BOKS Bit – Eat Well Plate

At BOKS we are excited about the new Canada Food Guide. What a great opportunity for our Trainers to add a discussion around the new and improved Food Guide to our end of class nutrition discussions.

Why not explore the “Eat Well Plate” in your next BOKS Bit? (print off and laminate the Eat Well Plate for reference during your class discussion – material available on our Trainer Hub)

Creating healthy meals and snacks can be simple when you use the Eat Well Plate.


Use the proportions of foods on the Eat Well Plate as a guide to help you make healthy meals or snacks.

Step 1: Make half your plate vegetables and fruits. Vegetables and fruits should always make up the largest proportion of the foods you eat.

Step 2: Choose whole grain foods.

Step 3: Include protein foods. Choose protein foods that come from plants more often.

Don’t forget to make water your beverage of choice!


Sample meal ideas



  • having a sliced apple on top of toast with peanut butter
  • including a bowl of fruit with your whole grain and protein
  • adding lots of vegetables to a frittata or breakfast sandwich
  • filling half of your bowl of oatmeal with berries and chopped fruit
  • making a vegetable omelette with a side of fruit and half a whole grain bagel


  • rotisserie chicken, raw veggies, half a whole wheat pita
  • what other ideas do your students have?


  • white fish, rice, steamed broccoli
  • What other ideas do your students have?


  • fruit with whole grain crackers
  • sliced celery with peanut butter
  • cut up vegetables with hummus
  • cherry tomatoes with lower fat cheese cubes

Ask your BOKS kids how they can put an Eat Well Plate together for breakfast, lunch, dinner or a snack.

Challenge them to make a snack after school with the Eat Well Plate as their guide.

(Credit: Canada’s Food Guide)



Manager, Programs & Training, BOKS Canada