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Healthy Eating Tips Archives - Page 5 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Healthy Eating Tips Tag

How to Avoid Holiday Weight Gain

How to Avoid Holiday Weight Gain

The song says, “It’s the most wonderful time of the year”.   Do you agree? Or is it the most wonderful time of the year to give up your healthy eating intentions because of the inevitable over-abundance of food and sweet temptations? If you feel at the mercy of a tendency to “over-do it”, you are not alone.   This season brings many unique challenges (and stressors) that lead many to fear “falling off the wagon”. To help you take pleasure in the season and to avoid holiday weight gain, I will share “Seven Merry Christmas Tips”. My goal is for you to enjoy foods without feeling guilt or deprivation! Andrea’s Top...

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Beyond the banana: Potassium foods you'll love

Beyond the Banana: Potassium Foods You’ll Love!

Are you getting enough potassium in your diet? Do you know which foods are packed with this heart healthy mineral? I will give you a hint - there are many delicious foods, beyond the banana!   I am excited to share part two of my potassium series. In part one, “Potassium: You’re not getting enough”, I broke down why potassium is crucial for overall health and disease prevention. Today, I  will highlight 10 super high food sources of potassium.   How Much do I Need? Adults over the age of 18 years require 4700mg of potassium per day according to the Institute of Medicine Dietary Reference Intakes. This amount was determined based...

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Potassium, you're not getting enough

Potassium, You’re NOT Getting Enough!

Move over vitamin D, potassium is taking centre stage for a nutrient of public health concern. Fewer than 2% of adults met the daily recommendations for potassium according to the third National Health Examination Survey. In fact, current intakes reveal that adults consume less than half of the estimated requirement. This blog will explore potassium’s vital role in body functioning and disease prevention. Part two will highlight the top food sources and the dietary recommendations.   Why is Potassium Important? Potassium is an electrolyte or mineral that relaxes the arteries through the release of nitric oxide. This helps blood to travel to different parts of the body more easily and prevents...

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How to expertly navigate the yogurt aisle

How to Expertly Navigate the Yogurt Aisle

To help us in navigating the mammoth yogurt aisle, it is my absolute pleasure to welcome Nicole Osinga as our dietitian guest blogger! Nicole and I connected over instagram where I began to learn more about her and her private practice in the Durum region. Nicole is also the contributor for the Toronto Star for column “Pump up my Snack”. Keep up the great work Nicole and thanks for helping us navigate the yogurt aisle!   In my opinion, the yogurt aisle is the most confusing and overwhelming aisle to navigate at the grocery store! It’s definitely the section I spend the longest time in. The yogurt aisle isn’t...

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Buy Local a Dietitians Perpective

Buy Local: A Dietitian’s Perspective

Are you a Locavore? Do you check where your food comes from before popping it into your grocery cart? According to Statistics Canada, over 40% of all fruits and vegetables purchased are imported. This statistic also includes foods that are grown in Canada like apples!   As a dietitian, many clients ask what types of food they should choose. Today, I will share my top 3 reasons to buy local. My follow-up blog will highlight 20 of my favourite locally grown foods in time for fall Harvest.   Andrea’s Top 3 Reasons to Buy Local:   #1. Increased Food Awareness! Buying local increases our awareness and knowledge of where food comes from. After all,...

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Salad Showdown: Comparing Nutrition

Salad Showdown: Comparing the Nutrition!

Are you a salad enthusiast? I hope so, and if not, I anticipate you will be very soon!  After all, salad greens are awesome! They are low in calories and high in vitamins and minerals like vitamin A, vitamin K, potassium, folate, etc.  Furthermore, adding a salad to your meal(s) is a quick and easy way to increase your veggie intake since we know we are not getting enough!   Today's blog inspiration came about after being reminded about the widespread demonization of foods. Who’s the newest food victim? Move over gluten, our newest target is none other than our dear friend the salad!   In a recent article published in the National...

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My Top 7 Veggie Boosting Tips

It is well understood that we are not getting enough health-promoting and cancer-fighting veggies. In my last blog, I explored the current stats on vegetable consumption and some of the reasons we are not getting enough. Today, we will focus on HOW to boost your veggie intake to meet our needs.   How to Set a Veggie Goal? You can boost your vegetable intake in one of two ways: you can implement one new strategy (try using one from the list below) and repeat it for about 21 days until it becomes a habit. Or you can take an inventory of how many veggies you get on an average each...

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Is your Fridge Stocked for Healthy Eating Success?

Healthy eating can be a challenge. After all, we live in a fast-paced society where convenience is a major predictor of food choice.   With this in mind, I would like you to open your fridge and tell me the first three things you see. According to food behaviour researcher Brian Wansink, we tend to consume foods at eye level. Today I’ll highlight how to organize and stock your healthy fridge! I have included tips from Wansink’s newest book Slim by Design to help us make healthy eating the easy choice.   3 Keys to Organize a “Healthy Fridge”: Place the healthiest foods at eye level (see examples below) ...

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Cut Down on your Food Waste!

The average Canadian household throws away one in four produce items, that’s equivalent to about $600 each year! Shockingly, according to the David Suzuki foundation, close to half of all food produced worldwide is wasted or discarded during the processing, transport, supermarkets and in our kitchens. What a shame and waste of good food and valuable resources spent growing and transporting it!   Simplest way to Reduce Food Waste? The best way to cut down on food waste is to become both a creative meal planner and a savvy grocery shopper. Take an inventory of what you have in the fridge, freezer and pantry before grocery shopping. This helps you...

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