Healthy Eating Choices

It looks like we’re all slowly but surely getting adjusted to this online learning! Hopefully after last week, you were all able to create a good bedtime routine and get enough sleep. If not, keep trying!

This week, we’ll be reviewing what we already know about healthy eating.

I’m sure all the students remember trying different fruits and vegetables during our nutrition workshop in Term 1.

Let’s review what a healthy meal looks like..

Healthy foods

A healthy meal includes:

  • whole grain foods such as:
    • quinoa
    • wild rice
    • whole grain pasta
    • brown rice
  • vegetables and fruits such as:
    • apples
    • carrots
    • broccoli
    • mango
  • protein foods such as:
    • legumes
    • lean meats
    • lower fat yogurt
    • fish

This doesn’t mean you have to eat things that you don’t like! The best meal should be made or chosen while thinking of the following things:

  • taste – is it yummy? do you like how it tastes?
  • culture – try foods from different cultures such as korean, filipino, italian or jamaican! ask your parents to make your favourite dishes from your culture
  • budget – is this something we can have all the time or sometimes because it costs a bit more?
  • lifestyle – do you have to eat certain foods because you’re vegetarian, vegan or have food allergies?

It’s not only important to choose healthy foods but we should also think of where, when, why and how we eat.

  1. Be mindful of your eating habits
    • Take time to eat – don’t rush and sit down
    • Notice when you are hungry and when you are full
  2. Cook more often
    • Help your parents prepare what you eat or make suggestions
    • If you have time, cook a meal rather than eat out
  3. Enjoy your food
    • Do you like the food?
    • Try new foods!
  4. Eat meals with others
    • At school, you get to eat all your meals with your classmates and teachers. At home, you can eat with your siblings, parents or other family members.

LESSON FOR THE WEEK OF MONDAY, APRIL 20 – FRIDAY, APRIL 24 (Due by April 25 at noon):

Goals for the week:

  • Help your family plan and make at least ONE healthy meal (breakfast, lunch or dinner) this week!
  • Participate in any physical activity at moderate to vigorous intensity levels for approximately 30-45 minutes (or more!) Monday – Friday. This doesn’t need to be logged this week but it is still important!

You must document your meal in the following ways:

  • Take pictures:
    • Preparing and cooking with your family!
    • The final product
  • Tell me what ingredients you used:
    • which fruits and veggies
    • what protein
    • what whole grains
  • Tell me how you feel about:
    • Helping to make the meal – did you enjoy it? was it hard? would you like to do it again?
    • The food – was it yummy? did you try something new?

When emailing this to me:

  • Please include all your children in one email
  • In the subject line of the email please put:
    • Week of April 20 – [student’s name and class]

Resources for Parents:

I’m looking forward to seeing all the yummy meals that you create! Please feel free to reach out to me at any time if you have questions or concerns!

Ms. Olaivar

by Ms. G. Olaivar

4 thoughts on “Healthy Eating Choices

  1. Kenneth Kam says:

    Sorry, we totally forgot to document the meal and take pictures with Amelia.
    As we only stay home and cook, for lunch we only make sandwiches and rice noodles.

    • Ms. G. Olaivar says:

      Hi Kenneth,

      It’s okay if you didn’t take any pictures. You can have Amelia help to prepare a meal this week or have her recall a meal she helped prepare last week. Simply email me with her responses to the following questions:

      1.Tell me what ingredients you used:
      – which fruits and veggies
      – what protein
      – what whole grains
      2. Tell me how you feel about:
      – Helping to make the meal – did you enjoy it? was it hard? would you like to do it again?
      – The food – was it yummy? did you try something new?

      Thank you!

    • Ms. G. Olaivar says:

      Hi Andrew,

      You can find my email address on the newsletter I posted to begin online learning but this is no longer necessary as you can submit all assignments via Seesaw!

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