Nutrition Word Scramble
IIINEATDT FHEC
OURTTIINN AGRNAME
IADEYRT IAD
ELEILOVCCT
LAETP
DIOOEF
ELTBA
NODVRE
NTIUYSDR
SVCERDOOFIE
LRETEACAHH
OSEINR GILVIN
MOINYCUTM
CEOONNCINT
LLSSWEEN
TUTRINOIN
LOFRVAU
IHSROUN
NIUDLFM 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20.
Spin the Wheel Q&A
1. Access the virtual wheel or print and assemble paper wheel.
2. Have each participant take turns spinning the wheel and answering a question from the identified category.
3. Award one point per correct answer. The first person to 3-5 correct answers, wins!
VEGETABLES
1. Sweet potatoes and yams are the same vegetable. (False)
2. Red peppers have more vitamin C than citrus fruits (True)
3. Tomatoes are botanically classified as fruits. (True)
4. Spinach is a rich source of iron. (True)
5. Bell peppers can be classified as both fruits and vegetables. (True)
6. Artichokes are flower buds that haven't bloomed yet. (True)
7. Cauliflower comes in a variety of colors, including orange and purple. (True)
8. Brussels sprouts are a type of cabbage. (True)
9. Eating beets can turn your urine and stool red. (True)
10. Cilantro and coriander come from the same plant. (True)
FRUITS
1. Apples belong to the rose family. (True)
2. Kiwis are native to New Zealand. (True)
Virtual Wheel: LINK
PROTEIN
1. All proteins are made up of the same building blocks called amino acids. (True)
2. Quinoa is a complete protein source, containing all essential amino acids. (True)
3. Proteins are primarily responsible for providing energy to the body. (False, they are responsible for building and maintaining bodily systems and muscles. Carbohydrates are the body's primary energy source.)
4. Eggs are a plant-based source of protein. (False they are animal based)
5. Proteins are involved in the structure of cells, tissues, and organs. (True)
6. Soybeans are a source of high-quality plantbased protein. (True)
7. The protein in milk is called casein. (True) Whey protein is derived from plant sources. (False, it is from dairy products) Proteins play a role in immune function. (True)
3. Oranges are a good source of vitamin D. (False)
4. Watermelons are both a fruit and a vegetable. (True)
5. Pomegranates are classified as berries. (True)
6. Lemons float in water, while limes sink. (True)
7. The skin of a peach is a good source of fiber. (True)
8. Avocados are berries. (True)
9. Cranberries are grown in water. (True)
10. Dragon fruit is a type of cactus. (True)
11. The rind of a watermelon is not edible. (False)
MINERALS
Calcium is the most abundant mineral in the human body. (True)
2. Sodium is a mineral that helps regulate blood pressure. (True)
3. Magnesium is primarily found in dairy products. (False)
4. Zinc is important for the proper functioning of the immune system. (True)
5. Iodine deficiency can lead to thyroid disorders. (True)
6. Copper is a mineral essential for the formation of red blood cells. (True)
7. Potassium is primarily found in high amounts in processed foods. (False)
8. Phosphorus is a mineral crucial for bone and teeth formation. (True)
9. Fluoride is added to drinking water to prevent iron deficiency. (False, it is added to help with dental health
Spin the Wheel Q&A
CARBOHYDRATES
1. All carbohydrates are sugars. (False, carbohydrates are made up of sugars, starches and fibre).
2. Fiber is a type of carbohydrate. (True)
3. Simple carbohydrates are also known as complex carbohydrates. (False, Simple carbohydrates are easily absorbed allowing for quick energy. Complex carbohydrates contain more fibre and take longer to digest, providing more long-lasting energy)
4. Glucose is the primary fuel for the brain. (True)
5. Carbohydrates are stored in the body as glycogen. (True)
6. Whole grains contain all parts of the grain: bran, germ, and endosperm. (True)
7. Fructose is the primary sugar found in milk. (False, it is lactose)
8. Starch is a complex carbohydrate found in potatoes. (True)
9. Carbohydrates are the body's preferred source of energy. (True)
10. Chewing food helps break down complex carbohydrates. (True)
FLUIDS/HYDRATION
1. The human body is about 60% water. (True)
VITAMINS
1. Vitamin C is essential for the synthesis of collagen, a protein important for skin health. (True)
2. Vitamin D can be made by the body when the skin is exposed to sunlight. (True)
3. Vitamin A is primarily found in fruits and vegetables. (False)
4. B vitamins are water-soluble and are not stored in the body for long periods. (True)
5. Vitamin K is important for blood clotting and bone health. (True)
6. Vitamin B12 is only found in animal-based foods. (True)
7. Vitamin E is known for its antioxidant properties. (True)
8. Vitamin A is crucial for maintaining healthy skin and mucous membranes. (True)
9. Folate, a B-vitamin, is especially important during pregnancy for fetal development. (True)
2. Sports drinks are recommended for daily hydration. (False, they are only recommended during strenuous activity where you have increased electrolyte needs)
3. Dehydration can impair cognitive function. (True)
4. Urine color is a reliable indicator of hydration status. (True)
5. The sensation of thirst indicates mild dehydration. (True)
6. Tea and coffee contribute to daily fluid intake. (True)
7. Sweating is the primary mechanism for fluid loss during exercise. (True)
8. Juices and sodas are superior to water for hydration. (False)
9. Fruits with high water content, like watermelon, contribute to hydration. (True)
10. Electrolytes help regulate nerve and muscle function. (True)
11. A person can survive longer without water than without food. (False)
10. Vitamin D deficiency is associated with rickets, a condition affecting bone development. (True)
FATS
1. Saturated fats are usually liquid at room temperature. (False, they are solid)
2. Trans fats are naturally occurring in some foods. (False, only in processed foods)
3. Cholesterol is a type of fat found in plant-based foods. (False, it is only found in animal-based products)
4. Omega-3 fatty acids are primarily found in fatty fish and are vital for brain functioning. (True)
5. Fats play a crucial role in the absorption of fatsoluble vitamins. (True, vitamins A, D, E and K)
6. The body can produce all types of fats it needs, so dietary intake is not essential. (False)
7. Fats are important for the structure and function of cell membranes. (True)
8. Fats are essential for the production of hormones. (True)
9. The majority of the brain is composed of fats. (True)
10. A high intake of saturated fats is associated with a lower risk of heart disease. (False, it is associated with a higher risk)
Nutrition Month Menu
Appetizers
Marinated Asian Cucumber Salad
Mediterranean Chicken Soup
Mains
Smoked Salmon Rice Noodle Salad
White Bean & Mushroom Ragu with a Dinner Roll
Desserts
Coconut Lemon Mousse Pie
Cheesecake Bites
Beverages
Sparkling Lemon Sangria Mocktail
Coffee or Tea
Smoked Salmon Rice Noodle Salad
INGREDIENTS
• 3.5Kg Rice Vermicelli Noodles (Cooked)
• 1.5Kg Edamame Beans
• 400ml Vegetable Oil
• 300ml Rice Vinegar
• 150ml Pancake Syrup
• 30ml Chopped Garlic
• 100g Crushed Ginger
• 10ml Chili Powder (Mild)
• 250ml Soy Sauce
• 1Kg Shredded Carrots
• 500g Sliced Green Onion
• 1.25Kg Savoy Cabbage (Sliced Thin)
• 1Kg Bean Sprouts
• 750g Chopped Peanuts
• 3Kg Smoked Salmon
PREPARATION
1. Prepare vinaigrette: add oil, rice vinegar, pancake syrup, garlic, ginger, chili powder, and soy sauce into blender. Blend until smooth and refrigerate.
2. Assemble salad: toss cooked and cooled rice noodles, edamame, carrots, green onion, cabbage, bean sprouts and peanuts (reserve half for garnish).
3. Serve 250ml of salad with 60g of smoked salmon. Drizzle with salad dressing and a sprinkle of chopped peanuts.
Featured Product
Salmon Atlantic Cold Smoked
SUPC: 6529590
Yield: 50
Serving: 60g Salmon + 250ml Salad
Pyper – Culinary Specialist | Sysco Toronto
Having an understanding of great food and people made David's acceptance of a role at Sysco as culinary specialist in 2018 a dream job. He works with great food and helps customers obtain their goals in their businesses. Whether working from the Sysco test kitchen or right in a customer's restaurant, David is excited and driven to help Sysco customers realize their business's full potential.
David
Ragu White Bean & Mushroom
INGREDIENTS
• 250ml Olive Oil
• 1.25Kg Diced Onion
• 85ml Chopped Garlic
• 4L Sliced Mushroom
• 4L Navy Bean
• 2L Chopped Kale
• 2L Vegetable Broth
• 45ml Dried Thyme
• 45ml Dried Rosemary
• 4L Diced Tomatoes
• 500ml Grated Parmesan Cheese
PREPARATION
1. In a pan, heat oil over medium heat. Sauté onion until it becomes translucent. Add garlic and cook for another minute, until fragrant.
2. Add mushrooms and cook until they become tender, about 8 – 10 minutes.
3. Stir in beans, kale, broth, tomatoes and herbs. Mix well to combine. Bring mixture to simmer then reduce heat to low. Stir occasionally.
4. Season with salt and pepper to taste.
5. Stir in parmesan cheese until well combined.
Yield: 50
Serving: 250ml
Coconut Lemon Mousse Pie Featured Product Lemon Mousse
Yield: 48
INGREDIENTS
• 1.5L Heavy Whipping Cream
• 1.5L Coconut Milk
• 960g Lemon Mousse Mix
Serving: 1 slice
PREPARATION
1. Add lemon mousse mix to mixing bowl, stir in coconut milk and whipping cream.
• 6 Each 9” Graham Cracker Pie Shell
• 90ml Lemonade Drink Mix
• 250g Shredded Unsweetened Coconut (Toasted)
2. Mix on low speed for 1 minute, scraping down sides of the bowl. Then beat on high for 5 – 6 minutes until peaks form.
3. Divide filling evenly among graham cracker crusts, smooth tops. Refrigerate for minimum 2 hours before serving.
4. Toss toasted coconut with lemonade drink crystal and sprinkle mixture evenly over pies.
5. Slice pies into 8 servings and enjoy!
Sparkling Lemon Sangria Mocktail
Yield: 50 Serving: 125ml
Featured Product
Lemon Cocktail Mix
SUPC: 3278647
Shopping List
March 19th, 2025
Today We are Celebrating
Dietitian’s Day!
Sysco Canada extends a special thank you to Registered Dietitians for their exceptional expertise and crucial role in supporting the health of Canadians from coast to coast.
On this Dietitian’s Day, we celebrate their dedication to promoting well-being and making a positive impact on lives.
Wishing you a very happy and healthy Dietitian’s Day!
