The New Canadian Food Guide

The Canadian food guide pretty much hasn’t been changed since 1977 when they first released it. The beginning of this year they have unveiled a new food guide focusing more on fruits and vegetables and less on meats.

Let’s see what they have changed. 

 

The old food guide was based on the Four Food Groups: milk products, meat and alternatives, grains, and fruits and vegetables.

The new guide has reduced the groups to just three food groups. Fruits and vegetables,  whole grains and protein. Encouraging Canadians to stray away from the traditional meats heavy meals and to focus more on eating plants.

The new “protein” category may be a little bit confusing for people that are used to the older guide. How can we put meats, dairy, and vegetables all into one umbrella category? Though many studies they have determined that protein from plant sources has the most positive effects on health. The new guide says. “The regular intake of plant-based foods – vegetables, fruit, whole grains, and plant-based proteins – can have positive effects on health,” including lower risk of cardiovascular disease, colon cancer, and type 2 diabetes.

We often don’t look at our vegetables and think “Protein” but in fact, vegetables are a great source of protein and nutrients.

Top 5 Protein Rich Vegetables  
(Per One Cup)

  1. Cooked Peas        8 Grams
  2. Spinach                5 Grams
  3. Soybeans            15 Grams
  4. Corn                      5 Grams
  5. Broccoli                4 Grams

The new guide has been simplified, throwing away the portions section and replacing it with a simple visual of what your plate should ideally look like. Focusing mostly on fruits and vegetables, as well as making water the drink of choice.

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Eat a Rainbow! Healthy Eating for Children

There is a reason why your mom always told you to eat your vegetables! The fruits and vegetables food group provides many of the vitamins and minerals your body needs to function properly. Fruits and veggies come in a variety of colors, each colour has its own unique vitamins, minerals, antioxidants and natural plant chemicals that give them their distinct colours. 

You can judge the number of nutrients on your plate just by looking at the colours. Making food that is very colourfull not only makes it more appealing for children but also more nutritional. 

Eat a Rainbow

background-berries-blackberries-1326928Red

Red fruits and vegetables like strawberries and red peppers are coloured by a natural pigment called lycopene which is a strong antioxidant that can help reduce the risk of cancer and help to prevent heart disease.

Blue & Purple

Anthocyanin is what gives fruits and veggies their blue or purple colors. Delicious fruits and vegetables like eggplants, blueberries, and blackberries.  Anthocyanin has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

broccoli-carrots-chopped-8691


Orange &Yellow

Rich in vitamin C and carotenoids which give this group their vibrant colors. A well-known carotenoid called beta-carotene is found in sweet potatoes, pumpkins, and carrots. It’s converted to vitamin A, which helps maintain healthy cell development and healthy eyes.


Green

Greens are one of the healthiest foods we can eat. Green veggies contain a range of plant chemicals that are rich in lutein, isothiocyanates, isoflavones, and vitamin K – which is essential for blood and bone health. Leafy greens such as spinach and broccoli are excellent sources of folate a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Available Now!

W5Go Healthy Kids! 

Google Play        Apple Store 

HealthyKids_PhonePromo

W5Go Health Seasons featuring lessons;

The Food Groups, Hygiene, The 5 Senses, and Mind & Exercise.   

For children 5-8 explore the many ways, we need to take care of our bodies. 
Through interactive scenes and games, your child will learn the 5W’s of maintaining a healthy body. Featuring four unique lessons; The Food Groups, The 5 Senses, Hygiene, and Mind & Body.  

The educational app is designed to enhance the following skills:
– Fine Motor Skills 
– Sorting and classifying
– Hand-eye coordination
– Concentration
– Visual perception
– Vocabulary 20+ Words every lesson 

 

4 Ways to Make Eating Fun for Children

Children can often be picky eaters and when it comes to dinner time things can sometimes get messy. You want the best for your child obviously, and ensuring they get all their vitamins and nutrients, but sometimes those good vitamins come from fruits and veggies your children just don’t like.

How can we make food fun and exciting for children?

Colour! Colour! Colour! 

Children love colours! Naturally colourful foods are naturally more appealing for children and often provide more vitamin and nutrients than boring dull coloured foods.

EataRainbowHave you heard of Eating a Rainbow?  Fruits and veggies come in a variety of colours, each colour has its own unique vitamins, minerals, antioxidants and natural plant chemicals that give them their distinct colours.

You can judge the number of nutrients on your plate just by looking at the colours. Making food that is very colourfull not only makes it more appealing for children but also more nutritional. Create a rainbow of colour on your plate!


Make it Interesting! 

What is your child currently interested in?  Math, Art, Geography, or maybe a movie like frozen? Try creating meals according to themes.
In my household, we like to explore cultures and will have greek night, Mexican night and so on.

This not will not only make your child interested in the food their eating but can act like a little lesson learning about foods and cultures. Introduce them to food items you might not normally find in your homes such as naan bread or maple syrup (depending on where you live of course).

116.jpgFun Servings

The presentation is key! If your child doesn’t think it looks appealing it will be a struggle to get them to even try it. This is where you can get creative!
Ideas: 
Fun Shaped Food
Fruit Kebabs
Happy Burgers or Pancakes!

Make a happy face out of your ingredients

Dip it! Children love to dip their food. Use healthy dip options for vegetables like yogurt.

Get them involved! 

There are so many benefits by getting your child involved in the kitchen, not only does this provide precious family bonding time but it also allows children to learn new skills.

From farm to table get your children involved meal preparations and they will have a lifetime love and appreciation for their food.

Start at the store, take them to the grocery store or market and show them where we gather our foods from. Give them the option to pick you a couple fruits, veggies or full meal they would like for dinner. We all feel more connected to something we have contributed to. Help them make good choices at the store explain to them the difference between good nutritious food and junk food.

Take them on a field trip! Taking them to the farm to see where their food comes from, meet the farmers who grow it will not only help them develop an appreciation for the hard work that goes into producing food but also gets them excited about food!

 

W5Go Healthy Kids Seasons! 

This app features three episodes; Food Groups, 5 Senses, and Personal Hygiene.

This app is the perfect combination of education and entertainment, it includes child safe Augmented and Virtual reality simulations bringing a fun new element to learning!

Explore how we take care of our bodies to keep us happy and healthy!

Healthy Kids is a collection of apps exploring how our bodies work and the many ways we need to take care of our bodies. Designed for children in preschool and kindergarten, these fun learning games get children excited to learn how they take care of their bodies.

Download on Google Play!

 

 

 

 

The Food Groups App for Children

healthy_icons3

Download Here!  

Google Play

The food groups is a free educational episode within the W5Go Healthy Bodies app! Come learn about the four food groups and discover what makes them so special and an important part of maintaining a healthy body.
               Our bodies need fuel to work properly! We fuel our bodies with food! Written based on the Canadian Food guide, this episode explains the Four food groups and the additional group Fats, Salts & Oils. Learn the nutritional value of each food group, what foods and alternatives are in each group and the importance of a balanced diet. 

Through fun interactive like slicing bread, harvesting vegetables, apple catch, virtual barbecuing, cake decorating and more your child will have fun learning about the food groups, nutrition, and simple food preparations. 

Key Features: 

  • Interactive games and scenes; sort food groups, build the food pyramid, decorate a cake and more! 
  • Interactive VR & AR 
  • Spelling and Pronunciation: On-screen text & voice over   
  • 20+ Fun Facts 
  • Learn the number of servings a day you need of each 

Download Here!  

Google Play

 

 

Continue reading

4 Reasons to always choose Homemade Food

It may seem obvious homemade food taste better and is much healthier for you than take-out still, so many of us are so easily persuaded to stop and grab food on the way home, instead of cooking!

Top 4 benefits to homemade food that are sure to convince you to ditch the take-out. 

760.jpgDevelop Healthier Eating Habits: Your body is a temple, honor it. Many fast food places are full of fillers, salts, sugars, fats, and chemicals.
When you order a burger do you really know everything that’s in it? For example, McDonald’s french fries have 19 ingredients!

When you choose to stay home and prepare your own recipes, you know exactly what is in your food. By preparing your food at home, you can avoid all the preservatives and fillers.

When you eat at home you are less likely to have a deep fried meal, and more likely to replace it with healthy options. Vegetables are pretty much non-existent on fast food menus, but a staple to every meal at home.

Family Bonding: Cooking is a great way to connect as a family. Organizing a meal takes a lot of communication and sometimes a fair amount of work. This is an excellent activity for the whole family. It can be a time to hang out and relax while cooking before dinner. Divide the tasks between each other and work together to make a delicious meal.

There are many life lessons to learn in a kitchen. (LINK TO LIFE LESSONS POST)

Improves Cooking Skills: The more you cook the better you get! Its no secret everything improves with practice. Cooking skills are a life skill everyone should have.

438.jpgSaves Time & Money: This may sound odd at first, fast food isn’t as fast as preparing a meal? But many meals can be prepared at home in just 20 minutes. That’s a lot faster than driving to the store and waiting in line for a subpar meal.

When eating at a restaurant or grabbing fast food you are not only paying the food but the operational costs of the business. You end up paying much more mark up on your food this way.

 

 

 

 

 

 

The Food Rainbow!

There is a reason why your mom always told you to eat your vegetables! The fruits and vegetables food group provide many of the vitamins and minerals your body needs to function properly. Fruits and veggies come in a variety of colours, each colour has its own unique vitamins, minerals, antioxidants and natural plant chemicals that give them their distinct colours. 

You can judge the number of nutrients on your plate just by looking at the colours. Making food that is very colourfull not only makes it more appealing for children but also more nutritional. 

Eat a Rainbow

background-berries-blackberries-1326928Red

Red fruits and vegetables like strawberries and red peppers are coloured by a natural pigment called lycopene which is a strong antioxidant that can help reduce the risk of cancer and help to prevent heart disease.

Blue & Purple

Anthocyanin is what gives fruits and veggies their blue or purple colours. Delicious fruits and vegetables like eggplants, blueberries and blackberries.  Anthocyanin has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

broccoli-carrots-chopped-8691


Orange &Yellow

Rich in vitamin C and carotenoids which give this group their vibrant colours. A well-known carotenoid called beta-carotene is found in sweet potatoes, pumpkins and carrots. It’s converted to vitamin A, which helps maintain healthy cell development and healthy eyes.


Green

Greens are one of healthiest foods we can eat. Green veggies contain a range of plant chemicals that are rich in lutein, isothiocyanates, isoflavones, and vitamin K – which is essential for blood and bone health. Leafy greens such as spinach and broccoli are excellent sources of folate a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Coming soon January 2019! 

W5Go Health Seasons featuring lessons;

The Food Groups, Hygiene, The 5 Senses and Mind & Exercise.   

For children 5-8 explore the many ways, we need to take care of our bodies. 
Through interactive scenes and games, your child will learn the 5W’s of maintaining a healthy body. Featuring four unique lessons; The Food Groups, The 5 Senses, Hygiene, and Mind & Body.  

The educational app is designed to enhance the following skills:
– Fine Motor Skills 
– Sorting and classifying
– Hand-eye coordination
– Concentration
– Visual perception
– Vocabulary 20+ Words every lesson 

Stay Tuned! January 2019!