For Nutrition Month, UHN Registered Dietitians (Top L to R) Deanna Zidar, Rebecca Brown, Daniela Fierini, Brooke Stewart, (Bottom L to R) Anjali Sambhi, Erin Rudolph, Jordan Mak, and Diet Technician Shauna Knight give you their tips on making small changes one meal at a time.
Each Canadian consumes nearly 100 meals every month. And, every March, Registered Dietitians across the country celebrate Nutrition Month by providing information and guidance on healthy eating.
To gear up for Nutrition Month 2016, dietitians from across UHN provide big tips on making small changes to your diet.
This year's theme is "Take a 100 Meal Journey: Make Small Changes One Meal at a Time." Here's what UHN's Registered Dietitians suggest when it comes to maintaining a healthy diet year round.
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Balance is key: Indulge, savour and enjoy
"All foods can fit. Eating healthy is more about balance than depriving yourself of tasty treats. Alternate your favourite indulgences with healthier options, portion your delights, and savour every bite. Enjoying your favourite foods on limited occasions can help you balance healthy eating and avoid impulsive cravings." -
Jordan Mak, Registered Dietitian (RD), General Internal Medicine -
Plan ahead
"Eating on-the-go or at work can be a challenge and it's often difficult to find healthy meal options at the food court. Plan ahead. Cook an extra serving of dinner the night before and pack it as your lunch for the next day. This way, you won't notice spending time making your lunch. You will save money and likely eat less sodium and fat." - Deanna Zidar, RD, Surgery & Respirology -
Listen to your body
"Practice being mindful when you're eating. At meals, check in with your body and stop eating when you feel 80 per cent full. You'll likely notice that you do feel satisfied a few minutes later, since it takes a bit of time for your brain to recognize when you've eaten enough." -
Brooke Stewart, RD, Transplant Unit -
Snack healthy
"Our busy work schedules can sometimes delay or shorten our lunch period. Keep healthy snack options like fruit, nuts, vegetable sticks and yogurt in the staff room fridge or at your desk for those times when you need to eat something in a hurry."- Shauna Knight, Clinical Diet Technician, Toronto General Hospital -
Try something new
"Variety is the spice of life. Go outside of your comfort zone and try new foods every once in a while. Eating a variety of foods from each food group helps us get the nutrition we need to live work and play. All foods can count but moderation and balance are key." - Erin Rudolph, RD, Eating Disorders -
Eat your vegetables
"Looking for some easy ways to add more vegetables into your diet? Add lettuce, tomato and cucumber to your sandwich at lunch, choose veggie sticks and hummus as a snack, and fill half of your plate with vegetables or salad at dinner. By making these few small changes you will add more fibre and nutrients to your diet and stay full longer." - Anjali Sambhi, RD, Outpatient Dietitian Clinic -
Eat healthy on a dime
"Trying to be healthy and still have enough money to buy Blue Jays season opener tickets? Make it simple. Create your meals at home and bring them to work to avoid midday cravings. Doesn't a whole wheat pita topped with spicy hummus, seasonal vegetables and slices of just-ripe avocado sound like a home run? Go for it – make your masterpiece tonight."
Daniela Fierini, RD, Leukemia & Lymphoma -
Increase your fibre
"Beans and lentils are a low-fat, high-fibre meat alternative. Fibre helps to regulate the bowels, stabilize blood sugars and reduce cholesterol levels. Try adding beans or lentils to salad or soup or making a vegetarian chili, curry or tacos." - Rebecca Brown, RD, Hemodialysis & Geriatric Rehab
