Youth Led Nutrition Education Session

====student becomes the masteR====

Good Food for All provides a variety of peer leadership opportunities for youth in our programs. Our leadership opportunities are designed to help youth develop responsibility, organizational skills, management skills, public speaking skills, and food skills, all while helping their community.

Smoothies with john

John Graham has been an active member of the Eastside Afterschool Program for the last two years. He’s the first youth to participate in one of our peer leadership opportunities. In 2017, John was Good Food’s Foodie of the Year, an award given out annually to a youth who excels in our nutrition education sessions and incorporates the lessons into their daily life.

John took initiative and offered to share his food skills with his peers by teaching a nutrition education session. He reaserched smoothie recipes, made a shopping list and presented his smoothies to the class using the magic bullet he was awarded as Foodie of the Year.

John demonstrated a variety of options using his favourite ingredients. He encouraged his peers to experiment and discover their own favourite smoothie recipe!

Johns smoothie Ingredients
  • Pineapple
  • Frozen berries
  • Coconut milk
  • Almond milk
  • Kale
  • Spinach
  • Hemp hearts
  • Bananas
Quote from john

“I was happy to share what Good Food for All taught me about nutrition with my friends. Good Food has helped me develop the skills I need to lead a happy and healthy life and I think everyone deserves that chance.”

– John Graham, 18

Good food for all and FOREVER
John and Gracie at the Eastside Afterschool Program Year End Party

Good Food is passionate about helping young leaders develop their food and professional skills. We aspire to inspire a creative mindset and provide a positive space for youth to develop their passions.

Donate to help fund our peer leadership opportunities.

Peer Leadership with Good Food for All

Leadership in Action: Preparing Snacks for the Eastside Afterschool Program

Introducing: Peer-Leadership at the Eastside Afterschool Program

The Eastside Afterschool Program aims to empower youth to make lifelong healthy choices by improving access to physical activity, nutritious food, education and a healthy community. Through the Peer-Leadership Program at the Eastside Afterschool Program, Good Food for All provides leadership opportunities for youth to get involved with our day-to-day activities at the program. Leadership opportunities include the chance to plan weekly snack menus, prepare food, plan and teach nutrition education and food skills sessions, and stock the food pantry.

The Peer-Leadership Program develops youth leadership skills, deepens their knowledge of nutrition and food, teaches food preparation skills, and provides vital pre-employment training for jobs in food-related industries.

To date, youth have assisted with preparing daily afterschool snacks for their peers, researching nutrition sessions, and teaching nutrition and food skills classes for their peers.

About the Eastside Afterschool Program

In 2017, over 400 youth from East Vancouver attended the Eastside Afterschool Program. Now in its 3rd year, the program is a collaboration of community partners working to encourage and promote holistic well-being and optimal development for youth in East Vancouver. Partners include the Eastside Boxing Club, Good Food for All, Aprons for Gloves, Network of Inner City Community Services Society, and RICHER Initiative. The partnership provides a safe space for at-risk youth in East Vancouver, supervised physical activity, leadership opportunities, and access to health care. Good Food for All provides nutritious afterschool snacks, a healthy food pantry, and nutrition education and food skills classes for youth in the Eastside Afterschool Program.

Support the Peer-Leadership Program

Good Food for All relies on donations from the community to run our programs.  Please consider making a donation so we can continue to ensure youth develop lifelong healthy habits.

Fibre Fundamentals

====Fun fibre friday ====

Our latest nutrition session was on one of the most important parts of a healthy diet: fibre.

Fibre facts
  •  Fibre is one of the three molecules that make up a carbohydrate, the other two being sugar and starch.
  • Our bodies don’t absorb fibre for bodily functions, but rather use fibre as a bodily function.
  • There’s two different types of fibre: soluble and insoluble. Both aid in the digestive process.

Chia, fibre, health


Soluble Fibre 

When trying to understand soluble fibre, think about chia seeds. When fibre is exposed to water in our intestines it swells up like a chia seed and forms a gel. This gel improves nutrient absorption and keeps us fuller and fueled up for longer.


Insoluble Fibre 

Insoluble fibre benefits the digestive process by helping digested food move through the intestines proficiently by adding bulk to the fecal material.  Insoluble fibre helps healthy gut bacteria flourish. Healthy gut bacteria helps promote the breakdown and absorption of nutrients, especially sugar, dairy, and starch.

Reading Nutritional labels

Fibre is listed under the carbohydrate section of a nutrition label along with sugar.  Nutrition labels rarely say the amount of starch found in a product. To calculate the starch found in a product, deduct the amount of sugar and fibre from the total carbohydrates. The remainder will be the starch.

(total carbs-fibre) – sugar = starch

Fibre, digestive health,

Average Recommended daily fibre intake
  • 38 grams for men under 50
  • 30 grams for men over 50
  • 25 grams for women under 50
  • 21 grams for women over 50
  • 26 grams for female youths ages 9-13
  • 30 grams for male youth ages 9-13

*try attaining roughly 14 grams for every 1000 calories you eat.

It’s important to prioritize high levels of fibre in our diets to maintain healthy digestion resulting in a healthy body. Fibre helps lower cholesterol levels and blood sugar, which protects against heart disease and diabetes. Studies show fibre is a key factor of achieving weight loss.

East side Afterschool programs

Good Food for All is dedicated to providing wholesome, organic, minimally processed and raw foods to the youth programs we partner with. Here’s some examples of what we bring in for the youth to enjoy.

Hummus, fibre, health, body, energy

High fibre Snacks
High fibre Food pantry options
  • Quinoa
  • Whole wheat pasta
  • lentil soup
  • bean soup
  • Hemp Hearts
  • Protein powder


Recipe for fun


Good Food incorporates a hands on cognitive learning experience in our Nutrition Education Sessions. This helps to develop team building and leadership skills while building relationships amongst youth in the community.

In our latest session the youth were involved in a game, working together to brainstorm which foods have the highest percentage of fibre.  Keep reading to learn how to play.


  • 6 flash cards (per team)
  • 6 fibre packed foods (scroll for suggestions)
  • pen

-Foods we used-

  • Popcorn 14.5%
  • Almonds 12.5%
  • Chia Seeds 34.9%
  • Quinoa 28%
  • Broccoli 2.6%
  • Bananas  2.6%

*%=Percentage of Fibre


  1. Write down one food item per flash card, leave out the percentage of fibre.
  2. Split group up into 2-3 teams


Each team works together to list out all the foods from lowest percentage of fibre to highest. The team that gets the closest gets first pick of the food items supplied.

The youth had a great time working together and there was enough food for everyone who wanted to bring something home.

Donate to help fund our snack programs and nutrition education!

Your contribution will make a difference to many young people’s  quality of life.





Boxer Jillian Brookes on Eating like an Athlete

====eat like a champ, box like a champ ====

On December 17th, 2017 Jillian Brookes spoke to the youth on how your diet affects your performance in the ring, and in overall life.

Jillian Brooke, healthy eating, active youth, boxing, fitness diet

Jillian Brooke is competitive boxer and a respected member of the EastSide Boxing community.  She’s participated in the Aprons For Gloves, a charity boxing match that supports the Eastside Boxing Club. She advocates for leading a healthy lifestyle and is passionate about helping others achieve this as well.

She started off by telling her own personal fitness story, explaining that when she began to eat a diet in relation to her goals, she could reach them faster and more effectively.

She explained how the changes in her diet made her training better, she could hit harder and move faster. Also reflecting on her mental health and how eating healthier gave her more motivation to lead a healthier lifestyle in every aspect of her life, including increased motivation to get to the gym! #eatlikeachampfeellikeachamp

Goals, success, progress, lifestyle

After the inspirational speech of self love, then followed some pro tips on meal ideas for before and after a workout.

Pre workout

1. Oatmeal with blueberries with a bit of yogurt/honey
2. Whole Wheat Toast with Sliced Banana + Peanut Butter
3. Sliced apples with almond butter
4. Sweet potato with steamed broccoli and a bit of olive oil
5. 1 cup of Brown rice or Quinoa

Post workout

1. Boiled egg or Tofu salad with greens, tomatoes and almonds
2. Chicken Breasts with grilled veggies
3. Veggie Omelet (can substitute tofu for eggs) with Avocado, Broccoli, carrots and mushrooms

4. Steamed Broccoli and Carrots with roasted chickpeas or mixed beans (Kidney beans or Black beans) with a couple slices of avocado and \mixed greens.
5. Tuna Sandwich with hummus and vegetables

The youth enjoyed being mentored by someone involved in their community!

Nutrition Session: Pre- and Post-Workout Foods

Nutrition Talk with Spud

To kick off our nutrition education series, we invited Gaby from SPUD Vancouver to talk to the Eastside Boxing Club’s Youth Boxing Program about what to eat pre- and post-workout.  Our goal with nutrition session was to emphasize the importance of eating both before and after a workout, provide examples of the best foods to eat, and dispel some of the myths that surround salt, fat, and carbs.

As a Holistic Nutritionist, Gaby believes in using both diet and lifestyle to help individuals achieve healthy balance and well-being. Like Good Food for All, Gaby is passionate about sharing her knowledge and empowering people to make healthy choices.

Access to nutritious food and a working knowledge of nutrition basics is absolutely essential if youth are to remain active and healthy throughout their lives.  Currently, children and youth in Vancouver are not getting enough nutrition education. According to a recent study by the Canadian Journal of Dietetic Practice and Research,

Despite local and provincial efforts to engage students in food and nutrition experiences, participation in most activities remains relatively low, with few students exposed to multiple activities. Continued advocacy is needed from the dietetics community to improve student engagement in food and nutrition activities.”

Help us continue to provide much needed nutrition education to Vancouver youth – make a donation!

Huge thank you to the Eastside Boxing Club, Gaby, and SPUD for helping us foster a culture of  “good food” in our community!

The Positive Effects of Good Food

In partnership with the  Eastside Boxing Club, the Healthy Snacks for Active Youth program provides nutritious, hearty snacks for at-risk youth in the Eastside Boxing Club’s after-school boxing training program.

ESB recently conducted an evaluation of their Youth Boxing Program.  A portion of the evaluation was dedicated to identifying program successes and what youth liked best about the afterschool program. The evaluation found,

“… food has been an asset to the program that has helped to increase the health of youth accessing the program regularly, it also helps to bring youth through the door.”

Youth chose food as one of the things they enjoyed the most about the boxing training program, in addition to the atmosphere, the relationship with the instructors and their physical results.

When asked what could be improved about the program, youth asked for additional food options, specifically healthy food options including fruit, cheese, and crackers, suggesting that exposure to healthy food via the snack program is already changing their eating behaviours and choices for the better.

Finally, when asked what they liked best about the program, one participant responded,

“What I like about boxing is that they teach you well and feed you good after.”

The findings of the evaluation point to the success of the Healthy Snacks for Active Youth snack program in increasing healthy eating as well as to the critical role the snack program plays in increasing attendance at the after school program.

Promote healthy eating and encourage youth to attend ESB’s after-school program:
Donate a Good Food Box!