Download
Is your school giving the Get Up and Move (GUAM) contest a hundred and ten percent? This is the section for you!
Tools to download and print out for Quebec elementary schools.
- The Cube-O-Meter: Coming soon
- Student logbook: Students and their families can record the energy cubes they collect at home. For distribution to every student.
- Class contact's calendar: Counts the energy cubes earned by the students in your class. For distribution in every classroom in your school.
- Get Up and Move contest school leader's tally sheet: Records energy cubes collected during school hours (recess, gym class, childcare service activities, etc.). For distribution to the person responsible for the GUAM contest at each school.
- Rules: To help participants understand the operation and conditions of the GUAM contest. Please read it carefully so you can answer questions from children, parents and school staff.
- Explanatory sheet: An overview of the operation and new features of the GUAM contest. For distribution to parents and members of the school staff.
Caution! This section contains lots of good stuff to chew on. It could even make you hungry for a new way to eat. Remember, you were warned.
Do you know Canada’s Food Guide? It is a wonderful tool designed to help you eat better. For a balanced meal, make sure it contains ingredients from at least three food groups. Download a printable version here.
Even better, you can create your own personalized guide. To get started, click here and answer the questions.
The Vehicube is now more fascinating than ever. There’s an entire floor full of stuff to whet your appetite: interactive games, virtual characters, 3-D food...
If you read this section, you will probably want to change the way you eat.
True !
Here are a few advantages of a healthy diet:
- Improving the strength of your bones
- Improving your overall well-being
- Having more concentration in class (and therefore getting better results in school)
- Maintaining or achieving a healthy weight
- Sleeping better
- Having more energy
- Spending some quality time with your family and friends
- Acquiring a taste for all kinds of food
- Having healthy teeth
- Developing your culinary skills
- Strengthen your immune system (fight off infections more easily)
Test your knowledge of the facts and myths about healthy eating. Try answering the questions below to score points. Then share the test with your parents, brothers, sisters and friends.
Who will score the most points?
Statement 1 of 8
Eating whole grains food keeps me feeling full longer.
Statement 1 of 8
True. Whole grain products, fruits and vegetables contain dietary fibre. Fibre swells in your body and soaks up water. This is why you feel like you have eaten enough.
Statement 2 of 8
Snacks are for children only. Adults don’t need them.
Statement 2 of 8
False. You you start feeling hungry, it is preferable to eat a snack, whether you are a child or an adult. Have you ever noticed that you eat snacks more often than adults? This is because your body is growing: it needs a lot of energy to grow and develop.
Statement 3 of 8
Diet sodas are a healthy choice, because they contain no sugar.
Statement 3 of 8
False. Diet sodas do not contain any sugar, but this does not mean they are a healthy choice. The problem is that sodas have a sweet taste which leads you to opt for food with a sweet taste, such as cookies, candy, chocolate, etc. To quench your thirst, it is better to just choose water.
Statement 4 of 8
Desserts are a part of a healthy diet.
Statement 4 of 8
True. There is no need to ban dessert if it is made with food that belongs to one or several food groups. Fruit salad and yoghurt are some examples of nourishing desserts. And what about desserts with a high sugar or fat content? If you eat them not too often, it’s quite all right.
Statement 5 of 8
You have to taste a food 5 times before truly knowing if you like it or not.
Statement 5 of 8
False.It takes even longer than that! You must do from 10 to 15 attempts before your taste for this food can develop. Yes, your parents are right when they tell you to taste it again!
Statement 6 of 8
Carrots, spinach, cantaloupe and broccoli help improve your vision.
Statement 6 of 8
True. Are you surprised? These foods contain plenty of vitamin A, which favours good eyesight in the dark.
Statement 7 of 8
Honey and maple syrup are better for the health than white sugar. .
Statement 7 of 8
False. The nutritional value of honey, brown sugar and maple syrup is similar to that of white sugar. Choose your type of sugar according to your taste.
Statement 8 of 8
When you drink while you eat food, you have more trouble digesting it.
Statement 8 of 8
False.Drinking enough water throughout the day is vital to avoid dehydration, whether in between or during meals. Drinking during meals does not disturb digestion. However, drinks should not replace food during meals. If you are not too hungry, you should start by eating your food and drink afterwards.
From 0 good Answer on 8.
Wow! You really are an expert.Send us your recipes. Coming from a pro like you, they must be delicious!
Congratulations, you know a lot about healthy eating. To learn more, keep an eye out for the visit of the caravan of the Grand défi caravane du Grand défi and refer to Canada’s Food Canada’s Food Guide.
It is not that easy, it is? Several myths indeed surround healthy eating. Come pick up some of our tips. They are easy and we have some realistic challenges for you. Eating well, it’s in the box!.
A healthy lunchbox is a big step towards a terrific afternoon. Get a good dose of energy at lunch time with food from the four groups of Canada’s Food Guide. Do you know the four groups?
In your lunchbox, make sure you have some vegetables. And not just a few bits of onion mixed with your rice. You body needs plenty of vegetables for you to be able to concentrate. If you do not get enough from your meal, add a few carrot or celery sticks. Aren’t raw vegetables practical?
Do you know about rice, couscous, pasta and bread? Grain products are very important to satisfy your hunger. A healthy lunchbox goes hand in hand with whole grains.
Chicken, beef, lentils, tofu, fish or ham; regardless of which meat or alternative you choose, make sure you have a little. This will allow you to hold on until your snack.
You like cheese? Whether you eat it as string cheese sticks, in cubes, triangles or slices, cheese is very good for you. And yoghurt... yummy! Choose drinkable yoghurt if you are in a rush.
Have you forgotten your fruit? For dessert or as a snack, nothing compares to good fresh fruit: a banana, an apple, a pear, etc. There are tons of possibilities! If fresh fruit is not your thing, try stewed fruit or low-sugar fruit salads. They are practical and delicious.
- For five days, make your lunch with your parents and make sure it contains food from the four food groups.
- Become a food detective, and see if your friends’ lunches are balanced. Be supportive of your friends who eat healthy food at lunchtime.
- Investigate the pantry and the fridge, looking for new ideas for healthy snacks.
- Turn yourself green with green vegetables. Did you know that you should eat at least one serving of green vegetables every day? Get up and move! Challenge yourself and your friends to eat at least one serving of green vegetables per day for a week.
- Combine two healthy foods to make a snack. Use the ideas below for inspiration. You’ll see that making a healthy snack isn’t rocket science.
 |
Fresh fruit with cheese |
 |
Pumpkin seeds and stewed fruit |
 |
Unsweetened cereal with an enriched soy beverage |
 |
A yogurt drink with a homemade banana muffin |
 |
Crackers with cheese or peanut butter |
 |
Raw veggies with a yogurt-based dip |
 |
Mini pita bread with hummus or tofu spread |
