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Healthy Eating Tips Archives - Page 8 of 11 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Healthy Eating Tips Tag

Healthy School Lunches Made Easy!

The briskness in the air tells us that back-to-school time is fast approaching.  Parents are already finding me in anticipation of making these infamous lunches and expressing understandable concern that they are packing the right foods to meet the nutrition needed for their growing child.  Today, making lunches will get a whole lot simpler with strategies to make this process a breeze.     1. Take the Teaching Opportunity!  I recently watched a YouTube video for making school lunches where the speaker made the bold comparison that parents teach their children to be independent with using the toilet or getting dressed in the morning but do not provide the same “skill-teaching”...

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Food vs. Vitamins: Your Top Questions Answered!

Today we will explore common questions I receive on the need for taking vitamin/mineral supplements versus getting your vitamins through your diet. Question 1: Are supplements as effective as foods when it comes to getting adequate nutrition? The benefit of receiving adequate nutrition from wholesome foods is that you also receive an abundance of other important nutrients that supplements alone do not provide.  When consuming foods we receive not only one vitamin/mineral but a synergistic effect of the vitamins and minerals in the food working together.  For example, one cup of strawberries provides 150% of your daily vitamin C but this fruit also packs heart healthy potassium and fibre...

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Tips when Cooking for One or Two

I am thrilled to introduce Kate Park as my guest blogger and Dietitian extraordinaire!  Kate is a self-proclaimed foodie who vibrantly demonstrates that healthy cooking does not mean boring or tasteless. Kate leads interactive cooking classes, makes regular CTV appearances and works at a Family Health Team.  Kate also posts awesome content in her blog, the Sensible Foodie.  When you live on your own or with one other person, cooking can sometimes be a challenge. Many products are sold in family sized packages, leaving you with lots of leftovers that sometimes go bad before you can finish them. But it is not hopeless; you just have to be...

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Proposed Nutrition Labels: Have Your Say Canada!

Exciting news in the nutrition world!  This week, Health Canada released proposed changes to nutrition labeling on packaged foods.  The purpose of these changes is to make nutrition labels easier to read and understand.  This is such an important topic since we know that seven out of ten Canadians are looking at the nutrition information on labels to help them make food choices (Tracking Nutrition Trends Survey, 2014).  As a consulting dietitian, I educate clients on how to interpret food labels to make informed food choices.  I fully support many of Health Canada’s proposed label changes as beneficial ways to simplify the labels and enhance public awareness...

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Is this “Hunger” or “Appetite”?

What’s the difference between eating for “hunger” versus eating for “appetite”?   We often mistakenly use these words interchangeably.  Today, let’s focus on getting in tune with our body to distinguish between eating for hunger versus eating for appetite.   Knowing the difference will allow you to be a more mindful eater with awareness of what your body needs for nourishment. Here is a situation.  You are offered a refreshing scoop of French vanilla ice cream drizzled with hot chocolate sauce.  If this sounds tempting, you would likely feel a desire for this sweet treat.  If so, you have experienced appetite!  To confirm that it is an appetite response, ask...

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Fertility Diet: For Him

For couples looking to get pregnant, it seems that the onus is mostly on the woman’s diet.  Well-intentioned husbands come in for dietary counselling wanting to know what their wife should be eating or which supplements she should be taking.  Instead, men should also be asking about the crucial role their diet plays in conception. Today is part 2 of my nutriton fertility series.  Please reference part 1 for what women require nutritionally prior to conception.   Here are my top 5 considerations for him:   1. Achieve a Healthy Body Weight: Overweight men are more likely to have a lower sperm count and produce poorer quality sperm according to Bridget Swinney in her book Eating...

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Pregnancy Planning for Her

Many women planning on becoming pregnant want to ensure they are meeting their nutritional needs to provide the best possible health outcomes for their unborn child.  Poor dietary quality, chronic dieting, unhealthy lifestyle behaviours (such as sedentary lifestyle, stress, alcohol, smoking) and a diet lacking key nutrients, all compromise the health of an unborn child.  Today’s article will highlight my top 5 dietary considerations for women planning on becoming pregnant.  I will also address dad’s diet in part two of this series since he plays a vital role as well.     Top 5 Dietary Considerations for Her:   1. Achieve a Healthy Body Weight Healthy body weight is one of the most important factors...

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Mental Sabotage

Overcome “All or Nothing” Mental Sabotage

Louis Sachar said, “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” In a world plagued by impatience and the desire for FAST and EASY results, the idea of taking small steps to achievement seems like a futile process.  Do you train yourself to believe that small things do not make a difference?  Have you ever justified eating an extra cookie because it is only 100 calories?   Since we desire FAST and EASY results, taking small steps to achievement seems futile. Click To Tweet   This type of rationalization helps you to convince yourself that one measly treat...

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How to Increase your Child’s Fruit & Vegetable Intake

Children require healthy diets to support optimal growth and development of their minds and bodies.  Healthy eating (including eating a variety of vegetables and fruits) helps prevent widespread health problems such as high blood pressure, high cholesterol, obesity, iron deficiencies, osteoporosis and dental caries.  However, over half (59%) of Canadian children 2-17 years of age, consume fruits and vegetables less than five times a day (CCHS 2.2).  Research supports that these children are significantly more likely to be overweight or obese compared to those who consume fruits and vegetables more frequently. So how can parents help their child consume more fruits and vegetables?   Parents can start now with a...

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