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Healthy Eating Tips Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Healthy Eating Tips Tag

5 Nutrition Tricks for Stronger Bones~Osteoporosis Awareness Month~

5 Nutrition Tricks for Stronger Bones

~Osteoporosis Awareness Month~ We all have bones; these living parts of our skeletons give our bodies shape, protect our organs and attach to our muscles so we can move. However, we don’t often think about how our food choices impact our bones. In honour of Osteoporosis Awareness Month, I will reveal 5 Nutrition Tricks for Stronger Bones. These are scientifically-proven strategies you can implement right away. This post was sponsored by the California Prune Board to showcase some of their reserach; however, all opinions are genuine.   What is Osteoporosis? According to Osteoporosis Canada, “Osteoporosis is a disease characterized by low bone mass and deterioration/weakening of bone tissue. This can lead to increased risk of...

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How to Roast Veggies_ Fall Harvest

How to Roast Veggies: Fall Harvest

With Fall season upon us, there’s abundant fresh produce in the Farmers' Markets and grocery stores! Knowing what to do with so much seasonal food can be a challenge. Last week, I was on CTV Kitchener  chatting about how to roast veggies to boost your intake. This is important because according to Statistics Canada, less than half of Canadians consume the recommended amount of fruits and vegetables daily. If you haven’t tried roasting, I hope this blog will inspire you to try 3 simple, veggie-roasting strategies! Andrea's CTV Kitchener segment for Fall Harvest Veggie Roasting   What Does ‘Roasting’ Mean: Roasting simply means to cook in an oven using dry...

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10 Unique Turkey Leftovers

10 Unique Ways to Use Turkey Leftovers

~Thanksgiving Edition~ Thanksgiving is around the corner. Did you know 29% (4.2 million) Canadian households purchased turkey for Thanksgiving last year? That’s a lot of turkey and (likely) a lot of leftovers. If you are over the boring turkey sandwich, you’ve come to the right place. Today’s blog will inspire you with 10 unique ways to use leftover turkey to make different healthy and satisfying meals. You might even feel motivated to cook extra turkey for ample leftovers to prepare some of these cool options.     Turkey Nutrition: Turkey is high in protein (~25 grams per 3 ounce serving, size of a deck of cards) White meat is considered “extra lean” with...

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Top 7 ‘Make-Ahead’ Lunches

Top 7 ‘Make-Ahead’ Lunches

Now that we are back-to-school or back from holidays, it is time to hunker down with preparing “make-ahead” lunches. In part one, we explored the three ways to master “make-ahead” lunches by prioritizing planning, stocking up on lunchbox essentials and considering a mental shift from performance to consistency. This makes the lunch-making process less daunting and a more sustainable habit. In today’s blog, I will share when to prepare lunches, the 1, 2, 3 lunch-box formula and finally my Top 7 “Make-Ahead” Lunches.   When Do I "Make-Ahead?" Avoid making or packing lunches in the morning. Your future-self will always thank you. For most, the mornings are one of the...

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3 Ways to Master ‘Make-Ahead’ Lunches

3 Ways to Master “Make-Ahead” Lunches

It’s the end of summer and the beginning of the school year. Even if you’re not back-to-school, adults often feel inspired to start new healthy habits, like packing a balanced lunch. However, busy schedules and life commitments can get in the way of these noble intentions. We frequently feel unprepared and stressed, and either spend money eating out or dish out lunch money to our kids.   Today’s blog is number one of a two-part series. First, I will share how our schedules impact our meal-time stress, then the benefit of packing ahead, and finally three tips to master “make-ahead” lunches. These are the lunches that can be prepared in...

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Cottage Meals

5 Fun, Make-Ahead Cottage Meals

Who loves time at the cottage? In Canada we are lucky to have beautiful lakes and vast wilderness. Ever since I was a child, I have appreciated visiting my aunt and uncle’s cottage on Maple Lake. This has always been a cherished time to enjoy the outdoors, play and relax. As an adult, I still love cottage times and especially cottage food! However, coming up with meal ideas can be a tad arduous. Today’s post is to inspire you with 5 fun, make-ahead cottage meals. After all, who wants to spend a lot of time in the kitchen when you can be sitting by the lake with...

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Summer Salads

How to Build Satisfying Summer Salads

Something about this season makes people more likely to indulge in summer salads. I think it’s the freshness of the veggies or maybe it’s the crunch. Or perhaps the desire to have something lighter in your tummy while hurrying around doing errands or daytrips. Whatever the reason, if you are loving fresh summer salads but looking for ways to make them extra delicious (and satisfying) you have come to the right place! Camp Huronda; spent the first 6 summers of my career working as a Camp Dietitian   Today, I will be sharing how to build summer salads to keep you feeling full and satisfied. I...

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Healthy Eating on Vacation

How to Still Eat Well While Traveling

Are you a globe trotter? I certainly have caught the travel bug. It’s exciting to pack up and take off to explore new landscapes, cultures and of course foods! However, when on holidays, maintaining a healthy eating routine can be challenging. Today, I will share my top 5 ways you can still eat healthy while traveling! Peru's Sacred Valley My intention with this blog is to inspire confidence that you can still eat well while enjoying your holidays. I’ll highlight the reasons why vacation eating can be a challenge and outline my top strategies.   [bctt tweet="Confident you can still eat well while traveling? Dietitian top #travel...

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Eat for Workouts

How to Eat to Maximize Workouts!

We all know being active offers health benefits - specifically, decreased risk for diabetes, high blood pressure, osteoporosis, depression, stress and anxiety (Statistics Canada, 2015). However, only one in five (or 20%) of Canadians achieve the recommended 150 minutes (2.5 hours) of physical activity per week. Do you get enough? What would this amount look like in your busy schedule? Going to a one-hour Zumba class and a 20-minute brisk walk after dinner/lunch four times a week? This would be terrific and set you in the minuscule 20% of Canadians who achieve these recommendations.   [bctt tweet="Only 20% of Canadians achieve the recommended 150 mins of physical activity/week! Do you get enough?...

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