A Dietitian's Secret to Unlocking the Potential of Food!

Did you know that March is Nutrition Month? I’m so excited to be part of this year’s Dietitians of Canada Nutrition Month Campaign. We are celebrating Nutrition Month 2019 by helping Canadians unlock the potential of food to fuel, discover, prevent, heal, and bring us together. Dietitians are key.

Along with my fellow dietitian colleagues, I can help illustrate that food has the potential to:

  • Fuel: Stay energized by planning nutritious snacks into your day

  • Discover: Foster healthy eating habits in children by teaching them to shop and cook

  • Prevent: Understand how food can help prevent chronic diseases like type 2 diabetes, and heart disease

  • Heal: Learn how food can promote healing and how dietitians work in health care teams to make a difference

  • Bring us together: Enjoy the benefits of bringing families and friends together with food

Here at LGCFHT, the registered dietitians can help address all of these things and more! Did you know there are also dietitians who work in other diverse areas of health and nutrition, too? You can find dietitians working in many places, including hospitals, grocery stores, community health centers, universities, rehabilitation facilities, seniors’ residences and long-term care settings!

We all have one thing in common: WE LOVE FOOD – it unites us all! Whether we are counselling a patient recovering from a heart attack, teaching about cooking, or taking students through a tour of a grocery store, we are all passionate about the potential of food and its connection to health.

To make nutrition month come alive for you, I’m going to be focusing on The Potential to Fuel… Food fuels our day.

Stay energized by planning nutritious snacks into your day

Snacks, in the right portion sizes, can be part of any healthy lifestyle. Fueling your body with snacks between meals can help maintain stable blood sugar levels which helps us have more consistent energy through the day. Snacking can also help us from being too hungry by the time our next meal rolls around; it can tame our growling tummies, and may keep us from overeating!

Five tips for healthy, nourishing snacks

  1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry.

  2. Be aware of your portion sizes. Instead of snacking from a large bag or box, take a portion and put it in a plate or bowl.

  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired, or stressed?

  4. Skip distracted snacking. Avoid munching while looking at a screen, driving, or working. You may eat more than you need if you’re distracted from your feeling of fullness. Take a mindful few minutes to enjoy your snack!

  5. Snack on veggies. About half of all Canadians don’t eat enough vegetables and fruit. Snacking on them between meals is a great way to add more.

Healthy snack ideas from fellow dietitians:

  • Carrots and peppers with hummus

  • Almond butter on banana slices

  • Greek yogurt topped with berries (fresh or frozen)

  • Whole grain toast with peanut butter

  • Cheddar cheese with apple slices

  • Handful of trail mix (with nuts, seeds, and dried fruit)

  • Roasted chickpeas and popcorn mix

  • Whole grain cereal with milk

  • Sliced vegetables with dip

  • Tuna on crackers

  • Whole grain toast with avocado and your favourite seasoning

Try something new!

Click here for an interesting and satisfying snack: Crispy Chickpeas and Pumpkin Seeds with Lime.

See cookspiration.com for more healthy dietitian-approved recipes! If you’re curious to explore more of the potential of food, book an appointment with one of our dietitians!

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