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

mood boosting foods

5 Mood-Boosting Foods

(and why they help) Did you know food can impact your mood? Wow! Isn’t that empowering? It puts you, the consumer, in the driver’s seat. After all, food is composed of nutrients, which affect our brain chemistry, therefore, influencing mood. Today, I will highlight five mood boosting foods, how they work in our bodies and how to incorporate them into your diet.   Before we jump in, I want to share that people often seek dietitian-support to better manage physical health (i.e., cholesterol lowering, blood sugar control, digestive issues, etc.). However, less often do people proactively seek dietitian-support to optimize their MENTAL HEALTH. This needs to change! Diet is a...

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3 Thanksgiving Superfoods you Must Try!

Thanksgiving is about one week away! Are you looking for superfoods to include in your feast? Today, I’ll be highlighting three of my favourite superfoods, why they’re nutritious and how to easily (and deliciously) include them in your holiday meal! I’ll also mention recipe ideas that can be prepared in advance and using few ingredients.     Before we dig in, when I use the term ‘superfood’, I am referring to foods with an impressive nutrition profile and linked with health benefits. Keep in mind that this term is often over-used/abused by people like Dr. Oz (read here why Dr. Oz is no Nutrition Authority).   [bctt tweet="Superfoods = Impressive nutrition profiles...

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Plant based lunches

10 ‘Plant-Based’ Back-to-School Lunches

September is almost here, which means two things: 1) kids are going back to school and 2) fall is in the air. For many, fall is a time to “start fresh” and get into new "healthy" routines. This may include packing a lunch, going to the gym/yoga or perhaps including more veggies or plant-based proteins in your diet. Today, in honour of “back-to-school” or simply “pack-for-work lunches”, I will be highlighting my favourite 'dietitian-approved' plant-based lunches. In my private practice, more clients are asking about plant-based options. This comes at a time when Health Canada is wrapping up consultation #2 on Canada’s Food Guide. One of the main media...

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5 Seasonal Fruits for summer and fall

5 Seasonal Fruits for Summer & Fall

Today let’s celebrate summer fruit! After all, summer and fruit are like peanut butter and jelly; they just go so well together. Perhaps the best part of summer fruits is that they are fresh, less expensive and local.   From a young age, summer and fruits were synonymous. Childhood memories included summer evenings standing over the kitchen sink and biting into a very juicy peach. The juices would run down my cheeks and I felt like I was transported to a fruity heaven. Two words: summer fruits. I also recall sifting through the raspberry bush at Maple Lake seeking these little juicy treasures. There was always so much excitement when...

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Top 5 Must-Have Herbs For Your Garden

Top 5 Must-Have Herbs for Your Garden

(and cool ways to use them!) This year, I planted my first herb garden! This year I also discovered my top 5 must-have garden herbs.  The idea came after feeling frustrated going to the grocery store to buy separate herbs and having them go bad before I could use them. I knew that planting a small herb garden would be the solution. Gardening is also something that is close to my heart. My grandpa was a gardener and owner of a greenhouse in St. Jacob’s. From a young age, I enjoyed beautiful flowers, nurturing plants and watching them grow. Therefore, this June, I sauntered into the grocery store...

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FARMED VS. WILD SALMON

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 Seasonal Spring Foods to Buy

5 Seasonal Spring Foods to Buy!

Spring is in the air, which means there’s a fresh array of seasonal foods to buy!  Next time you are at the farmer’s market or simply exploring the produce aisles, keep an eye out for my five favourite Ontario-grown goodies. In this blog, I will highlight some the nutritional benefits, how to use them and how to store them for maximum freshness.   Check out Andrea’s Top 5 Spring-Fresh Foods & Why! Click To Tweet   Top 3 Reasons to Eat Seasonally: Saves money, this is because these foods are in peak supply and without expensive transportation costs Enjoy some of the best tasting foods that are picked at peak freshness ...

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three healthy orange foods

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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15 favourite lunches

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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