Le Mini Bistro English Montreal School Board

Hydrate with Vegetables and Fruit!
Did you know…?
Some vegetables and fruits have a high water content that can help fulfill your fluid requirements! Ensure to enjoy a variety these fruits and vegetables every day; watermelon, strawberries, cantaloupe, peaches, pineapple, oranges, cherries, grapes, cucumber, lettuce, zucchini, radish, celery, tomatoes, etc. They are also loaded with vitamins and minerals needed for good health!

Did you know, the colors of vegetables and fruits determine their nutrient content? Eating vegetables and fruits in a variety of colors is an easy way to ensure you and your child get a complete range of nutrients. Naturally occurring micronutrients, called phytonutrients, are what give these whole foods their bright colors and healthy properties! When at the grocery store, make sure to buy a rainbow of colored vegetables and fruits: from white to red to green. Inform your kids that when it comes to vegetables and fruits, it’s healthy to “eat a rainbow!”

The Healthy Plate is a simple guide to ensure adequate portion and nutrient intake at every meal. When looking at the proportion of food on your plate/lunch box, make sure ½ of the volume of your meal are vegetables, ¼ grains, and ¼ meat & alternatives. Complement the meal with a fruit and a milk or milk alternative product. Keep in mind: every meal does NOT have to look like this exact plate! Using these relative proportions of food groups as a guide, a whole-grain sandwich including slices of meat, side vegetables, with an orange, a yogurt and water to hydrate, makes a healthy plate!