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"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
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Nutrition Month – March 2013: Plan, Shop, Cook, Enjoy! Part 1
Part 1: Plan
1. March is Nutrition Month and Dietitians of Canada are dishing up 31 simple and practical tips, one for each day of the month, to help Canadians navigate the grocery store and put healthier foods in our shopping carts.
o Visitwww.dietitians.caor download the free eaTipster iPhone or iPad app fromwww.eatipster.comand savour a new grocery shopping tip each day!
2. Dietitians of Canada conducted a survey* among 2,000 adults and found the majority of us are overwhelmed when it comes to choosing foods at the grocery store. Making better choices at the grocery store is a key step in having healthy meals at home.
o 63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop.
o Only 37% of us plan meals in advance.
*Ipsos Reid conducted an online poll with over 2,000 Canadian adults in Spring 2012.
3. When it comes to eating well, it boils down to how well we Plan, Shop and Cook. To help us get the most out of our meals the Registered Dietitians (your trusted source for food and nutrition advice in Canada) are serving up great ideas for planning, shopping and cooking.
Plan. Before you head to the store, think about what meals you’ll be making, scan flyers for specials, check your kitchen’s inventory << do a “pantry raid”>> and make a grocery list.
2/3 of Canadians write grocery lists but just over 1/3 plan meals in advance.
Have you ever gone to the grocery store, done a big shop, filled your fridge with food and then the next day gone out to pick up a “ready-to-go” meal? You need a plan!
· A little planning before going to the grocery store helps you navigate aisles quickly and actually saves you time! A good place to start is with a meal plan. Here’s how to make one:
o Every week, take a few minutes to write down what healthy foods you and your family would like for breakfast, lunch, dinner and snacks –Get the family involved, consider likes & dislikes and special needs before finalizing your list.
o Check store flyers and online coupon sites for specials and meal ideas that can help you save money!
o Check what foods you already have, and then create a grocery list based on your meal plan. At the store, use your list to stay on track, on budget and shop only for foods you need.
o Try “do-it-yourself” meals such as fajitas, tacos, sandwiches or salads. Put the healthy ingredients on the table and let everyone assemble their favorite combo.
o Plan meals that are easy to make. Slow cooker meals are super simple, just fill the slow cooker and turn it on before you leave in the morning.
o Plan to use leftovers. Tonight’s roast chicken can be tomorrow’s soup, pasta or sandwich.
Sample Meal Plan:
Dinners:
Monday: salmon, brown rice, broccoli and carrots
Tuesday: turkey tacos and salad
Wednesday: tofu stir fry on quinoa
Thursday: Chicken fajitas with peppers, onions and mushrooms
Friday: Homemade pizza and raw vegetables
Saturday: spaghetti, salad and whole grain rolls
Lunches:
Salmon sandwiches
Leftover stir fry
Chicken wraps
Leftover pizza
Hardboiled egg salad sandwich, raw veg
Breakfast:
Kamut flakes and milk, blueberries
Eggs, toast, oranges
Whole grain pancake mix, bananas
French toast, canned peaches
Snacks:
Yogurt
Fruit
Edamame
Muffins
Granola bars
Cheese strings
vegetables