Menu Planning For Health

MENU PLANNING FOR HEALTH

Developed by:

The Public Health Nutritionists of Saskatchewan Working Group

Funding Provided by:

The Dairy Farmers of Saskatchewan August, 2007

Table of Contents

Menu Planning Basics Introduction and Canada’s Guide ...... 1 Steps for Menu Planning ...... 3 Tips for Menu Planning ...... 3 Menu Planner Form ...... 4 Planning Factors ...... 7 Menu Planning Checklist ...... 8 Sample Menu ...... 9 Menu Planning for Individuals/families Fast as an Option ...... 10 Preparation Tips for Fast ...... 11 Make A Meal in 20 minutes or Less ...... 12 Makeovers ...... 14 Meal Planning for Children Healthy for Kids ...... 16 Healthy for Kids ...... 17 Appendix A Canada’s Food Guide ...... 18 Appendix B 1. Serve Most Often ...... 19 2. Serve Sometimes ...... 20 3. Serve Least Often ...... 21 Appendix C Ideas for the Main Meal ...... 22 & 23 Appendix D Other Meal Ideas ...... 24 Appendix E Saving Money on Your Food Dollar ...... 25 Appendix F Good Food Buys ...... 27 Appendix G Buying in Season ...... 28 Appendix H Holiday/Event Planner ...... 29 Appendix I Canada’s Food Guide For Children Two to Five Years . . . . 30 Appendix J Food Safety ...... 31 Appendix K Food Handlers Storage Guide ...... 32 Appendix L The New Food Label ...... 35 Appendix M Recipe Revitalization & Recipes ...... 36 References ...... 40

Menu Planning For Health Table of Contents Introduction This menu planning tool has been designed to guide daily food choices over a period of time, or a cycle of weeks. The goal is to provide a variety of foods that supply the more than 50 nutrients a day that are necessary for good health, including adequate fibre. The cycle menu: • is a time-saving tool for those preparing the food • allows for cost control • makes pre-preparation and food purchasing easier Once the menu is created and recipes are perfected, the task of providing healthy, nutritious foods is less time-consuming and less stressful. should be flexible enough to include holidays, special occasions, and seasonal availability of foods. The menu uses Canada’s Food Guide (see Appendix A) as a basis for ensuring the necessary nutrients are provided. Refer to the Food Guide for the numbers of each food group recommended for individuals based on age & sex. See Appendix B for a guide to which foods should be served most often, and those to serve occasionally. The serving sizes, as well as examples of foods from each food group follows. In order to help visualize serving sizes, keep the following in mind: • 1/2 cup looks like 1/2 baseball • 1 cup is about the size of your fist

Grain Products One serving can be: • one slice of bread • 1/2 -1 cup of hot or cold cereal • 1/2 bagel (about the size of a hockey puck) or pita pocket • 1/2 a hamburger bun, pita or tortilla • 1/2 cup of rice or pasta Purchase or prepare breads, cookies, muffins and loaves with whole wheat in them to boost fibre content. To further increase nutritional value and fibre, add wheat germ, bran, oatmeal, dried fruit and nuts or seeds to grain products. Use brown rice and whole wheat pasta rather than white. Vegetables and Fruit One serving of this group can be: • a piece of fresh fruit (about the size of a baseball) • 1/2 cup of raw vegetable pieces • 1/2 cup cooked or canned fruit or vegetables (no added sugar in fruit) • 1/2 cup of unsweetened fruit or vegetable juice • 1/4 cup dried fruit (about the size of a golf ball) (Continued)

1 Menu Planning For Health To increase nutritional value as well as fibre, serve fruits and vegetables with the skins on whenever reasonable, such as baked and boiled potatoes, apples and kiwi fruit. Dried fruits add nutritional value to baked goods, or mixed with a handful of nuts make an easy .

Milk and Alternatives One serving from this group may include: • 1 cup of fluid milk or buttermilk • 1 cup fortified soy beverage • 3/4 cup yogurt • 1/2 cup evaporated milk • 1/4 cup dry skim milk powder • 1 1/2 ounces/50 grams cheese (25g is about the size of your thumb, 50 grams is like 3 dominoes) Lower fat milk products are recommended for a more heart-healthy diet, including 1% or skim fluid milks, cheeses that are 20% milk fat (M.F. or B.F.) or less, and yogurts that are 1% M.F. or less. Meat and Alternatives This group often makes up the entrée or main of the meals. Examples of one serving include: • 2-3 ounces/50-100 grams of cooked lean meat, fish or poultry (about the size of a deck of cards or the palm of your hand) • 1/3-2/3 cup canned fish (1/3 cup is like the cupped palm of your hand) • 1-2 eggs • 1/4 -1/3 cup tofu • 2 tbsp. peanut butter • 1/2 - 1 cup of cooked beans, peas or lentils • 1/4 -1/3 cup nuts or seeds

Fats & Oils About 3-4 tbsp. (45-60ml) of unsaturated fat should be eaten daily. Sources of this type of fat include oil used for cooking, or in dressings, soft margarine or mayonnaise. Water Water is essential to life. The body does not store water so it must be replaced daily. Include water as a choice for each meal or snack, especially in hot weather or when physically active. Other foods and beverages can be good sources of water or fluid, such as fruit, , milk, and decaffeinated and coffee. Aim to the equivalent of 9-13 glasses of fluid a day through a combination of these foods, beverages and water.

Menu Planning For Health 2 Steps for Menu Planning

1. Refer to Canada’s Food Guide (Appendix A) to see which foods fit into each food group. • Assemble your favourite recipes and for menu ideas. If desired, use the Meal Ideas worksheet (See Appendix C) to list all meal ideas. • If you are having trouble thinking of what to make for the main meal, see the filled in Ideas for the Main Meal (Appendix C) that has a few ideas. • You may want to start your planning by keeping a record of what is cooked each day for a week. 2. Use the Menu Planner form (p. 4) to begin planning meals for each week. 3. Select a meat or alternative for each meal, for every day of the week. 4. Select the grain product to go along with the meat or alternative. 5. Select vegetables (both cooked and raw) for each meal. 6. Add milk/alternatives and fruits as beverages, snacks and . 7. Use the “Menu Checklist” (page 8) to ensure nutrition, variety and appeal in your menu.

Tips for Menu Planning • Use weekly Menu Planning forms and Food Preparation Sheet (See next 3 pages) • Use a variety of foods from each food group in Canada’s Food Guide (See Appendix A). Choose foods from 3 of the 4 food groups for , and foods from each of the 4 food groups for and . Aim for food from 2 of the 4 food groups for snacks. • Consider color, shape, flavour, texture and temperature (see Meal Planning Factors, p.7) • Watch the current prices and consider your budget (see Appendices E & F) • Use foods that are in season (see Appendix G) • Plan around holidays and special occasions (see Appendix H) • Consider your equipment and storage space • Keep menus simple • Try some new foods • Try foods from another culture • Plan to use prepared entrees in another meal (see Once, Eat Twice at www.lancaster.unl.edu/food/ciqf.htm) • Keep food safe!! (Appendix J & http://www.fightbac.org/main.cfm)

3 Menu Planning For Health Week of Week Week of Week Milk/ Milk/ Milk/ Meat/ Meat/ Meat/ or Fruit or Fruit Menu Planner: Menu (3 of 4 food groups) Fruit/Juice Vegetable Vegetable Vegetable Vegetable

Alternatives Alternatives Grain/Cereal

Alternatives Alternatives Alternatives Alternatives

(one of each food group) (one of each food group) Grain product Grain product

Lunch Breakfast Meal Pattern Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Menu Planning For Health 4 Menu Planning:

Sunday Planning GROCERY LIST

Monday Grain Products

Tuesday Vegetables and Fruit

Wednesday Milk and Alternatives

Thursday Meat and Alternatives

Friday Other Foods

Saturday Non Food Items

5 Menu Planning For Health Food Preparation Sheet

Sunday Planned Menu Tasks to Be Done Ahead

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Menu Planning For Health 6 Meal Planning Factors Along with “Tips for Menu Planning”, there are a few other food combination factors to consider. These include: 1. Flavour • Try to balance tart flavours with sweet ones, mild flavours with highly seasoned ones and light with heavy. Examples: cranberry sauce with turkey, and roast beef with horseradish. • Try not to repeat flavours at a meal. Examples: Beef soup with a beef sandwich, or tomato soup and tomato juice served at the same meal. 2. Texture • Try to have a variety of textures at a meal. • Some textures include crisp, soft, grainy, smooth, hard and chewy. Examples: A crisp salad goes well with soup and raw vegetables go well with a sandwich. 3. Color • Try to have a variety of colors on a plate. This makes the food more appealing. Examples: A tossed green salad, mashed potatoes and steak would look attractive on a plate. Cauliflower, mashed potatoes and fish would not. 4. Shape • Having a variety of food shapes can make the meal more exciting. Example: Roast beef, mashed potatoes and peas. 5. Method of Preparation • Try to include a variety of preparation methods at a meal. Example: Serve both cooked and raw foods at a meal or hot and cold foods at a meal. • Balance higher fat preparation methods with lower or healthy fat options. Example: if a deep-fried or battered product (fish or chips) is served at one meal, serve a moderate fat menu item at the next meal (e.g.- pasta with a tomato-based sauce)

7 Menu Planning For Health Menu Checklist My Menu Yes No

1. Follows Canada’s Food Guide

• Contains with at least 3 of the 4 food groups

• Contains lunches/ with each of the 4 food groups

2. Uses appropriate serving sizes

• child-size portions for preschoolers

• standard portions for school-aged children and adults

3. Considers the intolerances, allergies, likes and dislikes of the individual/family

4. Uses a variety of foods, prepared in different ways

5. Considers :

• Colour

• Flavour

• Texture

6. Includes seasonal foods

7. Limits foods high in fat

8. Limits foods high in salt

9. Provides foods high in fibre

10. Can be prepared in the time available

11. Can be prepared with the equipment available

12. Can be prepared by the people available

13. Is within the food budget

Menu Planning For Health 8 Sample Menu

Meal Type of Food or Beverage Examples Breakfast 1-2 servings grains multigrain , oatmeal, bran cereal, low fat granola, whole wheat muffin, whole wheat pancake or waffle, multigrain bagel 1-2 servings fruit 100% juice, any fresh or dried fruit, berries 1 serving milk/alternatives skim or 1% milk, low fat yogurt, low fat cheese 1 serving meat/alternative egg, peanut butter AM snack 1 serving grains whole grain crackers, rice cakes, homemade muffin or loaf 1 serving fruit any fruit, applesauce, dried fruit (raisins, apricots) Lunch 1 serving meat/alternative lean chicken, beef or pork, fish, eggs, baked beans 2 servings grains whole wheat pasta, rice, multigrain bagel, whole grain bread 2 servings vegetables salad, vegetable sticks, 100% juice, any cooked vegetable and/or fruit 1 serving milk/alternatives skim or 1% milk, low fat yogurt PM snack 1 serving grains whole grain crackers or cookies, rice crisp squares or granola bar 1 serving fruit fresh fruit, dried fruit (raisins, apricots), or vegetables carrot sticks, cucumbers, vegetable juice Dinner 1 serving meat/alternative lean meat, fish, eggs, baked beans 2 servings grains whole wheat pasta, rice, multigrain bagel, whole grain bread 3 servings vegetables salad, any cooked vegetable, potato, and/or fruit fresh or canned fruit, 100% juice 1 serving milk/alternatives skim or 1% milk, low fat yogurt, frozen yogurt or ice cream Evening 1 serving grains pretzels, granola bar, whole grain crackers, Snack popcorn, rice cakes, dry cereal, whole grain muffin or loaf, multigrain bread 1 serving fruit 100% juice, dried fruit (raisins, apricots), or vegetables vegetable juice, any fresh fruit or vegetable

Note: Serve water or other fluid with each meal and snack.

9 Menu Planning For Health “Fast Cooking” as an Option

• Fast cooking uses shortcuts such as convenience products that are either partially or completely prepared and to which you add fresh ingredients and your personal touches. • Fast meals are not necessarily less nutritious than those made from scratch. They are simple meals that are quicker and easier to prepare. • You can buy or make ready-to-add foods and mixes to reduce preparation time at home. • Handy appliances such as the microwave, slow cooker and pressure cooker can help you speed up preparation time. Plan ahead: The Menu Planning form is helpful to write down the main meals of the day for each day of the week (see page 5). 1. Begin with meals that you will have time to cook. Is this a chance to make a double batch? 2. Fill in the gaps with fast menu ideas for those “on the go” nights when you have only 20 minutes to make a meal. See Make a Meal in 20 Minutes or Less (page 12), the recommended list, and Fast Food Makeovers (page 14). 3. Don’t limit certain foods to certain meals. For example, pancakes make a great supper meal. 4. Make meal preparation a cooperative effort. Include suggestions from family members who are willing to help cook. Post the menu in the cooking area where others can see it - on the fridge or bulletin board. Attaching a pencil can help everyone keep track of items to add to the next shopping list. 5. After a few weeks you will start to see 10 or 12 meals emerge as family favourites. Keep a list of these meals to jog your memory when you are planning. Keep the recipes for these meals handy in plastic protector sheets in a binder or photo album. This also helps make it easier for others to cook. 6. Organize your shopping list to include all items needed for your menus (See Menu Planning Form page 5).

Menu Planning For Health 10 Preparation tips for fast meals:

1. Keep pizza shells, grated cheese and portioned meat on hand. 2. Wash vegetables, trim, chop and store in zipper locked plastic bags or plastic containers. 3. Buy or make larger amounts of coleslaw or marinated that will keep well in the refrigerator for a few days. 4. Cold foods that are prepared ahead can be nice on a hot day. Cold foods are just as nutritious as hot foods. 5. Label a shelf in the fridge for sandwich making supplies in order to organize sandwich meals quickly. 6. Plan meals around key foods. Prepare extra foods the first night for use in an entirely different recipe within the next few days. For example, meatballs in tomato sauce on spaghetti may be planned for Monday night, and meatball subs may be a rush-hour cooking item for Wednesday night. 7. Extra servings of pasta, rice, ground meat and legumes can be cooked, frozen and reheated in the microwave or steamer. 8. Cook ahead on the weekend if possible. Make a number of meals and freeze them in microwave-safe containers. 9. Buy or make dry bulk flour mixes for baked items. It takes only a few minutes to add liquid and fat ingredients to bake a small batch. It is also easier for less experienced cooks to prepare. (See Biscuit Mix, Appendix M) 10. Involve others in meal preparation. There may be steps they can start if they are home first. Even preschool children can help put a fruit or vegetable tray together or combine the liquid and dry ingredients of a mix.

11 Menu Planning For Health Make a Meal in 20 Minutes or Less Use low fat dairy products and meats in the following recipes. 1. Beans in Tomato Sauce • Serve with salad or coleslaw, whole grain bread and milk pudding. Or for a hearty soup - heat 1 can browned beans, 1 can tomatoes, sliced green onions, season with parsley and basil. Serve with grated low fat cheese and whole grain bagels. 2. Pasta • Stir-fry chopped greens, such as broccoli, spinach or kale with onions and garlic, add cooked pasta, and stir in a small amount of crumbled feta cheese. Or mix a couple of eggs into hot pasta, heat and stir until the eggs are cooked. Add cooked vegetables. Top with parmesan cheese. 3. Sub Buns: Serve cold or hot • Cold: low fat deli meats or leftover cooked meats, salad dressing, shredded lettuce, vegetables and cheese • Hot: omit lettuce and add sautéed onions, peppers, and tomatoes; top with meat and low fat cheese. Broil. Serve fruit for . 4. Tortilla Shells • Sauté chopped mushrooms, onions and peppers together and add chopped ham, chicken, canned salmon or tuna. Place mixture on half of a tortilla shell. Top with grated low fat cheese. Fold other half to cover and pan fry on both sides. Cut into wedges and serve with salsa and low fat sour cream. Finish with fresh fruit. 5. Baked Potatoes • Bake potatoes in microwave. Split and top with one or more of the following: chili, canned beans, spaghetti sauce, salsa, vegetables in cheese sauce or heated canned cream of broccoli or cheddar cheese soup mixed with cooked frozen vegetables. Serve with milk or juice as a beverage. 6. Vegetable Stir-Fry • Stir-fry the family’s favourite vegetables, fresh or frozen, with chopped cooked chicken, beef, pork, seafood or fish. Season with spices. Serve over rice or noodles. Have milk pudding or frozen yogurt for dessert, or enjoy with a glass of milk. 7. Pizza • Use Italian or French bread, pizza shells or pita bread. Lightly brush or spray the bread base with oil to keep the bread crisp. Top with pizza sauce, meat or beans, peppers, mushrooms and low fat cheese. Broil until cheese is browned lightly. Serve fruit for dessert. (Continued)

Menu Planning For Health 12 8. Quick Cannelloni • Cook lean ground beef with chopped onions, put mixture in the middle of a tortilla shell and roll up. Put a single layer of the rolled-up tortilla shells in a casserole and cover with spaghetti sauce. Top with grated low fat cheese. Heat in the microwave until the cheese melts.

For other ideas, check these books: 1. Great Food Fast! Authors: Lynn Roblin and Bev Cullaghan, 1999 2. Quick & Healthy Recipes and Ideas Author: B. J. Ponichterae, 1995 3. Heart Smart, Cooking on a Shoestring Author: J. Watson, 1991 4. Quick Mixes, Canadian Living Author: E. Baird, 1994 5. Simply HeartSmart Cooking Author: Bonnie Stern 6. Looneyspoons Authors: Janet and Greta Podleski 7. The Big Book of Quick and Healthy recipes: 365 Delicious and Nutritious Meals in under 30 minutes Author: Kristin Hartvig 8. 200 healthy recipes in 30 minutes or less Author: Robyn Webb

Add in other favourite cookbooks

13 Menu Planning For Health MAKING AN EVEN HEALTHIER ALTERNATIVE! HEALTHIER some whole wheat macaroni, add tomato sauce and top with grated low fat cheese. for a complete meal. with salt-reduced chicken or beef broth as a vegetables, lean meat soup base. Add water, (maybe leftovers from last night?) and canned beans or lentils fibre pasta from scratch with vegetables and tomato-based sauce pre-made crusts, whole wheat bread, English muffins or pita pockets (such as lean ham or chicken) with low fat mozzarella and parmesan cheese Top lean ground meat and/or beans on a whole wheat bun/pita/tortilla • your own macaroni and cheese! Cook Make • extra vegetables, beans and/or lentils Add • a quick pot of homemade soup - start Make • your own whole wheat or high Prepare • a homemade pizza using dough, Make • extra vegetables and lower fat meats Use • • vegetarian hot dogs on a whole wheat bun Try • yourself homemade hamburgers using Make “FAST” FOOD MAKEOVERS “FAST” tuna or chopped ham with extra milk these are higher in fibre only 1/2 of the seasoning or none at all calls for, beans for a higher fibre meal Serve with extra vegetables and a glass of milk for complete meal • grated “low fat” cheese (less than 20% M.F.), Add • frozen mixed vegetables Add • Reduce or cut out the margarine butter and replace • Choose broth-based over cream more often • Choose lentil, split pea, bean-type soups and borscht- • Choose low sodium or fat-reduced soups more often • Prepare with low fat milk instead of water • leftover meat or frozen vegetables Add • leftover meat and frozen vegetables Add • reduce sodium, use more water than the package To • Choose vegetarian, or types with less meat • Ask for a thick crust • the extra cheese or meat toppings Hold • extra vegetables Add • Serve with a salad or raw vegetables • 1 or 2 cut-up wieners to pasta, soup baked Add • on a whole wheat bun Serve • Kraft Dinner™ or other boxed macaroni and cheese Canned soups Ichiban™ Noodles or any other instant Oriental noodles Frozen or take-out pizza; pizza pops Hot dogs “FAST” FOOD CHOICES“FAST” MAKING IT HEALTHIER!

Menu Planning For Health 14 (low fat and reduced salt varieties) Cut up potatoes (with the - use plastic containers with partitions to keep your foods separate from one another pasta, adding frozen vegetables and/or a tomato-based meat sauce or poached pan-fried in a non-stick pan broth in sandwiches or casseroles store, and serve with vegetables a grill with skin removed - can be cut into strips for dipping in low fat dressing a baked potato topped with yogurt or low fat sour cream Try Make your own home fries. low fat salad dressing and green onions Make a batch of homemade sauce using fresh or canned tomatoes, tomato paste and seasonings skin on) into fries. Lightly coat a non-stick pan with spray and bake the fries in oven, turning every 5 minutes until golden. • homemade frozen dinners from leftovers Make • Prepare a whole wheat or high fibre frozen • Prepare fresh or frozen fish fillets in the oven, • Use canned fish packed in water or vegetable • Purchase a roasted chicken from the grocery • a chicken breast or prepare on an indoor Bake • • • Use leftover roast beef, pork, chicken or turkey • canned tuna or salmon eggs mixed with Try • canned ham or chicken Try • cheese to the dish of the (Check Nutrition Facts label) such as rice such as microwave “baked” potatoes 6 for example “baked not fried”. Bake in oven on non-stick pan with no added oil or calories - check Nutrition Facts label) Choose tomato-based brands without added meat or cheese Add extra vegetables, low fat meat, canned beans or lentils • extra vegetables Add • Read the Nutrition Facts label for nutrient information • for varieties with less fat and/or salt Look • those with gravy or cream sauces Limit • extra vegetables, lean meat and/or lower fat Add • a smaller portion and serve as side dish instead Have • for “light” fish fillets, reduced in fat and/or calories Look • Serve with vegetables and another low fat side dish • Serve with vegetables and another low fat side dish • Reduce the amount eaten - try 4 nuggets instead of • Choose the frozen fries from freezer aisle that are • Choose deli-style ham, turkey or roast beef • Choose “light” varieties (reduced in fat and/ • • Developed by: Public Health Nutritionists of Saskatchewan Working Group Revised (July 2005) Developed by: Public Health Nutritionists of Saskatchewan Working Frozen dinners -Boy-R-Dee™ or other canned pastas Fish sticks Chicken nuggets French fries Luncheon meats Canned spaghetti sauce

15 Menu Planning For Health Meal Planning for Children Healthy is important at all ages and stages of life, including childhood and adolescence. Because children are still growing and developing, their nutritional needs can be very different than those of parents or caregivers. This section includes information for parents, kids and teachers. The serving sizes in Canada’s Food Guide are designed for adults. For a guide to serving sizes adapted to the amounts of food preschoolers eat, see Canada’s Food Guide for Children 2-5 Years (Appendix I) Healthy Lunches for Kids Good lunches happen when kids get to plan and make the foods they love to eat. Having children take ownership of preparing lunches is a recipe for success. Kids usually know what they like to eat, and together with your knowledge of what makes a lunch healthy and the tips below, you and your children can create nutritious and ‘cool’ lunches. • Set the basis for a healthy lunch: Try to include one food from each of the 4 food groups of Canada’s Food Guide. Be sure you have foods from all the four food groups in your cupboard and fridge. • Have your children participate in making lunches. Their involvement will increase the likelihood that they will eat them! • Let them be as creative as they like: If it’s within reason nutritionally, give it a try. Or have your children pick ideas from the Lunch Guide (page 17). • Some children have the opportunity to purchase lunch or some food items at school. Be aware of what the school is providing. Are they healthy choices? Knowing what is being served at school will also help to plan other meals in the day, in order to provide variety and balance in the diet.

Menu Planning For Health 16 Lunch Guide

Start with Add Top with Spreads... Beverages Sweet one... protein... any... endings Bagel Cheese Shredded Carrots Mustard Milk Piece of (white or Pita bread (shredded, Celery sticks Low fat mayo fresh fruit cubed, sliced) chocolate) Whole wheat Lettuce Low fat Strawberries Cream cheese 100% fruit juice Hamburger/ Peppers dressing Yogurt - Vegetable juice Hot dog bun Cottage cheese Cucumber Applesauce for eating or or cocktail dipping fruit Whole grain Luncheon meat Honey Raw veggies Yogurt and or vegetables Bread Ham Sunflower or Peanut butter fruit shakes Cereal bar Flatbread/ tortilla Lean roast sesame seeds Jam Water Pudding Pasta/noodles meat or poultry Peanuts or Nuts Low fat Canned fruit Rice Peanut butter Salsa yogurt WW English Hard boiled egg Pickles Salsa Squares muffin (date, rice Canned fish cereal) Homemade (tuna, salmon) Nutrition Web Sites for more information: http://www.toronto.ca/health/vf/vf_yourchildren.htm Raisins Muffins Tofu http://kidshealth.org/kid/stay_healthy/food/snack_attack.html Cookies Whole grain Hummus crackers or www.cdha.nshealth.ca/publichealth/schoolAgeChildren.html (oatmeal, raisin, breadsticks Canned beans www.5to10aday.com peanut butter) Because of allergy concerns, check with your school if peanut products are allowed and beware of sharing peanut products. Healthy Snacks for Kids Snacks are often as important as meals in providing essential nutrients. That’s why the best snacks will be made from food from the four food groups. Snacks like candy and chips should be thought of as ‘sometimes snacks’. Canada’s Food Guide recognizes that these foods add interest and enjoyment to eating, and when eaten once in a while won’t ruin an otherwise healthy diet. Below is a list of healthy snacks that should be served most often. Nutritious Snack Ideas • Crackers and cheese • Popcorn • Pretzels • Muffin (bran or whole grain) and milk • Vegetables with dip • Mini-pizzas • Fresh fruit • Peanut butter on whole grain toast • Nuts and seeds • Yogurt Plan the timing of snacks Most children have 2-3 snacks a day. They should be eaten long before mealtime so that appetites aren’t ruined for the next meal. The longer the time between meals the larger the snack can be. Involve your child in planning snacks As with lunches, the more children are involved in choosing snacks, the more likely that they will eat them. Making a list of snacks from the four food groups is a great way to learn about healthy eating.

17 Menu Planning For Health Appendix A Insert CFG

Menu Planning For Health 18 Appendix B

1. SERVE MOST OFTEN May be served without restriction. Most of these foods are good sources of one or more of the nutrients iron, calcium, vitamin A, C, or D, are high in fibre, yet are generally low in fat, sugar and salt. Grain Products Vegetables and Fruit Whole grain bread, rolls, buns, bagels Deeply colored, dark green and orange Pita bread, tortillas, crackers, bannock Fresh/frozen vegetables Whole grain muffins, loaves Fresh/frozen fruit prepared without sugar Unsweetened or low sugar breakfast Vegetables prepared without fat cereals with ≥ 2 gm fibre/serving 100% fruit and/or vegetable juices and ≤ 8 gm sugar/serving Vegetable soups Corn bread Vegetable/fruit salads Whole grain pasta Applesauce Barley Brown or converted (parboiled) rice Milk and Alternatives Meat and Alternatives 2%, 1% or skim milk Chicken, turkey Yogurt Fish, seafood Cheese Lean meat (beef, liver, pork, lamb) Milk-based soups Extra lean or lean ground meat Skim milk powder Cooked dried peas, beans, lentils Cottage cheese Wild meat (if butchered and slaughtered in approved premises) Eggs Canned fish (packed in water) Tofu Ham Peanut butter Nuts and seeds Veggie burgers

19 Menu Planning For Health Appendix B

2. SERVE SOMETIMES These foods should not be served more than two times in a week as a meal, and no more than once a week as a snack. Most of these foods are good sources of one or more of the nutrients iron, calcium, vitamin A, C, or D, but are also high in fat, sugar or salt. When serving these foods, combine with foods from the “Serve Most Often” group. Grain Products Vegetables and Fruit Granola Canned vegetables Granola bars (not dipped) Fruit in syrup Cereal bars Dried fruit Sesame bars Real fruit leather Pretzels Frozen fruit juice bars Fruit crisps, cobblers Vegetables with sauces or breadings Fruit loaves Sweetened fruit juice Cookies (made with oatmeal, peanut butter, or dried fruit) Croissants Biscuits/scones Breakfast cereals, 4-8gms sugar/serving Taco shells, tortilla chips Breadsticks Refined pasta, noodles Refined pancakes, waffles Rice cakes Milk and Alternatives Meat and Alternatives Whole milk Lean deli meats (ham, corned beef, turkey roll, etc) Fruit Shakes/Milkshakes Canned fish (packed in oil) Flavoured milks, eg.- chocolate Pre-formed hamburger patties Frozen yogurt Milk-based puddings Yogurt Hot chocolate milk Ice cream/Sherbet Processed cheese slices

Menu Planning For Health 20 Appendix B

3. SERVE LEAST OFTEN Serve one choice from this list no more than two times in a four week period. These foods are high in calories, fat, sugar and/or salt, and low in nutrient value. Pastry, Danishes Doughnuts Cakes Sticky Buns Cake muffins Cookies with sweet filling or icing Dipped granola bars French fries Flavoured popcorn Rice Krispie™ Cake/puffed wheat cake Packaged noodle soup Cheese spread Hot chocolate drink Cream cheese Pre-sweetened breakfast cereal with > 8 grams sugar/serving Wieners/sausages/bologna/salami/pepperoni, etc. Breaded or battered chicken or fish

21 Menu Planning For Health RECIPES NEW BEEF PORK CHICKEN FISH OTHER HAMBURGER Appendix C – Form for Main Meal Ideas Appendix C – Form PASTA SOUP

22 Menu Planning For Health RECIPES NEW (& smokies) Crab Quesadilla Nicoise breasts Chicken salad pita kidney caesar salad Fajitas Tenderloin Wings Salmon salad Perogies BEEF PORK CHICKEN FISH OTHER on a bun HAMBURGER Hamburger patties (with potato salad) mushroom sauce) Elk /wild meat Appendix C – Ideas for the Main Meal Appendix C – Ideas for the soup slow cooker or Fish Chowder Beans & rice Borscht baking bag Lemon Rice potato/cheese tomato or (S&S, cacciatori Buffalo/ soup soup and pasta sauce celery/broccoli casserole rice Ravioli Lentilrds pie Shepe dip Beef Jambalaya Chicken in Baked beans tomato/ noodle/rice Stuffed Chicken BBQ) (baked, Waffles Lasagna Cream of Meatballs Stew Bacon Chicken Sardines salad Chef’s Macaroni Tomato Pasta and Chicken salad Tacos/taco Roast Chops Stirfry Salmon Pancakes/ PASTA SOUP Fettucini in Cream of Chili Stroganoff Ham Chicken breast noodle Tuna Pizza Hamburger Hamburger Split pea Vegetable Meatloaf Steak/ peppered steak Sausage Chicken Salmon loaf/ with veggies Omelet/ cakes Quiche light cream mushroom/ cornbread) (and Chicken and casserole Pasta salad Clam chowder BBQ beef Curried chicken Lamb meat sauce and cheese Tortellini withTortellini Corn chowder Cabbage rolls Kebabs Kebabs Roasted fillets Fish French toast Tuna casseroleTuna Minestrone Sloppy joes Liver/heart/ Pork roast Chicken Shrimp Baked potato Baked spaghetti Bean and barley Shipwreck Swiss steak Spare ribs German noodles Orzo soup Burritos stroganoff Beef Creamed chicken Salad Tuna Potato pancakes mushroom sauce chicken in sauce

Menu Planning For Health 23 Planned leftovers Healthy Snack Healthy Appendix D – Other Meal Ideas Form Appendix D – Other Salad Vegetable Potato Rice Grain Other dessert Fruit Meatless/Veg’n

Menu Planning For Health 24 Appendix E Saving Money on Your Food Dollar • Use the menus you have planned for the week to ensure foods prepared will be healthy. Include how you will use leftovers. • Use a shopping list. It helps to reduce the number of “impulse” buys you make and saves you a return trip to the store for things you may forget. • Keep an ongoing list in your kitchen and add items as you need them. • Use coupons if the item is one you normally buy and is priced lower than similar brands. Clip coupons from newspapers, magazines and flyers for foods on your shopping list. • Eat before you shop. Having an empty stomach can lead to impulse buying. (Everything looks good when you are hungry). • Shop alone when possible. When family members come along, you tend to buy more. Take turns with adult friends or family caring for the children so you can shop alone. • Use newspaper food ads to comparison shop between stores, and watch for “discount days”. Use good sense here. The cost of travelling from store to store can eat up your savings. • Compare the price of food items in different forms. Fresh, frozen, canned or dried - and in different styles - whole, sliced, chopped, etc. • Convenience foods can make meal preparation faster and easier, but they may be more costly and less nutritious than starting from scratch. Determine if the added cost of buying convenience foods is worth the time saved. Refer to “Fast Food Makeovers”, page 14. • Buy only the amount you need and only what you can store conveniently. Fresh fruit and vegetables spoil quickly, so only a limited amount can be purchased at a time. • Buying in bulk often costs less. It is useful for items you only need a small amount of, such as spices. • Buy meat and cheese by the piece and slice it yourself at home. • Take advantage of “specials” only if they fit your budget and you have adequate storage space. • Ask for a “rain check” if a specially priced item is unavailable. You can buy the item for the sale price at a later date. • “Best Before Dates” are now used on all pre-packaged foods and dairy products which last less than 90 days. Look for these dates to get the freshest products possible. (Continued)

25 Menu Planning For Health • Compare the costs of foods within the same food group. For instance, compare the cost of beans with peas, and buns with sliced bread. • Be wise to supermarket displays. Items displayed at the end of the aisle may not always be specially priced. Items like ice cream and assorted toppings are often displayed together. Avoid the temptation to buy both if this was not your intention. • No-name brands are often cheaper than brand name products. Compare unit prices, the sticker on the shelf below the product. • Read labels. Food labels list the ingredients and nutritional information, which is helpful in judging the nutritional quality of a food. See “The New Food Label”, Appendix L.

Menu Planning For Health 26 Appendix F Good Food Buys The following is a list of foods that are not necessarily the cheapest options but are the most nutritious for the money that you spend. Grain Products • Hot cereals such as oatmeal • Rice (not instant rice) • Macaroni and spaghetti • Plain soda crackers

Vegetables and Fruits • Fresh fruit and vegetables that are in season (See Appendix G - Buying Foods in Season) • Vegetables frozen without added sauce or butter • Canned fruit packed in juice or water - not syrup! (when fresh produce is out of season) • Frozen fruit juice and canned tomato or vegetable juice

Milk and Alternatives • Fresh milk, skim milk powder, canned evaporated milk • Yogurt • Block cheese • Cottage cheese

Meat and Alternatives • Dried or canned beans, peas and lentils • Eggs, turkey and chicken (frozen poultry is usually a better buy than fresh) • Many types of fish such as frozen blue fish, canned tuna, canned pink salmon, or sardines • Peanut butter • Liver and other organ meats • Less tender cuts of meat (such as pot roast and stewing meat) • Lean ground beef

27 Menu Planning For Health Appendix G Buying Foods in Season Buy foods in season. When foods are plentiful they generally cost less. The chart below will tell when to get the best buys on certain foods. January February March Apples Apples Apples Grapefruit Grapefruit Grapefruit Oranges Oranges Oranges April May June Pineapple Corn Corn Turkey Lettuce Fresh Fish Parsnips Melon Pineapple Rhubarb Tomatoes Tomatoes July August September Berries Apricots Bananas Cantaloupes Berries Beets Cherries Cantaloupes Broccoli Corn Corn Cauliflower Fresh Fish Cucumbers Corn Grapes Fresh Fish Crabapples Melon Grapes Garlic Nectarines Melon Grapes Peaches Nectarines Peaches Peas Peaches Pears Plums Pears Peppers Radishes Plums Plums Tomatoes Tomatoes Squash Watermelons Tomatoes October November December Apples Apples Apples Brussel Sprouts Brussel Sprouts Brussel Sprouts Cauliflower Cauliflower Cranberries Cranberries Cranberries Grapefruit Pears Oranges Mandarins Pumpkins Pears Oranges Spinach Pumpkin Turkey Turkey Turkey Squash Squash Squash

Foods such as celery, lettuce, cabbage, onions, potatoes, and carrots are plentiful throughout the year.

Menu Planning For Health 28 Appendix H Seasonal/Holiday events to consider for menu planning

WINTER FALL Christmas Day Halloween Chanukah Thanksgiving Valentines Day Rosh Hashanan Pancake Tuesday New Year’s Day

SPRING Easter SUMMER Passover Canada Day St. Patrick’s Day Labour Day

OTHER Birthdays Any other special event you can think of.

29 Menu Planning For Health Appendix I Insert Canada’s Food Guide For Children 2-5 Years

Menu Planning For Health 30 Appendix J Insert Fight Bac pages from internet (http://www.fightbac.org/main.cfm)

31 Menu Planning For Health Appendix K Food Handlers’ Storage Guide Adapted from the Ontario Ministry of Agriculture and Food, May 2005 General guidelines for the shelf life of common foods. Read the label and check “best before” dates if applicable. Most foods are safe to eat if stored longer, but flavour and nutritive value will deteriorate. Discard if there is evidence of spoilage.

Cupboard (room temperature) Unless otherwise specified, times apply to unopened packages. CEREAL GRAINS Sugar (all types) ...... several years (once opened, store in airtight Tea bags ...... 1 year containers, away from light and heat) MISCELLANEOUS FOODS Bread crumbs (dry) ...... 3 months Honey ...... 18 months Cereals (ready-to-eat) ...... 8 months Jams, jellies (once opened, Cornmeal ...... 6-8 months store covered In refrigerator) ...... 1 year Crackers ...... 6 months Mayonnaise, salad dressings Pasta ...... several years - unopened ...... 6 months Rice ...... several years - opened (stored covered Rolled Oats ...... 6-10 months in refrigerator) ...... 1-2 months White flour ...... 1 year Molasses ...... 2 years Whole wheat flour ...... 3 months Peanut butter CANNED FOODS - unopened ...... 6 months (once opened, store covered in refrigerator) - opened ...... 2 months Evaporated milk ...... 9-12 months Pectin Other canned foods ...... 1 year - powdered ...... 2 years DRY FOODS - liquid ...... 1 year (once opened, store in airtight - opened (stored covered containers, away from light and heat) in refrigerator) ...... 1 month Baking powder, baking soda ...... 1 year Sandwich spread (once opened, Beans, peas, lentils ...... 1 year store covered in refrigerator) . . . . . 8 months Chocolate (baking) ...... 7 months Syrups Cocoa ...... 10-12 months - maple, corn, table ...... 1 year Coffee (ground) ...... 1 month Vegetable oils (once opened, Coffee (instant) ...... 1 year store covered in refrigerator) . . . . . 1 year Coffee whitener ...... 6 months Vinegar ...... several years Fruit (dried) ...... 1 year Yeast (dry) ...... 1 year Gelatin ...... 1 year VEGETABLES Jelly powder ...... 2 years Potatoes, rutabaga, Mixes (cake, pancake, tea biscuit) . . . . . 1 year squash ...... 1 week Mixes (pudding and pie filling) . . . . . 18 months Tomatoes ...... 1 week Mixes (main dish accompaniments) ...... 9-12 months Cool room (7-10 oC, 45-50 oF) Potatoes (flakes) ...... 1 year Potatoes (mature) ...... 6 months Skim milk powder Onions (dry, yellow skin) ...... 6 weeks - unopened ...... 1 year Squash (winter) ...... several months - opened ...... 1 month Rutabaga (waxed) ...... several months

Menu Planning For Health 32 Refrigerator (4C, 40F) Unless otherwise specified, cover all foods. DAIRY PRODUCTS AND EGGS FRESH VEGETABLES (check “best before” dates) Asparagus ...... 5 days Butter Beans ...... 5 days - unopened ...... 8 weeks Beets ...... 3-4 weeks - Opened ...... 3 weeks Broccoli ...... 3 days Cheese Brussels sprouts ...... 1 week - cottage (once opened) ...... 3 days Cabbage ...... 2 weeks - firm ...... Several months Celery ...... 2 weeks - processed (unopened) . . . several months Carrots ...... several weeks - processed (opened) ...... 3-4 weeks Cauliflower ...... 10 days Margarine Corn ...... use same day - unopened ...... 8 months Peas ...... use same day - opened ...... 1 month Cucumbers ...... 1 week Milk, cream, yogurt (once opened) . . . . 3 days Lettuce ...... 1 week Eggs ...... 3 weeks Mushrooms ...... 5 days Sprouts ...... 2 days Onions (green) ...... 1 week FISH AND SHELLFISH Parsnips ...... several weeks Fish (cleaned) Peppers (green, red) ...... 1 week - raw ...... 3-4 days Potatoes (new) ...... 1 week - cooked ...... 1-2 days Spinach ...... 2 days Crab, clams, lobster, Squash (summer) ...... 1 week mussels (live) ...... 12-24 hours MEAT, POULTRY Oysters (live) ...... several weeks Uncooked Scallops, shrimp (raw) ...... 1-2 days Cured or smoked meat ...... 6-7 days Shellfish (cooked) ...... 1-2 days Ground meat ...... 1-2 days Poultry ...... 2-3 days Roasts ...... 3-4 days FRESH FRUIT (RIPE) Steaks, chops ...... 2-3 days Apples ...... 2 months Variety meats, giblets ...... 1-2 days - purchased February to July . . . . . 2 weeks Cooked Apricots (stored uncovered) ...... 1 week All meats and Blueberries (store uncovered) ...... 2 days poultry ...... 3-4 days Cherries ...... 3 days Casseroles, meat pies, Rhubarb ...... 1 week meat sauces ...... 2-3 days Cranberries (store uncovered) ...... 1 week Soups ...... 2-3 days Grapes ...... 5 days Peaches (store uncovered) ...... 1 week MISCELLANEOUS FOODS Plums ...... 5 days Coffee (ground) ...... 2 months Pears (store uncovered) ...... 1 week Nuts ...... 4 months Raspberries (store uncovered) ...... 2 days Whole wheat flour ...... 3 months Strawberries (store uncovered) ...... 2 days Shortening ...... 12 months

(Continued)

33 Menu Planning For Health Freezer (-18C, 0F) Use freezer wrapping or airtight containers. Freeze fresh food at its peak condition. DAIRY PRODUCTS AND FATS MISCELLANEOUS FOODS Butter Bean, pea, lentil casseroles ...... 3-6 months - salted ...... 1 year Breads (yeast, baked or unbaked) . . . 1 month - unsalted ...... 3 months Cakes, cookies (baked) ...... 4 months Cheese Herbs ...... 1 year - firm, processed ...... 3 months Pastries, quick bread (baked) ...... 1 month Cream - table, whipping Pastry crust (unbaked) ...... 2 months (separates when thawed) ...... 1 month Pie (fruit, unbaked) ...... 6 months Ice Cream ...... 1 month Sandwiches ...... 6 weeks Margarine ...... 6 months Soups (stocks, cream) ...... 4 months Milk ...... 6 weeks FISH AND SHELLFISH Fish (fat species: salmon, Mackerel, lake trout) ...... 2 months Fish (lean species: cod, haddock, Pike, smelt) ...... 6 months Shellfish ...... 2-4 months FRUITS AND VEGETABLES ...... 1 year MEAT, POULTRY AND EGGS Uncooked Beef (roasts, steaks) ...... 10-12 months Chicken, turkey - cut up ...... 6 months - whole ...... 1 year Cured or smoked meat ...... 1-2 months Duck, goose ...... 3 months Eggs (whites, yolks) ...... 4 months Lamb (chops,roasts) ...... 8-12 months Pork (chops, roasts) ...... 8-12 months Sausages, weiners ...... 2-3 months Variety meats, giblets ...... 3-4 months Veal (chops, roasts) ...... 8-12 months Cooked All meat ...... 2-3 months All poultry ...... 1-3 months Casseroles, meat pies ...... 3 months

Menu Planning For Health 34 Appendix L The New Food Label Canadians have a new food label as of Jan. 2006. The new label boasts the title “Nutrition Facts” in place of the old “Nutrition Information” heading. What’s new? The new food label will be mandatory on almost all pre-packaged foods. The label must have the same look and include the same information in the same order on almost all products. Information on 13 nutrients, including trans fats, will be required on all food labels. % Daily Values (% DV) are also provided for almost all nutrients. This tells you if the food has “a lot” or “a little” of each nutrient. How do I use the new label? What you look for on the label will depend on what your nutritional goals are. Most Canadians need to eat less saturated and trans fat and more fibre, so these are good places to start. Just watch the on the label to ensure it matches the amount you actually eat. The nutrition label can then be used to compare similar foods, to help you make the healthiest choices. (Adapted from “Nutrition Tips”, Sheri Taylor)

35 Menu Planning For Health Appendix M Recipe Revitalization It is easy to update recipes that have high fat ingredients without losing the taste. You can update your favourite recipes by finding the fat in the recipe and either taking it out, reducing the amount or making a substitute. When to Change a Recipe Is the recipe already low in fat? • If there is only a small amount of fat in the recipe, there is no need to change it. How often is the food served? • Special occasion dishes, which are eaten once or twice a year, are not as important to alter as those that are eaten on a regular basis. For example, it is more important to decrease fat in a weekly tuna sandwich than to reduce the fat in a once a year birthday cake. What portion size is usually eaten? • Eating smaller portions of food is an easy way to reduce fat intake. For example, a smaller portion of pie can be eaten or the traditional two crusts could be replaced by a single crust and a crumb topping. Updating Recipes 1. Review the recipe. Mark all possible high fat ingredients. 2. Select an option: A) Leave out ingredient completely • This works well with casseroles and meat dishes where fat is added for browning, frying or sautéeing. Use low fat cooking methods such as steaming, broiling, poaching, or barbecuing. Use a non-stick pan and/or non-stick cooking spray. Water or broth can be used when stir- frying vegetables. B) Reduce the amount of ingredients • The fat in a recipe can usually be reduced by 1/4 to 1/3. This is most effective with quick breads and less effective with cakes. Other methods include draining fat from browned meat, removing skin from chicken before cooking and skimming fat off soups. C) Substitute a lower fat ingredient • 1 cup evaporated skim milk instead of 1 cup of heavy cream saves 69 grams of fat (14 teaspoons) • 1 cup lower fat plain yogurt instead of 1 cup sour cream saves 32 grams of fat (7 teaspoons) • 1 cup of lower fat cheese instead of 1 cup regular cheese saves 13 grams of fat (3 teaspoons) • 1/2 cup applesauce instead of 1/2 cup oil saves 100 grams (20 teaspoons fat) D) Boost fibre • Choose whole grain bread, pasta, flour and rice instead of white • Leave skins of fruits and vegetables on instead of peeling when used in cooking/baking E) Decrease sugar content • You can lower the sugar content by 1/4 -1/2 in most baked goods without affecting the end product. • For a diabetic diet try substituting Splenda for part or all of the sugar in baking.

Menu Planning For Health 36 Appendix M Recipes Use the following biscuit mix to make tea biscuits, spice muffins, pancakes or quick quiche pie. The biscuit mix can be made ahead of time and used as needed. Biscuit Mix 4 cups (1000 mL) whole-wheat flour 4 cups (1000 mL) all purpose flour 5 tablespoons (75 mL) baking powder 2 teaspoons (10 mL) salt 1 cup (250 mL) instant skim milk powder 1. Mix flour, baking powder and salt. 2. Add skim milk powder and stir until thoroughly mixed. 3. Store in covered container in refrigerator or other cool place. Makes about 12 cups.

Tea Biscuits 3 cups ( 750 mL) biscuit mix 2/3 cup (150 mL) water 1/2 cup (125 mL) margarine 1. Cut margarine into biscuit mix. 2. Add water to make soft dough. 3. Turn out on floured board and knead gently. 4. Roll to 3/4 inch (2 cm) thickness. 5. Cut in 2 - inch (5 cm) rounds. 6. Bake about 10 minutes at 425oF (220oC). Makes about 16 biscuits.

(Continued)

37 Menu Planning For Health Spice Muffins 3 cups (750 mL) biscuit mix 2 tablespoons (30 mL) sugar 1 teaspoon (5 mL) cinnamon 1 egg 1 cup (250 mL) water 2 tablespoons (30 mL) molasses 1/4 cup (60 mL) oil or applesauce 1. Stir sugar and cinnamon into mix. 2. Beat together egg, water, molasses and oil and add to dry ingredients, stirring only enough to moisten. 3. Fill greased muffin tins two-thirds full. 4. Bake 12 -14 minutes at 375oF (190oC). Makes about 12 muffins.

Quick Quiche Pie 2 cups (500 mL) chopped vegetables 3 tablespoons (45 mL) chopped onion 1/2 cup (125 mL) grated low fat cheese 1 egg, beaten 1/4 cup (60 mL) biscuit mix 1/2 cup (125 mL) skim milk Pepper 1. Spray deep 10 - inch (25 cm) pie plate with non-stick vegetable oil cooking spray. 2. Spread chopped vegetables, onions and cheese in pie plate. 3. In a bowl, combine beaten egg, biscuit mix, milk, and pepper. 4. Pour over vegetable mixture. 5. Bake at 400oF (200oC) for 30 to 35 minutes or until knife inserted comes out clean. 6. Let stand 5 minutes before cutting and serving. Makes 8 servings.

(Continued)

Menu Planning For Health 38 Pancakes 3 cups (750 mL) biscuit mix 2 tablespoons (30 mL) sugar 2 eggs, beaten 2 cups (500 mL) water or milk 1 tablespoon (15 mL) oil 1. Add eggs, water or milk and oil to dry ingredients, stirring only enough to moisten. 2. Drop 1/4 cup (60 mL) amounts on lightly greased hot pan.

Add in other recipes

39 Menu Planning For Health References Resource adapted from “Nutrition Basics for Menu Planning” prepared by Flo Woods, RD Sections “Fast Cooking as an Option”, “Make a Meal in 20 Minutes or Less” and “Preparation Tips for Fast Meals” adapted from Great Food Fast, Public Health Nutritionists Working Group of Sask. (PHNWG). Appendix F, Buying Foods in Season, developed by Sheri Taylor, Faye Hofer, Ann McCormick and Bev Volk, nutrition professionals for the Heartland Health Region “Fight Bac” resources: http://www.fightbac.org/main.cfm Appendix J, Recipe Revitalization - PHNWG References for menu planning for kids: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/res/index_e.html Snacks and your School-Age Child, Regina Qu’Appelle Health Region

Menu Planning For Health 40 Menu Planning for Health Evaluation

Please evaluate the usefulness of each section of this tool by using the following rating categories. Please add your comments beside each section:

Very Useful Not Comments useful useful Introduction and Canada’s Food Guide to Health Eating

Steps and Tips for Menu Planning

Menu Planning for Children

Menu Planner Forms (Main Meal Ideas, Food Preparation Sheet, Weekly Menu Planning Form) Meal Planning Factors

Fast Cooking as an Option

Make Meals in 20 minutes or less

Fast Food Makeovers

Menu Planning Checklist

Sample Menu

Appendices:

A. Canada’s Food Guide to Healthy Eating B. Serve Most/Sometimes/Least Often C. Saving Money on Your Food Dollar D. Good Food Buys E. Buying Foods in Season F. Holiday/Event Planner G. Food Safety H. Food Handlers Storage Guide I. The New Food Label J. Recipe Revitalization/Recipes

¾ www.rqhealth.ca/programs/comm_hlth_services/pubhealth/pdf_files/menu_planning.pdf