Nutrition advice & tips from our Registered Dietitian.
What is a Dietitian?
A dietitian is an expert in food and nutrition! We have training in nutrition, science, health and human development. A dietitian can help you:
· Reach your specific health-related goals
· Make changes to your eating habits in order to lead a healthy lifestyle
· Offer nutrition support during pregnancy, childhood, and throughout your life
What is the difference between a nutritionist and a dietitian?
· A dietitian must complete a 4-year university degree plus a 1-year internship. The words “Registered Dietitian” are protected by law.
· A nutritionist might not have any official training. Anybody can call themselves a “Nutritionist” because that word is not controlled.
· When you look online for nutrition advice, make sure the person is a dietitian or “RD”. This helps to make sure you are getting credible information.
Madelaine is our Registered Dietitian, and is available for one-on-one consultations as well as during our programs and classes Tuesdays and Thursdays to answer any dietary or nutrition based questions. Please call 204-346-0413 to set up a time to talk with Madelaine.
A dietitian is an expert in food and nutrition! We have training in nutrition, science, health and human development. A dietitian can help you:
· Reach your specific health-related goals
· Make changes to your eating habits in order to lead a healthy lifestyle
· Offer nutrition support during pregnancy, childhood, and throughout your life
What is the difference between a nutritionist and a dietitian?
· A dietitian must complete a 4-year university degree plus a 1-year internship. The words “Registered Dietitian” are protected by law.
· A nutritionist might not have any official training. Anybody can call themselves a “Nutritionist” because that word is not controlled.
· When you look online for nutrition advice, make sure the person is a dietitian or “RD”. This helps to make sure you are getting credible information.
Madelaine is our Registered Dietitian, and is available for one-on-one consultations as well as during our programs and classes Tuesdays and Thursdays to answer any dietary or nutrition based questions. Please call 204-346-0413 to set up a time to talk with Madelaine.
Tip Tuesday
November 1st, 2016
Want to change up how you make your homemade burgers? Here's a burger recipe that you can prepare in 15 minutes with a pantry staple you can always have on hand -canned lentils! Lentils are packed with protein, folate, and iron!
Serves ~5
Ingredients
http://www.diabetes.ca/diabetes-and-you/recipes/lentil-burgers
Serves ~5
Ingredients
- 1 can (19 oz/540 mL) brown lentils, drained and rinsed
- 2/3 cup dry bread crumbs 150 mL
- ¼ cup finely chopped onion 60 mL
- ¼ cup finely chopped celery 60 mL
- ½ tsp salt 2 mL
- ½ tsp freshly ground black pepper 2 mL
- 1 tsp Worcestershire sauce 5 mL
- 1 tbsp vegetable oil 15 mL
- ½ cup shredded Cheddar or Swiss cheese 125 mL
- In a large bowl, mash lentils. Stir in bread crumbs, onion, celery, salt, pepper, 1/3 cup (75 mL) water and Worcestershire sauce until well blended. Form into five ¾-inch (2 cm) thick patties.
- In a skillet, heat oil over medium heat. Cook burgers for about 5 minutes per side or until browned on both sides. Top each with cheese.
http://www.diabetes.ca/diabetes-and-you/recipes/lentil-burgers
Tip Tuesday
October 25th, 2016
Have you started your baby on finger foods? Between 9-12 months, most babes are ready to start eating finger foods. Here is an iron-rich finger food recipe using iron-fortified cereal:
Oatmeal Biscuits500 mL (2 cups) rolled oats
60 mL (¼ cup) whole wheat flour
250 mL (1 cup) infant cereal, any variety
10 mL (2 tsp) baking powder
125 mL (1/2 cup) butter or non-hydrogenated margarine
125 mL (½ cup) brown sugar
2 eggs, beaten
5 mL (1 tsp) cinnamon, optional
Instructions
For more iron-fortified cereal recipe ideas, follow this link: https://www.healthlinkbc.ca/healthy-eating/infant-cereal-recipes
Oatmeal Biscuits500 mL (2 cups) rolled oats
60 mL (¼ cup) whole wheat flour
250 mL (1 cup) infant cereal, any variety
10 mL (2 tsp) baking powder
125 mL (1/2 cup) butter or non-hydrogenated margarine
125 mL (½ cup) brown sugar
2 eggs, beaten
5 mL (1 tsp) cinnamon, optional
Instructions
- Preheat oven to 180°C (350°F).
- Combine oats, flour, cereal and baking powder.
- Beat butter or non-hydrogenated margarine with sugar and eggs in a separate bowl.
- Mix butter or non-hydrogenated margarine mixture with dry ingredients.
- Roll dough into small balls and drop on cookie sheet.
- Bake 10 to 12 minutes.
For more iron-fortified cereal recipe ideas, follow this link: https://www.healthlinkbc.ca/healthy-eating/infant-cereal-recipes
Tip Tuesday
October 18th, 2016
Great blog post by Sarah Remmer, a Registered Dietitian. 8 tips breastfeeding moms should know when returning to work. http://www.superhealthykids.com/breastfeeding-moms-8-tips-returning-work/
Tip Tuesday
October 11th, 2016
The importance of responding to your baby's hunger cues:
Tip Tuesday
September 20th 2016
Looking for more school lunch ideas to change things up? Follow this link for some school lunch ideas from Canadian Registered Dietitians! http://globalnews.ca/news/2930026/back-to-school-lunches-7-kid-friendly-easy-to-make-dietitian-approved-recipes/
Tip Tuesday
September 13th 2016
What are good methods of cooking meat so that it is moist for my baby? Meats like chicken, fish, turkey etc. are great first foods to introduce to your baby around 6 months of age. Meat and meat alternatives like eggs, beans, lentils are good sources of iron which is important for your baby's growth and development. The best methods for preparing meat so that it is moist and soft for your baby is by boiling, braising, or by stewing. You can puree and mince meat with some water or breastmilk using a blender or food processor to reach the appropriate texture for your baby.
Tip Tuesday
September 6th 2016
Do you have lots of fresh produce from your garden? Try blanching your vegetables and freezing them for later use!
Blanching is a process where vegetables are exposed to boiling water or steamed for a brief period of time and then rapidly placed in ice water to prevent cooking. Blanching will stop enzymes in the food from acting and will destroy any microorganisms present on the vegetables. Give it a try! For more direction on how to blanch your vegetables, check out this web page: www.eatright.org/resource/homefoodsafety/four-steps/refrigerate/blanch-before-you-freeze
Blanching is a process where vegetables are exposed to boiling water or steamed for a brief period of time and then rapidly placed in ice water to prevent cooking. Blanching will stop enzymes in the food from acting and will destroy any microorganisms present on the vegetables. Give it a try! For more direction on how to blanch your vegetables, check out this web page: www.eatright.org/resource/homefoodsafety/four-steps/refrigerate/blanch-before-you-freeze
Tip Tuesday
August 30, 2016
Have questions about which beverages can be offered to your baby? Watch this short video for more information:
https://vimeo.com/114495289
https://vimeo.com/114495289
Tip Tuesday
August 23, 2016
Have some fresh zucchini from the garden? Here are 3 recipes to help you use them up!
-Zucchini Latkes: http://www.tasteofhome.com/recipes/zucchini-latkes
-Zucchini Pizzas: http://sweetcsdesigns.com/pizza-zucchinis/
-Mini Zucchini Chocolate Chip Muffins:
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.8687617/k.30CD/Recipes__Mini_zucchini_chocolate_chip_muffins.htm
-Zucchini Latkes: http://www.tasteofhome.com/recipes/zucchini-latkes
-Zucchini Pizzas: http://sweetcsdesigns.com/pizza-zucchinis/
-Mini Zucchini Chocolate Chip Muffins:
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.8687617/k.30CD/Recipes__Mini_zucchini_chocolate_chip_muffins.htm
Tip Tuesday
August 16, 2016
Make meal time, family time. It is important to get our children involved with preparing meals. Developing their cooking skills early will help them throughout their life! Here is a quick video to give you some ideas on how to get your kids involved with meal times.
https://vimeo.com/150751008
https://vimeo.com/150751008
Tip Tuesday
August 9th, 2016
Bigger plates and huge food packages can cause us to eat more than we need.
Here are a few tips to help you handle your food portions:
-Use smaller, lunch-sized plates (about 9 inches) and bowls for meals. You'll be amazed on how you will eat less and still be satisfied.
-Always portion out your own serving vs. eating straight from a food package.
-Place serving dishes of vegetables on the table. If you still feel hungry, eat a second portion of veggies!
Here are a few tips to help you handle your food portions:
-Use smaller, lunch-sized plates (about 9 inches) and bowls for meals. You'll be amazed on how you will eat less and still be satisfied.
-Always portion out your own serving vs. eating straight from a food package.
-Place serving dishes of vegetables on the table. If you still feel hungry, eat a second portion of veggies!
Tip Tuesday
August 2nd, 2016
Need some tips and tricks for your picky eater? Here is a morning news segment all about strategies and suggestions for your picky eater. P.S. Does someone look familiar to you?
Tip Tuesday
July 26th, 2016
Watermelon and Lentil Salad
Here is a recipe for a refreshing and hydrating watermelon and lentil salad. Lentils are packed with iron, protein, fibre, and folate -making them a nutrient packed meat alternative to add to your salads, soups, and many other dishes. Pairing lentils with watermelon, truly makes this salad nutritious, delicious, and summery. Follow this link to view the recipe details:
http://www.lentils.ca/recipe/watermelon-lentil-salad/
Here is a recipe for a refreshing and hydrating watermelon and lentil salad. Lentils are packed with iron, protein, fibre, and folate -making them a nutrient packed meat alternative to add to your salads, soups, and many other dishes. Pairing lentils with watermelon, truly makes this salad nutritious, delicious, and summery. Follow this link to view the recipe details:
http://www.lentils.ca/recipe/watermelon-lentil-salad/
Tip Tuesday
July 19th, 2016
How do you prevent avocados from turning brown?
- Brush a layer of oil over a cut avocado
- Cover with plastic wrap
- Keep the pit in the avocado
- Store the avocado in a container with an onion. The gases released from the onion help prevent browning.
- Add lemon/lime juice
Tip Tuesday
July 5th, 2016
Let Go of Meal Time Pressure
"Neophobia" is a term used to describe the fear of new foods. Neophobia a.k.a "picky" eating is very common in toddlers and is completely normal. You may have a picky eater who wants to have the same food meal, after meal, after meal, and that's OK too, as long as the food is nutritious. The important thing to remember is to OFFER a variety of foods from each of the four food groups and avoid placing undue pressure on your child to eat. Your child is in charge of how much they eat. Research shows that by offering a variety of foods regularly and repeating exposure to the taste of unfamiliar foods, like meat and vegetables, parents can help their child overcome their fear of new foods. Only offering foods that your child prefers, without exposing them to other nutritious foods, may prolong their resistance to trying new food items.
If you would like more nutrition resources and advice, please call 204-346-0413 to set up an appointment with the centre's Registered Dietitian, Madelaine (Thursday appointments only). Alternatively, you can also contact Dial-a-Dietitian at 204-788-8248.
"Neophobia" is a term used to describe the fear of new foods. Neophobia a.k.a "picky" eating is very common in toddlers and is completely normal. You may have a picky eater who wants to have the same food meal, after meal, after meal, and that's OK too, as long as the food is nutritious. The important thing to remember is to OFFER a variety of foods from each of the four food groups and avoid placing undue pressure on your child to eat. Your child is in charge of how much they eat. Research shows that by offering a variety of foods regularly and repeating exposure to the taste of unfamiliar foods, like meat and vegetables, parents can help their child overcome their fear of new foods. Only offering foods that your child prefers, without exposing them to other nutritious foods, may prolong their resistance to trying new food items.
If you would like more nutrition resources and advice, please call 204-346-0413 to set up an appointment with the centre's Registered Dietitian, Madelaine (Thursday appointments only). Alternatively, you can also contact Dial-a-Dietitian at 204-788-8248.
Tip Tuesday
June 28th, 2016
Ingredient Substitutions
Have you ever been inspired to prepare a recipe, but find yourself missing an ingredient? Here are a few common ingredient substitutions that you can try:
-Brown sugar (1 cup): 1 cup white sugar plus 1/4 cup molasses OR 1 cup of white sugar
-Heavy Cream (half and half 1 cup): 1 cup evaporated milk (woohoo for pantry staples) OR 3/4 cup milk plus 1/3 cup butter
-Buttermilk (1 cup): 1 tbsp lemon juice plus milk to make 1 cup
-Fats for baking (example butter- 1 cup): 1 cup applesauce OR 1 cup fruit puree
-Egg (1 whole egg): combine 1 tbsp chia seeds with 3 tbsp of water.
Have you ever been inspired to prepare a recipe, but find yourself missing an ingredient? Here are a few common ingredient substitutions that you can try:
-Brown sugar (1 cup): 1 cup white sugar plus 1/4 cup molasses OR 1 cup of white sugar
-Heavy Cream (half and half 1 cup): 1 cup evaporated milk (woohoo for pantry staples) OR 3/4 cup milk plus 1/3 cup butter
-Buttermilk (1 cup): 1 tbsp lemon juice plus milk to make 1 cup
-Fats for baking (example butter- 1 cup): 1 cup applesauce OR 1 cup fruit puree
-Egg (1 whole egg): combine 1 tbsp chia seeds with 3 tbsp of water.
Tip Tuesday
June 21, 2016
Looking for healthy snack ideas for kids? Say no more, we've got you covered. Here are some quick and easy snack ideas your kids will love:
- Apple or pear slices, cheese cubes and whole grain crackers
- Celery with peanut butter or pea butter and raisins
- Hard-boiled egg, rye toast and milk
- Raw vegetables, rice cakes and hummus dip
- Cucumber slices with tuna mixed with light mayonnaise
-Trail mix made using unsweetened cereals and dried fruit; serve with milk
Here is a snack recipe you may also like trying call the "Banana Yogurt Jam Wrap Up" where all you need is a whole wheat tortilla, a banana, greek yogurt, and jam! http://www.cookspiration.com/recipe.aspx?perma=3710CA60418&g=20
- Apple or pear slices, cheese cubes and whole grain crackers
- Celery with peanut butter or pea butter and raisins
- Hard-boiled egg, rye toast and milk
- Raw vegetables, rice cakes and hummus dip
- Cucumber slices with tuna mixed with light mayonnaise
-Trail mix made using unsweetened cereals and dried fruit; serve with milk
Here is a snack recipe you may also like trying call the "Banana Yogurt Jam Wrap Up" where all you need is a whole wheat tortilla, a banana, greek yogurt, and jam! http://www.cookspiration.com/recipe.aspx?perma=3710CA60418&g=20
Tip Tuesday
June 7th, 2016
Meal Balancing.
The key to having a nourishing and satisfying meal is aiming to include 3-4 foods from the four food groups. Here is a one-pot recipe you can have on the table in 20 mins that includes milk and milk alternatives, vegetables, whole grains, and meat. You can make this recipe for dinner and have it for lunch the next day!
One-pot tuna & broccoli pasta
Ingredients:
-2 3/4 cups 1% milk, divided
-1 3/4 cup water
-300g whole wheat rotini or fusilli pasta
-6 cups chopped broccoli florets (1 large bunch)
-250 g ricotta cheese
-1 tsp grated lemon zest
-3 tbsp freshly squeezed lemon juice
-1/4 tsp pepper
-2 cans (340 g) water-packed flaked tuna, drained
Instructions:
Step 1
In a large pot, heat 2 1/2 cups (625 mL) of the milk and water over medium heat until steaming. Stir in pasta. Cover, reduce heat to medium-low and simmer for 10 minutes, stirring once. Add broccoli on top of pasta, cover and simmer for 5 minutes or until pasta is tender and broccoli is tender-crisp.
Step 2
Stir ricotta, lemon zest, lemon juice and pepper into pot until blended. Stir in enough of the remaining milk to moisten pasta to desired consistency. Gently stir in tuna, just until heated through.
Recipe source and nutritional information: http://www.cookspiration.com/recipe.aspx?perma=dSFP5ODLC9M&g=11
The key to having a nourishing and satisfying meal is aiming to include 3-4 foods from the four food groups. Here is a one-pot recipe you can have on the table in 20 mins that includes milk and milk alternatives, vegetables, whole grains, and meat. You can make this recipe for dinner and have it for lunch the next day!
One-pot tuna & broccoli pasta
Ingredients:
-2 3/4 cups 1% milk, divided
-1 3/4 cup water
-300g whole wheat rotini or fusilli pasta
-6 cups chopped broccoli florets (1 large bunch)
-250 g ricotta cheese
-1 tsp grated lemon zest
-3 tbsp freshly squeezed lemon juice
-1/4 tsp pepper
-2 cans (340 g) water-packed flaked tuna, drained
Instructions:
Step 1
In a large pot, heat 2 1/2 cups (625 mL) of the milk and water over medium heat until steaming. Stir in pasta. Cover, reduce heat to medium-low and simmer for 10 minutes, stirring once. Add broccoli on top of pasta, cover and simmer for 5 minutes or until pasta is tender and broccoli is tender-crisp.
Step 2
Stir ricotta, lemon zest, lemon juice and pepper into pot until blended. Stir in enough of the remaining milk to moisten pasta to desired consistency. Gently stir in tuna, just until heated through.
Recipe source and nutritional information: http://www.cookspiration.com/recipe.aspx?perma=dSFP5ODLC9M&g=11
Tip Tuesday
May 31st, 2016
Summer Food Safety.
Keep your food safe this summer by following the following tips:
1. Keep it clean. Harmful bacteria can transfer from your hands and surfaces to the food you eat. Keep your hands, utensils, storage containers (like your cooler), and eating/preparing surfaces clean by using warm water and soap. If warm water and soap are not readily available to wash your hands, the next best thing is to use a hand sanitizer.
2. Separate raw, uncooked meat from your fruits and vegetables. Store meat separately in your cooler, and use a different cutting board when preparing meat.
3. Cook foods thoroughly to kill harmful bacteria. Use a food thermometer (placing in the thickest part of the food) to check that it is cooked properly. For a list of proper internal temperatures for different meat products, follow this link: http://healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/safety-salubrite/tips-conseils/cook-temperatures-cuisson-eng.php
4. Chill foods to an appropriate temperature. Use an insulated cooler packed full of freezer packs/blocks of ice to keep the cooler at or below 4°C. Keep your cooler in the coolest part of your car and throw away any perishable foods that are left in the cooler once the freezer blocks have melted.
A rule of thumb to keep in mind: keep cold foods cold and hot foods hot. Bacteria thrive on food that is left for longer than 2 hours (or for 1 hour in hot weather) in temperatures between 4°C - 60° C. Cover and store leftover food in your cooler as soon as you are finished eating it.
For more resources on safe food handling, following this link to the Canadian Food Inspection Agency website http://www.inspection.gc.ca/food/information-for-consumers/fact-sheets-and-infographics/food-handling/eng/1331871496701/1331871695247
Keep your food safe this summer by following the following tips:
1. Keep it clean. Harmful bacteria can transfer from your hands and surfaces to the food you eat. Keep your hands, utensils, storage containers (like your cooler), and eating/preparing surfaces clean by using warm water and soap. If warm water and soap are not readily available to wash your hands, the next best thing is to use a hand sanitizer.
2. Separate raw, uncooked meat from your fruits and vegetables. Store meat separately in your cooler, and use a different cutting board when preparing meat.
3. Cook foods thoroughly to kill harmful bacteria. Use a food thermometer (placing in the thickest part of the food) to check that it is cooked properly. For a list of proper internal temperatures for different meat products, follow this link: http://healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/safety-salubrite/tips-conseils/cook-temperatures-cuisson-eng.php
4. Chill foods to an appropriate temperature. Use an insulated cooler packed full of freezer packs/blocks of ice to keep the cooler at or below 4°C. Keep your cooler in the coolest part of your car and throw away any perishable foods that are left in the cooler once the freezer blocks have melted.
A rule of thumb to keep in mind: keep cold foods cold and hot foods hot. Bacteria thrive on food that is left for longer than 2 hours (or for 1 hour in hot weather) in temperatures between 4°C - 60° C. Cover and store leftover food in your cooler as soon as you are finished eating it.
For more resources on safe food handling, following this link to the Canadian Food Inspection Agency website http://www.inspection.gc.ca/food/information-for-consumers/fact-sheets-and-infographics/food-handling/eng/1331871496701/1331871695247
Tip Tuesday
May 24th, 2016
Icy Yogurt Pops -
Summer weather is here! Here is a super refreshing frozen treat that provides calcium, vitamin C, carbohydrates and protein. You can experiment with this recipe too- by using different pureed fruits or frozen fruit juice (made with 100% fruit juice) to change up the flavour. What you will need:
-1 cup of low fat plain yogurt
-3/4 cup frozen juice concentrate, thawed OR pureed fruit
-3/4 cup 2% or skim milk
Instructions:
-Combine yogurt, fruit juice concentrate and milk. Pour mixture into popsicle molds and place in freezer to firm up. After the pops are fully frozen, you can transfer them from the freezer to the refrigerator a few minutes before serving to soften. Makes ~7 popsicles.
Enjoy!
To see the nutrition facts for the recipe, please visit http://www.cookspiration.com/recipe.aspx?perma=2CE6F955A13&g=20
Recipe source: Cookspiration.
Summer weather is here! Here is a super refreshing frozen treat that provides calcium, vitamin C, carbohydrates and protein. You can experiment with this recipe too- by using different pureed fruits or frozen fruit juice (made with 100% fruit juice) to change up the flavour. What you will need:
-1 cup of low fat plain yogurt
-3/4 cup frozen juice concentrate, thawed OR pureed fruit
-3/4 cup 2% or skim milk
Instructions:
-Combine yogurt, fruit juice concentrate and milk. Pour mixture into popsicle molds and place in freezer to firm up. After the pops are fully frozen, you can transfer them from the freezer to the refrigerator a few minutes before serving to soften. Makes ~7 popsicles.
Enjoy!
To see the nutrition facts for the recipe, please visit http://www.cookspiration.com/recipe.aspx?perma=2CE6F955A13&g=20
Recipe source: Cookspiration.
Tip Tuesday
May 17th, 2016
Manage munchies! Keep treat-type snack foods out of sight so you'll be less likely to nibble.
Studies show, you are more likely to choose available, easy reached foods. Try these tips to make healthy choices easier:
-Keep nourishing snacks (e.g. hard boiled eggs, cut up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
-Put high-fat, high sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they're out of sight.
-Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Studies show, you are more likely to choose available, easy reached foods. Try these tips to make healthy choices easier:
-Keep nourishing snacks (e.g. hard boiled eggs, cut up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so something healthy is the first thing you see.
-Put high-fat, high sugar treats, such as cookies, into non-transparent containers at the back of the fridge or cupboard so they're out of sight.
-Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Tip Tuesday
May 10th, 2016
Let's make some homemade salad dressing! You may be surprised at how easy it is to make fresh salad dressing at home with ingredients that are pantry staples. The foundation of a salad dressing is the following:
-1/4 cup vinegar of any variety (such as white wine vinegar or apple cider vinegar
-1/2 cup vegetable oil (such as canola or olive oil)
-1/2 tbsp Dijon or honey Dijon mustard (this keeps the oil and vinegar from separating)
For an Italian dressing, add: 1 tsp dried oregano, 1/2 tsp dried basil, 1/2 tsp dried thyme, 1/4 tsp pepper, 1/4 tsp garlic powder.
For a ranch dressing (yes RANCH dressing), add: 1/4 cup plain yogurt, 1/4 tsp dried dill, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried onion flakes, and a pinch of salt and pepper.
Store in an air tight container in the fridge for up to 5 days!
-1/4 cup vinegar of any variety (such as white wine vinegar or apple cider vinegar
-1/2 cup vegetable oil (such as canola or olive oil)
-1/2 tbsp Dijon or honey Dijon mustard (this keeps the oil and vinegar from separating)
For an Italian dressing, add: 1 tsp dried oregano, 1/2 tsp dried basil, 1/2 tsp dried thyme, 1/4 tsp pepper, 1/4 tsp garlic powder.
For a ranch dressing (yes RANCH dressing), add: 1/4 cup plain yogurt, 1/4 tsp dried dill, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried onion flakes, and a pinch of salt and pepper.
Store in an air tight container in the fridge for up to 5 days!
Tip Tuesday
May 3rd, 2016
Do I need a prenatal multivitamin supplement?
Having a balanced diet that includes foods from all four food groups will typically provide you with enough nutrition -however, the need of certain micronutrients (we're talking vitamins and minerals) increases when we become pregnant and when we are breastfeeding. Health Canada recommends that pregnant women take a daily multivitamin that has a 0.4 mg (minimum) of folic acid and 16 to 20 mg of iron to prevent neural tube defects, and prevent iron deficiency.. Both pregnant and breastfeeding women will also need to include an extra 2-3 Canada's Food Guide Servings of foods from any of the four food groups each day to help meet increased energy and micronutrient needs.
For more information on nutrient recommendations during pregnancy, you can drop by the centre and talk to Madelaine, our Registered Dietitian and/or you can review The Sensible Guide to a Healthy Pregnancy booklet found here: http://www.phac-aspc.gc.ca/hp-gs/guide-eng.php
Having a balanced diet that includes foods from all four food groups will typically provide you with enough nutrition -however, the need of certain micronutrients (we're talking vitamins and minerals) increases when we become pregnant and when we are breastfeeding. Health Canada recommends that pregnant women take a daily multivitamin that has a 0.4 mg (minimum) of folic acid and 16 to 20 mg of iron to prevent neural tube defects, and prevent iron deficiency.. Both pregnant and breastfeeding women will also need to include an extra 2-3 Canada's Food Guide Servings of foods from any of the four food groups each day to help meet increased energy and micronutrient needs.
For more information on nutrient recommendations during pregnancy, you can drop by the centre and talk to Madelaine, our Registered Dietitian and/or you can review The Sensible Guide to a Healthy Pregnancy booklet found here: http://www.phac-aspc.gc.ca/hp-gs/guide-eng.php
Tip Tuesday
April 26th, 2016
Do you feel your toddler is a 'picky eater'?
Your toddler's appetite will vary depending on a few factors:
1. Whether or not they are experiencing a growth spurt.
2. How active they are.
3. If they are ill or tired.
4. Where they are eating (example: at home vs. day care).
Honor your toddler's hunger! It is completely normal for your child to go through periods of time where eating is not their top priority. Trust that your toddler knows when they are hungry or full. If your toddler is growing well and is being their usual self, this is a good sign that they are getting enough nutrition. A great way for you to truly trust their hunger, is to set regular meal and snack times. Try offering 3 meals and 2-3 snacks at regular set times each day. Stick to this schedule, and avoid letting your toddler graze on food between meals and snacks. Instead, offer water between meals and snacks. Setting this schedule will help your toddler come to the table hungry and ready to try new foods! Remember, if they choose not to eat the food, that's OK! It helps to let your toddler know that another meal/snack will be offered at another set time.
For more information on feeding your toddler, check out this resource: http://www.nutristep.ca/en/pdfs/How-to-Build-a-Healthy-Toddler-ENG-2015.pdf _
Your toddler's appetite will vary depending on a few factors:
1. Whether or not they are experiencing a growth spurt.
2. How active they are.
3. If they are ill or tired.
4. Where they are eating (example: at home vs. day care).
Honor your toddler's hunger! It is completely normal for your child to go through periods of time where eating is not their top priority. Trust that your toddler knows when they are hungry or full. If your toddler is growing well and is being their usual self, this is a good sign that they are getting enough nutrition. A great way for you to truly trust their hunger, is to set regular meal and snack times. Try offering 3 meals and 2-3 snacks at regular set times each day. Stick to this schedule, and avoid letting your toddler graze on food between meals and snacks. Instead, offer water between meals and snacks. Setting this schedule will help your toddler come to the table hungry and ready to try new foods! Remember, if they choose not to eat the food, that's OK! It helps to let your toddler know that another meal/snack will be offered at another set time.
For more information on feeding your toddler, check out this resource: http://www.nutristep.ca/en/pdfs/How-to-Build-a-Healthy-Toddler-ENG-2015.pdf _
Tip Tuesday
April 12th, 2016
Do you ever crave pizza? Pizza is a well-loved family favourite. Boxed frozen pizzas that you find in the grocery store can be very high in sodium and saturated fat. A simple and quick alternative is make your own at home! Making a homemade pizza is a great way to get kids to help in the kitchen. Even picky eaters love to eat what they create!
The basics you will need:
-Crust: this can be tortilla wraps, whole wheat pita bread, roti, baked bannock, or a homemade whole wheat pizza dough if you have time
-Pizza sauce (canned or homemade)
-Shredded part skim mozzarella cheese
-Toppings: anything you would like! Healthy examples include bell peppers, tomatoes, mushrooms, olives, onions, pineapples, and cooked sliced chicken
Directions:
1. Prepare the toppings and shred mozzarella cheese
2. Assemble the pizza! Kids can really help this part! Spread the sauce over your crust of choice, add favorite toppings, and sprinkle with cheese.
3. Bake in the oven at 200 C (400 F) until cheese is melted and pizza is warmed through (may take about 12 minutes).
4. Let cool and enjoy!
The basics you will need:
-Crust: this can be tortilla wraps, whole wheat pita bread, roti, baked bannock, or a homemade whole wheat pizza dough if you have time
-Pizza sauce (canned or homemade)
-Shredded part skim mozzarella cheese
-Toppings: anything you would like! Healthy examples include bell peppers, tomatoes, mushrooms, olives, onions, pineapples, and cooked sliced chicken
Directions:
1. Prepare the toppings and shred mozzarella cheese
2. Assemble the pizza! Kids can really help this part! Spread the sauce over your crust of choice, add favorite toppings, and sprinkle with cheese.
3. Bake in the oven at 200 C (400 F) until cheese is melted and pizza is warmed through (may take about 12 minutes).
4. Let cool and enjoy!
Tip Tuesday
April 5th, 2016
Larger portions, huge packages and bigger plates and bowls can all cause overeating. Set your table for portion-size success with these tips:
- Use smaller, lunch-sized plates and bowls for meals. You’ll eat less but still feel satisfied.
- Serve food, or have family members serve themselves, from the counter or the stove.
- Keep serving dishes of vegetables on the table. If you’re still hungry, eat second portions of veggies.
- Put large glasses of water on the table. You might even drink more water.
For more on plate size, watch this:
www.eatrightontario.ca/en/Videos/General-Healthy-Eating/Video-Plate-size-matters
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
- Use smaller, lunch-sized plates and bowls for meals. You’ll eat less but still feel satisfied.
- Serve food, or have family members serve themselves, from the counter or the stove.
- Keep serving dishes of vegetables on the table. If you’re still hungry, eat second portions of veggies.
- Put large glasses of water on the table. You might even drink more water.
For more on plate size, watch this:
www.eatrightontario.ca/en/Videos/General-Healthy-Eating/Video-Plate-size-matters
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Tip Tuesday
March 29th, 2016
Egg in a Cloud -A breakfast ready in 10 minutes!
Here is a quick and fancy breakfast idea that requires only 4 ingredients.
Ingredients:
-2 slices of whole wheat bread
-2 eggs, separated
-A pinch of pepper
-2 tbsp of shredded Cheddar or Swiss cheese
Instructions:
1. Lightly coat a baking sheet with cooking spray. Toast the bread and then place onto the baking sheet.
2. In a medium glass or metal bowl, beat the egg whites and pepper with an electric mixer at high speed until stiff peaks form. Spread half of the beaten egg whites on each slice of toast. In the middle of the egg whites, make an indentation with the back of a spoon. Broil the toast with egg whites until egg whites are golden coloured (takes about 1 minute).
3. Remove the toast with egg whites from the oven and carefully drop one egg yolk in each indentation. Sprinkle cheese over top. Place under broiler until the cheese melts and the yolks set (takes about 1 minute or so.
4. Serve with some fruit, like strawberries and kiwi and enjoy!
Recipe source: Cookspiration http://www.cookspiration.com/recipe.aspx?perma=siDfqcjYwGK&d=33&i=5&s=2
Here is a quick and fancy breakfast idea that requires only 4 ingredients.
Ingredients:
-2 slices of whole wheat bread
-2 eggs, separated
-A pinch of pepper
-2 tbsp of shredded Cheddar or Swiss cheese
Instructions:
1. Lightly coat a baking sheet with cooking spray. Toast the bread and then place onto the baking sheet.
2. In a medium glass or metal bowl, beat the egg whites and pepper with an electric mixer at high speed until stiff peaks form. Spread half of the beaten egg whites on each slice of toast. In the middle of the egg whites, make an indentation with the back of a spoon. Broil the toast with egg whites until egg whites are golden coloured (takes about 1 minute).
3. Remove the toast with egg whites from the oven and carefully drop one egg yolk in each indentation. Sprinkle cheese over top. Place under broiler until the cheese melts and the yolks set (takes about 1 minute or so.
4. Serve with some fruit, like strawberries and kiwi and enjoy!
Recipe source: Cookspiration http://www.cookspiration.com/recipe.aspx?perma=siDfqcjYwGK&d=33&i=5&s=2
Tip Tuesday
March 22nd, 2016
There are lots of simple ways to cook healthy without sacrificing taste. Try these tips to add flavour to meals:
-Add pizzazz to plain grains and pulses by cooking barley, brown rice or lentils in low-sodium broth.
- Stir ½ to 1 cup of canned pumpkin or mashed sweet potato into muffin batter for a veggie boost.
-Make a luscious mashed potato with roasted garlic, a little olive oil and warm milk.
-Purée vegetable soups, such as potato, sweet potato or broccoli, with low-sodium broth for deliciously creamy texture and taste.
For delicious recipes with a healthy twist, visit: www.cookspiration.com
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
-Add pizzazz to plain grains and pulses by cooking barley, brown rice or lentils in low-sodium broth.
- Stir ½ to 1 cup of canned pumpkin or mashed sweet potato into muffin batter for a veggie boost.
-Make a luscious mashed potato with roasted garlic, a little olive oil and warm milk.
-Purée vegetable soups, such as potato, sweet potato or broccoli, with low-sodium broth for deliciously creamy texture and taste.
For delicious recipes with a healthy twist, visit: www.cookspiration.com
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Tip Tuesday
March 15th, 2016
Trade your treat! Pack nutrient-rich snacks so you can steer clear of the vending machine. Nourishing snacks satisfy hunger between meals. To stay energized and satisfied, snack smart with small portions of nutrient-rich foods. Treat your tastebuds with these good-for-you snacks:
-Fresh veggies +garlicky black bean dip
-A crisp apple + a couple pieces of tangy old cheddar cheese
-Crunchy roasted chickpeas + a sprinkle of dark chocolate chips
-A couple of naturally sweet dates filled with almond butter
For more good snacking ideas, visit: www.eatrightontario.ca/en/Articles/Weight-Management/Healthy-snack-ideas-for-adults.aspx#
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
-Fresh veggies +garlicky black bean dip
-A crisp apple + a couple pieces of tangy old cheddar cheese
-Crunchy roasted chickpeas + a sprinkle of dark chocolate chips
-A couple of naturally sweet dates filled with almond butter
For more good snacking ideas, visit: www.eatrightontario.ca/en/Articles/Weight-Management/Healthy-snack-ideas-for-adults.aspx#
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Tip Tuesday
March 8th, 2016
Change your eating environment. Add healthy cues, like a bowl of fresh fruit on the kitchen counter. Look around your house, workplace, car or anywhere you might be eating. Are there cues, like candy bowls and cookie jars, that hinder healthy habits? Redesign your environment with healthy cues to prompt good choices. Try these ideas:
-Put a bowl of fruit on the kitchen counter. Keep all other food in the fridge or cupboards.
-Keep a reusable water bottle on your desk so it's ready for sipping instead of sugary drinks.
-Store nourishing snacks, like cut up veggies, handy at eye level in your fridge. Put tempting treats at the back of the cupboard.
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
-Put a bowl of fruit on the kitchen counter. Keep all other food in the fridge or cupboards.
-Keep a reusable water bottle on your desk so it's ready for sipping instead of sugary drinks.
-Store nourishing snacks, like cut up veggies, handy at eye level in your fridge. Put tempting treats at the back of the cupboard.
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2016.ca
Tip Tuesday
March 1 , 2016
Pledge to make a small, nourishing change and stick with it, one meal at a time.
Too many changes at once can be overwhelming and hard to keep up. It's better to make one nourishing change that sticks. First, choose your change. Think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
-Fill more of your plate with vegetables
-Choose whole grain instead of white bread
-Serve smaller portions
-Enjoy fruit for snacks instead of sweet or salty treats
-Drink water in place of sugary beverages, like pop.
Then, set small goals, get ready for action and join other Canadians on a 100 Meal Journey. Take the 100 meal journey pledge by visiting www.NutritionMonth2016.ca
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca
Too many changes at once can be overwhelming and hard to keep up. It's better to make one nourishing change that sticks. First, choose your change. Think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
-Fill more of your plate with vegetables
-Choose whole grain instead of white bread
-Serve smaller portions
-Enjoy fruit for snacks instead of sweet or salty treats
-Drink water in place of sugary beverages, like pop.
Then, set small goals, get ready for action and join other Canadians on a 100 Meal Journey. Take the 100 meal journey pledge by visiting www.NutritionMonth2016.ca
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca
Tip Tuesday
February 23rd, 2016
Cooking homemade meals from scratch can be simple, affordable, and can save you time during your busy week. All it takes is a little planning! Cook up "planned extras" -this means cooking more food than is needed for one meal at one time and using the extra food to prepare a second/third meal during the week. Simple planned extras can include: meat like chicken, and pork; grilled salmon fillets, brown rice, and cooked vegetables. You can make a big batch of many of your favorite recipes that can be refrigerated or frozen for later use! Soups, stews, chili, casseroles, and muffins are just a few examples of perfect foods to batch-cook. Freezing these recipes in meal sized, airtight containers can be a great way to have a quick healthy meal -just a defrost away! Here is a link to an amazing lentil and beef chili recipe to get you started: http://www.cookspiration.com/recipe.aspx?perma=OsFgog4tril&g=10
Tip Tuesday
February 9th, 2016
Valentine's day is approaching! Want some festive ideas that do not revolve around chocolate and other sweets? EatRight Ontario has a few Valentine's day ideas for you that include creating a fresh fruit bouquet, a heart healthy trail mix, and some other healthy meal ideas! https://www.eatrightontario.ca/en/Articles/Heart-Health/Heart-Healthy-Gift-Ideas-for-the-Ones-You-Love.aspx
Tip Tuesday
February 2nd, 2016
Do you enjoy granola bars? Granola bars can be a fun and healthy on-the-go snack. Store-bought granola bars can be expensive and tend to have a lengthy ingredient list. To reduce your grocery bill, try making your own granola bars at home! Making your own granola bars lets you customize them the way you like and you can make a large batch for less money than you would be spending on the store-bought kind! Here is a recipe for No-Bake Toasted Oat Granola Bars:
Makes 12 bars
Ingredients:
-1 1/2 cups large flake oats
-1/2 cup chopped almonds (optional)
-1 cup bran flakes
-1 cup Medjool dates, pitted (about 12 dates)
-1/4 cup liquid honey
-1/4 cup natural almond or peanut butter or non-nut alternative (may substitute with margarine)
Instructions:
1. In a large skillet, toast oats and almonds over medium heat, stirring often for about 8 minutes or until fragrant. Pour into a large bowl and stir in bran flakes.
2. In the bowl of a food processor or blender, pulse dates until finely chopped.
3. In a small saucepan, heat together honey and almond butter (or substitute) over medium low heat until melted and smooth. Add dates and stir to combine. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coasted well.
4. Press the mixture into 9 inch parchment or foil lined baking pan and press to flatten evenly. cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week.
Enjoy!
Recipe source: Dietitian's of Canada http://www.cookspiration.com/recipe.aspx?perma=KiWeDjW7ioQ&g=20
Makes 12 bars
Ingredients:
-1 1/2 cups large flake oats
-1/2 cup chopped almonds (optional)
-1 cup bran flakes
-1 cup Medjool dates, pitted (about 12 dates)
-1/4 cup liquid honey
-1/4 cup natural almond or peanut butter or non-nut alternative (may substitute with margarine)
Instructions:
1. In a large skillet, toast oats and almonds over medium heat, stirring often for about 8 minutes or until fragrant. Pour into a large bowl and stir in bran flakes.
2. In the bowl of a food processor or blender, pulse dates until finely chopped.
3. In a small saucepan, heat together honey and almond butter (or substitute) over medium low heat until melted and smooth. Add dates and stir to combine. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coasted well.
4. Press the mixture into 9 inch parchment or foil lined baking pan and press to flatten evenly. cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week.
Enjoy!
Recipe source: Dietitian's of Canada http://www.cookspiration.com/recipe.aspx?perma=KiWeDjW7ioQ&g=20
Tip Tuesday
January 26th, 2016
Are you enjoying more soup this January? Add more protein, fibre, minerals, and vitamins to your soups by adding lentils, beans or both!
Tip Tuesday
January 19th, 2016
You may have noticed that the price of certain grocery items, particularly meat and certain produce, has been increasing, but do not let rising food prices scare you away from eating healthy, balanced meals. Here are a few tips to help you save money on your future trips to the grocery store:
1. Have a plan before you go shopping. Plan out what meals you would like to make during the week and check out which ingredients you have on hand already. Review store flyers to see which foods are on sale and create a shopping list of what you need.
2. Choose fresh produce that is in season, and purchase frozen and canned vegetables and fruit.
3. Have more meat alternatives like beans and lentils on your menu to substitute meat.
1. Have a plan before you go shopping. Plan out what meals you would like to make during the week and check out which ingredients you have on hand already. Review store flyers to see which foods are on sale and create a shopping list of what you need.
2. Choose fresh produce that is in season, and purchase frozen and canned vegetables and fruit.
3. Have more meat alternatives like beans and lentils on your menu to substitute meat.
Tip Tuesday
January 12th, 2016
The UN General Assembly has declared 2016 as the International Year of Pulses! Pulses include lentils, beans, peas, and chickpeas. Click here for more information on pulses.
Tip Tuesday
January 5th, 2016
Happy New Year! Many of you may have set some New Year's resolutions -personal goals for improving yourself this year. For this week's Tip Tuesday, I would like to encourage you to set realistic and specific goals for yourself. A common New Year's Resolution is to "eat healthier." What does this mean? If this is your goal, how will you achieve it? What are the stepping stones? Be specific. A more specific goal might be: "I will eat healthier by...choosing more whole grains like 100% whole wheat bread instead of white bread." Making specific goals and making small gradual changes will help you turn healthy behaviours into healthy habits!
Here's a link to Canada's Food Guide http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf If you would like to make healthy changes to your diet, reviewing Canada's Food Guide is a good starting point for creating your specific goals. You can also speak to your Registered Dietitian to help you out!
Here's a link to Canada's Food Guide http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/food-guide-aliment/view_eatwell_vue_bienmang-eng.pdf If you would like to make healthy changes to your diet, reviewing Canada's Food Guide is a good starting point for creating your specific goals. You can also speak to your Registered Dietitian to help you out!
Tip Tuesday
December 22nd, 2015
Still need to do some holiday baking for family and friend celebrations? Here is a healthier version of a favourite treat: Black Bean Brownies. That's right, you can use those cans of black beans in your pantry to make a tasty-chocolate dessert that provides protein, fibre, and folate!
Black Bean Brownies:
-400 g (15 oz) can of black beans (drained and rinsed)
-1/2 cup quick oats or rolled oats (processed fine)
-1/2 cup maple syrup or honey
-1/4 cup canola oil
-3 tbsp cocoa
-2 tsp vanilla extract
-1/2 tsp baking powder
-1/2 tso salt
-2/3 cup milk chocolate chips
Instructions:
Preheat the oven to 350 F and line an 8 x 8 inch pan with parchment paper. Place the beans in the food processor and puree until it is a smooth consistency. Add the maple syrup and canola oil and continue to process until smooth and there are no lumps of beans left. Add the processed oats, cocoa, coffee, vanilla, baking powder and salt and process until completely smooth. Stir in the chocolate chips using a spoon/spatula. Bake for 15-20 minutes, until the center is set. Allow to cool slightly before you begin to cut into the delicious baked brownie! Recipe serves 12.
Source: Recipe copied from the Human Ecology Students Organization Cookbook (created by Faculty of Human Ecology from the University of Manitoba).
Black Bean Brownies:
-400 g (15 oz) can of black beans (drained and rinsed)
-1/2 cup quick oats or rolled oats (processed fine)
-1/2 cup maple syrup or honey
-1/4 cup canola oil
-3 tbsp cocoa
-2 tsp vanilla extract
-1/2 tsp baking powder
-1/2 tso salt
-2/3 cup milk chocolate chips
Instructions:
Preheat the oven to 350 F and line an 8 x 8 inch pan with parchment paper. Place the beans in the food processor and puree until it is a smooth consistency. Add the maple syrup and canola oil and continue to process until smooth and there are no lumps of beans left. Add the processed oats, cocoa, coffee, vanilla, baking powder and salt and process until completely smooth. Stir in the chocolate chips using a spoon/spatula. Bake for 15-20 minutes, until the center is set. Allow to cool slightly before you begin to cut into the delicious baked brownie! Recipe serves 12.
Source: Recipe copied from the Human Ecology Students Organization Cookbook (created by Faculty of Human Ecology from the University of Manitoba).
Tip Tuesday
December 15th, 2015
The holiday season is a time where many of us attend dinner celebrations with family and friends that provide a large assortment of food. At holiday dinners we may overindulge and continue to eat after we're full because we are not being mindful of our portions of food and we forget to listen to our bodies telling us that we're satisfied. This holiday season, decide which foods you would like to enjoy and portion them out on your plate, being mindful of which foods fall into the four food groups. EatRight Ontario offers this helpful tool to show you how to use your hands as a measuring tool for estimating Canada's Food Guide servings: http://www.eatrightontario.ca/handyguide/.
When you go to your holiday dinner, bring some containers to take home some leftovers to enjoy for later! For more nutrition tips to help you through the holidays, follow this link to a brief article by Dietitian's of Canada: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Weight-Concerns/Holiday-Survival-Tips.aspx
When you go to your holiday dinner, bring some containers to take home some leftovers to enjoy for later! For more nutrition tips to help you through the holidays, follow this link to a brief article by Dietitian's of Canada: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Weight-Concerns/Holiday-Survival-Tips.aspx
Tip Tuesday
December 8th, 2015
Do you ever have a craving for a homemade muffin but do not feel like making a full batch of them? Here is a quick recipe for a healthy Mug Muffin that provides fibre and protein:
Ingredients:
-1/4 cup of oats
-1/4 cup apple sauce
-1/4 tsp baking powder
-1 Tbsp ground flax
-2 tsp cinnamon (or more if you like)
-3 egg whites
-1 Tbsp raisins/cranberries/chocolate chips (optional)
Directions:
In a large microwave safe mug, mix all ingredients together. After the ingredients are well mixed, place the mug in the microwave and heat for 2 minutes. Let the muffin cool for 2 minutes and then enjoy!
Ingredients:
-1/4 cup of oats
-1/4 cup apple sauce
-1/4 tsp baking powder
-1 Tbsp ground flax
-2 tsp cinnamon (or more if you like)
-3 egg whites
-1 Tbsp raisins/cranberries/chocolate chips (optional)
Directions:
In a large microwave safe mug, mix all ingredients together. After the ingredients are well mixed, place the mug in the microwave and heat for 2 minutes. Let the muffin cool for 2 minutes and then enjoy!
Tip Tuesday
December 1st, 2015
Reducing sugar in baking recipes.
'Tis the season for baking! Many recipes for baked goods like cookies, cupcakes, and cakes call for a significant amount of sugar that adds extra calories and no additional nutrients. For most recipes, up to about 1/3 of the sugar can be removed without significantly impacting the taste and texture of the baked good. If you do reduce the sugar in your baked good recipe, you can add 1 Tbsp or 2 Tbsp of vanilla/almond/maple extract to add some extra sweetness. Other tips to add more flavour in place of sugar include: adding mashed bananas or applesauce; adding spices like cinnamon and nutmeg; replacing 1/4 of the sugar in a recipe with powdered milk to add calcium.
Heres a link to a tasty banana muffin recipe that you can try at home! https://www.eatrightontario.ca/en/Articles/Child-Toddler-Nutrition/Banana-Muffins-Two-Ways.aspx
Let the baking begin!
'Tis the season for baking! Many recipes for baked goods like cookies, cupcakes, and cakes call for a significant amount of sugar that adds extra calories and no additional nutrients. For most recipes, up to about 1/3 of the sugar can be removed without significantly impacting the taste and texture of the baked good. If you do reduce the sugar in your baked good recipe, you can add 1 Tbsp or 2 Tbsp of vanilla/almond/maple extract to add some extra sweetness. Other tips to add more flavour in place of sugar include: adding mashed bananas or applesauce; adding spices like cinnamon and nutmeg; replacing 1/4 of the sugar in a recipe with powdered milk to add calcium.
Heres a link to a tasty banana muffin recipe that you can try at home! https://www.eatrightontario.ca/en/Articles/Child-Toddler-Nutrition/Banana-Muffins-Two-Ways.aspx
Let the baking begin!
Tip Tuesday
November 24th, 2015
Nut butters.
Nut butters are made by grinding up nuts to a paste consistency. Some nut butters include peanut butter, almond butter, and soy butter. Nut butters are a meat alternative (one Food Guide serving being 2 Tbsp) that provide you protein, heart healthy fats, and fibre. There are a variety of different nut butters at your grocery store. Natural nut butters will have only one ingredient on their ingredient list: the nut used to make the spread. For example, a natural peanut butter will say "peanuts" on the ingredient list and nothing else. Nut butters that are not natural will contain other ingredients, like sugar, salt, other oils, and additives to prevent the natural oil separation of the nut butter. Read the nutrition facts table and ingredient list on your nut butter to see what you are getting.
For natural nut butters, you can stir in the separated oil before using it OR you can store the container upside down to help incorporate the oil back into the nut butter. Natural nut butters are best kept in the fridge and should be used within 6 months.
Here is a snack recipe that can be made by using any nut butter that you prefer:
Energy Bites
Ingredients:
-1 cup dry old-fashioned oats (large flake or steel cut)
-2/3 toasted almonds or other nut or toasted coconut flakes
-3/4- 1 cup smooth or chunky peanut butter or almond butter or soy butter or other nut butter
-1/2 cup ground flaxseed or wheat germ or oat bran
-1/4 cup honey
-1tsp vanilla extract
-1/2 cup mini dark chocolate chips, or raisins, or walnuts, or other dried fruit (optional)
Instructions:
Stir all ingredients together in a medium bowl until thoroughly mixed. Chill in refrigerator for half an hour. Once chilled, roll into balls about 1 inch in diameter. Store in an airtight container and keep refrigerated for up to 1 week and enjoy!
(Recipe from the Southern Health Santé Sud Nutrition Services Team).
Nut butters are made by grinding up nuts to a paste consistency. Some nut butters include peanut butter, almond butter, and soy butter. Nut butters are a meat alternative (one Food Guide serving being 2 Tbsp) that provide you protein, heart healthy fats, and fibre. There are a variety of different nut butters at your grocery store. Natural nut butters will have only one ingredient on their ingredient list: the nut used to make the spread. For example, a natural peanut butter will say "peanuts" on the ingredient list and nothing else. Nut butters that are not natural will contain other ingredients, like sugar, salt, other oils, and additives to prevent the natural oil separation of the nut butter. Read the nutrition facts table and ingredient list on your nut butter to see what you are getting.
For natural nut butters, you can stir in the separated oil before using it OR you can store the container upside down to help incorporate the oil back into the nut butter. Natural nut butters are best kept in the fridge and should be used within 6 months.
Here is a snack recipe that can be made by using any nut butter that you prefer:
Energy Bites
Ingredients:
-1 cup dry old-fashioned oats (large flake or steel cut)
-2/3 toasted almonds or other nut or toasted coconut flakes
-3/4- 1 cup smooth or chunky peanut butter or almond butter or soy butter or other nut butter
-1/2 cup ground flaxseed or wheat germ or oat bran
-1/4 cup honey
-1tsp vanilla extract
-1/2 cup mini dark chocolate chips, or raisins, or walnuts, or other dried fruit (optional)
Instructions:
Stir all ingredients together in a medium bowl until thoroughly mixed. Chill in refrigerator for half an hour. Once chilled, roll into balls about 1 inch in diameter. Store in an airtight container and keep refrigerated for up to 1 week and enjoy!
(Recipe from the Southern Health Santé Sud Nutrition Services Team).
Tip Tuesday
November 17th, 2015
The facts on vitamin D.
Vitamin D is a fat soluble vitamin, meaning that your body can store extra amounts of the vitamin. Vitamin D is important to include in your diet because it helps your body absorb calcium and phosphorus that are needed to build strong bones and teeth. Vitamin D is also important for keeping your immune system healthy and some research is suggesting that vitamin D may reduce your risk of developing multiple sclerosis and certain types of cancer.
Food sources of vitamin D:
-Milk
-Fortified soy beverage
-Eggs (with the yolk included)
-Fatty fish (salmon, sardines, tuna etc.)
-Fortified orange juice
-Fortified yogurts
-Margarine
Canada's Food Guide recommends that we should drink 2 cups of milk or fortified soy beverage every day to help get the vitamin D we need to support optimal bone health. If you do not drink milk or fortified soy beverage or you do not eat/drink many of the foods listed above regularly, speak to your physician or Registered Dietitian to determine if you may benefit from a vitamin D supplement. Dosages of vitamin D supplements for healthy adults may range from 400 IU to 1000 IU.
Vitamin D supplementation for specific age groups:
Infants who are breastfed or partially breastfed should receive a supplement of 400 IU of vitamin D (as liquid drops) everyday until they are 2 years old. Health Canada also recommends that adults over the age of 50 years should take a vitamin D supplement of 400 IU each day.
Vitamin D is a fat soluble vitamin, meaning that your body can store extra amounts of the vitamin. Vitamin D is important to include in your diet because it helps your body absorb calcium and phosphorus that are needed to build strong bones and teeth. Vitamin D is also important for keeping your immune system healthy and some research is suggesting that vitamin D may reduce your risk of developing multiple sclerosis and certain types of cancer.
Food sources of vitamin D:
-Milk
-Fortified soy beverage
-Eggs (with the yolk included)
-Fatty fish (salmon, sardines, tuna etc.)
-Fortified orange juice
-Fortified yogurts
-Margarine
Canada's Food Guide recommends that we should drink 2 cups of milk or fortified soy beverage every day to help get the vitamin D we need to support optimal bone health. If you do not drink milk or fortified soy beverage or you do not eat/drink many of the foods listed above regularly, speak to your physician or Registered Dietitian to determine if you may benefit from a vitamin D supplement. Dosages of vitamin D supplements for healthy adults may range from 400 IU to 1000 IU.
Vitamin D supplementation for specific age groups:
Infants who are breastfed or partially breastfed should receive a supplement of 400 IU of vitamin D (as liquid drops) everyday until they are 2 years old. Health Canada also recommends that adults over the age of 50 years should take a vitamin D supplement of 400 IU each day.
Tip Tuesday
November 10th, 2015
The link between processed meat and cancer.
The World Health Organization recently labeled processed meat as a Group 1 carcinogen and red meat as a Group 2A carcinogen and everyone is talking about it. What does this mean? Well, a carcinogen is defined as any substance that can cause cancer. The Group 1 carcinogen category means that there is a good amount of scientific evidence showing that processed meat can cause cancer, particularly, colorectal cancer. Processed meats refer to meats that have been processed to enhance their flavour or improve their preservation. Processed meats include meats that have been salted, cured, fermented and smoked. Some examples of processed meat are hot dogs, ham, sausages, bacon, and corned beef. The International Agency of Research on Cancer (IARC) has estimated that for every 50 grams of processed meat eaten daily, the risk of getting cancer increases by about 18%. The main message that you should take from this is to continue to limit your consumption of processed meats. Limiting processed meat will not only help you to reduce cancer risk, but will also reduce your sodium and fat intake for good heart health. You can still have processed meats occasionally. The more processed meat you eat increases your risk. Try saving processed meats for special occasions.
What about red meat?
Red meats include beef, veal, pork, lamb, mutton, horse, and goat. The Group 2A classification means that there is some evidence linking red meat to cancer, HOWEVER, other explanations for this link could not be ruled out. So red meat may cause cancer, but we need more evidence. Red meat is a great source of iron, protein, zinc, and vitamin B12, so it can be part of a healthy diet. The Canadian Cancer Society recommends limiting your red meat intake to about 3 servings per week, with 1 serving being about 3 ounces. Try to choose poultry, fish, and meat alternatives like beans and lentils more often.
If you have more questions on this topic, many of them may be answered on this webpage: http://www.who.int/mediacentre/news/statements/2015/processed-meat-cancer/en/
The World Health Organization recently labeled processed meat as a Group 1 carcinogen and red meat as a Group 2A carcinogen and everyone is talking about it. What does this mean? Well, a carcinogen is defined as any substance that can cause cancer. The Group 1 carcinogen category means that there is a good amount of scientific evidence showing that processed meat can cause cancer, particularly, colorectal cancer. Processed meats refer to meats that have been processed to enhance their flavour or improve their preservation. Processed meats include meats that have been salted, cured, fermented and smoked. Some examples of processed meat are hot dogs, ham, sausages, bacon, and corned beef. The International Agency of Research on Cancer (IARC) has estimated that for every 50 grams of processed meat eaten daily, the risk of getting cancer increases by about 18%. The main message that you should take from this is to continue to limit your consumption of processed meats. Limiting processed meat will not only help you to reduce cancer risk, but will also reduce your sodium and fat intake for good heart health. You can still have processed meats occasionally. The more processed meat you eat increases your risk. Try saving processed meats for special occasions.
What about red meat?
Red meats include beef, veal, pork, lamb, mutton, horse, and goat. The Group 2A classification means that there is some evidence linking red meat to cancer, HOWEVER, other explanations for this link could not be ruled out. So red meat may cause cancer, but we need more evidence. Red meat is a great source of iron, protein, zinc, and vitamin B12, so it can be part of a healthy diet. The Canadian Cancer Society recommends limiting your red meat intake to about 3 servings per week, with 1 serving being about 3 ounces. Try to choose poultry, fish, and meat alternatives like beans and lentils more often.
If you have more questions on this topic, many of them may be answered on this webpage: http://www.who.int/mediacentre/news/statements/2015/processed-meat-cancer/en/
Tip Tuesday
November 3rd, 2015
Snacking on Halloween Treats
Halloween is over now and your little ones probably received a large amount of candies, chips, chocolate, and other treats from trick-or-treating. Having these treats available in your home can make it easy for your child to overindulge on sweets. It is OK to have treats once in a while, but we do not want these treat foods to displace healthy foods provided at meal and snack times. Sometimes when our child eats too many sweets between meals and snacks, they feel too full to eat their meals. So what can we do to avoid overindulging in Halloween treats? Have a plan! You can set a "treat time". Treat time is when you designate a time to enjoy a small treat. Try having the treat time after a meal to ensure that your child eats healthy food first. Next, set a limit for how many treats your child can have per day. Setting a treat limit will help your child choose their favourite treat and they can savor and enjoy every last bite!
Halloween is over now and your little ones probably received a large amount of candies, chips, chocolate, and other treats from trick-or-treating. Having these treats available in your home can make it easy for your child to overindulge on sweets. It is OK to have treats once in a while, but we do not want these treat foods to displace healthy foods provided at meal and snack times. Sometimes when our child eats too many sweets between meals and snacks, they feel too full to eat their meals. So what can we do to avoid overindulging in Halloween treats? Have a plan! You can set a "treat time". Treat time is when you designate a time to enjoy a small treat. Try having the treat time after a meal to ensure that your child eats healthy food first. Next, set a limit for how many treats your child can have per day. Setting a treat limit will help your child choose their favourite treat and they can savor and enjoy every last bite!
Tip Tuesday
October 27th, 2015
What is gluten?
There are many claims circulating the media stating that gluten is "bad" for you. Well, what is gluten? Gluten is a type of protein found in wheat, barley, rye, triticale, and foods made with these grains. Unless you have been diagnosed with celiac disease (an autoimmune disease), a sensitivity to gluten or if you are allergic to the grains mentioned, there is no need to avoid gluten containing foods! Both gluten free grains, like quinoa, rice, millet, and gluten containing grains can be part of a healthy diet. When choosing any type of grain product, select whole grain products more often than non-whole grain ones to add more fibre to your diet.
There are many claims circulating the media stating that gluten is "bad" for you. Well, what is gluten? Gluten is a type of protein found in wheat, barley, rye, triticale, and foods made with these grains. Unless you have been diagnosed with celiac disease (an autoimmune disease), a sensitivity to gluten or if you are allergic to the grains mentioned, there is no need to avoid gluten containing foods! Both gluten free grains, like quinoa, rice, millet, and gluten containing grains can be part of a healthy diet. When choosing any type of grain product, select whole grain products more often than non-whole grain ones to add more fibre to your diet.
Tip Tuesday
October 20th, 2015
Planning: A first step to eating healthy.
Making a grocery list and planning out your meals for the week BEFORE grocery shopping will help you utilize the foods you have in your pantry and refrigerator and can help you eat healthier. Here is a video created by Dietitian's of Canada that provides tips on planning meals and what to stock in your pantry and freezer. You can also print out a Menu Plan Template here: http://www.eatrightontario.ca/en/Articles/Menu-Planning/Menu-Planning-Form#.Vh_80vlVhHw to help you get organized. If you would like more ideas about what a healthy menu might look like, you can check out the "My Menu Planner" offered by EatRight Ontario here: http://www.eatrightontario.ca/en/MenuPlanner.aspx.
Making a grocery list and planning out your meals for the week BEFORE grocery shopping will help you utilize the foods you have in your pantry and refrigerator and can help you eat healthier. Here is a video created by Dietitian's of Canada that provides tips on planning meals and what to stock in your pantry and freezer. You can also print out a Menu Plan Template here: http://www.eatrightontario.ca/en/Articles/Menu-Planning/Menu-Planning-Form#.Vh_80vlVhHw to help you get organized. If you would like more ideas about what a healthy menu might look like, you can check out the "My Menu Planner" offered by EatRight Ontario here: http://www.eatrightontario.ca/en/MenuPlanner.aspx.
Tip Tuesday
October 13th, 2015
Busting the myth that pasteurization destroys vitamins and minerals in milk. Raw, unpasteurized milk, may contain bacteria that can harm your health. Pasteurization is a heat treatment that destroys the harmful bacteria that may be in raw milk. Pasteurization has little impact on the nutritive value of milk. Pasteurized milk provides 15 essential nutrients, including calcium, and is also fortified with vitamin D, an important nutrient that helps your body absorb calcium and maintain optimal bone health. Bottom line: pasteurized milk is safe and nutritious! Try to have two cups of pasteurized milk per day (add one more cup if you're pregnant) to help meet your need for calcium and vitamin D or choose fortified soy beverage if you do not drink cow's milk.
Tip Tuesday
October 6th, 2015
All about pumpkins. It's that time of year again; the leaves are falling and there is an abundance of pumpkins around! Let's eat them! Pumpkins are a good source vitamin A, which is a vitamin that keeps our eyes, skin, and immune system healthy. When you eat pumpkin seeds, you also get iron and protein. Many dishes, like casseroles, soups, muffins, and breads can be made using fresh, frozen or canned pumpkin. Have a favourite squash recipe? You can substitute pumpkin in your squash recipes to change it up. Pumpkin seeds that have been washed and roasted can be added to salads, wraps, and cereal to add some crunch and nutrition.
Here are three links to recipes that use pumpkin:
Curry Pumpkin and Walnut Soup: http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3532141/apps/s/content.asp?ct=4513041
Pumpkin Raisin Muffins: http://www.cookspiration.com/recipe.aspx?perma=pcGD5JLlcjM&g=3
Pumpkin Banana Spiced Custard: http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3532141/apps/s/content.asp?ct=4763865
Here are three links to recipes that use pumpkin:
Curry Pumpkin and Walnut Soup: http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3532141/apps/s/content.asp?ct=4513041
Pumpkin Raisin Muffins: http://www.cookspiration.com/recipe.aspx?perma=pcGD5JLlcjM&g=3
Pumpkin Banana Spiced Custard: http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3532141/apps/s/content.asp?ct=4763865
Tip Tuesday
September 29nd, 2015
Breakfast: the most important meal of the day. Breakfast is an important meal to help start your day off right. The goal of having breakfast is to break the fast. During our long hours of sleep we are not fueling our bodies with any food to provide us energy. When we skip breakfast, we miss a prime opportunity to provide our body energy to complete daily activities so we end up feeling tired and sluggish. Your brain needs this fuel to help you concentrate. By skipping breakfast or any meal for that matter, you may over eat at your next meal, which may lead to unwanted weight gain. Sometimes when we make ourselves extremely hungry, we crave high calorie foods, which are typically not always the healthiest food choices.
Bottom line: Eating breakfast provides you the necessary energy you need to start off your day. Eating breakfast also helps you ensure that you're getting enough nutrients for the day, like vitamins and minerals that are necessary for optimal health. For breakfast, lunch, and dinner choose at least 3 foods, one from each of the four food groups (vegetables and fruit, grains, milk and milk alternatives, and meat and meat alternatives) to help meet your energy and nutrient needs.
Here are some examples of easy breakfast ideas:
Bottom line: Eating breakfast provides you the necessary energy you need to start off your day. Eating breakfast also helps you ensure that you're getting enough nutrients for the day, like vitamins and minerals that are necessary for optimal health. For breakfast, lunch, and dinner choose at least 3 foods, one from each of the four food groups (vegetables and fruit, grains, milk and milk alternatives, and meat and meat alternatives) to help meet your energy and nutrient needs.
Here are some examples of easy breakfast ideas:
- Oatmeal made with milk and one of your favourite fruits or a bowl of cereal with milk and fruit.
- Yogurt parfait made with low fat yogurt, granola, nuts or seeds (example: pumpkin seeds), and fruit.
- Two hard boiled eggs paired with yogurt or a glass of milk and a piece of fruit. You can batch cook the hard boiled eggs on the weekend and keep them refrigerated, with their shells on, for up to 1 week.
- Breakfast wrap made by spreading some nut butter onto a whole wheat tortilla and then adding fruit, such as a banana, apple, or pear.
- Breakfast burrito. Wrap scrambled eggs, tomatoes, lettuce, and shredded cheese in a whole wheat tortilla wrap. You can even switch this up by using a pita instead of the wrap!
- Avocado toast. You can mix an avocado with some lemon juice and then spread it on toasted whole wheat bread and top with some black pepper. Serve with a glass of milk.
- Leftovers! Why not have dinner for breakfast? You can use leftover chicken by putting it in a wrap with some lettuce and other vegetables that you enjoy. Or you can heat up the leftover stir fry you have!
Tip Tuesday
September 22nd, 2015
Tips on how to spot misinformation. For today's Tip Tuesday, I would like to share with you part of an article from Dietitian's of Canada that will help you spot misinformation related to food and nutrition.
"Here are 5 tips to help you spot misinformation:
If you are interested in reading the rest of this article, you can follow this link http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Credible-Information/Find-info-you-can-trust.aspx
"Here are 5 tips to help you spot misinformation:
- Is the person or product promising a quick fix like fast weight-loss or a miracle cure? If it sounds too good to be true, then it likely is! Making changes to your health means a commitment to eating well and exercising regularly. Check out the ‘Your Health’ section at www.dietitians.ca.
- Are they trying to sell you products such as special foods or supplements instead of teaching you how to make better food choices at home, at play, at work or while eating out?
- Do they provide information based on personal stories rather than on facts? Although it's nice to hear about a success story from a celebrity, it's not proof that something works or is true. Nutrition advice should be based on the best available scientific research. Dietitians are university trained, regulated health professionals who use tools such as PEN® to make sure they are basing their advice on the best available information.
- Is their claim based on a single study or a few research studies? Were the studies with animals or humans? Are you similar to the humans that were studied (age, gender etc.)? The stronger the study design, and the more studies available that draw the same conclusions, the stronger the evidence that something it true.
- What are the person’s qualifications? Think about it: You wouldn’t ask a celebrity how to build a safe bridge, you’d ask a professional engineer. You also wouldn’t ask a celebrity to fill your cavity, you’d ask a dentist. The same thinking should apply for nutrition advice. Dig a little deeper and ask for credentials. The title dietitian is protected by law, just like a nurse, dentist or pharmacist. Look for the initials “RD or PDt” to identify a registered dietitian."
If you are interested in reading the rest of this article, you can follow this link http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Credible-Information/Find-info-you-can-trust.aspx
Tip Tuesday
September 15th, 2015
Fruit juice. Juices are popular beverages chosen to satisfy our thirst, because of their sweet taste and image of being a healthy drink option. Juice can be a healthy beverage choice in your diet; however two points you need to consider are the type of juice you purchase and the amount of juice you drink.
Choosing healthier fruit juice. If you choose to drink juice, look for fruit juices that are labeled "100% juice" instead of beverages that are labelled as fruit drink, fruit punch or fruit cocktail. Fruit drinks, fruit punches, and fruit cocktails contain lots of unnecessary added sugar and have no nutritional value.
Amount of fruit juice. Even when the fruit juice you choose is 100% juice, it still contains a fair amount of sugar. For example, 1 cup of orange juice contains about 22 g of sugar. Choose whole fruit more often than juice. Whole fruit contains fibre which helps keep you full and also contains other nutrients you will not find in the juice. Try to limit the amount of juice you drink to 1/2 cup each day if you do choose to drink it. If you are thirsty, drink water to quench your thirst. Try to keep a glass or bottle of water with you to help keep you hydrated.
Choosing healthier fruit juice. If you choose to drink juice, look for fruit juices that are labeled "100% juice" instead of beverages that are labelled as fruit drink, fruit punch or fruit cocktail. Fruit drinks, fruit punches, and fruit cocktails contain lots of unnecessary added sugar and have no nutritional value.
Amount of fruit juice. Even when the fruit juice you choose is 100% juice, it still contains a fair amount of sugar. For example, 1 cup of orange juice contains about 22 g of sugar. Choose whole fruit more often than juice. Whole fruit contains fibre which helps keep you full and also contains other nutrients you will not find in the juice. Try to limit the amount of juice you drink to 1/2 cup each day if you do choose to drink it. If you are thirsty, drink water to quench your thirst. Try to keep a glass or bottle of water with you to help keep you hydrated.
Tip Tuesday
September 8th, 2015
September 8th, 2015
Myth: All low fat or fat free foods are healthy.
Not all foods that are marketed as "low in fat" or "fat -free" are healthier food options. In fact, many of these foods often contain few or no nutrients and also a large amount of sugar and calories. More sugar is typically added to the fat free versions of your favorite treats because it is needed to maintain the taste that you enjoy from the higher fat version.
Some foods that are low in fat include pop, candy, low fat cookies and/or frozen treats, which should be treated as treat foods that we can include in our diet in moderation. This is not to state that all low in fat foods are necessarily unhealthy; fruits and vegetables are low in fat and are a great source of important nutrients. When you are looking at foods that are marketed as low in fat or fat -free, look at their nutrition facts table and ingredient list to get the full story. You can use the %DV on the nutrition facts table to compare food products. If the %DV is less than 5%, that means that there is a small amount of that specific nutrient. If the %DV is greater than 15% DV, that means that there is a large amount of that specific nutrient. In the ingredient list, you can see if sugar has been added: look for words like "sugar," "syrup," and words that end in "-ose."
If you would like more information on how to read nutrition facts tables, follow this link: http://healthycanadians.gc.ca/eating-nutrition/label-etiquetage/understanding-comprendre/nutrition-fact-valeur-nutritive-eng.php
Not all foods that are marketed as "low in fat" or "fat -free" are healthier food options. In fact, many of these foods often contain few or no nutrients and also a large amount of sugar and calories. More sugar is typically added to the fat free versions of your favorite treats because it is needed to maintain the taste that you enjoy from the higher fat version.
Some foods that are low in fat include pop, candy, low fat cookies and/or frozen treats, which should be treated as treat foods that we can include in our diet in moderation. This is not to state that all low in fat foods are necessarily unhealthy; fruits and vegetables are low in fat and are a great source of important nutrients. When you are looking at foods that are marketed as low in fat or fat -free, look at their nutrition facts table and ingredient list to get the full story. You can use the %DV on the nutrition facts table to compare food products. If the %DV is less than 5%, that means that there is a small amount of that specific nutrient. If the %DV is greater than 15% DV, that means that there is a large amount of that specific nutrient. In the ingredient list, you can see if sugar has been added: look for words like "sugar," "syrup," and words that end in "-ose."
If you would like more information on how to read nutrition facts tables, follow this link: http://healthycanadians.gc.ca/eating-nutrition/label-etiquetage/understanding-comprendre/nutrition-fact-valeur-nutritive-eng.php
Tip Tuesday
September 1st, 2015
September 1st, 2015
Non –Dairy Beverages
When you walk through your local grocery store, you have probably seen a variety of different ‘milk’ products on the shelfs and refrigerators. Almond milk, rice milk, soy milk, and even potato milk. These non-dairy beverages have become popular, particularly to people who choose not drink cow’s milk and/or other dairy products.
Are non-dairy beverages a good substitute for cow’s milk?
The answer: it depends on which non-dairy beverage you are comparing. Fortified soy milk is a good substitute for cow’s milk, because it has a similar amount and type of nutrients. Other non-dairy beverages, like almond milk do not provide the same nutrition that cow’s milk and fortified soy beverages do.
The three nutrients I would like to highlight are: protein, calcium, and vitamin D. One cup of cow’s milk contains 9 grams of protein, whereas one cup of a non-dairy beverage, like Almond milk only contains 1 g of protein. The amount of vitamin D in non-dairy beverages can also vary –and is typically lower than what a cup of cow’s milk will have. One cup of cow’s milk contains 45% of your daily requirement for vitamin D (around 270 IU) whereas most non-dairy beverages have between 15-25% of your daily requirement for vitamin D (around 90 -150 IU). Fortunately, the amount of calcium in non-dairy beverages is comparable to cow’s milk –typically containing around 300 mg of calcium.
What should I look for?
If you do prefer drinking non-dairy beverages, make sure that you look at the Nutrition Facts table and the ingredient list on the product to make sure that it is fortified with calcium and vitamin D. Think about what other food sources of vitamin D you can eat to ensure that you are getting enough. Fatty fish, like salmon and tuna, egg yolks, and fortified margarine are good food sources of vitamin D. Try to choose unflavoured varieties of non-dairy beverages. Flavoured non-dairy beverages usually contain more added sugar.
When you walk through your local grocery store, you have probably seen a variety of different ‘milk’ products on the shelfs and refrigerators. Almond milk, rice milk, soy milk, and even potato milk. These non-dairy beverages have become popular, particularly to people who choose not drink cow’s milk and/or other dairy products.
Are non-dairy beverages a good substitute for cow’s milk?
The answer: it depends on which non-dairy beverage you are comparing. Fortified soy milk is a good substitute for cow’s milk, because it has a similar amount and type of nutrients. Other non-dairy beverages, like almond milk do not provide the same nutrition that cow’s milk and fortified soy beverages do.
The three nutrients I would like to highlight are: protein, calcium, and vitamin D. One cup of cow’s milk contains 9 grams of protein, whereas one cup of a non-dairy beverage, like Almond milk only contains 1 g of protein. The amount of vitamin D in non-dairy beverages can also vary –and is typically lower than what a cup of cow’s milk will have. One cup of cow’s milk contains 45% of your daily requirement for vitamin D (around 270 IU) whereas most non-dairy beverages have between 15-25% of your daily requirement for vitamin D (around 90 -150 IU). Fortunately, the amount of calcium in non-dairy beverages is comparable to cow’s milk –typically containing around 300 mg of calcium.
What should I look for?
If you do prefer drinking non-dairy beverages, make sure that you look at the Nutrition Facts table and the ingredient list on the product to make sure that it is fortified with calcium and vitamin D. Think about what other food sources of vitamin D you can eat to ensure that you are getting enough. Fatty fish, like salmon and tuna, egg yolks, and fortified margarine are good food sources of vitamin D. Try to choose unflavoured varieties of non-dairy beverages. Flavoured non-dairy beverages usually contain more added sugar.
Tip Tuesday
August 25th, 2015
August 25th, 2015
Beans please!
Pulses are legumes that are packed with nutrients and can easily be added to your diet! Pulses are a great source of fibre, protein, and folate. What's folate? Folate is a B vitamin that plays an essential role in producing our red blood cells and preventing neural tube defects in infants, therefore, it is important for everyone to include food sources of folate in their diet. Folate is especially important for the growth of infants and children and for women of childbearing age and pregnant women. Health Canada recommends that both women of childbearing age and those who are pregnant or breastfeeding take a multivitamin containing 0.4 mg of folic acid (another form of folate) once per day in addition to eating food sources of folate.
How much folate do I need?
Adult men and women: 0.4 mg (400 mcg)/day
Pregnant women (19 +): 0.6 mg (600 mcg)/day
Breastfeeding Women (19+): 0.5 mg (500 mcg)/day
The above requirements can be met by foods containing folate (like pulses and dark green vegetables and fortified grain products) in addition to taking a multivitamin for the specific groups I previously mentioned.
How can eating pulses help?
Beans (black beans, pinto beans, red beans, and kidney beans), chickpeas, lentils, and fava beans are all pulses that are packed full of folate! They are also a meat alternative. You can add them to soups, salads, casseroles, or blend them to use as a spread or dip. You can even mash them up and make burgers! Below you can see how much folate certain pulses provide and also links to recipes using pulses!
Pulses are legumes that are packed with nutrients and can easily be added to your diet! Pulses are a great source of fibre, protein, and folate. What's folate? Folate is a B vitamin that plays an essential role in producing our red blood cells and preventing neural tube defects in infants, therefore, it is important for everyone to include food sources of folate in their diet. Folate is especially important for the growth of infants and children and for women of childbearing age and pregnant women. Health Canada recommends that both women of childbearing age and those who are pregnant or breastfeeding take a multivitamin containing 0.4 mg of folic acid (another form of folate) once per day in addition to eating food sources of folate.
How much folate do I need?
Adult men and women: 0.4 mg (400 mcg)/day
Pregnant women (19 +): 0.6 mg (600 mcg)/day
Breastfeeding Women (19+): 0.5 mg (500 mcg)/day
The above requirements can be met by foods containing folate (like pulses and dark green vegetables and fortified grain products) in addition to taking a multivitamin for the specific groups I previously mentioned.
How can eating pulses help?
Beans (black beans, pinto beans, red beans, and kidney beans), chickpeas, lentils, and fava beans are all pulses that are packed full of folate! They are also a meat alternative. You can add them to soups, salads, casseroles, or blend them to use as a spread or dip. You can even mash them up and make burgers! Below you can see how much folate certain pulses provide and also links to recipes using pulses!
*For 3/4 cup serving size
Barley and Lentil Salad with Kale, Apples, Almonds and Feta: http://www.cookspiration.com/recipe.aspx?perma=wNlb8FsQt7W&g=25
Chickpea and Carrot Salad: http://www.cookspiration.com/recipe.aspx?perma=bMzU6gdplEg&g=25
Pinto bean Tortilla Soup: http://www.dietitians.ca/Recipes/Pinto-bean-tortilla-soup.aspx
Barley and Lentil Salad with Kale, Apples, Almonds and Feta: http://www.cookspiration.com/recipe.aspx?perma=wNlb8FsQt7W&g=25
Chickpea and Carrot Salad: http://www.cookspiration.com/recipe.aspx?perma=bMzU6gdplEg&g=25
Pinto bean Tortilla Soup: http://www.dietitians.ca/Recipes/Pinto-bean-tortilla-soup.aspx
Tip Tuesday
August 18th, 2015
August 18th, 2015
Healthy Snacking
Choosing healthy snacks to have between meals can help you get all the nutrients that you need to stay healthy and feel energized. Having a healthy snack can help you curb your feelings of hunger between meals and stop you from eating too much at mealtimes. However, be mindful of whether or not you require a snack, because not everyone needs to snack. Too much or unnecessary snacking can lead to unintended weight gain.
Snack when you feel hungry. Listen to your body. Ask yourself, “am I actually hungry?” Sometimes we may eat because we are stressed or bored and not actually hungry. If you are stressed or bored try to find an activity that can reduce your stress or boredom. Maybe you like to read a book or do yoga or another activity. You may also be more thirsty than hungry. Drink a glass of water and then reassess if you are actually hungry.
Be mindful of the portion size of your snack. Portion out the amount of food you would like to snack on. Eating foods straight from a large container, bag, or box can make us over eat, because we don’t see how much we have had. Distractions like watching TV, working or playing on the computer, and driving can also make us over eat because we are not paying attention to the amount of food we are eating and are not listening to our bodies. Take mindful bites, eat slowly, and enjoy every bite!
Here are some tasty snack ideas:
Choosing healthy snacks to have between meals can help you get all the nutrients that you need to stay healthy and feel energized. Having a healthy snack can help you curb your feelings of hunger between meals and stop you from eating too much at mealtimes. However, be mindful of whether or not you require a snack, because not everyone needs to snack. Too much or unnecessary snacking can lead to unintended weight gain.
Snack when you feel hungry. Listen to your body. Ask yourself, “am I actually hungry?” Sometimes we may eat because we are stressed or bored and not actually hungry. If you are stressed or bored try to find an activity that can reduce your stress or boredom. Maybe you like to read a book or do yoga or another activity. You may also be more thirsty than hungry. Drink a glass of water and then reassess if you are actually hungry.
Be mindful of the portion size of your snack. Portion out the amount of food you would like to snack on. Eating foods straight from a large container, bag, or box can make us over eat, because we don’t see how much we have had. Distractions like watching TV, working or playing on the computer, and driving can also make us over eat because we are not paying attention to the amount of food we are eating and are not listening to our bodies. Take mindful bites, eat slowly, and enjoy every bite!
Here are some tasty snack ideas:
- 1 medium fruit, like a banana or an apple
- ¾ cup low fat yogurt
- 2 cups of air-popped popcorn (note: be mindful of added toppings/ingredients)
- ¼ cup of dried fruit, like apricots, cranberries or raisins
- ¼ cup of unsalted nuts with a piece of fruit
- 250 mL (1 cup) fruit smoothie made with low fat yogurt, soy milk or low fat milk and a blend of your favourite fruits, such as strawberries or pineapples
Tip Tuesday
August 11th, 2015
August 11th, 2015
Quick Overnight Oatmeal to Keep You Full!
This week for tip Tuesday, I would like to introduce you to overnight oatmeal! This quick breakfast idea is for those busy mornings and is a great meal to get more fibre into your diet. Oats are a source of soluble fibre which has been shown to help lower blood cholesterol, help control blood sugars, and also helps you feel full longer! Other foods that contain soluble fibre include: legumes (like kidney beans), barley, bran cereal, and flax seeds. Overnight oatmeal, just like the oatmeal you would make on the stove top, can be flavoured with a variety of foods.
Backbone recipe for overnight oatmeal:
The evening before you want the overnight oatmeal, add the desired amount of rolled oats to a microwavable mug or bowl. Add an equal amount of milk to the oats. You may choose to add more milk to the oats if desired to thin the consistency of the oatmeal.
You can add your fruit or nut toppings to the mixture or add the toppings to the mixture in the morning.
Use saran wrap to cover the top of the mug or bowl. Place the mug or bowl in the refrigerator and leave it overnight (or about 2 hours before you would like the oatmeal).
In the morning, when the oatmeal is ready, take the mug or bowl out of the fridge and add any toppings if needed. You can eat the oatmeal as is or place in the microwave for about 2 minutes if you prefer it warm. Tah dah! You have overnight oatmeal.
Here is an example of an overnight oatmeal recipe you can try:
Peanut butter and banana overnight oatmeal
-Madelaine, GD.
This week for tip Tuesday, I would like to introduce you to overnight oatmeal! This quick breakfast idea is for those busy mornings and is a great meal to get more fibre into your diet. Oats are a source of soluble fibre which has been shown to help lower blood cholesterol, help control blood sugars, and also helps you feel full longer! Other foods that contain soluble fibre include: legumes (like kidney beans), barley, bran cereal, and flax seeds. Overnight oatmeal, just like the oatmeal you would make on the stove top, can be flavoured with a variety of foods.
Backbone recipe for overnight oatmeal:
- Rolled oats, 1/2 cup to ¾ cup, whichever you prefer.
- Milk (cow’s milk, fortified soy beverage or other preferred milk), ½ cup to ¾ cup.
- Add desired fruit and/or nut toppings.
The evening before you want the overnight oatmeal, add the desired amount of rolled oats to a microwavable mug or bowl. Add an equal amount of milk to the oats. You may choose to add more milk to the oats if desired to thin the consistency of the oatmeal.
You can add your fruit or nut toppings to the mixture or add the toppings to the mixture in the morning.
Use saran wrap to cover the top of the mug or bowl. Place the mug or bowl in the refrigerator and leave it overnight (or about 2 hours before you would like the oatmeal).
In the morning, when the oatmeal is ready, take the mug or bowl out of the fridge and add any toppings if needed. You can eat the oatmeal as is or place in the microwave for about 2 minutes if you prefer it warm. Tah dah! You have overnight oatmeal.
Here is an example of an overnight oatmeal recipe you can try:
Peanut butter and banana overnight oatmeal
- Rolled oats, ½ cup to 3/4 cup, whichever is preferred
- Milk (cow’s milk, fortified soy beverage or other preferred milk), ½ cup to ¾ cup.
- 1 small to medium banana, sliced
- 1 tbsp of peanut butter
-Madelaine, GD.
Tip Tuesday
August 4th, 2015
Your body can detoxify by itself -no cleansing or detox diet needed!
Cleansing and detox diets have become very popular in the media. Cleansing and detox diets claim to remove toxins from your body, boost your immune system, promote healthy intestinal bacteria, and help you lose weight. These diets usually include a combination of using herbal supplements, fasting (not eating) or avoiding certain foods or food groups, and drinking a large amount of water or juice.
The facts: There is no scientific evidence to suggest that detox and cleansing diets have any health benefits. In fact, detox and cleansing diets can cause more harm and unwanted side effects like bloating, dizziness, low energy, nausea, and vomiting. Following these diets can cause an imbalance in electrolytes, dehydration, low blood sugar, vitamin and mineral deficiencies, and may interact with medications. What to keep in mind: Your intestine, lungs, kidneys, and liver all work to remove waste and toxins in your body. It is important to fuel our bodies with a variety of healthy foods from all of the four food groups: vegetables and fruit, grains, milk and milk alternatives, meat and meat alternatives. There is no need to spend any money or go on a detox and/or cleansing diet.
-Madelaine, GD
Cleansing and detox diets have become very popular in the media. Cleansing and detox diets claim to remove toxins from your body, boost your immune system, promote healthy intestinal bacteria, and help you lose weight. These diets usually include a combination of using herbal supplements, fasting (not eating) or avoiding certain foods or food groups, and drinking a large amount of water or juice.
The facts: There is no scientific evidence to suggest that detox and cleansing diets have any health benefits. In fact, detox and cleansing diets can cause more harm and unwanted side effects like bloating, dizziness, low energy, nausea, and vomiting. Following these diets can cause an imbalance in electrolytes, dehydration, low blood sugar, vitamin and mineral deficiencies, and may interact with medications. What to keep in mind: Your intestine, lungs, kidneys, and liver all work to remove waste and toxins in your body. It is important to fuel our bodies with a variety of healthy foods from all of the four food groups: vegetables and fruit, grains, milk and milk alternatives, meat and meat alternatives. There is no need to spend any money or go on a detox and/or cleansing diet.
-Madelaine, GD
What's the deal with protein?
What is protein? What does it do?
Protein is a nutrient that is found in a variety of foods. Protein is made up of amino acids which are important building blocks for our body to grow and repair cells like the cells in our muscles, skin, and nails. Protein is also needed for our body to make enzymes and hormones.
Myth: Eating a lot of protein helps build muscle AND you won't gain weight.
Although protein does help repair our muscle cells, protein alone does not build muscle mass. It's the combination of strength-training, eating an adequate amount of calories and nutrients from healthy foods, and getting enough rest that are also needed to help build muscle. A common myth I hear is that we can eat an unlimited amount of protein without gaining weight, because our body only uses a set amount of protein at one time (for example: to repair muscle cells). The reality is that one gram of protein contains 4 calories, just like carbohydrates. So if we eat an excessive amount of protein than what we need, we can end up consuming more calories which can lead to weight gain.
How much protein do I need?
You can get enough protein in your diet by following Canada's Food Guide! A copy of Eating Well With Canada's Food Guide can be found here: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php
Meat and meat alternatives (like chickpeas and peanut butter) as well as milk and milk alternatives are great sources of protein.
Food sources of protein include:
For example, a peanut butter sandwich with a glass of milk will give you about 27 g of protein along with a variety of different nutrients!
What is protein? What does it do?
Protein is a nutrient that is found in a variety of foods. Protein is made up of amino acids which are important building blocks for our body to grow and repair cells like the cells in our muscles, skin, and nails. Protein is also needed for our body to make enzymes and hormones.
Myth: Eating a lot of protein helps build muscle AND you won't gain weight.
Although protein does help repair our muscle cells, protein alone does not build muscle mass. It's the combination of strength-training, eating an adequate amount of calories and nutrients from healthy foods, and getting enough rest that are also needed to help build muscle. A common myth I hear is that we can eat an unlimited amount of protein without gaining weight, because our body only uses a set amount of protein at one time (for example: to repair muscle cells). The reality is that one gram of protein contains 4 calories, just like carbohydrates. So if we eat an excessive amount of protein than what we need, we can end up consuming more calories which can lead to weight gain.
How much protein do I need?
You can get enough protein in your diet by following Canada's Food Guide! A copy of Eating Well With Canada's Food Guide can be found here: http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/order-commander/index-eng.php
Meat and meat alternatives (like chickpeas and peanut butter) as well as milk and milk alternatives are great sources of protein.
Food sources of protein include:
- Meat, fish, and poultry (75 g or 1/2 cup = 21 g of protein)
- Dried beans, peas or lentils, cooked (3/4 cup = 12 g of protein)
- Firm tofu (150 g or 3/4 cup = 21 g of protein)
- Eggs (2 large eggs = about 12 g of protein)
- Cheese (50 g =12 g of protein)
- Cow's milk (250 ml =9 g of protein)
- Fortified soy beverage (250 mL = 7 g of protein)
- Bread (1 slice = 4 g of protein)
- Peanut butter (2 tbsp = 8 g of protein)
For example, a peanut butter sandwich with a glass of milk will give you about 27 g of protein along with a variety of different nutrients!
|
Want to eat healthier?
Here are a few ideas: · Blend a handful of spinach or kale into a fruit smoothie · Shred carrots, zucchini or onions into spaghetti sauce · When baking, replace half of the all-purpose flour with whole grain flour · Add bananas, apples, berries or peaches to your porridge instead of sugar For more ideas, visit http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Meal-Planning-and-Cooking/Cooking-101.aspx |
“Chill out” and make a frozen fruit smoothie with your kids! See it here:
Nutrition Tip: Keep it simple. Buy one main ingredient. Make three meals.
We can all use ideas to simplify our lives, especially in the kitchen. One way to make meal preparation a little easier is to plan meals and shop around one main ingredient. Check out these three easy-to-make meals with just one main
ingredient: lean ground turkey, beef or chicken.
Brown the ground meat or poultry and then divide into three equal portions for use in a:
·Sensational salad.
Season browned meat or poultry with a
little chili powder, cumin, garlic powder and lime juice. Add to a salad of
leafy greens, defrosted frozen corn, black beans and chopped tomatoes.
how to find the nutrient content of your food choices,
visit: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Healthy-Eating---General/How-many-calories-and-nutrientsin-the-food-I-eat.aspx
ingredient: lean ground turkey, beef or chicken.
Brown the ground meat or poultry and then divide into three equal portions for use in a:
·Sensational salad.
Season browned meat or poultry with a
little chili powder, cumin, garlic powder and lime juice. Add to a salad of
leafy greens, defrosted frozen corn, black beans and chopped tomatoes.
- One-pot pasta.
- Toss together
cooked whole grain pasta, browned meat or poultry, washed baby spinach, a can
of diced tomatoes, and minced garlic. Heat until warmed through. Sprinkle with
freshly grated Parmesan cheese.
- Simple wrap.
- Fill a whole
grain tortilla with shredded romaine lettuce, sliced red pepper, shredded
carrot and lower sodium salsa. Add browned meat or poultry and wrap it up for
lunch or dinner.
how to find the nutrient content of your food choices,
visit: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Healthy-Eating---General/How-many-calories-and-nutrientsin-the-food-I-eat.aspx
Need dinner in 15 minutes? Eat your veggies on a delicious homemade pizza in no time!
March 2013
March is Nutrition Month!
Dietitians of Canada and the Manitoba Nutrition Month Committee are pleased to present the Nutrition Tip of the Day.
To watch the Hon. Jim Rondeau, Minister of Healthy Living, Seniors and Consumer Affairs, officially proclaimed March as Nutrition Month in Manitoba this morning on Breakfast TV, please follow the link below:
http://video.citytv.com/video/detail/2196844070001.000000/nutrition-month-minister-of-healthy-living/
TIP
Save time! A little planning before going to the grocery store helps
you navigate aisles quickly.
PLAN
It helps to know what you’re going to cook before you head to the store. A meal plan and grocery list make shopping simple. At the beginning of each week, take a few minutes to plan healthy meals and snacks – even just a few days’ worth. Check store flyers and online coupon sites for specials. They can inspire meal ideas and help you save money! Check what foods you already have, then create a grocery list based on your meal plan. At the store, use your list to stay on track and shop only for foods you need.
For more planning tips, visit: http://www.dietitians.ca/Your-Health/Plan-Shop-Cook/Plan-Well.aspx
http://www.eatrightontario.ca/en/MenuPlanner.aspx
To watch a Manitoba Registered Dietitian give more nutrition tips, visit:
http://video.citytv.com/video/detail/2197740730001.000000/nutrition-month-amanda-nash/
Best Food Forward: Plan Shop Cook Enjoy!
March is Nutrition Month® and this year’s theme is focused on supporting Canadians to make healthy choices in the grocery store and at home. Did you know that 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop. Stay tuned for great tips throughout the month of March!
Get stocked! A well-equipped pantry makes cooking a nutritious, delicious meal easy, any day.
Here are five fantastic foods to have in your pantry:
1. Legumes, canned or dried
2. Canned tomatoes
3. Fruit, dried, jarred or canned
4. Fish, canned salmon and light tuna packed in water
5. Whole grains, such as quinoa or oats
Dietitians of Canada and the Manitoba Nutrition Month Committee are pleased to present the Nutrition Tip of the Day.
To watch the Hon. Jim Rondeau, Minister of Healthy Living, Seniors and Consumer Affairs, officially proclaimed March as Nutrition Month in Manitoba this morning on Breakfast TV, please follow the link below:
http://video.citytv.com/video/detail/2196844070001.000000/nutrition-month-minister-of-healthy-living/
TIP
Save time! A little planning before going to the grocery store helps
you navigate aisles quickly.
PLAN
It helps to know what you’re going to cook before you head to the store. A meal plan and grocery list make shopping simple. At the beginning of each week, take a few minutes to plan healthy meals and snacks – even just a few days’ worth. Check store flyers and online coupon sites for specials. They can inspire meal ideas and help you save money! Check what foods you already have, then create a grocery list based on your meal plan. At the store, use your list to stay on track and shop only for foods you need.
For more planning tips, visit: http://www.dietitians.ca/Your-Health/Plan-Shop-Cook/Plan-Well.aspx
http://www.eatrightontario.ca/en/MenuPlanner.aspx
To watch a Manitoba Registered Dietitian give more nutrition tips, visit:
http://video.citytv.com/video/detail/2197740730001.000000/nutrition-month-amanda-nash/
Best Food Forward: Plan Shop Cook Enjoy!
March is Nutrition Month® and this year’s theme is focused on supporting Canadians to make healthy choices in the grocery store and at home. Did you know that 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop. Stay tuned for great tips throughout the month of March!
Get stocked! A well-equipped pantry makes cooking a nutritious, delicious meal easy, any day.
Here are five fantastic foods to have in your pantry:
1. Legumes, canned or dried
2. Canned tomatoes
3. Fruit, dried, jarred or canned
4. Fish, canned salmon and light tuna packed in water
5. Whole grains, such as quinoa or oats
January 2013
Introducing Solid Foods
Babies need solid foods at around six months of age. Before this time a baby gets all of the nutrients she needs from breast milk or iron-fortified infant formula. At six months your baby needs iron rich foods such as pureed meat and iron-fortified infant cereal. Some signs that your baby may be ready for solid foods include: baby is six months old, can sit up with very little help, can hold his head up, opens mouth when food is offered, is able to take food from a spoon, and can turn her head to refuse food. This is an exciting time for parents and babies and an important time for establishing healthy eating habits and routines. For more information visit http://www.gov.mb.ca/healthyliving/hlp/docs/nutrition/solidfoods.pdf
