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.


Some of Chef Harvey’s Creations

What Our Alumni Say


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