To 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.

It’s easy to turn to good ol’ family favourites at meal time (especially with picky eaters), but a variety of nutritious foods are the foundation of healthy eating. So, why not shake things up a bit (without a struggle) by trying creative ways to make old favourites new again?

COMMIT TO TRYING NEW PROTEINS

SMART GOAL

3PROTEIN BY THE NUMBERS

+ 1 cup Cooked edamame = 18 g protein, 8.6 g fi bre+ 3 oz Tempeh = 16 g protein, 9 g fi bre + 3 oz Tofu = 8 g – 15 g protein, 0.3 g fi bre+ 1/3 cup Lentils = 9 g protein, 8 g fi bre+ ½ cup Black beans and lima beans = 7 g – 8 g protein,

4 g – 5 g fi bre. + ¼ cup Peanuts = 7 g protein, 4 g fi bre+ ¼ cup Peanut butter = 7 g protein, 1.9 g fi bre+ 1 cup Wild rice = 6.5 g protein, 1.5 g fi bre

MAKE THESE SWAPS

+ Tacos & burritos – swap in black beans, crumpled tofu, or jackfruit + Stir-fry – swap in tempeh or tofu on a bed of wild rice or quinoa+ Lasagna – swap in lentils+ Beef burgers – swap in lentil or tofu-based veggie patties+ 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

Protein keeps your body strong and healthy. It is an essential nutrient needed for cell growth & repair,

enzyme & hormone development, muscle function & growth, nerve function, and immune protection. So, while it’s important to have a regular intake of protein-rich foods (especially plant-based sources), it’s not always easy if you don’t know where to start.

WHY TRY NEW PROTEINS?

FIBRE PROTEIN

NEW

PROTEIN

S. NEW

FAVOU

RITES. Here is a little recipe inspiration and som

e simple substitutions that w

ill help make it easy to introduce

delicious new proteins into to your diet.

INGREDIENTS+

5 oz fi rm tofu, cut into cubes

+1 tablespoon olive oil

+3⁄4 cup sliced Spanish onion

+1 cup broccoli fl orets

+1 cup baby carrots, cut into

bite-size pieces

+3⁄4 cup sugar snap peas,

trimm

ed

+1⁄2 cup julienned red bell

pepper

+1⁄2 cup vegetable broth

or water

+1⁄4 cup sw

eet chili sauce

+1 teaspoon grated orange zest

+1 tablespoon chopped fresh

cilantro (optional)

FROM YOUR DIETITIAN

SWEET

CHILI TOFU STIR-FRY

+ ADDAdd onion to w

ok and sauté for 1 m

inute. Add broccoli, carrots, peas and red pepper; stir-fry until tender-crisp, about 5 m

inutes.

+SERVETransfer stir-fry to serving platter and sprinkle w

ith cilantro, if using.

+HEATHeat a w

ok or large skillet over m

edium-high heat. Add oil.

Brown tofu on both sides, then

remove from

pan and set aside.

+STIRReturn tofu to w

ok and stir in broth, chili sauce and orange zest. Heat until bubbling.

We all know what they say about too much of a good thing. Unnecessary sugars are often added into many of the foods you love and before you know it, your family has reached their daily recommended intake by mid-afternoon. Understanding how to recognize added sugars and swap them for options with more natural ones can go a long way to helping your family develop better habits this year.

COMMIT TO NATURAL SUGARS

SMART GOAL

4 We’ve provided some tips and guides to help lift some of the mystery.

+ The Nutrition Facts Table shows total sugars only. It won’t list naturally-occurring and added sugars separately.

+ Check the ingredients list for both alternative names for sugar and where it’s found in the list. The order the ingredients are listed in refers to quantity, with the most common ingredient showing up fi rst.

+ Package claims: • “Sugar free or sugarless” – contains 0.5 g of sugar • “No added sugar” – no added sugar, but natural sugars may still be present • “Reduced or lower in sugar” – compared to a similar product, the food must have 25% less sugar per serving • “Unsweetened” – no added sugars or artifi cial sweeteners

It’s important to understand what added sugars can be called, and how to read a food label to fi nd where they’re listed.

HOW CAN I RECOGNIZE ADDED SUGARS?

• Acesulfame-potassium• Agave• Barley malt• Brown rice sugar• Brown sugar• Cane sugar/juice• Corn syrup• Dextrose• Fructose• Fruit juice concentrates• Glucose• High fructose corn syrup

• Honey• Icing sugar• Isomalt• Invert sugar• Lactitol• Lactose• Maltitol• Mannitol• Molasses• Maltodextrins• Maltose• Maple syrup

• Apples or apple juice• Mashed bananas, sweet

potatoes, and apples in baking

• Nectar• Palm sugar• Polydextrose• Raw sugar• Rice syrup• Sorbitol• Sorghum syrup• Sucralose• Sucrose• Thaumatin• Xylitol• Xylose

• Berries• Dried fruit• Beets or beet juice• Shredded carrots or

carrot juice

• Shredded unsweetened coconut

• Grilled pineapple or peaches

COMMON NAMES & TYPES OF SUGAR OR ARTIFICIAL SWEETENERS

SUGAR SWAPS If you want some sweetness, consider these natural substitutions to sweeten your recipes or dishes.