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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

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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Stock your Kitchen like a Dietitian

A well-stocked kitchen with cooking essentials makes creating a quick and balanced meal a whole lot easier!  Today, I will share some of the top items I keep on hand to ensure a nutritiously packed fridge, freezer and pantry.  This way, when you go to the grocery store, you will know which kitchen essentials need to be topped up.   A well-stocked kitchen with cooking essentials makes creating quick and balanced meals easier! Click To Tweet   My top 5 items to stock your fridge, freezer and pantry:   Fridge: Milk, yogurt and cheese Fresh fruits (such as: apples, oranges, grapes) and fresh vegetables (such as: celery, large bag baby carrots, lettuce etc) Eggs! ...

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Healthy Eating on a Budget

To help us celebrate Nutrition Month, I have a dynamic guest blogger, Tracy Morris a Registered Dietitian providing diabetes education in Toronto.  I encourage you to visit Tracy’s blog, News Bites, for ample consumer-friendly nutrition information.  Today, Tracy will be sharing some of her tips for healthy eating on a budget. In today’s society, we are mindful of both the healthfulness and the cost of the foods we are consuming.  With increasing food prices and the allure of inexpensive convenience foods, I assure you it is possible to eat a healthy diet on a budget.   Here are some dollar-saving tips to keep in mind: 1. Go Vegetarian!  Cooking with protein-rich choices such as lentils,...

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Let’s Cook in a Hurry!

Welcome to Nutrition Month 2014 with the practical theme of “Simply Cook and Enjoy!”  This month, Dietitians across Canada guide consumers back to the kitchen to master some cooking basics.  Since time constraints are one of the largest barriers to today’s cooking, I will teach some timesaving tips on how to cook in a hurry! Over the years, we have transitioned (or regressed) in our cooking and food preparation methods.  This transition involves consuming more prepared foods, packaged foods and convenience foods, all which require less time in the kitchen and fewer food skills (Health Canada, 2010).   Not surprisingly, our dietary intake has moved toward one that is higher in...

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