CIC WATERLOO believes all foods fit on your plate when you practice variety, balance and moderation. Our program encourages a healthy relationship with food that is both fun and nutritious. A balanced approach to eating relies on the consumption of adequate nutrients from a variety of foods. Moderation is key since all foods contain differing amounts of nutrients. The green, red, white and yellow dots indicate how much and how often certain foods should appear on a plate.
Green spotlight foods are the foundation of your plate. Simply prepared fruits, vegetables, whole grains, lean proteins and non-fat dairy are common green dot foods. Every day, add a variety of these foods to at least half your plate for added color and nutrients.
Yellow spotlight foods add a mix of nutrients and flavors to your plate. Yellow dot foods include fruits, vegetables, grains, proteins and low-fat dairy prepared with moderate amounts of added sugar, fat and/or salt. Balance your plate by filling a quarter to a half of it with yellow dot foods.
Red spotlight foods provide valuable nutrients; however, they also contain food items that need to be consumed in moderation. Focusing on portion control is a great way to enjoy red dot foods. Reserve a quarter of your plate for foods like macaroni and cheese, or limit your intake of foods such pizza to only a couple of times a week.
White spotlight foods are special dietary meals for students requiring special diets due to health, religious, customary, or other reasons.
Harvey Cross is the head chef at CIC Waterloo. He is a professional chef with a career spanning over 30 years and a member of the Canadian Personal Chef Alliance.
CIC is a very special school that provides a rich, nurturing and caring environment that has brought out the best in me and allowed me to truly thrive. My university admission was a breeze.
The small class size, the high staff-to-student ratio, the respectful atmosphere, and above all, the unwavering dedication was what makes CIC special.
Ample access to technology, a high teacher to student ratio, and caring engaged teachers helped me to gain admission to veterinary school after CIC.
Since my very first day at CIC, I felt welcomed, accepted, and loved. Every morning I see the smiling teachers and staff.
What I like best about CIC is most definitely the education that I received.
High academics have always been important to me and it didn’t take long to realize that this school was right fit for me.
You want to get into a great university come study at CIC, the entire admission process is handled by the school.
I came to Canada not knowing anybody, the school and residence staff made me feel at home right away. My university placement was surprisingly easy.
My overall experience at CIC was fantastic, especially all the new life long friends I made. I got offers to all the universities I applied to.
The teaching staff were very helpful and made my learning experience fun. I can get lost in public school easily, not at CIC with small class size and attention to school needs.
My teachers at CIC did a great job, not only presenting the material, but also teaching it. Got my university offers early spring.
Arriving at CIC for the first time you feel at home not because of all the cold snow, but because of the caring and warm environment.
I got early university admission in March, thanks to the wonderful job of the guidance office
Thanks to the school, my university admission was the easiest thing I ever went through in high school.
Getting all my early universities offers was a great relief, couldn’t have done it without everyone at CIC.
I love the school because I have many nice teachers and a principal who helped me get into my dream university.
Because of my older brother’s wonderful experience at CIC Waterloo my parents sent me to CIC in grade 10. CIC was one of the best experiences in my life. I got into my dream program at McGill University.
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