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

Farmed vs. Wild Salmon

The Great Debate   Do you have confusion in the salmon aisle?  Have you ever wondered, what’s the difference between farmed salmon versus wild salmon?  Is one better nutritionally?  And what’s the deal with some salmon saying “Pacific” and other salmon saying “Atlantic”?   Today, we will be breaking down the science so you know what to buy when fishing for your salmon.     Before we dive in, let’s first talk omega 3’s.  Omega 3’s are our heart-healthy fats that have anti-inflammatory properties.  Omega 3’s lower risk of heart disease and risk of certain cancers.  They are also important in brain, nerve and eye development for infants.  They may improve our immune...

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5 Ways to Help Picky Eaters become Adventurous

Do you have a picky eater?  Are mealtimes a struggle?  Do you feel like a short-order cook at the mercy of making WHATEVER your little one will eat?  Are you tired of eating “kid-foods” and wish your child was not so darn picky!?  If you said yes to any of these questions, you are not alone.  In fact, up to 35% of parents describe their children as picky (Dietitians of Canada, 2017). This statistic is not to sound alarm but to inspire us to support our kids to improve their eating confidence so they can develop a healthy (and positive) relationship with food as they grow. Today, I...

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3 Steps to Successful Freezer Inventory

When was the last time you did a freezer inventory? Can’t remember?  I was in the same boat.  There was food lurking in the back corners that quickly became freezer burnt and sadly in the garbage.  When I became intentional (by doing a freezer inventory), all of this changed.  I was able to feel confident with what I had on hand, I spent less money on groceries and actually spent less time making meals.  Today, I will share my 3 steps to successful freezer inventory.   What is a Freezer Inventory? A tool used to review what is in your freezer.  Allows you to track food stored so that it...

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3 Powerful Ways to Eat Less at Restaurants

(without realizing it)   Do you overeat at restaurants?  Let’s be honest; we all do.  After all, there are just too many factors gently encouraging us to eat more. Like the size of our plates, the dark ambiance and our increasing portions! Not to mention, we tend to be members of the “clean plate club,” which means if food is put in front of us, we eat almost everything.  Many of my clients are surprised to discover that the average restaurant entree contains a whopping 1,200-1,500 calories– and this does not include beverage(s), appetizer(s) or dessert!  Similarly, the nutrition is comparable whether you eat at your favourite chain or...

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New Year’s Resolutions You Should Keep!

What is the point of making a New Year’s resolution for living better, healthier lives if it is not maintainable?  Today, I will share my 5 best tips for boosting your health and well-being!  All my tips are achievable and sustainable all year round!   1.  Focus on “life-long change”:  This year, ditch all those fad diets, the hunger strikes, the elimination diets and take charge of your health with real foods that taste good!  Remember that any valiant effort to lose weight that involves deprivation and/or extreme exercise is unsustainable; you will eventually default to your old habits.  Therefore, make a commitment to focus on lifelong behavior change using...

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What to Drink this Holiday Season? Popular Festive & Alcoholic Beverages Compared

The holidays mark a time to eat, drink and be merry!  I am all about all of these things.  However, today I will be focusing on the drinking part and doing a nutritional comparison of the most popular festive and alcoholic beverages.  Whether you identify more as a holiday sipper or a guzzler, this article will hopefully shine some twinkling light on what’s in your favourite beverages.   Drinking your Calories vs. Eating them Before we jump into exploring our festive beverages, let’s first highlight how liquid calories are processed differently in our bodies from food calories.  Quite simply, the act of eating (chewing and stomach expanding) signals to the...

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Three Orange Foods to Boost your Health!

Are you getting enough orange foods in your diet?  It is recommended that we consume one orange (and dark green) vegetable daily to get enough vitamin A and folate (Health Canada).  Today, let’s spotlight three orange foods, why they’re healthy and how to include them in your diet.   What makes Orange Foods Healthy? Orange vegetables get their vibrant colour from beta-carotene, a form of vitamin A that acts as an antioxidant.  Vitamin A supports our eyesight, regulates our immune system and keeps our skin healthy. Orange vegetables also tend to contain other health promoting nutrients such as potassium, vitamin C, vitamin B6, fibre, lycopene and flavonoids. Brightly coloured foods...

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3 Ways to Enjoy Halloween Candy (and not overdo it)

Are you able to enjoy Halloween candy without over-doing it?  Did you know that how we approach Halloween treats is how we will approach other food temptations?  This topic is important since every holiday (ie. Thanksgiving, Christmas, New Year’s, Valentine’s Day, Easter) has food temptations. The good news is that we do not have to ban treats and we can even enjoy them!   Three Simple Ways to Enjoy your Treats (but not overdo it)!    Stock up on Healthy Foods! It is key to stock up with vitamin-rich foods like whole grains, proteins, fruits and veggies and have them easily accessible in the kitchen.  You will also want to invest...

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15 Favourite Packed Lunches (ready in 15 minutes)

Now that you've mastered three steps to packed lunches, you're likely looking for some extra lunchbox inspiration!  Here are my 15 favourite lunches, ready in 15 minutes or less.  Click on blue lunch titles for a hyperlinks to the recipe!   Andrea’s 15 Favourite Lunches!   Check out Andrea's 15 favourite lunches! Click To Tweet   Easiest Greek Lentil salad:  This is my favourite option for a filling lunch loaded with fibre and protein. Simply rinsed and drain canned lentils and toss in veggies and a simple olive oil and vinegar dressing. Time-saving Tip: Use veggies that you have pre-cut on a weekend to speed up the prep time. Portion into lunch containers for later in the...

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