Week 2- Quality Counts #nutritionmonth

When you are choosing foods that to eat think about their quality. What do I mean by this? Choosing foods that will nourish your body will help you and your family feel your best. Remember though, the key is to start small.
 
1.   Eat a good breakfast. What does that mean? Include some protein and fibre with your breakfast. Need some ideas?

• Wrap- put lentils/organic tofu/eggs with avocado, and veggies.
• Waffle- serve with peanut butter (or any nut/seed butters) and fruit. This is a favourite at our house because I make waffles and freeze them for the week. Pop one in the toaster and you have a quick breakfast for those crazy mornings.
• Smoothie- include fruits and or vegetables, oats/flax for fibre, and some milk/milk alternatives and or yogurt/yogurt alternatives.

 
2.   Pack a lunch instead of eating out. Who doesn’t want to save some money! What’s an easy way to make this    
       happen?

• Cook extra food at your meals and then take the leftovers.
• Portion meals and freeze them so that you can grab and go.

 
3.   Avoid sugary and creamy drinks. I know you have heard this before but it is often a easy, small change for people to
      make.  

• Drink water. Is water too plain? Add cucumbers, melon, berries, mint, etc. to add flavour.
• Add less, or even no sugar to your coffee and tea.

 
4.   Watch your snacks and track your treats.

• Make sure snacks are nourishing foods and treats are eaten as their names- treats!

• If you are hungry between your meals, that’s okay. Choose a nourishing snack to help get you through. Need some ideas?
• Hummus and veggies, a date filled with nut/seed butters, apple donut see recipe coming soon.

 
5.   Flavour your food. Again, this is something you have likely heard before and it is another easy, small change for people to make.

• Use herbs and spices.
• Use broth (make your own or choose low sodium).
• Add vegetables to baking (but be sure your kids know it is in there! Read more about that here).
• Puree vegetables for a creamy taste and texture- we do this in soups and pasta all the time.
• Use garlic, onion, and ginger- mmm.

 
Do you still need more ideas?

• With this year being international year of the pulses, you can read more here.  You will find lots of recipes that include them. Watch Nurture The Future’s blog, as every month this year we will be featuring a new recipe that includes pulses. Try adding lentils and cooked beans to your dishes such as mashed potatoes.
• Add fruits and vegetables to your baked goods. This is also a good way to switch out, or reduce the fat. Looking for a recipe that has vegetables? Try this zucchini bread recipe coming soon.

 
Do you want to get some help adding more quality to your families meals? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
 
References:
Adapted from The Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month at: www.nutritionmonth2016.ca

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