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The salad table can provide all 4 food groups. 1 cup (250 mL) of leafy dark greens equals one veggie choice, ½ cup of quinoa, couscous or rice salad offer a grain choice, 2 hard boiled eggs, ¼ cup of nuts and seeds provide a non- meat protein choice, 1 ½ oz of cheese provides a dairy choice. Dress your salad with olive oil and flavoured vinegars instead of creamy dressing if you want to cut calories.

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When you include at least 1 fruit or 1 veggie serving at meals and snacks you can meet your daily fruit and veggie requirements. That’s 7-8 servings per day- 1 piece of fruit, a ½ cup (125 mL) of veggies. Reach for fruit and veggies to help curb the sugar cravings.