Pracx00740069ces Lealthy Yax00740069ng Sugar Sweetened Neverages 162017191529192724 Healthy Eating for Early Learning Practitioners Earlycentresenvironmentyoungch ID: 847201
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1 Other Useful Inforamtion Prac�
Other Useful Inforamtion Prac�ces: Lealthy Ya�ng & Sugar Sweetened Neverages Healthy Eating for Early Learning Practitioners Earlycentresenvironmentyoungchildrento makehealthyfoodbeverageactivelives.Earlypractitioners playveryrolecreating centres.examplepractitionersextremelyfosteringhealthychildren. followingtakesbreakfromfocusingpreschoolersconcentrates practitioners,keepingnatureyourwork,to giveactivelifestyle healthylifestyle. What nutritional guidelines are important and what do they say? Canada’s Food Guide recommendswomenfollowing foodeveryday. T B OYZG N!YIe!MPiO EMYiI!MpePeON KiGF!YIe!GO MIYOiw N K YO!YIe!GO MIYOiw N K I K I YGNp!M epHH IeNLG YNO!pI !eYMF!BM I!YIe!pI !pMYIB !w B OYZG ! YeC!eYT.ACppNiIB!w B OYZG N!YIe!AMPiO!HpM !pAO I!OCYI!EPie .Q G eOiIB!RCpG !BMYiI!KMpePeON!YIe!OCpN !OCYO!YM !GpR M!iI!NPBYMK!N
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YGO!ApINPHiIB!zuuO MIYOiw N!pAO IK! YOiIB!AiNC!ORie !K M!R FK!YIe!N G eOiIB!G YI!BMiIFiIB!RYO M!M BPGYMGT.AWGWZW’K!DHHZ!EMBZe.!KpM !iIApMHYOipI!pI!N MwiIB!NiU N!eYIZ !ApPIe!YO!RRR.C YGOCeYIYeY.Be.eY/AppeBPie Canada’s Food Guide recommends: vegetablesmoreoften wholegrainproductsarelowersugar, fat. day. alternativesoften,week, preparedfat. waterregularly. Portionareextremelywhen Canada’s Food Guide Moreinformation foundwww.healthcanada.gc.ca/foodguide. Healthy Beginnings 2-5 Prac�ces Other Useful Inforamtion Guidelines are nice, but my life is busy. How can I incorporate Canada’s Food Guide into my schedule? yourbreakfastyour youforbusyday.Breakfasteatenevery fourfoodgroups.Try Microwavescrambledwholegraintortilla vegetables. ToastwholegrainEnglishtopbutterlow-fatcream spread stone-groundovernightslowcooker, toplow-fatyogu
3 rtfreshfruit. byfrozenfruit,low-fatyogur
rtfreshfruit. byfrozenfruit,low-fatyogurt, butter, Packinghealthyyoureachdaily-recommendedfood givenby Canada’s Food Guide Hereareeasyforpacked freerequirementsmanyearlycentres. childrenimportant,eaten Packsandwichwholewheatbread.Tryavocado mustardinsteadhigher-fatspread,onlylow-fat greensmanyvegetables. wholegraintortillalightlydressedgreenChickpeas,fruit, fetamake Makelow-fatGreekyogurtparfait,freshtopped foreasy omelette,twolow-fatvegetableswrapped wholewheattortillaeasilyreheated. Makeyourbypreparingyourwholeadvance. belowaretopreparegreatleftoversfornextday. yourslowcookerlowchickenvegetablebroth,frozen vegetables,herbsthymerosemary,pre-soakedbarley day,whenyoufreshkale. Addingredvinegar,lowsoylow-fat areeasyalterations. Poplow-salt(sodium)cannedtomatoes,sautéedgarlicandonions,rosemaryand oregano,choppedcarrotsandmushrooms,andsplashofwaterinyourslowcooker. Simmerallday,andbeforeservi
4 ng,stirinsomespinach,kale,arugula,sauté
ng,stirinsomespinach,kale,arugula,sautéed eggplantorzucchini.Serveoverwholegrainpasta,withleanproteinifyouwish. interestingproteins;intoyourgreens vegetables,topyourCreateyour Other Useful Inforamtion Prac�ces: Lealthy Ya�ng & Sugar Sweetened Neverages owndressingbylow-fatyogurt,vinegarfreshherbs,create vinaigrettebyvinegar,mustard,honeyextravirginolive Createflatbreadbyspreadingtomatovegetables,low-fat wholegraintortilla,Englishlavashbread.Roastingyour vegetablesnightbefore,experimentingunconventionaltoppings, broccoliflavour.pesto arevariationsfromtomato greatfordinner,creativity,evenbreakfast. easywaytocreatecreativearegreateaten toppedwarmbroth,tosandwich,rolledtortillatossed wholegrainbakedwholegraincrust.your greensvegetables,grains protein,fewtoppers. Adapted from Planning eeals using Ya�ng Well with Oan
5 ada’s Food Guide and Oook Lealthy by U
ada’s Food Guide and Oook Lealthy by Uie��ans of Oanada, available at h�p://www.die��ans.ca/Your0Lealth/Plan0Shop0Oook/Plan0Well.aspx , www.wholegrainscouncil.org/recipes/ and startcooking.com/salad0greens0from0a0to0z Spinach Kale Arugula Redorgreen Cabbage CookedSwiss chard Leaflettuce Asparagus Broccoli Mushroom Apple Peach Fennel Sunflower sprouts Zucchini (shavedor roasted) Carrot (chopped, grated, roasted) Beet(pickled orroasted) Corn Snappeas Snowpeas Grapes Radish Sweetpotato Berries Citrus Squash Farro Wildrice Brownrice Barley Bulgur Quinoa Wholegrain couscous Wholegrain pasta(small orlarge) Toastedwhole grainbread croutons Wheatberries Orzo Oats Millet Edamame Poachedegg Hardboiled egg Tofu Cannellini beans Chickpeas Lentils Blackbeans Smokedor cannedfish Freshsautéed fishorchicken Veggiepatty Turkeyburger Grilledor roastb
6 eef Traditional meatorwild game Scallion
eef Traditional meatorwild game Scallions RedOnions Thyme Parsley Basil Cilantro Hotpeppers Citruszest Dill Gratedginger Roastedgarlic Honey Sesame Soya Pesto Avocado Walnuts Pecans Pistachios Pumpkin seeds Capers Raisins BlueCheese FetaCheese Cheddar Cheese Driedapricots Hempseeds Olives Goatcheese Almonds Pomegranate Greekyogurt Sundried tomatoes Artichoke hearts LYAFYGRYYfS VYGY’ANLYS GRAOfS PRl’YOf FLAVlUROfGS ’lPPYRS Healthy Beginnings 2-5 Prac�ces Other Useful Inforamtion Additionalhealthyrecipeyour busylifestylefound www.healthcheck.org/page/recipes www.eatracker.ca www.getcracking.ca/mealplanningmadeeasy/ www.heartandstroke.com/site/c. HeartHealthy_Recipes.htm Canada’s Food Guide recommendssnacks towardsyourrecommendedfood group,whileavoidingsnacksarehighfat, sugar.Snackstwo fourfoodgroups.Hereareare appropriateforear
7 lycentre. Freshrawvegetables,fatfreeGree
lycentre. Freshrawvegetables,fatfreeGreekyogurt to trail Low-saltpretzelsgrahamcrackers wholegrainEnglishalternativespread recommendmorethreesnacksday.Snacks more Canada’s Food Guide for fromtwodifferentfoodgroups. Adapted from www.die��ans.ca/futri�on0Resources0A0Z/Factsheets/Lealthy0Ya�ng000General/Lealthy0Snacks0for0 Adults.aspx Drink water! It can help keep your energy up Canada’s Food Guide recommendswateroverbeverages.For yearsrecommends dayfor dayforfemales referstowater,coffeetea,toavoidsugarsweetened beverageslimited,youforlow-fat day. Other Useful Inforamtion Prac�ces: Lealthy Ya�ng & Sugar Sweetened Neverages How can I keep my energy up? Caffeinediet,limited.recommends morecaffeinedayforequivalentto: Twocoffee Threetea Caffeinefoodenergyareavailablefromsources.Choc
8 olate caffeine,althoughchocolatehighsuga
olate caffeine,althoughchocolatehighsugar. Healthytoyourenergy grains,wholegraincrackerslow-fat Waterstayinghydratedincreasesenergy Adapted from www.hc0sc.gc.ca/hl0vs/iyh0vsv/food0aliment/ca�eine0eng.php and www.cspinet.org/new/cafchart. htm#table4teas tomanyalreadydocument,waysyou healthycentre whatyouchildreneat.Avoidtellingyourfoodfood. whereyouexpectchildrentoeat.enjoyyour together. whatyouarewhatareyouenjoying, whattexturesareyourfood.childrenthey haveeatenwhatyouareencourage to demonstratecontrol. Showchildrenyourcareyour mightlarger,food groups.havemoreyou feelhungry. Tryfoodschildren.therefoodyou avoid,explainwhy. growpreparefoodtogether. Encouragechildrentofoodsoften,don’tforcetofoodthey refuse. Involvechildrenfoodforevents. Adapted from h�p://kidshealth.org/parent/nutri�on4center/, www.healthycanadians.gc.ca/ and decoda.ca/ children0families/leap0