Menu Planning ,Food Journals and the Canada Food Guide

Along with preparing yummy gluten and dairy free things for my Dee’Lectables business, I have day job.

From Monday to Friday, I  shop for and prepare two healthy snacks and a wholesome nutritious lunch daily for 7 adults and 30-40 little ones.  I’m the cook for a licensed daycare centre.
At the daycare we have two menus;
A two week rotating Warm Weather Menu from end of May- Sept. 30th
and
A  three week rotating Cool Weather Menu for the rest of the year.

The menus were in place when I arrived.

Now that it’s almost time to switch over to the cool weather menu again, I have decided it’s time to mix things up and build a new and improved menu for the centre. Now, because we are a licensed facility, we have rules and guidelines we have to follow for everything, and the menu is not overlooked. So, to the Canada Food Guide I went to find what is recommended for my little charges.

2-5 year-olds need:

4-5 servings of Fruit & Veggies
3-4 servings of Grains
2 servings of Milk and Alternatives
1 serving of Meat and Alternatives

This got me thinking about my own daily food intake. I mean, I think I eat well.
I eat plenty of fruits and veggies and lean meats. I try to stay away from junk food, although I have my vices too. Since going gluten and dairy free, I have been more focused on what my body doesn’t need.That said, it’s been a while since I thought about what my body does need.

Canada’s Food Guide says 19-50 year old females (that’s me!) need:

7-8 servings of Fruit & Veggies
6-7 servings of Grain
2 servings of Milk and Alternatives
2 servings of Meat and Alternatives

Most of us are pretty good at keeping track of what we put in our mouths. For example, I know I had a banana and a large  rice and coconut milk cappuccino for breakfast this morning.  Because of my food issues, I’m really good at keeping track of what I put in my mouth but this time I’m more curious about how much. So,  I’ve decided to keep a Food Journal for a few days.

Day One (That’s today!)

So far I’ve had:

Breakfast
1 med banana
1 extra large cappuccino with 1/2 cup of steamed coconut/rice milk blend

Snack
1/2 cup mixed greens
1/2 c mixed tomatoes, cucumbers & chickpeas,
topped with 1 tsp olive oil and pinch of salt

Lunch
2 cups of chicken &  sausage jambalaya
1/2 cup roasted salted peanuts
2 dates
1/2 cup fortified rice milk
1/2 cup fortified almond milk

Fruit & Veg: 3 1/4
Grains: 2
Milk and Alternatives: 1 1/2
Meat and Alternatives: 1 1/2

How do your eating habits measure up?


Check out Canada’s Food Guide to see what you should be eating.

Now, what I am I gonna have for dinner?

….Dee

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2 thoughts on “Menu Planning ,Food Journals and the Canada Food Guide

    • Hi lararothman;
      Thanks for checking out my blog! I have always loved cooking and I worked in restaurants for years when I was younger. Working at the daycare was something I just sort of fell into it but I have a lot fun there and I’ve come to really enjoy what I do.Nothing like seeing the reaction of a little one when I answer the question “What r we haaavin’?” and I tell ’em it’s one of their favourites. Priceless : D

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