Ask a Dietitian

March is Nutrition Month and dietitians are on a mission to help Canadians across the country take a small step toward better health. Go to www.nutritionmonth.ca for great tips and meal ideas.

This week we are talking portion size. Use the free app Eatracker.ca to track your intake on the go.

Prioritize Portion Size! How much you eat can be just as important as what you eat. 5 in 10 women and 7 in 10 men have energy intakes that exceed their needs.

Visual cues can help you estimate portions.

• 1 cup leafy greens or 1 pc fruit = 1 fist
• Cut or frozen veg = ½ fist
• 50g cheese = 2 thumbs
• Serving of chicken = palm of hand
• 3/4c pulses = 1 fist

Packaging, plate size and portion size can influence how much you eat.

• Use smaller, lunch-sized plates and bowls for meals.
• Serve from the counter rather that the table so that 2nds are not out of habit rather than hunger
• Serve less food in the first place
• Keep the salad and veggies on the table. If you are still hungry have more veggies
• Put large glasses of water on the table.
• Buy smaller packages of food or if you buy in bulk, divide them into smaller packages at home.
• Be mindful and pay attention to your food.
• Eat from a plate, try not to nibble as you prepare food or you may lose track of how much you have eaten.
• Turn off screens when you eat. No snacking in front of the TV
• Put your fork down between bites. Chew your food. Relax and enjoy the social side of mealtime.

Keep tempting foods out of reach and out of sight.

• Instead, have nourishing foods visible and easy to access. Hardboiled eggs, cut up vegies, yogurts, nuts, whole grain crackers and washed grapes or orange slices
• Put sugary, high fat treats in non-transparent containers at the back of the cupboard/fridge
• Keep only a fruit bowl on the kitchen counter (oranges, apples, bananas, kiwi)

Tips to help you stay full and satisfied:

• Include both high-fibre and protein containing foods in your meals and snacks.
• Fibre helps to fill you up and protein provides long lasting energy.
• Great ways to boost fibre are to eat vegetables, whole grains such as barley and oatmeal, ground flax, nuts and seeds and pulses such as lentils black beans and chickpeas.
• Use smaller lunch containers for leftovers or consider lining the bottom with arugula or spinach. (Buddha bowl or Chicken Swiss salad)
• Excellent sources of protein include fish, poultry, meat, eggs, tofu, beans and milk products.