Ask a Dietitian

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."

Maeghan Henke
BC Hydro

Part 3 of the 30 day nutrition challenge

January 14th, 2014
  1. Eat Mindfully.  Take the time to eat.  Chew.  Taste. Enjoy.  Try not to do anything else while you eat today.  Be present. Be mindful.  Savour the flavour.
  2. Make a soup.  Soups are soul warming ways to get your veggies in the winter.  Start with a base of sautéed onions or leeks and celery, add diced tomatoes, vegetable broth, diced carrots and corn.  Have a bowl of soup with your sandwich or as a started before dinner.  Another great way to get your veggies.
  3. Try flavouring with new herbs and spices.  Use Indian spices with cooked grains, add fresh herbs to salads and wraps, try balsamic glaze on a tomato basil salad.  Check out this resource from the Dietitians of Canada for great spice and herb combinations. http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Meal-Planning-and-Cooking/Make-your-Tastebuds-Tingle.aspx
  4. Add omega 3’s.  This week aim to have fish twice.  Bake a whole salmon with lemon and dill for dinner one night and eat the leftovers in delicious wraps with shredded cabbage, peppers and tatziki for lunch tomorrow.
  5. Drink tea.  Not only is it good for you but it can help you relax and reduce stress.  Consider swapping out one of your coffees for tea.  Try green tea in the morning or a herbal tea in the afternoon.  It counts as part of your hydration too.
  6. Emergency supply.  Keep a selection of emergency lunch items in case you don’t have leftovers.  Tinned tuna, snack packs of crackers and hummus, dehydrated lentil soup in a cup, peanut butter and Wasa crispbreads, yogurt and granola with canned fruit.
  7. Have a plant based meal.  Don’t just drop the meat.  Plan the meal around the vegetables and include some plant proteins such as beans, soy or nuts.  Try a vegetable rice bowl with tofu and peanut sauce.  Make an Indian curry with chickpeas and peppers to serve over quinoa.