Ask a Dietitian
"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."
BC Hydro
Nutrition Month – Quality Counts
March is Nutrition Month and Dietitians are on a mission to help Canadians across the country take a small step toward better health. Take a 100 Meal Journey (100 meals in March) by pledging to make one small change to your eating habits and to stick with it, one meal at a time. Go to www.nutritionmonth2016.ca and pledge to take a 100 meal Journey.
Quality Counts! Nourishing foods promote health and can help you feel your best. Take small steps to bump up the quality of your meals and snacks by adding ingredients and swapping out others. One common change people will pledge is to eat more meals, cooked from basic ingredients, at home. Cooking meals from scratch is associated with increased intake of vegetables, fruit and whole grains. Start one meal at a time.
Jump-start your day with protein and fibre at breakfast.
- Have a fruit and yogurt smoothie and make it better by adding ground flax and spinach.
- Spread peanut butter on a wrap and wrap it around a banana. Make it better by adding trail mix.
- Top French toast with sautéed apples. Make it better with yogurt and a sprinkle of sunflower seeds.
- Sweeten hot cereal with frozen fruit instead of sugar
Pack your lunch and skip the food court.
- Cook extra food at dinner and re-invent them for lunch tomorrow.
- Cook extra chicken and wrap it up with shredded cabbage and feta for lunch
- Roast extra root veggies and eat them in a sandwich with hummus for lunch
- Toss leftover root vegetables on a bed of arugula with beluga lentils, walnuts and pears
- Toss leftover quinoa and Greek salad with chickpeas for a salad
- Add lentils to ground meat mixtures for added fibre and cost savings
- Use yogurt in place of mayonnaise in dressings
Add flavour with citrus, herbs and spices.
- Cook barley and quinoa in low sodium vegetable broth
- Add canned pumpkin or mashed sweet potato to muffin recipes
- Use orange rind in stir fry with ginger
Bring your snacks and avoid the vending machine. Choose smart snacks with small portions of nourishing foods.
- Raw veggies and black bean dip
- Crisp apple and 2 slices of old cheddar
- 2 dates filled with almond butter