On a recent Saturday morning about 20 kids under the age of 13 and a few parents attended a cooking workshop at the Parkside Centre hosted by Eat Local Sudbury.
To begin, Lindsay Leduc, a University of Guelph student specializing in nutrition, asked her class about their favourite foods. No surprises: candy, pizza, pancakes and spaghetti topped the list. A few knew the “politically correct” answers: kale, yogurt, almonds and carrots.
The noisy group quieted down as Leduc explained the Canada Food Guide (CFG), which recommends eating veggies and fruit at all meals. For example, an eight-year old should have three to five servings of veggies and two to four servings of fruit.
Whole fruit, which also provides fibre, is recommended over juices that can contain sugar. The CFG recommends children between the ages of four and six be given no more than six ounces (175mL) per day; children seven to 11 should not have more than 12 ounces (375 mL) per day.*
Leduc suggested the perfect dinner plate should have two portions of veggies/fruit, one portion of meat and one portion of grains served with a glass of skim or soy milk. The children took part in an exercise to draw on a paper plate a perfect meal.
Meanwhile, some of children were in the kitchen with Ella Myers of Eat Local Sudbury making blueberry muffins. Myers wanted the children to be aware of local ingredients. What is more local than blueberries?
Later the kids made beef or tofu (vegetarian) kabobs. The beef came from Manitoulin Island.
Eat Local Sudbury runs a co-op store on Larch St. across from Tom Davies Square. The shop sells produce and products such as meats,, beans, spices, seasonings, flours, grains, oils, beverages, snack foods, peanuts and value-added products including candles and handmade bath, body and beauty products-all produced within a 150-mile radius of Sudbury.
Information distributed to parents at the workshop from Dietitians of Canada encourages parents to eat meals as a family and to give children a role in planning menus and grocery lists.
Blueberry Bran Muffins
1/3 cup butter (melted)
½ cup honey
½ cup apple butter
1 ½ cups milk
1 ½ cups bran
1 ½ cups four
2 tsp. baking powder
A couple of handfuls of blueberries
1. Preheat oven to 375 degrees F.
2. Grease muffin pans or use muffin pan liners.
3, Melt the butter in a pot over low heat so it doesn’t burn.
4. In one bowl, mix the melted butter with the honey, apple butter, egg and milk.
5.. In another bowl, mix the bran, flour, salt and baking powder with a fork.
6. Gently mix the flour mixture into the wet ingredients, don’t mix too much.
7. Add the blueberries.
8. Put the batter in the muffin cups, filling them only half way. They’ll rise in the oven.
9. Bake for about 15 to 20 minutes or until a toothpick stuck into a muffin comes out clean.
*Facts on fruit juice and fruit beverages
Fruit juice and fruit beverages should be limited. Many of these beverages contain a high amount of sugar which can lead to weight gain. Fruit juice, even labelled as “no sugar added” still contains a high amount of sugar. Eat a piece of fruit instead of drinking juice. Whole fruits have the added benefits of fibre and other nutrients not found in juice.
If you drink juice, choose ones that say “100 percent juice” on the package. If you choose to offer 100 percent fruit juice to your children, make sure they don’t get too much.
- Infants six to 12 months old should not have more than 60 to125 mL (2 to 4 oz) of juice per day. Never offer juice in a bottle.
- Toddlers and children aged 1 to 6 years should have a maximum of 125 to 175 mL (4 to 6 oz) of juice per day.
Fruit punch, fruit drink, fruit cocktail and fruit-flavoured beverages contain water, flavouring and added sugar. They offer no nutrition. It is healthiest to limit or avoid these products.
Source: Eat Right Ontario