Food Services

Fruit and Veg

Aim for 7-10 servings a day!  These provide our body with key vitamins, minerals and fibre.  

• Make vegetables the “main course” at lunch and supper.
• Include antioxidant rich choices by emphasizing a variety of bright and dark colours (red, orange, green, yellow, purple and white).
• Focus on seasonal and local produce when available.
• Choose fresh or frozen vegetables and have whole fruit more often than juice.

Grains

Aim for 6-8 servings per day!  Grains provide our bodies with Carbohydrate- the body’s primary source of energy.  Additional nutrients provided include: fibre, B-vitamins, iron, zinc and magnesium. 

• Focus on “whole grain” high fibre choices with 2 or more grams of fibre per serving.
• Emphasize Low Glycemic Index foods including:  such as brown rice, whole grain pasta/cereals, sprouted grain bread, quinoa, barley, millet sweet potato and winter squash. 

Milk and Alternates

Aim for 3-4 servings per day!  Dairy is the body’s main source Calcium, Vitamin D and A, all of which are important for strong bone development and reducing the risk of Osteoporosis.  

• Choose skim or 1 % or 2% milk, yogurt, cottage cheese and block cheeses with less than 20-24 % milk fat (MF).
• Introduce other calcium rich foods on a daily basis such as almonds, sesame seeds, dark leafy greens and other fortified dairy alternatives including soy/rice/almond beverages and tofu.

Meat and Alternates

Aim for 2-3 servings per day! This is the body’s main source of protein, which is essential for repairing tissue and keeping our immune system strong.  Other important nutrients include: iron, zinc, magnesium, vitamin B12 and fat. 

• Select lean meats and poultry (without the skin) that are prepared with little or no added fat/salt. 
• Include at least 2 servings of fish per week.
• Introduce meat alternatives such as beans (chickpeas, black beans), lentils and tofu at least once per week.

Oil and Fats

Despite what you might think, fat is a necessary part of our diet to assist our bodies with absorbing key vitamins (A, D, E K) and by providing us with “essential fats”.  The important factor to consider is the type of fat and the amount consumed, as it is a source of calories.

• Limit added fats to no more than 1-2 tsp per meal and use preparation methods that require less fat: steaming, sautéing in broth, baking, broiling, and BBQ.
• Choose healthy fats such as mono and polyunsaturated.  Sources include: extra virgin olive oil, canola/soybean/grapeseed and sesame oils, avocado and unsalted nuts/seeds.
• Emphasize Omega 3 fatty acids: fatty fish and ground flax seeds, flax oil.