A TOOLKIT FOR ONTARIO CHILD CARE PROVIDERS

AcknowledgementsThis toolkit was written by members of the Child Care Working Group (CCWG),

a working group of the Ontario Dietitians in Public Health (ODPH). ODPH is the official voice of public health nutrition professionals in Ontario and represents registered

dietitians working in the 35 public health units across the province.

2

For more information, visit our website at odph.ca/child-care-resources or contact us at odph.ca/contact-us

Contributing CCWG members include:

Laura Abbasi RD, Haliburton, Kawartha, Pine Ridge District Health UnitErica Diamond RD, Peterborough Public Health

Carolyn Froats-Emond RD, Renfrew County and District Health UnitMarketa Graham RD,OttawaPublicHealth

Rebecca Hanemaayer RD, formerly of Timiskaming Health UnitDana Hawthorne RD, Leeds, Grenville and Lanark District Health UnitElizabeth Higgins RD, Huron County Health Unit

Anneke Hobson RD, Kingston, Frontenac and Lennox & Addington Health UnitEva Loewenberger RD, Region of Peel - Public Health

Funding provided by the Renfrew County and District Health Unit and the following Healthy Kids Community Challenge partners:

Kingston, Frontenac and Lennox & Addington Region Healthy KidsNorth Channel Healthy Kids Community Challenge Healthy Kids Community Challenge Peterborough

Healthy Kids Community Challenge Wabano Healthy Kids Community Challenge City of Temiskaming Shores

County of Renfrew Healthy Kids Community ChallengeHealthy Kids Community Challenge County of HuronHealthy Kids Community Challenge Town of Georgina

Healthy Kids Community Challenge BurlingtonHealthy Kids Community Challenge City of London

HealthyKidsCommunityChallengeHastings&PrinceEdward HealthyKidsCommunityChallengeOttawa

Super Kids CK

Recipeconsultationanddevelopment ElaineMcCarthy,CommunityWorker/Chef,PeterboroughPublicHealthRecipetesting ChildcarestaffinPeterboroughCityandCounty

Reviewandcopyedit JaniceDyer,CertifiedProfessionalEditorTranslationsupport OttawaPublicHealthandHealthyKidsCommunityChallengeOttawa

Frenchtranslationreview AnneBouillon,RD,OttawaPublicHealthDesign and layout P-Dominique Plante, pdplante.com

ThePaintYourPlatetoolkitisadaptedfromtheCATCHHealthyEatingManualwithpermission from Niagara Region Public Health, and from the ODPH BrightBites Paint Your Plate program.

3

Table of Contents

ACKNOWLEDGEMENTS 2 18 S

TABLE OF CONTENTS 4

TOOLKIT PURPOSE 6

7 BACKGROUND 7

12

The Paint Your Plate Approach 7KeyMessagesforChildCareProviders 8Learning about Vegetables and Fruit 9Paint Your Plate and How Does Learning Happen 9

RESPONSIVE FEEDING PRACTICES 12

Role Modelling 12

WhatisPositiveRoleModelling? 13 WhatisYourRoleModellingPractice? 13

Principles for Raising a Healthy Eater 14

Whatdoes“Normal”EatingLookLike? 14SayGoodbyetoMealtimeStresswithTheseTips! 14

Avoid Using Food as a Reward 15

P hrases that Help/Hinder in Common Eating Situations 16

Offer a Family-Style Meal Service 17

Howtoofferafamily-stylemealservice 17Benefitsoffamily-stylemealservice 17Foodsafetytipsforfamily-stylemealservice 17

UPPORTIVE ENVIRONMENTS 18

PhysicalSpace 18Gardens 18HealthyFundraisers 19SpecialFunctions 20PromotionandAdvertising 21

22 CHARTERS AND POLICIES 22

Healthy Eating Charters 22

HealthyEatingCharterfor OurChildCareProgram 22

S

Healthy Eating Policies 24

Tipsformakingyourpolicieswork 24

ample Policies 25

SamplePolicy#1:PromotingVegetablesandFruit 25SamplePolicy#2:MenuPlanning 26SamplePolicy#3:HealthyBeverages 27SamplePolicy#4:HealthyEatingEnvironment 28

30 MENU PLANNING AND RECIPES 30

Serving Vegetables and Fruit Safely 30Menu Planning and your Child Care Budget 30Menu Cycle 32

Spring/SummerSampleMenu 33 Fall/WinterSampleMenu 34

Recipes 35

BeetandAppleSalad 36BroccoliCauliflowerSalad 36

4

48

ButternutSquashFrittata 37ButternutSquashMacaroniandCheese 37CarrotandRaisinBranMuffins 38CarrotSoup 38CauliflowerPopcorn 39CreamySquashwithApples 39Guacamole 40Hummus 40KaleSaladwithYogurtTofuCaesarDressing 41NoBakeAppleCinnamonBites 41OvenBakedSweetPotatoWedges 42PeachSauce 42PicodeGalloSalsa 43SheetPanVegetableandChickenFajitas 43StrawberryandRhubarbSauce 44StrawberrySpinachSalad 44VegetableandFishChowder 45VegetableChanaMasala 45VegetableMinestroneSoup 46VeggieandBeanQuesadillas 46VeggieandFishTacos 47WildRiceandBlueberryPancakes 47

ACTIVITIES 48

SaladToss! 49Colour,ColourEverywhere 49ILovemyVeggiesandFruit 50EdibleArt 50MysteryBox 51MakeMeaRainbow 51TasteTest 52MakeaMatch 52

FruitShowandTell 53VeggieandFruitScavengerHunt 53Mixitup 54FindFoodFun! 54HowDoesYourGardenGrow? 55VegetableandFruitFlashCards 56BINGO 57MemoryGame 58VegetableandFruitBookList 59

61 SUPPORTING AND ENGAGING FAMILIES 61

Promote Paint Your Plate 61

PaintYourPlateEntranceSign 61PaintYourPlateVegetableandFruitPosters 62

Paint Your Plate Seasonal Newsletter Inserts 63

Paint Your Plate Newsletter Inserts 67

P aintYourPlatewithVeggiesandFruit 67Eat-don’tdrink-YourVeggiesandFruit 68PaintYourPlatewithSuperSnacks! 69PaintYourPlateatBreakfast! 70PaintYourPlateatLunch! 71PaintYourPlateatDinner! 72

Factsheets 73

PaintYourPlateWhileatPlay 73CelebratethePaintYourPlateWay 74WaystoExposeChildrentoVegetablesandFruit 75DidYouKnow?KidsDon’tNeedJuice! 76PaintYourPlate:EveryMealandSnackMatters! 77RoleModelling 78

5

Toolkit PurposeThistoolkitwasdevelopedforchildcaresettingsinOntariotosupporttheimplementationoftheChild Care and Early Years Act, 2014(section42ofOntarioRegulation137/15).This toolkit complements the Menu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide, available at odph.ca/child-care-resources. RefertothePracticalGuidefordetailedguidanceon menuplanning,mealandsnackpatterns,andportion sizesofvegetablesandfruittoofferatmealsandsnacks.

The goal of this toolkit is to make it easier for young children to enjoy vegetables and fruit every day. Eating Well with Canada’s Food Guide recommends that children ages2to5yearsconsumefourtofiveservingsoffruitand

vegetables each day. The majority of Canadian children do not meet these guidelines.1

Manychildrenconsumemostoftheirfoodinachildcaresetting.Asaresult,childcaresettingsareanidealplace to encourage an increased intake of vegetables and fruit. Manyelementsofthistoolkitcouldbeusedormodified for other early learning environments and programs.

The term “child care provider” is used as a generic term throughoutthetoolkit.Thetermismeanttoreflectthevarietyofstaffworkinginchildcaresettings,includingsupervisors, early childhood educators, cooks, and others who provide daily care to children. The term “child care centre”reflectsarangeofchildcaresettings.

1 Statistics Canada Canadian Community Health Survey, Fruit and Vegetable Consumption, 2014. http://www.statcan.gc.ca/pub/82-625-x/2015001/article/14182-eng.htm. Accessed August 15, 2017.

2 Ontario Ministry of Education. How Does Learning Happen? Ontario’s Pedagogy for the Early Years. 2014. http://www.edu.gov.on.ca/childcare/HowLearningHappens.pdf.

6

How to Use this Toolkit

This toolkit contains the following sections:

BACKGROUNDLearn about the Paint Your Plate approach and understand the key messages about vegetables andfruit,includingtheirbenefitsforyoungchildren.Learnwaystohelpchildrendeveloppositiveeatingbehaviours using the How Does Learning Happen? Ontario’s Pedagogy for the Early Years2 framework.

RESPONSIVE FEEDING PRACTICESHow children are fed is just as important as whattheyarefed.Learnhowtomakemealtimesenjoyablebysupportingchildrentoeatwhentheyarehungryandstopwhentheyaresatisfied.

SUPPORTIVE ENVIRONMENTSMakethehealthychoicetheeasychoice!Createa physical and social environment that supports healthyeatingandpromotesvegetablesandfruitthroughout the year.

POLICIESSumupyourcentre’shealthyeatingbeliefsina foodcharterthatwillguidehealthyeatingpractices.Use sample policy examples to develop healthy food andnutritionpoliciesforyoursetting.

MENU PLANNING AND RECIPESUsethemenuplanningtips,seasonalmenus, and recipes to include colourful vegetable and fruit choices in your menu.

ACTIVITIESUsethefun,interactivegamesandactivitiesduringprogramlearningtimestoincreasechildren’sfamiliarity with a range of vegetables and fruit.

SUPPORTING AND ENGAGING FAMILIESUsethesamplenewsletters,tips,andresourcestopromotetheconsumptionofvegetablesandfruitand reinforce their importance with parents.

Background The Paint Your Plate Approach

PaintYourPlateisbasedonasimple,positiveconceptdesignedtopromotetheconsumptionofvegetablesandfruitofmanycolours,flavours,andtexturesinachild-friendlyway.Differenttypesofvegetablesandfruithavedifferentkindsandamountsofvitamins,minerals,andfibre.Red,orange,yellow,green,blue,purple,brown,white,andtan—themorecolours on the plate, the healthier the meals and snacks.

Childrenshouldeatatleastonedarkgreenvegetable(e.g.,broccoli,romainelettuce,greenpeas,spinach)andoneorangevegetableorfruit(e.g.,sweetpotatoes,carrots,wintersquash,cantaloupe,peaches)eachday.Butdon’tstopthere!Eatingtheothercoloursofvegetablesandfruitgiveschildrenthenutritiontheyneedtogrowandbehealthy (e.g., red cherries and strawberries, blueberries and purple grapes, yellow peppers and squash, brown pears, and whiteparsnips).

ChoosingatleastonevegetableorfruitfromeachcolourgroupisakeywayforchildrentomeetCanada’sFoodGuide.ThePaintYourPlatetoolkitguideschildcareproviderstofollowthisapproachwithintheirsetting.

Paint Your Plate Colours Vegetables and Fruit

Red

7

Cherries, red apples, red cabbage, cranberries, red onions, pink/red grapefruit, watermelon, red peppers, beets, red tomatoes and tomato sauce, raspberries, radishes, rhubarb

Yellow, Orange

Carrots, sweet potatoes, squash, cantaloupe, canned peaches, mangoes, apricots, papayas, nectarines

GreenDark green vegetables: green beans, Brussels sprouts, broccoli, romaine lettuce, asparagus, spinach, green peppers, edamame, peas, zucchini; additional green vegetable and fruit choices: avocados, cucumbers, artichokes, green apples, green cabbage, green grapes, kiwis

Blue, purple

Blackberries, plums, prunes, blackcurrants, blueberries, eggplants, figs, purple grapes

White, tan,brown

Bananas, potatoes, garlic, onion, pears, parsnips, turnips, mushrooms, cauliflower

Caution

When promoting positive eating behaviours, it is important to avoid practices that could undermine children’s positive experiences or learning.

Child care providers play a critical role in modelling positive attitudes and healthy behaviours. Making negative comments about the food and beverage choices served (e.g., “ugh, I don’t like broccoli”) does not set a good example for children.

Also, it is important to never pressure children to eat vegetables and fruit. Never bribe, coax, or force a child to eat a vegetable or fruit, or offer a reward for trying a new vegetable or fruit. The goal is to encourage children to develop positive eating behaviours and relationships with food in a supportive nutrition environment.

Key Messages for Child Care Providers

The points below explain why children need vegetables and fruit, and the positive influences that encourage children to eat them.

Benef its of vegetables and fruit:

•Providethevitamins,minerals,fibre,andenergythatchildrenneedtogrow,learn,play,andbehealthy.•Helpchildrenfocusandperformbetterinschool,sports,andotheractivities.•Mayhelplowertheriskofcancerandheartdisease.•Satisfyhunger,especiallyduringsnacktime.

Ways to encourage children to eat vegetables and fruit:

•Exposethemtovegetablesandfruitasolderinfantsandtoddlers;foodpreferencesaresetearlyinachild’slife.•Ensuretheyseeadultsandotherchildreneatingvegetablesandfruit.•Frequentlyofferthemvegetablesandfruitathomeandinchildcare.• Serve vegetables and fruit as snacks between meals.•Havethemeatwithothers,awayfromdistractions.•Encouragethemtohelppreparevegetablesandfruit.•Ensurechildcarecentremenusincludevegetablesandfruit.•Encouragethemtoparticipateingardening,foodpreparation,andnutritioneducationprograms.

Ways to increase food literacy and positive attitudes toward healthy eating:

•Ensurechildcarecentresprovideanabundanceofvegetablesandfruitandhealthymealsandsnacks.•Encourageparticipationingardening,foodpreparation,andnutritioneducationprograms.

Did YouKnow?

8

• Food literacy refers to the skills needed to make healthy, tasty, affordable meals and snacks.

• Teaching food literacy helps children make healthy food choices throughout their lives. This includes having the confidence to plan and select safe and healthy foods, the skills to prepare and use nutritious foods, and the ability to share this knowledge with others.

• To find food literacy resources and to learn how to include food literacy in healthy eating program planning, visit FoodLiteracy.ca

Learning about Vegetables and FruitChildcaresettingssupportchildren’slearning,development,health,andwell-being.How Does Learning Happen? Ontario’s Pedagogy for the Early Years (2014)2referstotheimportantrelationshipsamongchildren,families,educators,andtheirenvironments.Creatinggreaterconsistencybetweenwhatchildcareproviderssayanddoisakeywaytostrengthenchildren’sprograms.2

Ways children learn positive eating behaviours:

•Buildstrongandtrustingrelationshipswiththosewhoplan,prepare,andservefood.•Practiseeatingbehavioursinasupportivehealthyeatingenvironmentthat:

· welcomes children into the space· supports their sense of belonging·providesopportunitiestotastenewfoodsandlearnaboutthem·isresponsivetochildren’scuesofhungerandfullnessbyprovidinghealthymealsandsnacks·isfreefromdistractions(screens)andmarketinginfluences

ChildrenFamilies

Educators

Belon

ging

Expression Well-

Bein

g

Engagement

9

Paint Your Plate and How Does Learning HappenHow Does Learning Happenisorganizedaroundfourfoundationsforoptimallearninganddevelopment:belonging,well-being, engagement, and expression.2Thetablebelowrelatesthefoundationstochildcarepracticesthatencouragepositiveeatingbehavioursinchildren,withafocusonvegetablesandfruit.Usethetipstohelpcreateasupportivenutritionenvironmentinthecentre.

Support Eating Vegetables and Fruit with the Four Learning Foundations of Early Childhood Education

Encourage children to share their personal food experiences, including cultural food they eat at home. Ensure that children feel part of

their mealtime group by involving them in activities (e.g., setting the table, serving

food when appropriate, clearing dishes).

Provide activities that let children express feelings and ideas about

vegetables and fruit (e.g., sing songs, look at books and pictures, create drawings and

artwork about healthy food, play farm, or grow vegetables indoors or outdoors).

Help children experience vegetables and fruit with all their five senses—seeing how they grow and

look, feeling their texture, tasting, smelling and touching them. Encourage children

to talk with each other about these different sensory experiences.

Offer meals and snacks at regular times and allow children to provide vegetables

and fruit menu ideas. Create positive eating environments with healthy foods

and staff that are respectful of children’s cues of hunger and fullness.

Paint Your Plate and Foundations for Learning3

Belonging Cultivating Authentic Relationships and Connections

Encouraging children to share their personal food experiences (positive or negative) helps them feel connected to the program and other children. When talking about vegetables and fruit, share Paint Your Plate resources with parents. Children benefit when they receive the same healthy eating messages at home and at the centre.

How children show a sense of identity and belonging

• Talk about ways they eat healthy outside the centre (e.g., takingorangeslicesforahealthysnackaftersoccerpractice).

•Recognizethateatingtimesareenjoyablesocialoccasions(e.g.,talkingwithfriends).

•Shareinformationaboutwhattheyeatathome (e.g.,culturalfoods).

•Talkaboutwheredifferentfoodscomefromandhowtheyare grown, cooked, prepared, and eaten.

•Showaninterestinandtrydifferentfoods.• Cooperate with the rules in place when food is being

prepared, served, and eaten.•Inviteotherchildrentojointhemateatingtimes.

How the child care setting can help to create a sense of identity and belonging

•Valuechildren’sexistingfoodexperiences.•Exposechildrentomulti-culturalfoodsandfoodpractices.•Involvechildreninpreparingmealsorsnacks,settingthe

table, clearing dishes, and serving food.•Modelmealtimesocialskills.•Respectandnurturechildrenduringfeedingandmealtimes.•Letchildrenexpresstheirfeelingsaboutdifferentfoods.•Helpchildrendevelopconfidencetoexploreawiderange

of vegetables and fruit without pressure.

Well-Being Nurturing Healthy Development and Well-Being

Paint Your Plate activities build children’s knowledge and encourage positive values about healthy eating, helping to set lifelong, healthy eating behaviours.

How children demonstrate health and well-being

Children eat well when they are in an environment that supports:

•eatingatregulartimes• being able to communicate their need for food

and drink, and when they have had enough• being interested in exploring new foods

Children show an increasing responsibility for their own health and well-being by:

• recognizing when they are hungry•makinghealthyeatingchoices•understandingthathealthyeatinghelpsthemtogrow,

learn, and play• understanding that good food choices keep their

teeth and gums healthy•eatingavarietyofvegetablesandfruit

How the child care setting can foster health and well-being

•Createpositiveeatingenvironmentswithhealthyfoods andstaffthatarerespectfulofchildren’scuesofhunger and fullness.

•Offermealsandsnacksatregulartimes.•Letchildrenofferideasformealsandsnacks (e.g.,choosethesnackvegetable).

•Exposechildrentoavarietyofcolourfulvegetables and fruit at meals and snacks.

• Talk about the things children can do because they eat healthyfoods(e.g.,runandjump,growtaller).

•Tryactivitiesthatallowchildrentolearnaboutthesmell,texture,andtasteofdifferentvegetablesandfruit.

10

Engagement Creating Contexts for Learning through Exploration, Play, and Inquiry

Paint Your Plate activities help children experience food with all their five senses—seeing, hearing, tasting, smelling, and touching foods. They can explore their likes and dislikes. Food preferences change over time, and this is respected.

How children demonstrate engagement

Children show respect for the food selections of others by:

• listeningtostoriesaboutdifferentfoodsandeatinghabits

• beingpositiveaboutwhatotherseat

Children show confidence, curiosity, and involvement in learning by:

• expressinginterestinfoodactivities(e.g.,food-basedplay,tasting,andgardening)

• exploring and sampling vegetables and fruit• engaging in role playing with food as a focus

(e.g., being a chef, a cook, a parent, a gardener,ashopper,afarmer)

How the child care setting can foster engagement

• I nvite children and families to share cultural and family values relatedtogrowing,cooking,preparing,andeatingvegetablesandfruit.

• Extendlearningaboutthebenefitsofvegetablesandfruittothehome.• Exposechildrentonewvegetablesandfruitthroughavariedmenuandwithfun,creative,andinteractiveplay.

• Encourageconversationsaboutvegetablesandfruitby:– comparingsensoryaspectsofdifferentvegetablesandfruit– reflectingonhowcookingchangestheappearance,taste,and

texture of vegetables and fruit– discussing real-life experiences that involve food (e.g., cooking,shopping,gardening,preparing,andeating)

Foster Communication and Expression in all FormsEnjoying a variety of foods, at pleasant eating times with a child care provider, helps children to explore new foods, learn table manners, and practise mealtime conversation. Paint Your Plate menus and recipes feature colourful vegetables and fruit. Play time activities foster communication and promote enjoyment of vegetables and fruit.

How children show their ability to express their ideas and opinions about food and healthy eating

• Beconfidenttotrydifferentfoods.• Share stories about favourite foods.• Sing songs about healthy foods.• Makecreativerepresentationsoffoodthroughdifferentmedia(e.g.,collage,painting,modelling,sand,clay,playdough).

• Na me and describe fruit, vegetables, andother foods.

• Explorethetasteandtextureofdifferentvegetables and fruit through words andsymbols.

How programs can foster communication and expression

• Provideactivitiesthatletchildrenexpressfeelingsandideasaboutfoodandhealthyeating.

• Provideopportunitiesforchildrentoexplore(i.e.,touch,smell,lick,oreat)new vegetables and fruit. Children need many exposures to new foods.Respect that children will eat a new food when they are ready.

• Promotevegetablesandfruitby:– readingandlookingatbooks,pictures,andmulti-mediatexts– recognizingandnamingpicturesofdifferentvegetablesandfruit– lettingthemcreateandtendtoagardenorcontainergarden– having them play farm– showingthemthatvegetablesandfoodgrowindifferentways(e.g.,inthegroundorontrees)

– encouragingthemtohelpwithmealpreparationwithage-appropriate tasks

3 Adapted from Allied Health Directorate. Country Health SA Local Health Network SA Health, Government of Australia. 2009. Links to the Early Years Learning Framework for Australia. Eat a Rainbow of Fruits and Vegetables.

11

Responsive Feeding Practices Role Modelling

Families and child care providers help children develop healthy eating habits when they model healthy eating behaviours and positive body image. Children are more likely to eat colourful vegetables and fruit and other healthy foods and drinks when they see others eating and enjoying them.

Childrenarealwayswatchingandlistening.Whatchildcareproviderssayanddohaveasignificantimpactonwhatchildren see as “normal.”

Childcareproviders’andfamilies’attitudestowardhealthyliving,aswellastheirfoodchoices,trulyinfluencechildren’slifestyleandnutritionhabits.Whenchildrenseethattheircaregiversvaluehealthyeating,theymayalsobegintoseetheimportanceofmakinghealthyfoodchoices.However,thereverseisalsotrue.Ifchildrenseeadultseatingordrinkingnutritionallypoorchoices,theyreceivethewrongorcontradictorymessagefromtheirrolemodels.

Whether you mean to or not, your actions, attitudes,

words, and behaviours inf luence children’s food choices, food behaviours,

and body image.

12

What is Positive Role Modelling?Positiverolemodellingiswhenadultsenjoyeatingwellandbeingphysicallyactive,andtalkabouttheirlifestylehabitsandbodyinapositiveway.Thishelpschildrenvaluehealthyeating,enjoymovingtheirbodies,andacceptandfeelgoodabout themselves.

Benef its of positive role modelling:

•Reinforceshealthyeatingandbodyimageeducation•Encourageschildrentovalueandenjoyhealthyeating•Developschildren’spreferencesforhealthyfoodsandbeverages•Showsothersthatthechildcaresettingtakesthehealthofitschildrenseriously

Tips for positive role modelling:

•Encouragehealthychoicesbyenjoyingavarietyofcolourfulvegetablesandfruitateachmealandsnack. ·Showchildrenyouareopentoandexcitedtotrynewvegetablesandfruit,andenjoyeatingthem

indifferentways. ·Avoidsharingpersonaldislikeforfoodsorstatingyoudonoteatcertainfoods. ·Letchildrenchoosewhattoeatfromthehealthyfoodsoffered;showthemhowtopolitelysay“nothankyou.”

• Avoid categorizing foods as “good” or “bad.”•Respectthathealthybodiescomeinavarietyofshapesandsizes,andthathealthybodieslookdifferentfor

everyone. ·Avoidcommentingonthesize,shape,orappearanceofyourselfandothers. ·Focusonpositiveattributesinyourselfandothersthatarenotrelatedtoappearance,suchasattitudes,

efforts,skills,talents,andabilities. ·Avoidmakingassumptionsonchildren’seatinghabitsandactivitylevelsbasedontheirweight/shape.

•Eatregularmealsandsnacks,payattentiontohungerandfullnesscues,andencouragechildrentodothesame. ·Whenpossible,choosefromthesamefoodandbeveragesofferedtochildren. ·Eatwithchildren,whenpossible.Usethistimetotalkaboutthefoodsofferedandrolemodelproperutensil

use and table manners.

What is Your Role Modelling Practice?Reflectoniforhowyourbehavioursshowpositiverolemodellingwhenyoueattogetherwithchildren.

Ways to set a good example:

• Choose from the same foods and beverages served to children, when appropriate. • Avoid bringing in personal food and beverages in areas where children are present. •Refrainfromusingpersonalelectronics(e.g.,cellphones)duringsnackandmealtimes.•Refrainfrommakingnegativecommentsaboutthefoodandbeveragechoicesserved.•Refrainfromconversationsaboutbodysize,amountoffoodeaten,dieting,andweightloss.• T reat all children the same way regardless of their body size or shape (e.g., avoid making judgment ontheamountoffoodachildchoosestoeat).

•R efrainfrommakingassumptionsabouthowwellorpoorlyachildwilleatbasedontheirweight.

13

Principles for Raising a Healthy Eater

What does “normal” eating look like?

Itisnormalforchildren’sappetitestovarydaytodayandmealtomeal,dependingontheiractivitylevel,iftheyaretired,oriftheyaregoingthroughagrowthspurt.Somedays they will eat a lot, and other days they may only eat a little.Theymayevenskipamealortwo.Childrenknowhowmuch they need to eat, and will eat when they are hungry andstopeatingwhentheyaresatisfied.

Children go through periods when they will only eat a few differentfoods.Thisiscalleda“foodjag.”Theymayalso resist trying new foods. This is how children gain control and independence in their lives.

Say goodbye to mealtime stress with these tips!

Caregiversandchildrenhavedifferent“jobs”atmealtimes.Children learn to eat best when adults know their role and children are allowed to do their job.

The CAREGIVER decides:•

•

•

• what foods to offer

• when to offer meals and snacks

• where the child will eat

The CHILD decides:•

•

• whether to eat

• how much food to eat

• Learn to recognize and respect children’s hunger and fullness cues; trust that children know how much to eat and respect their appetite.

· Do not pressure children to eat more food iftheyaresatisfied.

·Offermorefoodtochildreniftheyare stillhungry.

• Offer meals and snacks around the same time each day so children know when to expect their next meal.

·Offeronlywaterbetweenmealsandsnacks.· When possible, eat with children and ensure eatingtimesarefreefromdistraction.

• Offer new foods one at a time, along with familiar, healthy foods that children enjoy.

·Bepatientandneverpressurechildrentoeat. Itmaytake10–15triesbeforeachildwillaccepta new food.

·Givechildrentimetoexplore,touch,and tastetheirfood.Youngchildrenneedtime to experience food, eat, and learn how to use utensils.

• Serve foods in interesting ways.

·Offerrawveggieswithsalsa,guacamole,hummus, bean dip, or plain yogurt.

· Grate, grill, bake, mash, or steam vegetables. Enjoythemplain,withcheese,orwithadressing.

·Addvegetablestostirfries,casseroles,lasagna,pita,pizza,muffins,pastasauce,tacos,stews,soups,salads,wraps,andomelettes.

• Model healthy eating by enjoying a variety of colourful vegetables and fruit.

· Children like to copy what adults and other children do.

·Rememberthatweallhavedifferenttastes.Children pick up messages about how you view food;ifyouareexcitedaboutanewfood,theymay be too.

·Talkaboutthe(new)fruitandvegetablesoffered:theirtaste,texture,colour,howtheygrow, etc.

• Keep mealtimes positive.

· Never use food as a reward or punishment. Thispracticecanlinkemotionstofood.

· Do not force children to eat or drink against their will.

14

Avoid Using Food as a Reward

Itisimportanttonotusefoodasarewardorpunishment.Thispracticecanteachchildrentoprefersomefoodoverothers,especiallysweetswhichcanleadtodentaldecay.Itinterfereswithchildren’sinternalcuesthathelpthemknowwhen they are hungry and when they have eaten enough. Instead, teach children to think of food as a way of giving their bodies the nutrients they need.

Do not: • offer food to reinforce positive behaviours

• withhold food as a punishment

• delay access to a food or to certain types of foods, such as dessert or snack; offer dessert even if a child does not f inish the main meal

Use a treasure box of non-food rewards:

•stickers •playingcards• c halk • S linkies• fun shaped straws • Frisbees• crayons • skipping ropes• note pads • hair accessories

Other ways to activate and inspire children:

•Allowthemtobefirstinline•Pickthebookatcircletime• Let them choose a favourite game to play• Have a spontaneous dance session•Letthemchooseafavouritephysicalactivity•Havea“bringyourfavouritestuffedanimaltochildcare”day•Havethemactasthe“helper”oftheweek/month• Give them a mini-trophy for the day

Phrases that Help / Hinder in Common Eating Situations

Phrases/Action that Phrases/Actions that Situation

Hinder a Child’s Eating Help a Child’s Eating

Child refuses to eat what is offered

•Makingsomethingelse you know the child will like.

•“Youcan’tleavethetableuntil you try one bite.”

• “It will help you grow big and strong.”

Makingsomethingelse for a child who refuses the food served can lead to a cycle of food refusal and short order cooking.The phrases pressure/coaxthechild to eat, which may lead children to develop unhealthyattitudesand behaviours toward food.

•Offeroneor two healthy foods you know the child likes.

• Teach children to be polite when refusing food.

• “You can eat some of the other foods on the table ifyoudon’tfeellike trying this one.”

Lettingchildrendecide what to eat helps them feel in control and develop a healthy relationshipwithfood.

Child tries new food

•

•

“Thatwasn’t sobad,wasit?”“I’mproudofyoufor trying that.”

These phrases imply the child was wrong to refuse the food, and may lead to thechildeatingtogetthecaregiver’sapproval.

• “I see you tried it, what didyouthink?”

This phrase helps children feel in control. It focuses on the food itself instead of who was right, and avoids linkingemotion to food.

Child says he/she is full or wants to

leave the table

•

•

“Goodboy/girl,you ate all your food.” “One more bite, then you can go.”

These phrases teach children to ignore their fullness cues and to eat for approval.

•

•

“Is your stomach tellingyouit’sfull?” “Is your stomach not hungry anymore?”

These phrases help children to recognize their hunger and fullness cues.

Child refuses to eat

vegetables

• “There will be nodessertuntilyoufinishyourvegetables.”

This phrase turns dessert into a “reward” and makes it more desirable than other foods.

• “We can try these vegetables anothertime.Would you like to try them raw nexttime?”

This phrase helps children feel in control, keeps food neutral, and avoids rewarding childrenforeating.

Child is upset• “You can have

a cookie if you stop crying.”

This phrase can lead tochildreneating tofeelbetter.

• “I am sorry you are sad. What made you feel sad?”

Comfort children with words, hugs, andattention.

16

Offer a Family-Style Meal Service4

Family-style meals provide a learning opportunity for children by having adults and children share a meal together. Encouragechildrentoservethemselvesfromthefoodonthetable.Thisletsthemdecidewhichfoodsandhowmuch to eat.

How to offer a family-style meal service:

• Have child care providers sit with children and eat the same foods. When adults eat more vegetables and fruit, children are more likely to eat these foods too.

•Encouragechildrentotalkandhaveconversation.•Removealldistractionsduringmealandsnacktimes(e.g.,screens,toys,books,etc.).•Properlysuperviseallchildren.Thisincludesmakingsuretheyaresittinguprightatthetablewhileeating

and not lying down, running around, or distracted.

Benef its of a family-style meal service:

•Encouragespositiveeatingbehavioursandtablemannersthroughrolemodelling.• Allows children to decide what and how much to eat.• Helps with developing motor, language, and social skills.•Encourageschildrentotrynewfoods.

Food safety tips for a family-style meal service:

•Haveeveryonewashtheirhandsbeforeandaftereating.•Servefoodincontainerswithlidssotheycanbecoveredafterpassing.•Provideappropriateservingutensilsforthefoodoffered.•Cautionchildrentoavoidtouchingthefoodorpartoftheutensil/containerthattouchesfood.• Provide a clean serving utensil if someone drops or touches it.•Throwawayanyleftoverfoodordrinksthatareonthetableafterthemealorsnack.•Teachchildrentoleavetheutensilinthebowlwiththehandlefacingoutaftertheyhaveservedthemselves.• Have children serve themselves only.

4 Adapted with the permission of The Regional Municipality of Waterloo (Public Health and Emergency Services).

17

Supportive EnvironmentsA supportive environment goes hand-in-hand with responsive feeding practices. It is a way for centres to provide a consistent message about healthy eating, and reinforces the nutritious meals and snacks they provide. Here are a few examples of how centres can show they value and support children to become healthy eaters.

Physical SpaceThephysicalspaceinchildcarecentresisimportantforlearningandthedevelopmentofhealthyeatinghabits.

Theeatingareashouldbeaninclusive,welcomingspaceforallchildrenandreflectthediversityofthecommunity.Itmusthaveappropriatefurnitureforfamily-stylemeals,aswellaseatingutensils,opencups,andplatesforyoungchildren.Itshouldbeorganizedtoenrichchildren’sinteractionsandmeettheiruniquefeedingneeds.

GardensWhenchildrenhavetheopportunitytogrowvegetables(i.e.,plant,water,andharvest)theyarealsomorelikelytoeatthem.Thispositive,hands-onfoodeducationallowschildrentousealltheirsensesandhelpsthemdeveloppositiverelationshipswithvegetablesandfruit.

Connect with your local health unit for more

information on gardening at your child care program to

help ensure that your garden is not only fun,

but also safe.

18

Fundraising … beyond food:

•calendars •minifirstaidkits•holidaygiftitems •greetingcards/stationeryitems•flowerbulbs/gardenplants •giftwrap

Other activities:

• Organize a walk-a-thon.• Organize a play, talent show, or fashion show.•Partnerwithalocalnurseryandsellflowerbasketsorbeddingplants.•Holdaraffleforgiftbaskets.Trydifferentthemes(e.g.,Italianthemebasketwithingredients foradinnerforfour,ItalianmusicCD,cookbook,andredcheckeredtablecloth).

•Asklocalstorestodonategiftcertificatesforahealthyprize(e.g.,fruitorveggietrays,sportsequipment) andsellraffletickets.

•Planafleamarket;sellusedbooksorsportsequipment.• Collect donated items for a garage sale.

Healthy FundraisersDoyourunfundraisingactivitiesforyourprogram?Didyouknowthatfundraisingwithhealthyfoods,non-fooditems,oreventsthatencouragephysicalactivitycangeneratemoreprofitthanfundraisingwithsweetorhigh-fatfoods?Alongwithgeneratingrevenue,healthyfundraisersofferotherbenefits.Usetheseopportunitiestomodelhealthyeatingthroughwordsandactions,andhelpfamiliesmakehealthierfoodchoicesathomeandonthego.

HEALTHY FUNDRAISING

OPTIONS:apples

citrus fruithearty bean soup mix

cheesedried pasta

19

Special FunctionsWhodoesn’tloveacelebration?Birthdays,holidays,end-of-yearparties,andfamilyeventsarecommoninchildcaresettings.Specialoccasionscanbefun,festive,andhealthywithalittleplanning.Usemusic,artsandcrafts,games,stories, and songs to create excitement for children and teach them that healthy food can also be “fun” food.

Follow these guidelines when planning celebrations:

•Plancelebrationsaroundactivities,notfood.• Serve food and beverages that comply with the Menu Planning & Supportive Nutrition Environments

in Child Care Settings Practical Guide (available from odph.ca/child-care-resources).•Ensurecelebrationfoodsdon’tcompetewiththeregularmealsandsnacks.•Identifyfoodandbeveragestobeservedinadvanceofthespecialevent.•Honourcustomsandculturalpractices.Invitefamiliestoshareaspecialdance,song,ordecoration

unique to their culture.•Provideclearguidancetoparentsthatoutsidefoodsarenotpermittedateventshostedbythe childcaresetting.Insteadencouragefamiliestobringdecorationsorfestivepartyfavours.

Celebrate by allowing the birthday child to:

• be leader of the day• wear a birthday crown•choosethegameforindoor/outdoorplay• choose the background music for the day

Celebrate with activities:

•Holdascavengerhunt.Searchforhiddencontainersfilledwithcrayons,stickers,bubbles,orplaydough.•Planafieldtriptothelibrary,alocalpark,orafarmer’smarket.• Head outside to blow bubbles, make a snowman, or run through a sprinkler.

Celebrate with healthy snacks:

•Vegetablesandfruitmosaicplatter;arrangecut-upveggies andfruitintoauniqueshapesuchasaflower,agoldstar, orthenumberofthechild’sbirthday

• Fruit kabobs with yogurt dip•Wholegrainpumpkinmuffins•Vegetablesanddip(e.g.,greenveggiesandspinachdip)•Make-your-ownyogurtparfait;mixplainyogurtwithequalpartsvanilla

yogurt, then layer with fresh fruit and a tablespoon of whole grain granola•Fruitsaladcones;fillflat-bottomedicecreamconeswithdicedfruit• Cheese cubes and whole grain crackers

20

Promotion and AdvertisingChildrenareeasilyinfluencedbyfoodmarketingviatheInternet,television,games, toys, and character placement on food products, clothing, dishes, utensils, andplacemats.Often,thefoodandbeveragesmarketedtochildrenarehigherinfat,salt,and/orsugar.Marketinginfluenceschildren’sfoodchoicesandpurchaserequests. Children are more likely to prefer and have higher intakes of less healthy foodsbecauseofadvertising.

Youcansupportchildrentobecomehealthyeatersbyencouragingandpromoting“ServeMostOften”foodchoices.CheckouttheMenu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide(availableatodph.ca/child-care-resources)forexamples.

Ways to limit children’s exposure to unhealthy advertising:

•Avoidtheuseofpromotionalmaterialsthatadvertiseaspecificbrand or character.

•Ensuredishes,utensils,andplacematsusedformealsandsnacksarefree of comic characters or other branding.

•Donotacceptordisplayadvertisingoffoodproducts.

Note:Display attractive, current, Canadian materials that encourage healthy eating and breastfeeding. Contact your local Health Unit; they may be able to provide these promotional items.

21

Charters and PoliciesChild care settings have different needs and capacities for implementing best practices in healthy eating. For a simple guide to encourage healthy eating practices and show expectations of parents, staff, and children, a charter is the best option; for a stronger and more detailed statement that is enforced, develop a policy instead.

Healthy Eating Charters

What is a healthy eating charter?

Ahealthyeatingcharter(sometimescalledafoodcharter)isaguidingstatementofthechildcarecentre’svalues aroundpromotinghealthyeatingandcreatingsupportiveenvironments.Ahealthyeatingcharterstateswhatthe centre believes to be important for helping children to be well-nourished, competent eaters. Post it on a visible bulletinboardanddistributeittoallnewfamilies,soeveryoneisawareofyourposition.Seethesamplehealthy eatingcharteradaptedfromCityofPeterboroughMunicipalChildCareProgramsandsamplepoliciesbelow.

Healthy Eating Charter for Our Child Care Program

We are committed to:Offering a variety of foods and beverages from Canada’s Food Guide every day

Vegetables and Fruit•Weofferavarietyofcolourfulvegetablesand/orfruitateachmealandsnack.Weofferfresh

or frozen vegetables and fruit, or drained fruit that was canned in its own juice. •Vegetablesaresteamed,baked,orlightlystir-friedwithnoaddedfat,sugar,orsalt.

Grain Products•Weofferavarietyofhighfibre,wholegrainfoodsdaily,includingwholegrainbreads,

cereals, and pastas.

Milk and Alternatives•Weoffermilkdaily.Yogurtandcheeseareofferedregularlyeachweek.

Meat and Alternatives•Weofferleanmeatsandmeatalternatives,andusecookingmethodsthatrequirelittleornoaddedfatorsalt, suchasroastingandbaking.

•Weavoidprocessedfoodsbyofferingmealspreparedin-houseorbyacaterer.•Weoffermeatalternativesoften,suchasbeans,lentils,andtofu.• We use healthy fats such as olive oil and non-hydrogenated margarine.

22

Making water available throughout the day• We make drinking water freely available so children can serve themselves.• We do not serve fruit juice, punches, pop, or chocolate milk.

Supporting healthy eating Variety

• Our menus include healthy items from a variety of cultures.•Ourmenusincludeacombinationofnewandfamiliarfoods.

Feeding Practices•Educatorsjoinchildrenatthetableformealsandsnacks,androlemodelhealthyeating.•Werespectchildren’shungercues,anddonotforceorbribechildrentoeat.•Educatorsdonotusefoodtoencouragepositivebehaviour.• We celebrate holidays with healthy foods or non-food items such as books.

Nutrition education•Weprovidetrainingopportunitiesforallchildcarestaffonhealthyeating.•Wetaketheopportunitytoeducatechildrenonhealthyeating,withinformationprovidedbyregistereddietitiansand/orthelocalpublichealthunit.

•Wesharehealthyeatinginformationandresourceswithparents.

23

Healthy Eating Policies

What is a policy?Apolicyisaclearwrittenstatementthatisenforced.Itprovidesasetofprinciplestohelpmakedecisions.

Why are policies important?Clear,specificpoliciessupportchildren’slearning,development,andhealth.Theyguidechildcareprovidersinmakingchoicesaboutthebestdailypracticestofollowbymakingtheexpectationsclear.

Why do child care programs need healthy eating policies?

Clear policies will help:

• Create a plan for providing food and beverages that are healthy, safe, and varied.•Complywithgovernmentlegislation.•Setexpectationsandrolesforchildcareprovidersandparents.•Giveclearstepsformanagingspecialneeds(e.g.,allergies,religiousobservances)andspecialoccasions (e.g.,birthdays).

•Identifyareasforimprovement.•Educatechildcareprovidersandparentsonbestpractices.• Guide daily decisions at your centre.•Ensurethatchildrengetthesamecareineveryclassroom,everyday.

Tips for making your policies work •Adaptthesamplepolicystatements(below)sotheymakesenseforyourcentre. Settingsdifferinwhereandhowfoodispurchased,thetypesoffoodpurchased, the type of meal service, the equipment available, and the facility layout.

•Talkwithchildcareprovidersandparentswhendevelopingpolicies.Emphasizethe policybenefits,focussingonsupportingchildren’soptimalhealthatanimportant stage of development.

• Provide child care providers with access to the training needed to understand andfollowthepolicies(e.g.,amenuplanningworkshop).

• Set a clear standard for new parents by informing them about the policies when they enrol.

•Continuallypromotethepoliciestochildcareprovidersandparents: share a copy of the policies, discuss challenges at child care providers meetings,andincludeupdatesinparentnewsletters.

24

Sample Policies

Sample Policy #1: Promoting Vegetables and Fruit

[Date policy was developed]

[Child care centre] providers teach about vegetables and fruit, and provide a variety of vegetables and fruit as part of daily meals and snacks.

•Staffincorporatevegetablesandfruitactivitiesintothecurriculum.•Staffplanandprovidehealthymealsandsnacksthatincludevegetablesandfruit.•Staffrolemodelhealthyeatingandattitudestowardvegetablesandfruitatmealtimes.•Staffexposechildrentoavarietyofvegetablesandfruitwithoutpressure.

Legislation/Guidelines: ChildCareandEarlyYearsAct,2014(section42ofOntarioRegulation137/15)

MenuPlanning&SupportiveNutritionEnvironmentsinChildCareSettingsPracticalGuide availableatodph.ca/child-care-resources

HowDoesLearningHappen?Ontario’sPedagogyfortheEarlyYears2014

[Date approved]

Approvedby:

Nextreviewdate:

25

Sample Policy #2: Menu Planning

[Date policy was developed]

[Child care centre]offersnutritiousmealsandsnacksthatmeettheChild Care and Early Years Act and amendments,andfollowsHealthCanada’srecommendationsforfeedingyoungchildren.

•MenusareplannedinaccordancewiththeMenuPlanning&SupportiveNutritionEnvironmentsinChildCareSettingsPracticalGuide(availablefromodph.ca/child-care-resources):

·Offerfoodsandbeveragesfromthe“ServeMostOften”category.·Offerfoodsandbeveragesfromthe“ServeSometimes”categorynomorethanthreetimesperweek.·Donotofferfoodsandbeveragesfromthe“DoNotServe”category.

•Childrenincareforsixormorehoursareofferedlunchandtwosnacks.•LunchincludesthefollowingnumberofCFGservings:

· two choices from the Vegetables and Fruit food group· one choice from the Grain Products food group·onechoicefromtheMilkandAlternativesfoodgroup·onechoicefromtheMeatandAlternativesfoodgroup

•Mealsandsnacksarespacedtwoandahalftothreehoursapart.•Portionsizesareage-appropriateandalignwithrecommendationsinthePracticalGuide.• Snacks include foods from at least two food groups and promote dental health.

·EachsnackincludesonechoicefromtheVegetablesandFruitfoodgroup.•Everyday,menusinclude:

· one dark green vegetable· one orange vegetable or fruit

•Everyweek,menusinclude:·oneservingoflow-mercuryfish·MeatAlternativessuchasbeans,lentils,andtofu

Legislation/Guidelines: ChildCareandEarlyYearsAct,2014(section42ofOntarioRegulation137/15)

MenuPlanning&SupportiveNutritionEnvironmentsinChildCareSettingsPracticalGuide

[Date approved]

Approvedby:

Nextreviewdate:

26

Sample Policy #3: Healthy Beverages

[Date policy was developed]

[Child care centre]offersbeveragestochildrentosatisfythirstandprovidenutrientsrequiredforoptimalgrowth and development.

•Beveragesprovidedtochildrenconsistonlyof:· breast milk for children of any age whose parents supply expressed breast milk·cow’smilk,unlessotherwiseadvisedbycaregiver(e.g.,inthecaseofallergies)· safe tap water

•3.25%M.F.cow’smilkisservedtochildrenfrom9monthsto2yearsofage;2%M.F.cow’smilkisservedto preschool children.

•Forchildren2yearsandolderwhodonotdrinkcow’smilkduetomilkallergyorforreligiousorculturalreasons,afortified,unflavouredsoybeverageisoffered.

·Otherplant-basedbeverages,suchasalmond,coconut,rice,orhempbeveragesarenotofferedasabeveragetochildrenofanyage,unlessotherwiseadvisedbycaregiver(e.g.,inthecaseofallergies).

• Beverages are provided in an open cup.•Drinkingwaterisclearlyvisibleandavailabletoallchildrenatalltimes,includingduringandbetween

meals and snacks.• Tap water is the only beverage served between meals and snacks.•Sugar-sweetenedbeverages(e.g.,flavouredmilks,juice,punches,cocktails)andbeveragescontainingartificialsweetenersorcaffeinearenotoffered.

Legislation/Guidelines: ChildCareandEarlyYearsAct,2014(section42ofOntarioRegulation137/15)

MenuPlanning&SupportiveNutritionEnvironmentsinChildCareSettingsPracticalGuide

[Date approved]

Approvedby:

Nextreviewdate:

27

Sample Policy #4: Healthy Eating Environment

[Date policy was developed]

[Child care centre]createsahealthyeatingenvironmentbyrolemodellinghealthyeatingbehavioursandallowingchildrentodecidehowmuchtoeatfromwhatisoffered.

At Meals and Snacks:• Child care providers follow the division of responsibility with respect to feeding children. Children decide howmuchtoeatfromwhatisofferedatmealsandsnacks,andwhethertoeatatall.

•Childcareprovidersdonot:·bribeorcoaxchildrenintoeatingordrinking·praiseorrewardchildrenforeatingordrinking

•Atleastonechildcareprovidersitswiththechildrenduringsnackandmealtimes.•Childcareprovidersencouragemealtimesthatarepleasantandpositivesocialtimes,duringwhichchildrenhaveconversations.

•Childcareprovidersareencouragedtoeatthesamefoodsasthechildrenatmealandsnacktimessotheycan act as role models.

•Childcareprovidersdonoteattheirownpersonalfoodordrinksbroughtfromhomeuntiltheyareonabreak in a designated area.

•Childrenareseatedatatableorinahighchairwheneating.•Therearenotoys,books,screens,orotherdistractionsatthetablewhileeating.•Childrenhaveatleast20minutestoeatsnacksandmealsafterbeingseated.•Childcareprovidersinvolvechildreninsomeaspectofmealtimesinanage-appropriatemanner (i.e.,settingorclearingthetable).

At All Times:• Child care providers do not comment on their own body shape, size, height, or weight, or those of others.•Childcareprovidersdonotofferfoodordrinks:

· as a reward for good behaviour·outsideofmealsandsnacks(otherthanwater)· to comfort children when they are upset

•Whenfundraising,onlynon-fooditemsorfoodsthatare“ServeMostOften”areused.•Thecentrepromotesnon-foodcelebrations,andiffoodsandbeveragesareserved,theyare“ServeMostOften”or“ServeSometimes”choices.

Legislation/Guidelines: ChildCareandEarlyYearsAct,2014(section42ofOntarioRegulation137/15)

MenuPlanning&SupportiveNutritionEnvironmentsinChildCareSettings–PracticalGuide

[Date approved]

Approvedby:

Nextreviewdate:

28

29

Menu Planning and RecipesChildren need to eat a variety of both vegetables and fruit to get the nutrients they need to grow and be healthy. Choose a variety of colourful vegetables and fruit to meet Canada’s Food Guide recommendations while adding variety to the child care centre’s meals and snacks.

For more information on the amounts and types of foods and beverages to prepare and offer children in your care, refer to Menu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide (Available from odph.ca/child-care-resources)

Serving Vegetables and Fruit Safely

Babies and young children can choke on round foods like grapes, and hard foods like raw carrots. To reduce the risk of choking, always supervise children during mealtimesandhelpchildrentostayseatedwhiletheyareeating.

Ways to make vegetables and fruit safer to eat:

• Rinse fresh vegetables and fruit. •Finelychopfoodswithfibrousorstringytextures(e.g.,celery,pineapple).

• Cut round foods like grapes and cherry tomatoes into quarters.

• Grate or cook hard vegetables and fruit tosoftenthem(e.g.,apples,carrots).

• Adjust textures using a knife, blender, baby food mill, wire sieve and spoon, potato masher, or fork.

•Alwayssuperviseyoungchildrenwhiletheyareeating.• Store raw vegetables and fruit above high-risk foods in thefridge(e.g.,meat,fish,dairyproducts).

•Useadedicatedcuttingboardforvegetablesandfruit,separatefrommeatandfish.• Check the expiry date on store-bought prepared vegetables and fruit.

Menu Planning and Your Child Care Budget

PlanningyourchildcaremenusbasedontipsfromtheMenu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide (available from odph.ca/child-care-resources)willhelpensureyouareofferinghealthy,well-balancedmealsandsnackstochildreninyourprogram.Thiswillalsohelpyousavetimeandmoney.

30

Practical and Economical Tips to Include Vegetables and Fruit on Your Menu5:

• Use recipes that include fresh vegetables and fruit in season. Freeze extras for later.

•Emphasizebeans,lentils,andotherlegumes.Whenofferingavegetarianmainmeal,doublecheckthattheMeatandAlternativeportionisadequate.Ifnot,addasecondMeatandAlternative.Examplefromsamplemenu:Servechanamasalawithlentildaal.

• Grow your own vegetables and fruit in a child care garden.Youdonotneedalotofspace—tomatoes,lettuce,basil,radishes,cucumber,spinach,andmanyotherscanbegrownincontainersinasunnylocationor on a balcony. Connect with your local health unit formoreinformationongardeningatyourchildcareprogram to help ensure that your garden is not only fun, but also safe.

• Include herbs and spices in your meals.

•Enjoyfrozenvegetablesandfruitasacheaper,nutritiousoptionwhenfreshproduceisnotinseason.

•Avoidwastebybuyingfreshfruitatdifferentstagesof ripeness. Choose some fruit that is ripe and ready to eat, and some that will ripen in a few days.

•Don’tletvegetablesandfruitgotowaste.Usethemup by making soup, smoothies, or a fruit salad.

• Stock up on low-sodium canned vegetables and canned fruit packed in juice when they are on sale.

• Get to know your local food prices. Write down and keep track of the regular prices of foods you buy often.Thiswillhelpyoufigureoutwhichstoreshavethe best prices or a good deal on sale items.

• Compare prices. Compare the unit price on the label orshelfstickerpricetoknowwhichproductislessexpensive.Useflyerstopricematchproductsonsaleingrocerystores(ifavailable).

•Choosestorebrands.Storebranditemsarenutritiousand are usually cheaper than the brands with fancy packaging.Tryproductssuchasfrozenvegetables/fruitandcannedvegetables/fruit.

• Store your food properly to help minimize waste. Applesturnsoftquicklyatroomtemperature,sokeeptheminaplasticbagintherefrigeratorcrisper.Storemushroomsinapaperbag,notinaplasticbag.Keep potatoes in a cool, dark, dry place away from the onions.

5 Material adapted from EatRight Ontario now UnlockFood.ca

31

Menu Cycle

Usingafour-tosix-weekmenucyclehelpsyoutoplanforandpromotevariety.Manychildcareprogramschoosetoofferseasonalmenussuchasspring/summerandfall/winter(seethesamplemenusthatfollow).Vegetablesandfruits of all colours, when in season, promote variety, help reduce costs, and allow educators and cooks to connect healthy eatingprogrammingwiththefoodsofferedonthemenu.SeetheActivitiessectionforideas.Formoreinformationontheportionsizerangesforchildrenofdifferentages,refertoMenu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide (Available from odph.ca/child-care-resources)

Fill your menu with recipes that include:

colourfulvegetablesandfruit,especiallygreenandorangeoptions

wholegrainandwholewheatoptions

leanmeatandalternativesincludingeggs,beans,peas,andlentils

healthyfatoptionssuchasoliveoil,canolaoil,andnon-hydrogenatedmargarines

culturalandtraditionalmealsandsnackoptions

32

Spring / Summer Sample Menu Recipes are provided for italicized and bolded items.

Refer to Menu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide forrecommendedmealandsnackpatternsandportionsizes.

Monday Tuesday Wednesday Thursday Friday

SnackStrawberry and Rhubarb Sauce w/cinnamonpita

triangles

cold cereal w/berries

fruit smoothie w/wholewheat

toast

Cinnamon Apple Bites

w/bananacoins

Wild Rice and Blueberry Pancakes

w/ Peach Sauce

Lunch

vegetable stir-fry

w/porkandnoodles

orange slices

tuna salad pitas w/Carrot Soup

meatballs w/Oven Baked Sweet Potato

Wedges green peas

Butternut Squash Frittata w/ Strawberry Spinach Salad

Veggie and Fish Tacos and

Guacamole apple slices

Meat and Alternatives pork tuna beef eggs fish

Vegetables and Fruit

vegetables in stirfry

vegetables in pita wraps sweet potato butternutsquash vegetables

in tacos

orange slices carrots in soup green peas spinachstrawberries apples

Grain Products whole grain noodles

whole grain pita pockets whole wheat roll whole grain

slice of breadwhole grain tortillas

Milk and Alternatives milk milk milk milk milk

Other Foods mayonnaise

Snack mozzarella cheese cubesw/grapes

honeydew w/yogurt

oatmealmuffinw/peaches

sweet peppers w/yogurtdip

and whole grain crackers

Hummus and cucumber slices w/miniwhole

grain pitas

33

Fall / Winter Sample Menu Recipes are provided for italicized and bolded items.

Refer to Menu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide forrecommendedmealandsnackpatternsandportionsizes.

Monday Tuesday Wednesday Thursday Friday

Snack cold cereal and bananasw/milk

mini Carrot and Raisin Bran Muffinsw/

canned peaches

berry smoothie w/wholewheatEnglishmuffin

apple sauce w/granola

French toast w/berries

Lunch

Vegetable Chana Masalaandlentildaalw/wholegrain noodlesorange slices

Butternut Squash Macaroni and

Cheese w/homemadechicken strips

Kale Salad

beef & veggie chili w/quinoa

pears

broccoli quiche w/gardensaladgarden salad & whole grain roll

fruit cocktail

Veggie and Bean Quesadillas w/Vegetable

Minestrone Soupapple slices

Meat and Alternatives chickpeas,lentils chicken strips

tofu in dressingbeef

beans eggbeans in

quesadillas and soup

Vegetables and Fruit

vegetables in ChanaMasala

butternutsquash vegetables in chili vegetables in salad

vegetables in soup

orange slices kale pears fruit cocktail apple slices

Grain Products whole grain noodles

whole grain macaroni quinoa whole

grain rollwhole grain tortillas

Milk and Alternatives milk cheese

milk milk milk cheesemilk

Other Foods Caesar dressing sour creamsalsa

Snackegg salad

w/wholegraincrackers and

sweet peppers

cheddar slices w/apples

Pico de Gallo Salsaw/wholegrain pita chips

green peppers and cherry

tomatoes with tzatziki

yogurt & banana coins

34

Index

Recipes RecipeswerechosenoradaptedfromtheCATCHHealthyEatingManual,You’retheChef!andchildcareprograms acrossOntario.Childcarestafftestedthemtoensureaccuracy,easeofpreparationandappealtochildren.Therecipesprovidesuggestedportionsizesfor2-to5-year-oldchildrenandemphasizevegetablesandfruitasrecommendedin the Menu Planning & Supportive Nutrition Environments in Child Care Settings Practical Guide

BEET AND APPLE SALAD

BROCCOLI CAULIFLOWER SALAD

BUTTERNUT SQUASH FRITTATA

BUTTERNUT SQUASH MACARONI AND CHEESE

CARROT AND RAISIN BRAN MUFFINS

CARROT SOUP

CAULIFLOWER POPCORN

CREAMY SQUASH WITH APPLES

GUACAMOLE

HUMMUS

KALE SALAD WITH YOGURT TOFU CAESAR DRESSINGB

Vegg

ie a

nd B

ean Q

uesadillas AND Guacamole

Crea

my S

quash & Apples

NO BAKE APPLE CINNAMON BITES

OVEN BAKED SWEET POTATO WEDGES

PEACH SAUCE

PICO DE GALLO SALSA

SHEET PAN VEGETABLE AND CHICKEN FAJITAS

STRAWBERRY AND RHUBARB SAUCE

STRAWBERRY SPINACH SALAD

VEGETABLE AND FISH CHOWDER

VEGETABLE CHANA MASALA

VEGETABLE MINESTRONE SOUP

VEGGIE AND BEAN QUESADILLAS

VEGGIE AND FISH TACOS

WILD RICE AND BLUEBERRY PANCAKES

utt e

rnut

Fritt

ata W

ild Rice P

ea h Sauc

ncakes Peac

Vegetable and Fish Chowder

Vegetable Chana Masala

35

36

Beet and Apple Salad

Makes 4 cups (12 child-sized ⅓ cup portions)

What you need Romainelettuce 1smallheadApple 1medium,peeled

Freshbeet 1medium,peeledandgratedBrownlentils 1cup(250mL)cookedorlow-sodiumcanned,

rinsed and drained

Dressing Oliveorcanolaoil ¼cup(60mL)Lemonjuice 2Tbsp(30mL)

Dill 2Tbsp(30mL)choppedfresh,or2tsp(10mL)driedDijonmustard 1tsp(5mL)

Salt ¼tsp(1mL)Pepper ¼tsp(1mL)

Instructions1.W ash,dry,andthentearlettuceintobite-sizedpieces.2.Washandpatappledry.Removecore.Diceappleintoverysmallpieces.3.W ashandthengraterawpeeledbeet.4.W hisktogetheroil,lemonjuice,dill,Dijonmustard,salt,andpepper.5.T osslettucewithhalfofthedressing.6.T ossapplewith1Tbspofthedressing.Scatterappleoverlettuce.7.Tossbeetsandlentilswiththerestofthedressing.Spoonintothecentreofthesalad.

Broccoli Caulif lower Salad Makes 4 cups (16 child-sized ¼ cup portions)

What you need Freshbroccoli 2heads,finelychoppedFreshcauliflower 1head,finelychoppedCheddarcheese 2cups(500mL),shredded

Apple 1mediumpeeled,½cupgrated(125mL)Sunflowerseeds(omit for children under 4 years of age due to choking risk) ½cup(125mL)

DRESSINGMayonnaise ½cup(125mL)Plainyogurt ¾cup(190mL)

Granulatedsugar 2Tbsp(30mL)Vinegar ¼cup(60mL)

Instructions1.Tomakethedressing,combinemayonnaise,yogurt,sugar,

and vinegar in a medium-size bowl. Set aside.2.Washbroccoliandcauliflowerundercooltapwater.

Removestemsandleavesandfinelychopbothvegetables.3.Bringamediumpotofwatertoboil.Addfinelychopped

broccoliandcauliflowerfor30–60seconds.4.Drainandrinseundercoldwatertostopthecookingprocess.

Add to bowl. 5.Poursaladdressingoversaladandstirtoevenlydistributedressing.6.Addcheese,gratedapples,andsunflowerseeds(ifusing)andmix

well. Serve chilled.

Cook’s TipRoasting the broccoli and cauliflower gives the salad a great flavour and different texture. This salad can also be made a day ahead.

37

Butternut Squash Frittata

Makes 1 frittata (8 child-sized portions)

What you need Butternutsquash 2lbs(900g),peeledFreshrosemary 2tsp(10mL),choppedor1/4tsp(1mL)dried

Freshthyme 1Tbsp(15mL),choppedor1tsp(5mL)driedCheddarcheese 1¼cups(300mL),grated

Eggs 8wholeWater 4Tbsp(60mL)

Salt ½tsp(2.5mL)Pepper ¼tsp(1mL)Nutmeg ¼tsp(1mL)

Instructions1.Preheatovento400°F(200°C).2.Cutsquashinto2cmchunks(youshouldhaveabout4cups/1L).3.Sprinklesquashwithhalfofrosemaryandthyme.4.Spreadsquashonbakingsheetlinedwithparchmentpaper.Ifyoudonothave

parchment paper, spray baking sheet with cooking spray. 5.Roastinovenforabout30minutes,oruntillightlybrownedandtender.Cool.6.Turnovendownto350°F(180°C).7.Placeroastedsquashinalightlyoiled9-inch(2.5L)squarebakingdishandsprinkle

top with grated cheese.8.Beateggswithwater,salt,pepper,remainingrosemaryandthyme,andnutmeg.

Pour over squash.9.Placebakingdishonabakingsheetinovenat350°F(180°C)for30to35minutes,

oruntilcentreoffrittataisfirm,andinternaltemperatureof165°F(74°C)isreached.10.Letstand10minutesbeforeserving.

Cook’s TipSubstitute butternut squash with zucchini, yams, peppers, or any other type of squash. This frittata is delicious served with a salad.

Butternut Squash Macaroni and Cheese Makes 18 cups (36 child-sized

½ cup portions)What you need Drywholegrainmacaroni 9cups(900gdrymacaroni)

Salt ¼tsp(1mL)Oliveorcanolaoil 2Tbsp(30mL)

Non-hydrogenatedmargarine 4Tbsp(60mL)Onion 1medium,gratedThyme 4Tbsp(60mL)freshor1tsp(5mL)dried

Wholewheatflour 6Tbsp(90mL)Low-sodiumchickenstock 4cups(1L)Roastedbutternutsquash 1mediumchoppedor6cups(1500mL)

frozen cooked, defrosted Milk 2cups(500mL)

Cheddarcheese 3cups(750mL),gratedBlackpepper 1tsp(5mL) Cook’s Tip

Try this recipe with sweet potato instead of squash. Bake it in muffin cups topped with whole wheat bread crumbs and a bit of parmesan cheese for a fun finger food option! Enjoy with a salad or a variety of vegetable sticks.

Instructions1.Cookpastatoaldenteanddrainwell.2.Heatpotovermediumheatandaddoilandmargarine.3.Whenthemargarinemeltsintotheoil,addthymeandgratedonion.Cookfor1to2minutes.4.Addflourtopotandcookanother1to2minutes.5.Slowlywhiskinstockwhilestirring.Bringtoaboil.6.Addbutternutsquashandcontinuestirringuntilwarmedthrough.7.Useanimmersionblenderandblendsquashmixtureuntilsmooth.8.Stirinmilkandbringsaucetoabubble.9.Stirincheese.10.Combinedrainedpastawithsauce.11.Pourcombinedpastawithsauceintoagreasedbakingdish.12.Bakeat350°F(180°C)for30minutesuntilbubblyandheatedtoaninternaltemperatureof165°F(74°C).

Carrot and Raisin Bran Muff ins

Makes 24 mini muffins (12 child-sized portions)

What you need Wholewheatflour 1cup(250mL)High-fibrebrancereal 1cup(250mL)

Bakingpowder 1tsp(5mL)Bakingsoda 1tsp(5mL)

Groundcinnamon 1tsp(5mL)Groundnutmeg ½tsp(2.5mL)

Salt ½tsp(2.5mL)Eggs 2whole

Carrots 2cups(500mL),gratedButtermilkorsourmilk* ¾cup(175mL)

Brownsugar ⅓cup(80mL),packedOliveorcanolaoil ¼cup(60mL)

Raisins ½cup(125mL)

Cook’s Tip* To prepare sour milk,

combine 1 Tbsp (15 mL) lemon juice or vinegar with 1 cup (250 mL) milk and let stand for 5 minutes. You can also use yogurt in place of milk.

Instructions1.Preheatovento400°F(200°C).2.Inalargebowl,combineflour,brancereal,bakingpowder,bakingsoda,cinnamon,

nutmeg, and salt.3.Inaseparatebowl,beateggsthoroughly.Blendincarrots,buttermilk,brownsugar,

andoil.Addtodryingredients,stirringjustuntilmoistened.4.Stirinraisins.5.Spoonbatterintogreasedorpaper-linedmuffincups,fillingaboutthree-quartersfull.6.Bakeinpreheatedovenfor20minutesoruntiltopsofmuffinsspringbackwhen

lightly touched.

Carrot Soup Makes 8 cups (16 child-sized ½ cup portions)

What you need Oliveorcanolaoil 2tsp(10mL)Onion 1whole,choppedGarlic 2cloves,choppedCumin 1tsp(5mL)Carrots 2lbs(900g)(about12),chopped

Low-sodiumorsalt-freechickenorvegetablestock 6cups(1.5L)Salt ¼tsp(1mL)

Cilantro,mint,orparsley 2Tbsp(30mL)choppedfresh,or½tsp(2.5mL)dried

Instructions

1.Inalargesaucepan,sautéonion,garlic,andcumininoilovermediumheat. Cookgentlyforaboutfiveminutes,oruntilfragrant.

2.Addstockandchoppedcarrots.Bringtoaboil.Reduceheatandsimmergentlyuntilvegetablesareverytender,about40minutes.

3.Puréesoupusingablender,immersionblender,orpotatomasher.Ifthesoupistoothick,addwater.Tasteandseasonwithsaltandcilantro(oralternativeherb)before serving.

Cook’s TipUse squash and sweet potato instead of carrots. Soup is a great way to use up assorted veggies in the fridge.

Caulif lower Popcorn

Makes 1¾ cups (5 child-sized ⅓ cup portions)

What you need Freshcauliflower 3cups(750mL), choppedintobite-sizedflorets

Salt ¼tsp(1mL)Pepper ¼tsp(1mL)

Oliveorcanolaoil 2Tbsp(30mL)Turmericorcumin(optional) ¼tsp(1mL)

Instructions1.Preheatovento425°F(220°C).2.Useasmallknifetobreakcauliflowerintopopcorn-sizedshapes.

Rinsecauliflowerwellandpatdry.3.Placedriedcauliflowerinlargebowl.Addoilandspices.Tossuntilwellcoated.4.Placeonparchment-linedbakingsheetandroastinovenfor25minutes,oruntil

cauliflowerpiecesaretenderwhenpiercedwithaforkandgoldenbrown.

Creamy Squash with Apples Makes 10 cups (20 child sized ½ cup portions)

What you need Acornsquash 4largeApples 4large

Plainyogurt ½cup(125mL)Brownsugar 2Tbsp(30mL)

Groundginger 1tsp(5mL)Groundcinnamon 1tsp(5mL)

Salt ½tsp(2.5mL)

Instructions

1.Washapplesandsquash.Cutsquashandapplesinhalfandscoopoutseeds.Pierce squash and apple skin with a fork and place in a shallow baking pan, skin side up.

2.Bakeat400°F(200°C)untilverytender,about1hour.

3.Carefullyremovecookedsquashandapplefromtheirpeelsusingaspoon. Mashinabowlusingapotatomasherorblender.

4.Mixinyogurt,brownsugar,ginger,cinnamon,andsalt.

Cook’s TipFor more texture, add steamed carrots to the mash. Use as a side dish or to top shepherd’s pie.

Guacamole

Makes 2 cups (6–8 child-sized portions)

What you need Avocados 4medium,veryripeGarlic 1clove,finelychopped

Plainyogurt ½cup(125mL)Limejuice 2Tbsp(30mL)

Pepper ¼tsp(1mL)

Instructions

1.Cutavocadoslengthwise.Openhalvesandremovethepit.2.Scoopouttheavocadofleshwithaspoon.3.Mashorblendinafoodprocessoruntilsmooth.4.Addremainingingredientsandblendormashuntilsmooth.

Cook’s TipGuacamole is delicious as a dip for vegetables or whole grain pita. Add fresh diced tomato, diced green or red onion, diced bell pepper, and chopped fresh cilantro to this recipe for variation, or turn it into a salad dressing by adding more yogurt to thin it out.

Hummus Makes 4 cups (12 child-sized ⅓ cup portions)

What you need Freshgarlic 2clovesChickpeas 2-19oz(540mL)cans,drainedandrinsed

Water 4Tbsp(60mL)Lemons 3whole,juiced

Tahinipaste(optional) 3Tbsp(45mL)Cumin 2tsp(10mL)

Oliveorcanolaoil ¼cup(60mL)Salt ¼tsp(1mL)

Pepper ¼tsp(1mL)Paprika(optionaltogarnish) ¼tsp(1mL)

Did you know?Tahini paste is made from ground sesame

seeds and can be found in the specialty section of most grocery stores. If tahini

cannot be found, then it can be omitted. Instructions1.Peelgarlicclovesandcutinhalf.Addgarlictofoodprocessorandpulse.2.Drainandrinsechickpeas.3.Addallremainingingredientstofoodprocessorandpuréeuntilsmooth.

Thinwithwaterifneeded.Sprinklewithpaprika(ifusing).

Cook’s Tip Experiment with other beans such as white cannellini beans instead of chickpeas. Change the flavour and colour of your classic hummus recipe by adding veggies with the beans—blend in one roasted sweet potato, one roasted red pepper, or a couple of roasted beets. This hummus is delicious in vegetable wraps and sandwiches as a spread, or it can be served as a dip with fresh veggies and whole grain pita wedges.

Kale Salad with Yogurt Tofu Caesar Dressing

Makes 10 cups (20 child-sized ½ cup portions)

What you need Kale 8cups(2L),stemsremovedandleaveschoppedSalt ½tsp(2.5mL)

Carrots 2cups(500mL),gratedRedonion ½medium,sliced

Garlic 2clovesSilkentofu ½cup(125mL)

Plainyogurt ⅓cup(80mL)Lemonjuice 2tsp(10mL)

Parmesancheese ¼cup(60mL),gratedDijonmustard 1tsp(5mL)

Worcestershiresauce 1tsp(5mL)Pepper ¼tsp(1mL)

Cook’s TipAdd chunks of avocado and whole grain croutons to this salad. You could also serve this salad with cooked leftover chicken in a whole grain wrap. Note: Croutons may be a choking risk.

Instructions1.Placewashedanddriedchoppedkaleinalargebowlandsprinklewithsalt.

Massagethekaleforoneortwominutes,untilthekalehasbrokendownandfeelssoftandsilky.2.Addcarrotsandonions.Mixtocombine.3.Placegarlicinthebowlofafoodprocesserandpulseuntilpuréed.4.Addremainderofingredientsandblend.Ifdressingistoothick,thinitwithsomeextra-virginoliveoil.5.Addfreshcrackedblackpepper.6.Pourdressingoversaladandmixuntilwellcombined.Servecold.

No Bake Apple Cinnamon Bites Makes 24 bites (12 child-sized portions)

What you need Old-fashionedoats 2cups(500mL)Cinnamon 1tsp(5mL)Nutmeg ¼tsp(1mL)

Groundcloves ¼tsp(1mL)Soyorseedbasedspread ½cup(125mL)

Sunflowerseeds(omit for children under 4 years of age due to choking risk) ½cup(125mL)Maplesyrup 2Tbsp(30mL)

Vanillaextract 1tsp(5mL)Apple 1medium,grated

Instructions

1.Combineallingredientsinalargebowlandmixuntilwellcombined.

2.Useasmallicecreamscooporyourhandstomake24balls,1Tbsp(15mL)each.

3.Placeinawell-sealedcontainerintherefrigeratoruntilreadytoeat.Bitesshould keep up to one week or pop in the freezer. Cook’s Tip

Replace apple with ½ cup (125 mL) pumpkin purée, and have fun with different seeds and seed butters.

Oven Baked Sweet Potato Wedges Makes 36 wedges (12 child-sized three-wedge portions)

What you need Sweetpotatoes 4largeOliveorcanolaoil ¼cup(60mL)

Salt 1tsp(5mL)Paprika 1Tbsp(15mL)Pepper ½tsp(2.5mL)

Garlicpowder ½tsp(2.5mL)

Instructions

1.Preheatovento375°F(190°C).

2.Washsweetpotatoeswellwithascrubbrushandcutintowedges.

3.Inalargebowlmixoil,salt,paprika,pepper,andgarlicpowder.

4.Tosspotatoesinalargebowlwiththeoilblend.

5.Bakefor30minutestoonehouruntilwedgesaretenderwhenpiercedwithafork.

Cook’s TipLeaving space between potato wedges will allow them to brown up more and not steam. You can also use this method for roasted carrots, squash, and pumpkin. Enjoy potato wedges with apple sauce or plain yogurt to dip.

Peach Sauce Makes 3 cups (12 child-sized ¼ cup portions)

What you need Frozenpeaches 4cups(1000mL)Water 2cups(500mL)Sugar ¼cup(60mL)

Cornstarch 2Tbsp(30mL)Water additional3Tbsp(45mL)

Instructions

1.Placepeachesinasmallsaucepan.Addwaterandsugar. Heatovermedium-highheatuntilmixturecomestoa lowboilandpeachessoften.

2.Inaseparatesmallbowldissolvecornstarchin3Tbspofwater.

3.Removepeachesfromheat.Addcornstarchmixture. Stirgentlyuntilmixturethickens.

4.Puréeuntilsmooth.

5.Servewarmorcold.Deliciousservedontopofpancakes.

Pico de Gallo Salsa

B

Makes 4 cups (16 child-sized ¼ cup portions)

What you need Low-sodiumtomatoes 1-28oz(796mL)can,dicedWhiteonion 1mediumonion

Cilantro(optional) ¼cup(60mL),choppedLimejuice 1Tbsp(15mL)or½freshlime

Salt ¼tsp(1mL)Jalapenopepper 1medium,seededandribsremoved

Red,green,orange,oryellowpeppers 1cup(250mL),finelychopped

Instructions1.Washvegetables.2.Pourhalfthecanoftomatoesintoablender.Addjalapenopepper,

onion,cilantroleaves,limejuice,andsalt.Blenduntilfairlysmooth.3.Addtherestofthecanoftomatoesandblendbriefly.4.Adjustseasoningstotastebyaddingmorelimejuiceandsalt.5.Addsweetpeppers.6.LetthePicodeGalloSalsarestfor30minutesbeforeserving

toallowtheflavourstoblend.

Cook’s TipAdd black beans, corn, diced fresh tomatoes, frozen or fresh mango, cucumber, or grilled zucchini to change up the flavours. Serve Pico de Gallo Salsa with baked whole grain pita chips, or on top of a baked sweet potato with grated cheese and Greek yogurt.

Sheet Pan Vegetable and Chicken Fajitas

Makes 20 fajitas (12–15 child-sized portions, 1-2 fajitas per child)

What you need

onelesschickenthighs 2.2lbs(1kg) Sweetbellpeppers 4medium,sliced into½cmthickslices Cookingonion 2medium,thinlysliced Limes 4medium Wholegraintortillas 20small6’’tortillas (10tortillasperpackage)

FAJITA SPICE MIX Chilipowder 2Tbsp(30mL)

Salt 1tsp(5mL)Cumin 1Tbsp(15mL)

Oregano 1Tbsp(15mL)Smokedpaprika 1Tbsp(15mL)Onionpowder 1½tsp(7.5mL)Garlicpowder 1½tsp(7.5mL)Blackpepper 1½tsp(7.5mL)

Cook’s TipUse this spice mix in black bean quesadillas, sprinkled on sweet potato wedges, or mixed in yogurt for a Tex Mex dip.

Instructions1.Combineallspicemixingredientsinasmallbowlandmixwell.2.Marinatechickenin3Tbsp(45mL)ofhomemadefajitaspicemixforatleast1hour(uptoovernight).3.Preheatovento400°F(200°C).Placerimmedbakingsheetintheovenwhileitpreheats.4.Inlargebowltoss1Tbspofseasoningwithbellpeppersandonions.5.Carefullyremovethehotbakingsheetfromtheovenandspreadthepeppersandonionsevenlyacrossthesheet.

Placeintheovenandbakefor8minutes.6.Carefullyremovethesheetfromtheoven.Drainoffanyexcessliquidandaddthechicken,makingsuretoseparate

thepiecesofchickenfromeachother(toensuretheydon’tbaketogether).7.Returntotheovenandbakefor15–20minutesoruntilthevegetablesareroastedandchickeniscookedtoaninternal

temperatureof165°F(74°C).8.Removepanfromovenandsqueezelimejuiceovertopofcookedchickenandveggies.Serveinwholegraintortillas

with salsa, guacamole, and plain yogurt.

Strawberry and Rhubarb Sauce Makes 4 cups (12–16 child-sized ¼ cup portions)

What you need Freshstrawberries 2lbs(900g),choppedRhubarb 4stalks

Freshorange 1medium,juicedMaplesyrup 1Tbsp(15mL)

Instructions1.Washandchoptherhubarbforthesauce.2.Combinerhubarb,juicefromtheorange,andmaplesyrupinamediumpot.3.Bringmixturetoaboilandcookfor3minutesuntilsoftened.4.Addchoppedstrawberries,removefromheat,andletcool.

Cook’s Tip

Serve on top of plain yogurt or pancakes, or with cinnamon tortilla triangles. Cinnamon Tortilla Triangles: Brush 10 whole grain tortillas with a small amount of vegetable oil. Sprinkle with a mix of 1 Tbsp (15 mL) brown sugar and 2 tsp (10 mL) of cinnamon. Cut into eighths and bake in a single layer at 350 °F (180 °C) until crisp.

Strawberry Spinach Salad Makes 5 cups (10 child-sized ½ cup portions)

What you need Babyspinach 4cups(1L),lightlypackedStrawberries 1cup(250mL),sliced

Pumpkin seeds (omit for children under 4 years of age due to choking risk) ¼cup(60mL),unsalted

DRESSING Oliveorcanolaoil ½cup(125mL) Plainyogurt ¼cup(60mL) Freshlemonjuice ¼cup(60mL),approximately3lemons Maplesyrup 1Tbsp(15mL) Garlic 2cloves,minced Dijonmustard 1tsp(5mL) Salt/peppertotaste

Instructions

1.Topreparethedressing,combineoil,yogurt,lemonjuice,maplesyrup, mincedgarlic,Dijonmustard,andsalt/pepperinasmallbowl.Setaside.

2.Washandtrimspinachandplaceinalargesaladbowl.

3.Addstrawberriesandpumpkinseeds(ifusing);tossgently.

4.Immediatelybeforeserving,drizzlewithdressing.

Cook’s TipUse other berries or pear, apple, or drained canned Mandarins instead of strawberries. If using Mandarins, the drained juice can be used in place of fresh lemon juice in the dressing.

Vegetable and Fish Chowder

Greenorredpepper 1,chopped Water Low-sodiumchickpeas 3-19oz(540mL)cans

Makes 20 cups (20 child-sized 1 cup portions)

What you need Onion 1medium,dicedCarrots 2large,dicedZucchini 2small,dicedCelery 4stalks,diced

Sweetpotatoes 2medium,dicedOliveorcanolaoil 2Tbsp(30mL)

Low-sodiumchickenstock 8cups(2000mL)Rawfishpieces 2.2lbs(1kg),deboned,choppedintobite-sizedpiecesEvaporatedmilk 2cans(354mLeach)

Corn 1cup(250mL),frozenSalt ¼tsp(1mL)

Pepper ¼tsp(1mL)Freshdill ¼bunchmincedor1Tbsp(15mL)dried

Instructions

1.Inalargepot,sautéalldicedvegetablesinoilovermediumheatuntilsoft.2.Addchickenstock,coverwithlid,andsimmerforapproximately30minutesuntil

sweet potatoes are tender. 3.Cutfishpiecesintobite-sizedchunks.4.Addfishpieces,evaporatedmilk,andcorntopot.Simmeruntilfishiscooked

(about10minutes).Ensurechowderreachesaninternaltemperatureof165°F(74°C).5.Seasonwithsaltandpepper.Adddillpriortoserving.

Cook’s TipHave fun with this chowder by using different types of fish or veggies. Salmon (fresh or canned) or trout are healthy, tasty options.

Vegetable Chana Masala Makes 14 cups (28 child-sized ½ cup portions)

What you need Onion 1large,finelychoppedGarliccloves 3,finelychopped

Ginger 2tsp(10mL)orabout1inch(2.5cm)gratedfreshgingerrootOliveorcanolaoil 2Tbsp(30mL)

GaramMarsalaspiceblend 1Tbsp(15mL)Cumin 1Tbsp(15mL)

Salt 1tsp(5mL)Low-sodiumcannedtomatoes 2-28oz(796mL)cans

Sweetpotato 1,choppedCauliflower 4cups(1L),cutintosmallfloretsor3cups(750mL),frozen

Parsley to garnish Instructions

1.Sautéonions,garlic,andgingerinoilinalargepanonalowheat.Addspicesandsaltandcook1–2minutes.

2.Addtomatoes,sweetpotato,cauliflower,andgreenorredpepper.Gentlycookforanother2minutes.Addwaterifneeded.Coverandletsimmerfor15minutes.

3.Adddrainedandrinsedchickpeas.Cookfor20minutesuntilsaucethickens. Remove from heat and sprinkle with fresh parsley.

Cook’s TipServe this mild curry in whole wheat tortillas or roti wraps with fresh veggies such as cucumber and sliced tomato, and plain yogurt. Another option is to serve with whole grain naan or chapattis and a salad.

Vegetable Minestrone Soup Makes 14 cups (28 child-sized ½ cup portions)

Cook’s TipServe this soup with Veggie and Bean Quesadillas!

What you need Oliveorcanolaoil 2Tbsp(30mL)Onion 1large,choppedGarlic 2cloves,minced

Carrots 2large,peeledanddicedSweetpotatoes 2medium,diced

Celery 3stalks,dicedLow-sodiumdicedtomatoes 1-28oz(796mL)can

Low-sodiumchickenorvegetablestock 8cups(2L)Drywholegrainnoodles 2cups(500mL)(macaroniorpenne)

Driedbasil 1–2tsp(5–10mL)Oregano 1tsp(5mL)Spinach 1bunch,choppedZucchini 2small,chopped

(other types of squash may be substituted)Low-sodiumbeans 2-19oz(540mL)cans,drainedandrinsed

(kidney, white kidney, navy, black beans, or chickpeas)Salt ¼tsp(1mL)

Pepper ¼tsp(1mL)Instructions

1.Heatoilinalargepotonthestovetopovermediumheat.Sautéonionandgarlicuntilsoftened.2.Addcarrots,potatoes,celery,tomatoes,andchickenbroth.Bringtoaboilandcookfor10minutes.3.Addpasta,driedbasil,oregano,spinach,zucchini,andbeans.4.Seasonwithsaltandpepper.5.Reduceheattolowandsimmeruntilvegetablesandpastaarecooked.Ifsoupbecomestoothick,addmorestockorwater.

Veggie and Bean Quesadillas Makes 8 small tortilla sandwiches cut into 6 wedges (16 child-sized portions)

What you need Wholegraintortillas 16-small6”tortillasCheddarcheese 3cups(750mL),shredded

Low-sodiumblackbeans 1-19oz(540mL)canOliveorcanolaoil 1Tbsp(15mL)

Redpepper 1cup(250mL),finelydicedGreenpepper 1cup(250mL),finelydiced

Broccoli 1cup(250mL),finelydicedChilipowder 1tsp(5mL)

Saltandpepper ¼tsp(1mL)eachInstructions1.Preheatovento350°F(180°C).2.Place8tortillasonalargecookiesheetlinedwith

parchment paper. Sprinkle with half the cheese.3.Drainandrinsebeans.4.Sautéredpepper,greenpepper,broccoli,andbeans

untilsoft(about5minutes)inoil.5.Addchilipowder,salt,andpepperandsautéfor5minutes.6.Dividemixtureevenlyovertortillas.7. Sprinkle with remaining cheese.8.Placetortillasovervegetablemixtureandcheese.9.Bakefor10minutesoruntilcheeseismelted.10.Cutintosixtriangles.

Cook’s TipServe with another meat and alternative choice, such as a bean salad or a soup with legumes, to ensure adequate meat and alternative is offered to each child for a meal. These quesadillas are delicious with fresh Pico de Gallo Salsa and plain Greek yogurt.

Veggie and Fish Tacos Makes 32 tacos (16 child-sized portions, 2 tacos per child)

What you need Garlicpowder ½tsp(2.5mL)Chilipowder 1tsp(5mL)

Cumin 1tsp(5mL)Driedoregano ½tsp(2.5mL)

Whitefishfillets,freshorthawed 2.5lbs(1.16kg)Oliveorcanolaoil 2Tbsp(30mL)

Lime 2medium,juicedRedcabbage 3cups(750mL),shredded

Salt ½tsp(2.5mL)Wholegraintortillas 32small6”tortillas

Cook’s TipThese tacos are delicious served with other vegetables such as grated carrots, sweet pepper strips, lettuce, salsa, and sliced or mashed avocado.

Instructions1.Preheatovento375°F(190°C).Greasebakingsheetwithnon-stickcookingspray.2.Mixtogetherallspicesforseasoningblendandsetaside.3.Rinseandpatdrythawedfish.Placefilletsonbakingsheet.Brushthetopofeachfilletwitholiveoil.Seasonwithseasoning

blendandsqueezejuicefrom1limeoverthetopofthefillets.4.Bakefor15–20minutesoruntilfishisopaqueandflakeseasilywithafork(testinthemiddleofthethickestpiece),and

internaltemperaturehasreached158°F(70°C).NOTE:Cookingtimemayneedadjustmentdependingonthethickness andsizeofthefillets.

5.Whilefishisbaking,preparemarinatedcabbagebymixingshreddedcabbagewithjuiceof1limeand½tspsalt.6.Warmtortillas.7.Toassembletacos:placefish,brokenupslightly,lengthwiseinthemiddleoftortilla.Topwithmarinatedcabbageandserve.

Wild Rice and Blueberry Pancakes Makes 16 pancakes (8 child-sized 2-pancake portions)

What you need Largeflakedoats 1cup(250mL)Wholewheatflour 1cup(250mL)

Bakingpowder 2½tsp(12.5mL)Eggs 3whole

Brownsugar 2Tbsp(30mL)Milk 2cups(500mL)

Vanillaextract 1tsp(5mL)Non-hydrogenatedmargarine 2Tbsp(30mL),melted

*Wildrice ½cup(125mL),driedor 1¾cups(437mL),cooked

Blueberries 1cup(250mL),freshorfrozen

Instructions

1.Pulseoatsinablenderorfoodprocessoruntiltheyarethesametextureasflour.2.Mixgroundoats,wholewheatflour,andbakingpowderinalargebowl.3.Inaseparatemediumbowl,whiskeggsandsugaruntilblended.Addmilkandvanillaandstiruntilcombined.4.Slowlyaddthemilkandeggmixtureintotheoatsandflourmixture.Don’tovermix;juststirlightlyuntilthebatteriswet.5.Usingaspatulafoldinmeltedmargarine,blueberries,andcookedwildrice.6.Sprayandheatagriddleorflatpanovermediumheatuntilhot.Ladle¼cupofbatterforeachpancakeontothegriddle.7.Letpancakescookuntilbubblesstoppoppinginthecentreofthepancake,aboutthreeminutes.Checkthatthebottom

of the pancake is a golden colour. 8.Flippancakesandcookforaboutaminute.Pancakescanbekeptinawarmoven.Enjoywithpeachsauce.* Cook the rice the day before as this can take up to 45 minutes. Follow package instructions for cooking and refrigerate promptly.

ActivitiesThese quick activities will help children explore and learn about vegetables and fruit and making healthy food choices. You can incorporate them into your daily plans. Printable versions of the activity tools are available at odph.ca/child-care-resources.

· Activity Cards · Memory Game· Vegetable and Fruit Flash Cards · Vegetable and Fruit Book List· Bingo

The Activities have been adapted with permission from Ottawa Public Health.

48

Safety Note

For all games and activities, make sure you do not use any food items that children in your centre may be allergic to.

49

Salad Toss!

Steps1.Tellchildrenyouaregoingtopretendtomake

a salad.

2.Oneatatime,haveeachchildcalloutwhat healthy food they would like to add to the salad.

3.Aftereachchildaddsaningredient,havechildren “toss” the salad by jumping, wiggling, and spinning around.

Variations•Followtheactivitystepsbutmakeasoup.Havechildren“stir”thesoupbyspinningaround.

• In the summer, have children make a fruit salad.

Colour, Colour Everywhere

MaterialsVegetableandfruitflashcards

StepsAskthesequestions:

1.Whatisyourfavouritevegetable?Whatcolourisit?

2.Whatisyourfavouritefruit?Whatcolourisit?

HarderHave children cut out pictures of their favourite fruits and vegetables from magazines and make a collage to take home.

50

I Love my Veggies and Fruit

StepsAskthesequestions:

1.Ifyoucouldchooseanyvegetabletoeattoday,whatwoulditbe?

2.Isthereanewvegetableyouwouldliketotry?

3.Isthereavegetableyouwouldliketosharewithafriend?

4.Isthereisavegetableyouwouldlikeyourteachertotry?

5.Repeattheabovequestionswithafocusonfruits.

EasierAsk children to name their favourite fruit or vegetable.

Edible ArtMaterialsPlates;fruitandveggiessuchasstrawberries(cutinhalf),broccolitops, cucumberslices,appleslices,pepperslices,celerysticks,orangewedges

Steps1.Giveeachchildamixtureofingredientstocreateedibleart.2.Encouragethemtomakeshapes,faces,animals,orflowers.3.Eatthecreations!

Variations•Beforechildreneattheircreations,takepicturesofthemwiththeiredibleart.Displaythepicturesaroundthecentreorinanewslettertoparents.

• Use the fruit and vegetables served that week to make the edible art.

Make sure to follow proper hand washing before and after the activity. Safety Note Ensure foods are prepared in a way to prevent choking.

51

Mystery BoxMaterialsSmallbox;paperbag;differentfruitandvegetableslikebroccoli,carrots,apples, bananas, grapes, melons, beans, mushrooms, lemons, etc.

Steps1.Prepareamysteryboxbycuttingthetopoffasmallbox.Placeasinglefooditeminthebox.

2.Placetheboxinapaperbagsochildrencannotseeinside.

3.Haveadiscussionaboutthefivesenses:sight,smell,taste,touch,andsound. Relatethesensestofood.Forexample:

• Sight:seeingdifferentcoloursonaplatecanmakethefoodappealing• Smell:oursenseofsmellhelpsustastethedifferentflavoursinfood• Taste:foodshavemanytastes,suchassweet,sour,salty,andbitter• Touch:foodscanhavemanytextures,suchascrunchyandcreamy• Sound:hearingdifferentsoundswhenweeatcanmakeeatingmoreinteresting

4.Askchildrentoguessthefooditemintheboxbytouchingorsmellingit.

VariationInthemorning,fillthemysteryboxwiththevegetablesandfruitthatareonthemenuthatday.

Safety Note It is not recommended that the children taste the foods that all the children have touched.

Make Me a RainbowMaterialsColouredconstructionpaper;tape;markers;crayons; Optional:vegetablesandfruitflashcards

Steps1.Makeabigrainbowfromcolouredconstructionpaperandtapeittothewallwherechildrencanreach.2.Havechildrendrawpicturesoftheirfavouritefruitandvegetablesonthematchingcolourontherainbow,

such as bananas on yellow and blueberries on blue.3.Discusstheimportanceofeatingvegetablesandfruitfromallthecoloursoftherainbow.

Easier Provide food pictures for younger children to glue onto the rainbow.

Variations• H ave children draw the fruit and vegetables served that day.•Atsnacktime,havechildrenmakearainbowwithavarietyoffreshvegetablesandfruit.

They can name the colours as they make their own rainbow plate. •Makearainbowplacemat.Havechildrendrawtheirfavouritevegetablesandfruiton colouredconstructionpaperandlaminate.

52

Taste TestMaterialsVarietyofvegetablesandfruit;plates;napkins

Steps1.Decidewhatfoodstotastetest.Herearesomeideas:

•Apples:red,green,yellow•Grapes:red,green,purple•Bellpeppers:red,orange,green,yellow•Vegetables:turnip,squash,Brusselssprouts,sweetpotato,snappeas

2.Cutthefoodsintobite-sizedpieces.3.Havechildrenchoosewhichfoodstheywanttotastetest.Donotpressurechildrentotryfoods.4.Askwhichfoodsweresweet,sour,crunchy,etc.

VariationIn the morning, have children taste test the vegetables and fruit that will be served for lunch that day.

Make sure to follow proper hand washing before and after the activity. Safety Note Ensure foods are prepared in a way to prevent choking.

Make a MatchMaterialsPicturesofvegetablesandfruit;tape

Steps1.Cutoutlargepicturesofdifferentvegetablesandfruitfromgrocerystoreflyers.2.Stickthepicturesonthewallsaroundtheclassroom.3.Calloutthenamesofthevegetableandfruitpicturesonthewalloneatatimeandaskchildren

to walk over and stand beside that picture.

Easier1.Cutouttwopicturesofeachvegetableandfruit.2.Stickthepicturesonthewallsaroundtheclassroom.3.Calloutthenamesofthevegetableandfruitpicturesonthewalloneatatimeandaskchildren

to walk over and stand beside that picture.

Variations• A sk children to run, jump, or hop to the food picture on the wall. • A sk children to name a food served that day that is a fruit and a vegetable.•A skchildrentonamethevegetablesorfruitservedfromdifferentcolourcategories.

53

Fruit Show and TellMaterialsOptional:picturesofhealthyfoods

Steps1.Askchildrentobringinapictureoftheirfavouritefruit.

2.Havechildrenstandinacircle.

3.Havechildrentaketurnstoshowandtelltheirfavouritefruit.

HarderHave children draw their own pictures of their favourite fruits and vegetables for show and tell.

Variations• P rovide children with cut-out pictures of foods that they can choose from to show and tell.

Veggie and Fruit Scavenger HuntMaterialsPicturesofvegetables(andotherhealthyfoods)orpicturesfromflashcards;onebucketforeachchild

Steps1.Cutoutpicturesofvegetablesandfruitfromgrocerystoreflyersoruseprovidedflashcards.

2.Hidethepicturesaroundtheclassroom.

3.Giveeachchildabucket.

4.Havechildrenfindasmanyvegetablesandfruitastheycan.

5.Onceallchildrenhavefoundsomepictures,havethemsortthepicturesintoonepileforvegetables and another pile for fruit.

6.Havechildrenstandtogetherinacircle,holdupthevegetablesandfruittheyfound,andnamethem.

54

Mix it upMaterialsFruitcutintobite-sizedpieces;onesmallbowlperchild;onelargebowl; spoons;napkins

Steps1.Cutfruitintobite-sizedpiecesandputintosmallbowls.

Put one type of fruit in each bowl.2.Giveonesmallbowltoeachchild.3.Passaroundthelargebowlandaskeachchildtoaddaningredient

from their individual bowl to the large bowl.4.Tossthefruitsaladandgivesometoeachchild.

Variations• D o the same with vegetables to make a vegetable salad. • I n the summer, take the salad outside and have a picnic. • U se seasonal fruit and vegetables.

Safety Note Make sure to follow proper hand washing before and after the activity. Ensure foods are prepared in a way to prevent choking.

Find Food Fun!MaterialsFruitandvegetablesflashcards

Steps1.Makeflashcardsbygluingpicturesofhealthyfoodsontoconstructionpaperoruseprovidedflashcards.2.Havechildrenstandtogetherinacircle.3.Displayoneflashcardatatimeandaskthesequestions:

• Whatfoodisthis?• Whatcolourisit?

4.Oncechildrenhaveansweredthequestions,askthemtojumpupanddowniftheyliketoeatthatfood.

Harder Askchildrenwhatletterthefoodstartswith.

VariationVarythephysicalactivitymovementsinresponsetothequestion(Doyouliketoeatthefood?), such as standing on one foot or stretching to reach the sky.

55

How Does Your Garden Grow?MaterialsRecycledindividualsizedyogurtcontainersorplasticcups(oneperchild);blackearth;tomatoplantseeds orothervegetableseedsthatgrowquickly;cookiesheetortray

Steps1.Writeeachchild’snameononeoftheyogurtcontainersorcups.2.Pokeaholeinthebottomofeachcontainer.3.Filleachcontainerwithblackearth.4.Haveeachchildplantaseedortwointheircontainer.5.Placethecontainersonacookiesheetortrayfordrainage.6.Waterandplaceinanareawithsomesunexposure.7. Help children water the plants as needed.8.Monitortheplantsastheysproutanddiscusshowvegetablesgrow.

VariationIfyouhavesproutedplantsinthespringorearlysummer,fillsomelargeclaypotswithblackearth. Have children help you transfer their seedlings to the clay pots. Watch the plants as they grow and vegetables start to appear. Help children pick the vegetables and let them eat what they have grown.

Safety NoteDo not grow raw sprouts (e.g., alfalfa, bean, clover, radish, and mung beans).

Vegetable and Fruit Flash Cards

Use these flash cards to play games and do activities promoting brightly coloured vegetables and fruit! Printable versions available at odph.ca/child-care-resources

56

BINGO

Instructions for Playing BINGO.

Materials

Fruitandvegetablecards;tokensorchips. Printableversionsareavailableatodph.ca/child-care-resources

Steps

1.Shufflethevegetableandfruitflashcardsandplacetheminastackfacedown.

2.Oneatatime,havechildrenturnoveracardandcalloutthenameofthevegetable/fruit.

3.Childrenwhohavethematchingvegetable/fruitontheirBINGOcardplaceachipontopofthe picture on their card.

4.Continueturningovercardsfromthestackuntiloneplayerhasalloftheirsquarescovered.

57

Memory Game

Instructions for Playing the Memory Game

MaterialsFruitandvegetablememorygamecards.Printableversionsareavailableatodph.ca/child-care-resources

Steps

1.Shufflethecardsandplacethemfacedownonthetableorfloor.Spreadthemoutinrowsorinrandomorder.2.Havechildrentaketurnsflippingovertwocards.Ifthecoloursdon’tmatch,placethecardsfacedownintheir

originalposition.Iftheydomatch,theplayerkeepsthecards.3.Continuetakingturnsflippingcardsuntilallmatchesarefound.

58

Vegetable and Fruit Book List

Book Author DescriptionShows young children where fruits and vegetables come from and can be a valuable resource for parents to use to explain the source of some foods. The book features alittlegirl,Sal,andhermotherastheypickblueberriesforwinter.

Blueberries for Sal RobertMcCloskey

D.W. the Picky Eater MarcBrown

Shows what can happen when a picky eater ends up loving the one vegetable she hatesthemost—spinach!Thisbookisfuntoreadanddiscusseshowtorespectchildren’seatingpreferences.

Eating the Alphabet LoisEhlert Helpschildrenlearnaboutthedifferenttypesoffruitsandvegetablesavailable,

while also helping them learn their ABCs.

Garbage Helps Our Garden Grow: A Compost Story

Linda Glaser

Describes how one family makes compost for their garden and teaches how to start yourowncompostbin.Bananapeels,grassclippings,andevenanoldjack-o’-lanterngo in the compost bin, and out comes compost. The compost goes into the garden to make the soil rich for new plants.

Go, Go, Grapes! April Pulley Sayre Teachesyoungchildrenaboutthenamesfordifferentfruits. Includes colourful pictures.

Growing Vegetable Soup LoisEhlert

Encourageschildrentoeatavarietyofvegetables,growtheirownfood,andenjoythem with family. This book describes how a father and a child grow a variety of vegetables together in their own garden to make a vegetable soup.

How a Seed Grows Helene J. Jordan Shows how seeds grow into plants and trees. The book helps children learn simple steps for turning seeds into their own garden.

How Do Apples Grow? BetsyMaestro

Takes young readers on a trip to an apple orchard, describing how apples maturefrombudtoblossomtojuicyfruit.Thebookalsodiscussesfertilization andpollinationandincludesdiagrams.

Teaches children about the interplay among all living things, and the good feeling thatcomeswithcommunityparticipationandsharing.WhenhungryLittleGroundhogtriestoeatsomevegetablesoutofSquirrel’sgarden,kindSquirreltakeshimunder his proverbial wing and shows him how to plant his own veggies.

How Groundhog’s Garden Grew Lynne Cherry

Encouragesyoungchildrentotrynewfoodsthatmaybeunfamiliartothem. Inthebook,twofriendsenjoydifferentkindsoffoods.PiggieencouragesGerald the elephant to try some of his “slop,” a popular meal in his culture.

I Really Like Slop MoWillems

Muncha! Muncha! Muncha! Candace Fleming

Encouragesyoungchildrentoeatavarietyofvegetableslikelettuce,carrots, peas,andtomatoes.Afterplantinghislong-awaitedgardenfullofdeliciousfoods, Mr.McGreelylooksforasolutionforthebunniesthatareeatinghiscrops.

One Bean Anne Rockwell Shows the progress of a bean as a boy soaks it, plants it, waters it, re-pots it, and watches more beans grow.

One Watermelon Seed CeliaB.Lottridge

Teaches children what produce can be grown in their own backyard, such as watermelons,tomatoes,andcorn.Alongwithbeingagreatcountingbookforchildren, it also helps them see where their fruits and vegetables come from.

Showshowwithalittlehelpfromawateringcan,brightsunlight,andalotofpatience,seedsinacommunitygardengrowintosprouts,whichgrowintostems,followed by leaves and buds. The garden will soon be teeming with life and ready foraharvestseasoncelebration.

Plant a Little Seed Bonnie Christensen

59

Book Author Description

Rah, Rah, Radishes! April Pulley Sayre Teacheschildrenaboutthedifferenttypesofvegetablesavailable.Thisfunread-aloudbookforyoungchildrenhashigh-qualityphotosthatwhettheappetite.

Rainbow Stew Cathryn FalwellShows all the ingredients that can be sliced, chopped, peeled, and diced for a great big pot of mouth-watering Rainbow Stew. Delicious ingredients include yellow peppers, purple cabbage, red tomatoes, green zucchini, orange carrots, and more.

The Carrot Seed Ruth Krauss Demonstrateshowpatienceandperseverancecanyieldwonderfulandtastyresults.This classic children's book focusses on carrots, gardening, and hard work.

The Enormous Turnip Kathy Parkinson Describes what happens when a very, very large turnip doesn't want to be pulled

out of the ground.

The Pumpkin Book Gail Gibbons Teacheschildrenhowpumpkinsgrow,alongwiththeirtraditionalusesand culturalsignificance.

Today is Monday EricCarleIntroducesyoungchildren(andtheirparents)tothevarietyofdifferentfoodstheycaneatduringtheweek,allthewhileencouragingeatingwithothers,listeningtohungercues,andeatingnon-processedfoods.

What’s for Lunch Sarah L. Thomson

Encourageschildrentoeatavarietyofdifferentvegetablesandfruits,whilealsoreminding them to drink water instead of sugar-sweetened beverages. Colourful illustrationsshowthedifferentfoodgroupsandthehealthyfoodsthatfallinto each group.

What’s so Yummy? All About Eating Well and Feeling Good

Robie H. HarrisOffersbothchildrenandadultsafunandeducationalreadaboutmanydifferenttopicsinhealthyeatingandnutrition,suchasabalanceddiet,hungercues,andallergies,aswellasfoodsecurityinitiatives.

TheabovebookdescriptionsprovidedbyOttawaPublicHealth,variousbookpublishers,andbook-sellingwebsites.

60

Supporting and Engaging FamiliesPromote Paint Your Plate

Families play a key role in shaping children’s eating habits. Involve parents and caregivers in Paint Your Plate by encouraging them to offer more brightly coloured vegetables and fruit in the home. Share practical healthy eating tips, tools, and resources to create awareness of the benefits of eating brightly coloured vegetables and fruit and easy ways to add them to meals and snacks by running a Paint Your Plate campaign. Printable versions of the resources are available at odph.ca/child-care-resources

Activity ideas:

• Display the Paint Your Plate posters in the halls, in each classroom, and at the entrance to the child care centre.

• Post the Paint Your Plate entrance sign at the entrance to make visitors aware that the centre is running a Paint Your Plate campaign.

• Display the page sized vegetable and fruit fact sheets for parents to take home. Post the sheets beside your menu.

• Display copies of the seasonal recipes or share with families.

•Sharepicturesofvegetableandfruitactivitieswithparentsinacentrescrapbookoryearbook.

•Makevegetablesandfruitpartofthecentre’slearningstations,games,andactivities.Havearegistereddietitianoffera short workshop to launch the campaign to help teachers feel comfortable with campaign materials and tools.

•Inserttheshort,formattedPaintYourPlateseasonalnewslettersinbulletinsforfamilies.Theseseasonalnewslettersfeaturequickandeasywaystoincludemorevegetablesandfruitinmealsandsnacks.

Entrance Sign

Display these signs above or on your entrance door or use as a bulletin board header.

17” x 11” 24” x 12” 36” x 18”

61

Posters

Display these posters in common areas where children, child care providers, and family gather.

62

Paint Your Plate Newsletter Inserts

To introduce the campaign:

GREAT NEWS! OurchildcarecentreisofferingthePaintYourPlateVegetablesandFruitprogram.Thismeanswewillbeservingbrightlycolouredvegetablesandfruitatallmealsandsnackstoboostchildren’sintakeofthesenourishingfoods.

Canadianchildreneatlessthantherecommendedfiveservingsadayofvegetablesandfruit.Eatingplentyofvegetablesandfruitgiveskidsvitamins,minerals,fibre,andnutrients.Thishelpsthemtogrow,dobetterinschool,playsports,andenjoyotheractivities.

Our menus will feature a colourful range of vegetables and fruit. Your child will:

• explore different vegetables and fruit at meals and snacks

• learn about new vegetables and fruit: how they taste and smell, how they’re grown, and how to prepare and cook them

• be more likely to meet their recommended vegetable and fruit intake

• learn about food by participating in activities and watching their peers, educators, and friends

Wewillusefun,creativeactivitiestohelpkidslearnaboutnewvegetablesandfruit.Wewillalsohavecolourfulresources for families displayed throughout the centre. We want to share this great program with you so stay tuned formoreinformation.TogetherwecanlearntoPaintYourPlate.

Paint Your Plate with vegetables and fruit!

Paint Your Plate Seasonal Newsletter InsertsWinter

63

64

Spring/Summer

65

Fall

66

Paint Your Plate with Veggies and Fruit

Dear Parents,This week your child will explore a rainbow of vegetables and fruit. Vegetables and fruit come in a variety of different colours—red, yellow/orange, green, blue/purple, and white/tan/brown. We will be promoting these messages:

•Offeratleastonedarkgreenvegetable(e.g.,broccoli,romainelettuce,greenpeas,spinach)andoneorangevegetable orfruit(e.g.,sweetpotatoes,carrots,wintersquash,cantaloupe,peaches)eachday.Butdon’tstopthere!

• Go for red cherries and strawberries, blueberries and purple grapes, yellow peppers and squash, and brown pears andwhiteparsnips.Differentcolouredvegetablesorfruitgiveyourbodydifferentnutrientseachday.

• Serve vegetables or fruit at each meal or snack. Let your child decide how much to eat.

You can boost vegetables and fruit at home too. Try these tips for success:• Start early. Introduce vegetables and • Pack them up. Bring washed and cut

fruit to children when they are young. vegetables and fruit with you on road tripsorforaftersportspractice.•Offersmallamountsandbepatient.

Givechildrentimetobecomefamiliar •Makeatrade.Swapasideoffries withdifferentflavoursandtextures. withveggiesticks,salad,orfruit Offervegetablesandfruitcutinto wheneatingout.differentshapes(e.g.,sticksorcubes), • A dd them in. Add extra vegetables or serve them raw or cooked, crunchy to homemade and prepared foods, orsofter,toincreaseinterest. such as adding frozen mixed

• B e prepared. Keep a supply of washed vegetables to a macaroni beef and cut vegetables and fruit in the casserole. Smoothies are another fridge for easy snacking. great way to add in more vegetables

and fruit.

Stop by the centre for Paint Your Plate factsheets with tips on eating more vegetables and fruit. Together we can help children enjoy eating vegetables and fruit for a lifetime.

odph.ca

67

Paint Your Plate with vegetables and fruit!

Eat—Don’t Drink—Your Veggies and Fruit

Dear Parents,As part of the Paint Your Plate program, we are reviewing our menus to make sure we are offering the healthiest options.

Drinkswithaddedsugarsprovidelittlenutritionforgrowingchildrenandcancausedentaldecay.Sugarydrinksalsocanfill children up and bump out healthy drinks such as water or plain milk. We will not be serving sugary drinks at the centre.

Wewillservewaterandplainmilkduringsnackandmealtimes.Waterwillbeavailablethroughouttheday,andwewillremindchildrentodrink,especiallyduringhotweatherorwhilebeingphysicallyactive.Wewillservefresh,frozen,andcannedfruit andvegetables,whichhavemorefibreandnutritionthanjuice.

Infants,toddlers,andchildrendonotneedjuice.It’sbesttoeatvegetablesandfruitsinsteadofdrinkingthem.Ifyoudooffer juiceathome,HealthCanadarecommendslimitingtonomorethan½cup(125mL)of100%juiceperday.

We encourage parents and caregivers to avoid serving these sugary drinks: •100%fruitand/orvegetablejuice• Sweetened fruit juice• Flavoured milks such as chocolate, strawberry, vanilla, or milkshakes•Fruit-flavoureddrinkssuchasfruitpunchorcocktail• Pop• Sports drinks•Flavouredorfortified(i.e.,addedvitamins)waters

odph.ca

68

Paint Your Plate with vegetables and fruit!

Paint Your Plate with Super Snacks!

Dear Parents,This week we’re focussing on super snacking. Our key message is to choose healthy snacks that include at least one brightly coloured vegetable or fruit.

For kids, healthy snacks are not only enjoyable, they are also necessary. Kids have small stomachs and they need regular snacks thatpackanutritiouspunch.

What makes a healthy snack?

•Includeavegetableorfruitwitheverysnack.ThenaddanotherchoicefromoneoftheotherthreefoodgroupsinCanada’s FoodGuide:GrainProducts,MilkandAlternatives,orMeatandAlternatives.

• Keep less healthy foods such as candy, cookies, and chips as an occasional treat.

How much snacking is okay?

• A good rule of thumb is to provide three regular meals a day, with snacks in between as needed.

Super snack ideas:• apple slices and cheese cubes• diced peaches with plain yogurt•carrotandcelerystickswithhummusdip• unsweetened applesauce and whole grain crackers• orange slices and hard-boiled egg•raspberries/bananas/blueberrieswithwholegraincerealandplainmilk

Thanks for supporting the Paint Your Plate program. We are encouraging children to learn more about new vegetables and fruit. Stay tuned for more tips and tools to help make vegetables and fruit the easy choices.

odph.ca

69

Paint Your Plate with vegetables and fruit!

70

Paint Your Plate at Breakfast!

Dear Parents,The Paint Your Plate program is in full swing.

Eachdaychildrenarehavingfunlearningaboutthetaste,smell,texture,feel,andsoundofanewvegetableorfruit.

Breakfastgiveschildrentheenergyandnutrientstheyneedtostarttheday.It’salsoaneasytimetoaddaserving or two of vegetables and fruit.

Ideas for vegetables and fruit at breakfast:•Offercolourfulfreshfruitinseason.Chopthemthedaybeforetosavetime.• Top whole grain cereal with sliced bananas, kiwi, or fresh berries.•Addfreshorfrozenberriestopancakebatterortoppancakeswithslicedpeaches.•Tophalfawholegrainbagelwithappleslices,asprinkleofcinnamon,andasliceofcheddarcheese.Broiluntilthecheesemelts.•Serveupabreakfastsmoothie.Blendyogurt,frozenberries,avocado,leafygreens(e.g.,spinach,kale),andasmallamountofmilk.•Addfrozenorfreshchoppedbellpeppers,broccoli,spinach,mushrooms,ortomatoestoeggsandomelettes.•TophalfawholegrainEnglishmuffinwithnutorseedspreadandslicedstrawberriesandbananas.Useatortillainsteadforatasty

roll-up.

odph.ca

Paint Your Plate with vegetables and fruit!

Paint Your Plate at Lunch!

Dear Parents,The centre continues to promote the Paint Your Plate program. Our goal is to make it easier for families to eat vegetables and fruit to protect against heart disease, stroke, type 2 diabetes, and many cancers. By eating more vegetables and fruit, children get more of the nutrients, fibre, and energy they need to grow, learn, play, and be healthy.

Familiesarealsoimportantrolemodels—childrenlearnbywatchinghowoftenvegetablesandfruitareservedandeaten at home.

Here are some ways to boost veggies and fruit at lunch, whether at school or at work:•Makeaneasytunatoss.Topromaine • Dip sliced sweet potato in a mixture lettucewithflakedtuna,quartered of egg whites and nutmeg. Bake on a cherry tomatoes, sliced black olives, lightlygreasedpanina425°F(220°C)onions, and red and yellow peppers. ovenfor20minutes.Pack a small container of balsamic • A dd grated apples, diced pears, or dressing for a tasty topper. sliced grapes to jazz up coleslaw.

• Top whole wheat pasta with pesto • A dd blueberries, sliced strawberries, or tomato sauce, and add a side of or mandarin oranges to green salads.veggiesticks. • T op homemade pizza with zucchini

slices, mushrooms, onions, red or • C hop, slice, and dice assorted orange pepper strips, shredded vegetables (e.g., carrot, zucchini, carrots, chopped spinach, and andcelerysticks;redandgreendiced tomatoes.pepperstrips;broccoliandcauliflower

tops;mushroomcaps;andcherry • Add extra fresh or frozen vegetables tomatoes).Servewithatastydip. tospaghettisauce,chili,lasagna,

casseroles, or stews.•Stuffminipitapocketswiththin

•S tuffwholewheatpitapocketswithapplesslices,romainelettuce,andshredded cheese, cubed meat, diced shredded cheese.tomato, and cucumber.

odph.ca

71

Paint Your Plate with vegetables and fruit!

72

Paint Your Plate at Dinner!

Dear Parents,Vegetables and fruit are good for the whole family. With a little planning and preparation, it is easy to add vegetables and fruit to your dinner time meals.

Paint Your Plate at dinner:• Aim to have at least half the dinner plate covered •Getgrilling!Usefirm,ripeproducesuchaseggplant,leeks,

with vegetables. zucchini, green and red peppers, mushrooms, squash, or corn onthecob.Topreventsticking,lightlybastewithvegetable•Servelow-sodiumsoup—tomato,vegetable,minestrone. oiloranon-stickspray.

•Savetimewithsalad-in-a-bag. • Top your homemade pizza with zucchini or squash slices, •Addasidesalad—bean,coleslaw,orleafygreenare mushrooms, onions, green or red pepper strips, marinated

great choices. artichokehearts,broccoliflorets,shreddedcarrots,freshtomato slices, chopped spinach, or even fruit, like pineapple.•Stirfrychoppedonions,snappeas,broccoli,andcauliflower.

Serve with brown rice, whole grain bulgur, or couscous. Add •Addextrafreshorfrozenveggiestoyourfavouritespaghettifruit such as pineapple, mango, or kiwi for a tasty twist. sauce, chili, lasagna, casserole, or stew.

odph.ca

Paint Your Plate with vegetables and fruit!

PAINT YOUR PLATE

While at Play Somechildrenspendalotoftimeatsportinggamesandpractices,clubs,andotheractivities.Theyneedwaterforhealthyhydration,andafterwardstheymay be hungry and need a healthy snack to refuel. Providingnourishingoptionsforpost-activitysnackingmakesitclearthathealthyeatingandphysicalactivitygo hand in hand.

Brightly coloured, fresh vegetables and fruit that are washed,cutup,andreadytoeatarethebestoptions.Kidscan’tresist!

Try :• Apples • C antaloupe • C ucumbers• O ranges • S trawberries • C herry tomatoes• Watermelon • B lueberries •C lementines• Grapes • Bl ackberries • P lums• Cherries • B ananas • N ectarines• Kiwi • P ineapple • C arrots• P ears • S ugar snap peas • P eppers• Peaches •Mango • C elery

•HoneydewMelon• Apricots

TO PREVENT CHOKING IN CHILDREN UNDER 4 YEARS OF AGE, CUT VEGETABLES AND FRUIT LENGTHWISE (E.G. , GRAPES), FINELY CHOP (E.G., CELERY, PINEAPPLE) OR CUT IN BITE SIZED PIECES.

73odph.ca

CELEBRATE THE Paint Your Plate Way

Weofteneatbirthdaycake,icecream,hotdogs,andotherlessnutritiouschoicesforspecialeventsandcelebrations.After,allit’sonlya“treat.”Healthyeatingpatternsincludetheoccasionaltreat.Butthinkabouthowoftenchildrenreallyhavetreats.Aretheyeatingtreatseveryday?Orevenseveraltimesthroughouttheirday?Havingtreatstoooftenbumpsoutthehealthier foods that give kids the nutrients they need to be healthy and grow.

Healthy foods can also be fun foods to enjoy during special occasions.

Be the hit of the party with Watermelon Fruit Pizza!

Birthday loot bags or prize ideas:•stickers • erasers • medals or ribbons• sidewalk chalk • crayons • spinning tops• bubbles • colouring books • Slinkies• fun shaped straws •craftmaterials• pencils •fingerpuppets

Ingredients:·1wholewatermelon·2–3cups(500–750mL)strawberries,

sliced·1sprigfreshmint·½tsp(2.5mL)vanilla·2cups(500gcontainer)Greekyogurt·1cup(250mL)blackberries·1cup(250mL)blueberries

Instructions:1.Carefullycutthewatermeloninto

oneormore1-inchroundslabs.2.Sliceaboutfivestrawberriesfor

each pizza you plan to make. Chop the mint.

3.CombinevanillaandGreekyogurt.4.Spreadyogurtonthewatermelon

“crust”;topwithberriesandmint.5.Cuteachpizzaintoeightequal

slices and serve immediately.

Olympian Fruit Freezes Makes8servings

Ingredients:·250mL(1cup)lemonyogurt·2cups(500mL)seedlesswatermelon,cubed·1pintfreshstrawberries,topsremoved·1mediumbanana,peeledandsliced·8papercups·8plasticspoons

Instructions:1.Placeyogurtandfruitinablendercontainer.Covertightly.2.Blenduntilsmooth.Pourintopapercups.3.Freezeuntilthickandslushy,about1hour.Insertaspoon,handleup,intoeachcup

offrozenfruitmixture.Returntofreezerandfreezeuntilsolid,atleast2hours.4.T oserve,removefromfreezerandletsitforabout10minutes.Peelpapercupoff

each treat and eat, using the spoon as a handle.

74 odph.ca

WAYS TO EXPOSE CHILDREN TO

Vegetablesand Fruit

• Involve your children in shopping, choosing, and preparing vegetables and fruit. Children are more likely to eat the foods they helped prepare.

• Use fun, easy-to-open containers for packed lunches. Letchildrenfillthemwiththeveggiesorfruitoftheirchoice.

• K eep vegetables and fruit visible. Have a bowl on the counter with fresh fruit such as apples, oranges, or bananas. Refrigerate cut-up vegetables and fruit in reusable containers for ready-to-go snacks.

• Serve a new vegetable or fruit along with a familiar one that yourchildlikes.Consideraddingatasty,nutritiousdipsuchashummus, guacamole, or plain yogurt.

• Change it up. Toss some blueberries in with the usual apple slices or serve mixed frozen vegetables instead of a single veggie (e.g., greenpeas).Exposingchildrentoavarietyofvegetablesandfruithelpsthembecomefamiliarwithdifferentflavoursandtextures.

•Practisepatience!Childrenmayneedtoseeanewfood10–15timesbeforetastingit.Keepofferingnewvegetablesorfruitatmealandsnacktimeswithoutanypressure,coaxing,orrewarding.

•Setregularmealandsnacktimessochildrenarehungryandreadytoeat.Offeronlywaterbetweenmealsandsnacks.

•Beapositiverolemodel.Childrenwillfollowyourexample.Theyare more likely to eat a variety of vegetables and fruit if they see you enjoying them on a regular basis.

SAVVY SOLUTIONS TO SPECIAL CHALLENGES:•Saveonpreptime.Usepre-packagedfresh,frozen,orcannedveggiesandfruit,orbuysalad-in-a-bag.•Besmartaboutstorage.Toextendtheshelflifeofyourproduce,usestoragetipsfromtheCanadianProduceMarketingAssociationatcpma.ca

•Makeitapriority.Onceaweektakeanhourtowash,peel,orchopvegetablesforquickaccessasneeded.•Avoidwaste.Makeaweeklymenuandbuytheamountofvegetablesandfruityouneedforeachmealandsnack.Reworkanyleftoversintothenextmealorsnack(e.g.,tossleftoverveggiesintoanomelette,salad,orpasta).Stockuponfrozenorcanned vegetables and fruit as a backup if you run out of fresh produce.

•Savemoneybyreadingtheweeklyflyersforsalesorcouponsforvegetablesandfruit.Buylocalorin-seasonproduce.Includefrozenandcannedvegetablesandfruit;theycanbecheaper,especiallyinthewinter,andlastlongerthanfreshproduce.

•Enjoyfresh,localvegetablesandfruitthatareavailableallyearlong.Toseewhenvegetablesandfruitsareinseason, visitFoodlandOntarioatontario.ca/foodland

•Removethecompetition.Makesureyourkidsaren’tfillinguponchips,cookies,andsugarydrinksbetweenmealsandsnacks.Keephealthychoicesonhandforfastandeasysnacking,suchfruitorveggiesticksandhummus.

odph.ca 75

DID YOU KNOW? Kids Don’t Need Juice!

Kidsdon’tneeddrinkswithaddedsugars.Even100%unsweetenedfruitjuiceisstillasugarydrink.Sugarydrinksofferlittlenutritionforgrowingbodies,and they can cause dental decay and erosion. They can alsofillchildren’sstomachsandbumpouthealthydrinks, meals, and snacks.

Plainwater,milk,orplainfortifiedsoybeveragearethebestchoicesforchildren(andadults!).Rememberthat children need more water when they are physicallyactive,andinwarmerweather.

What drinks have sugar?•100%fruitand/orvegetablejuice• sweetened fruit juice•flavouredmilkssuchaschocolate,strawberry,vanilla,ormilkshakes•fruit-flavoureddrinkssuchasfruitpunchorcocktail• pop• sports drinks•flavouredorfortified(i.e.,addedvitamins)waters

Encourage children to eat their veggies and fruit, and quench their thirst with water.

76 odph.ca

PAINT YOUR PLATE: Every Meal and

Snack Matters!

77

Veggies and fruit are good for you and your children.Withalittleplanningandpreparation,it’seasytoaddvegetablesandfruittobreakfast,lunch,dinner,andsnacktime.

Try these ideas to Paint Your Plate every meal of the day.

Add them in:• Top whole grain cereal with sliced bananas, kiwi, or fresh berries.•Addfreshorfrozenberriestopancakebatterortoppancakeswithslicedpeaches.•Stuffminipitapocketswiththinapplesslices,romainelettuce,andshreddedcheese.• Add grated apples, diced pears, or sliced grapes to jazz up coleslaw.• Add blueberries, sliced strawberries, or mandarin oranges to green salads.•Addsaladsides—bean,coleslaw,orleafygreenaregreatchoices.

Save time:• Add frozen or fresh chopped vegetables such as bell peppers, broccoli, spinach, mushrooms, ortomatoestoeggsandomelettes.

•Addfreshorfrozenvegetablestospaghettisauce,chili,lasagna,casseroles,orstews.•Topbakedbeanswithshreddedlettuce,gratedcarrots,andgratedcheese.•Savetimewithsalad-in-a-bag.•Offercolourfulfreshfruitinseason,choppedthedaybeforetosavetime.

odph.ca

Role Modelling

Families and child care providers help children develop healthyeatinghabitswhentheymodelhealthyeatingbehavioursandpositivebodyimage.Childrenaremore likely to eat colourful vegetables and fruit and other healthy foods and drinks when they see others eatingandenjoyingthem.

Children are always watching and listening. What child careproviderssayanddohaveasignificantimpactonwhat children see as “normal.”

Whether you mean to or not, your actions, attitudes, words, and behaviours influence children’s food choices, food behaviours, and body image.

78

Childcareproviders’andfamilies’attitudestowardhealthyliving,aswellastheirfoodchoices,trulyinfluencechildren’slifestyleandnutritionhabits.Whenchildrenseethattheircaregiversvaluehealthyeating,theymayalsobegintoseetheimportanceofmakinghealthyfoodchoices.However,thereverseisalsotrue.Ifchildrenseeadultseatingordrinkingnutritionallypoorchoices,theyreceivethewrongorcontradictorymessagefromtheirrolemodels.

WHAT IS POSITIVE ROLE MODELLING?Positiverolemodellingiswhenadultsenjoyeatingwellandbeingphysicallyactive,andtalkabouttheirlifestylehabits andbodyinapositiveway.Thishelpschildrenvaluehealthyeating,enjoymovingtheirbodies,andacceptandfeelgoodabout themselves.

BENEFITS OF POSITIVE ROLE MODELLING:•Reinforceshealthyeatingandbodyimageeducation•Encourageschildrentovalueandenjoyhealthyeating•Developschildren’spreferencesforhealthyfoodsandbeverages•Showsothersthatthechildcaresettingtakesthehealthofitschildrenseriously

TIPS FOR POSITIVE ROLE MODELLING:•Encouragehealthychoicesbyenjoyingavarietyofcolourfulvegetablesandfruitateachmealandsnack.

·Showchildrenyouareopentoandexcitedtotrynewvegetablesandfruit,andenjoyeatingthemindifferentways.

·Avoidsharingpersonaldislikeforfoodsorstatingyoudonoteatcertainfoods.·Letchildrenchoosewhattoeatfromthehealthyfoodsoffered;showthemhowtopolitelysay“nothankyou.”

• Avoid categorizing foods as “good” or “bad.”

•Respectthathealthybodiescomeinavarietyofshapesandsizes,andthathealthybodieslookdifferentforeveryone.

·Avoidcommentingonthesize,shape,orappearanceofyourselfandothers.·Focusonpositiveattributesinyourselfandothersthatarenotrelatedtoappearance,suchasattitudes,efforts,

skills,talent,andabilities.·Avoidmakingassumptionsonchildren’seatinghabitsandactivitylevelsbasedontheirweight/shape.

•Eatregularmealsandsnacks,payattentiontohungerandfullnesscues,andencouragechildrentodothesame.

·Whenpossible,choosefromthesamefoodandbeveragesofferedtochildren.·Eatwithchildren,whenpossible.Usethistimetotalkaboutthefoodsofferedandrolemodelproperutensil

use and table manners.

79

WHAT IS YOUR ROLE MODELLING PRACTICE?Reflectoniforhowyourbehavioursshowpositiverolemodellingwhenyoueattogetherwithchildren.

Ways to set a good example:

• Choose from the same foods and beverages served to children, when appropriate. • Avoid bringing in personal food and beverages in the child care areas. •Refrainfromusingpersonalelectronics(e.g.,cellphones)duringsnackandmealtimes.•Refrainfrommakingnegativecommentsaboutthefoodandbeveragechoicesserved.•Refrainfromconversationsaboutbodysize,amountoffoodeaten,dieting,andweightloss.• Treat all children the same way regardless of their body size or shape (e.g., avoid making judgment ontheamountoffoodachildchoosestoeat).

•Refrainfrommakingassumptionsabouthowwellorpoorlyachildwilleatbasedontheirweight.

odph.ca

A TOOLKIT FOR ONTARIO CHILD CARE PROVIDERS

ODPH is the independent and official voice of Registered Dietitians working in Ontario’s public health system. ODPH provides leadership in public health nutrition

to improve the health of Ontario residents.

For more information visit odph.ca