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Healthy Foods Archives - Page 3 of 6 - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Healthy Foods Tag

Do I need a vitamin supplement?

Do I need a vitamin supplement?

Have you even wondered if you should be taking a vitamin or mineral supplement?  Perhaps you reflected on your diet, scratched your head and thought “am I missing something?” The prevalence of supplement use is estimated at 40% among adults (Canadian Community Health Survey 2.2). As a dietitian, I like to take a food-first approach in meeting needs; however, I also recognize the necessity of bridging nutrient gaps. A common myth is that by taking a supplement we can make up for an unhealthy diet. Not true!  Similarly, people may assume that taking a supplements is as beneficial as getting this vitamin through food; also not true.   Choosing nutrient rich...

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Love Lupini Beans

Love Lupini Beans! {Power Snacking}

Have you tried lupini beans? If not, you need to try this protein, fibre and vitamin-rich nutritional powerhouse. My first time trying lupini beans dates back to when I was eight-years-old visiting my nonno and nonna. I remember my entire family sitting around the table when my nonno brought out a small dish of these strange-looking yellow beans. He proudly demonstrated how to bite off the little white end and squeeze the bean out. The lupini beans were crunchy, nutty-tasting and even a little slippery, which made popping them out of the shell all the more exciting! Lupini beans originated in the Mediterranean region and in Latin America. They...

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In Defence of Carbs Stop Hating

In Defense of Carbs: Stop the Hating!

“I have been cutting my carbs”, “I am avoiding carbs”, “I don’t eat carbs” – these are all things I frequently hear from conscientious dieters. “After all,” they say, “aren’t carbs bad for me?” Thank you Dr. Atkins for leaving people so confused and worried about this misunderstood macronutrient. Contrary to popular belief, carbs are not bad for you; in fact, they play a crucial role in appetite regulation and maintaining a healthy weight! Today’s post is in defense of carbohydrates. We will explore carbohydrates, why our bodies NEED them and I will leave you with final thoughts to put it all together.   What are Carbohydrates? Carbohydrates (noun): Any one...

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Kefir Fever

Kefir Fever

When strolling down the dairy aisle have you noticed kefir, a cousin of yogurt? Kefir (pronounced “kuh-FEER") is a dairy beverage made by adding kefir “grains”, which are pellets of yeast bacteria, to milk and heating it to produce a drink. Kefir is like a “drinkable yogurt” with a similar taste, but with a much higher probiotic content! In fact, kefir contains 10 to 20 different probiotic strains whereas yogurt has only a few. Today, we will learn more about kefir and do a general comparison between yogurt and kefir. To begin, it is important to note that probiotics are the “good bacteria” that when consumed in the...

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Why I took the #PULSEPLEDGE

Why I took the #PulsePledge (and you should too!)

Did you know that 2016 is the International Year of Pulses according to the United Nations?  I believe this is the perfect opportunity for this formerly shy superfood to boldly step into the spotlight and gain some well-deserved attention!   Pulses are members of the legume family and composed of dry peas, lentils, beans and chickpeas. Today I will share my top 3 reasons for taking the pulse pledge, which committed me to including pulses in my diet once a week for ten weeks. I hope that you will join me in the pulse journey!     Andrea’s Top 3 Reasons to take #PulsePledge?   Pulses are Extremely nutritious! Loaded with 8 grams...

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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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Hard boiled egg perfection recipe

Hard Boiled Eggs to Perfection

Are you a fan of eggs? I am! Nutritionally speaking, eggs are an excellent source of protein (6g per large egg), which is why they help you stay full when you add to breakfast. I encourage my clients to not skip the yolk, since this contains half the protein and most of the nutrition such as choline for brain functioning, selenium to prevent the breakdown of tissues and vitamin A for healthy skin and eyes.   Andrea’s TIP: Try batch cooking hard boiled eggs for an easy protein to add to meals or snacks!  Store hard boiled eggs covered in the fridge for up to 5-7 days.   Serves: 2 Prep and cook...

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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 in season this fall season

Buy in Season, this Fall Season!

Fall is my favourite time of year! The colours are changing, the air is fresh and we can take pleasure in perusing the farmers markets, grocery store, or online grocery shopping for seasonal foods that are produced in Ontario during the fall harvest!   In my last blog, I highlighted from a Dietitian’s perspective, the top three benefits of buying local. Today, in part two, I will inspire you with my top 20 Ontario-grown, seasonal foods that are available during the fall harvest (or all year-round).   Variety for every season! Did you know that Ontario is the proud producer of over 50 different types of fruits and vegetables along with locally...

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