Tag Archives: dietitian

Are you ready for virtual nutrition coaching appointments? We are open and ready to help!

Are you tired of food myths and ready for a positive change? Check out our dietitians’ blogs and recipes on this website to empower your healthy eating.

And, yes HANGRY is a real word. You may have seen hangry people who are ‘bad-tempered or irritable as a result of hunger’. Kids may also get hangry when they miss a meal.

Do you have questions about good nutrition and healthy eating? Shout out to us! We offer expert personalized sessions to help you simplify eating and keep ‘hangry’ away.

Contact us directly for your individualized nutrition coaching appointments in a virtual format. Email:  Lucia@WeilerNutrition.com

Follow us on Instagram / Twitter @LuciaWeilerRD   LinkedIn 

 

 

Healthy eating on a budget

We heard from people who find it challenging to eat healthy on a budget. It’s such a great question and many folks, especially students, want to eat well and struggle with where to start.  Some of you may feel that you have no choice but to buy more expensive processed foods because you believe you can’t afford good nutrition.  There are many ways you can stretch your food dollar without sacrificing your health. Here are just FIVE tips to help you get started with making the most of your food dollar and eat well.

  1. Plan your meals
    Planning menus ahead lets you buy just what you need and stay on budget. It’s also a good way to avoid wasted food and help you lower you food costs. Planning reduces the time and stress of unplanned shopping trips and last minute dilemmas ‘what’s for dinner’. Before you go shopping think about what foods you’d like to eat/prepare. Know your food budget and adjust your menus as needed.
  2. Prepare a shopping list.
    Studies show that keeping a running grocery list is a great way to stay on track – it jogs your memory, saves money at the store, saves time too. It also keeps you from buying what you don’t need. Bottom line: Write a list and STICK TO IT.
    During Covid 19 many people prefer a paper list so they don’t have to handle their phones in the grocery store. When you prepare your list organize the items you need by category to match the store layout – for example, produce for veg and fruit, dairy, meat, bakery , frozen and grocery. We created this terrific Be Well Efficient shopping list that you can download from our website to help create your shopping list. Clicking on this link and then the image for your copy of the Be Well! Efficient Grocery Shopping List by L.Weiler RD
  3. Stock up on healthy staples that are on sale.
    Check for grocery store deals. Look for healthy food items on sale – fresh or frozen vegetables, fruit, canned beans, canned fish and meats and poultry. Dried foods are also budget friendly like dried beans, pasta, rice and oatmeal & they keep for a long time. If you like quiona buy it on SALE. Take advantage of local / seasonal produce. The price may be lower depending on where you shop. Fruits and vegetables are frozen at their peak of freshness so they are just as nutritious as fresh. You can easily add frozen or canned veggies to main dishes like casseroles and stews. You can also use frozen fruits in oatmeal, yogurt, baking and smoothies. Great choices include any dark green or orange like edamame (which are soybeans that boost protein content), peas and carrots or dark coloured berries.
  4. Cook once eat twice.
    Plan meals to make more than what you need today and enjoy the leftovers in another meal the next day. Cook extra whole grains like quinoa or barley for dinner and make a salad bowl recipe for lunch. If you eat meat and find lean cuts on sale consider buying a bit extra, roasting it and then incorporate it into another meal later. Look for recipes from Registered Dietitians that give you tips for using leftovers in your next meal.
  5. Store food properly
    Which uneaten food do you throw out most often?  Did you know that the most wasted foods in Canadian households are vegetables (30%), fruit (15%), and leftovers (13%) of total waste. So if you toss vegetables and fruit or leftovers in the trash then you’re like many Canadians. By eating the food you buy and storing it properly you will save money and reduce waste. If you find it challenging to be mindful of food storage here are some tips you could consider:
    • Butternut squash and sweet potatoes are excellent sources of the antioxidant beta carotene. They’ll last for at least two weeks.
    • Leafy greens tend to wilt within a week. So, shop and plan your menu accordingly.
    • Apples spoil 10 times faster in the fruit bowl than in the fridge.
    • Potatoes like a cool, dark spot so they don’t soften and sprout.
    • Keep cooked food in the fridge for 3-4 days and if you can’t eat it, freeze it for later use.

Visit our website for more tips and insights. Follow us on IG! @LuciaWeilerRD @Nutrition4NonNutritionists

Be Well! Navigating the grocery aisles efficiently during COVID19

Getting in and out of a grocery store fast is more important than ever during the COVID19 pandemic. Health experts ask us to stay at home as much as possible which means limiting the number of shopping trips to a minimum. Once you arrive at the grocery store keeping a safe 6 foot distance from others is a new skill for many people including myself. It’s also important to navigate the aisles efficiently. Somehow it doesn’t seem OK any more to forget something and have to run back through the store to find it.

To help you stay well I created an efficient grocery shopping list. I really like this template because it prompts meal planning so you buy only what you need. I also limited the number of items to make your trip more manageable.   You’ll notice the list is organized in categories that follow the grocery store layout to help you get in and out of the store fast.

Here is how you can use it:

  1. Create a meal plan.
    Before going to the grocery store consider the meals you’d like to make in the upcoming week. Make a note of the most important items you need in case your trip is stressful and you don’t get through your whole shopping list.
  2. Complete your efficient grocery shopping list *
    Print out a copy of the Be Well! Efficient grocery shopping list and keep it in your kitchen. You can ask others you live with to help complete the list so everyone contributes to the eating plan. When the list gets full, you’ll know it’s time to go shopping.
  3. Navigate the aisles efficiently
    When you arrive at the store pick the aisles with the least number of people and keep your physical distance 6 feet from others. Make your way through the store quickly and efficiently. Because your shopping list is short you won’t need a pen to check off the list.

Keep well and good luck grocery shopping!

* Print off your copy of the shopping list by clicking on this link and then the image. Be Well! Efficient Grocery Shopping List by L.Weiler RD

Watch my one minute VIDEO summary and tips on efficient grocery shopping here:

Clean and sanitize your kitchen surfaces like a food safety pro during COVID-19

You can protect yourself from COVID-19 by preventing the spread of germs. Although there are not many studies on COVID-19 specifically, scientists suggest that what we know works against other coronaviruses could work against this new strain too. Well known food safety cleaning and sanitizing practices can kill many different kids of harmful germs that cause disease.  Consider these expert tips for cleaning and sanitizing surfaces you use for food handling and preparation to reduce your risk of COVID-19 exposure.

3 Food safety rules to sanitize kitchen surfaces

  1. CLEAN: Remove dirt by washing down surfaces using warm soapy water & rinse with clean water.
  2. SANITIZE: This step reduces the harmful germs to safe levels on surfaces so illness is less likely to occur. Before preparing meals food safety pro’s make sure that counters, cutting boards and work surfaces are sanitized first. Chemicals approved as sanitizes for food-contact surfaces in food-service are chlorine, iodine and quaternary ammonium. Diluted chlorine bleach is a very effective sanitizer that is easy to make at home too. You can make your own sanitizing spray using 1 tsp (5 mL) bleach for every 3 cups (750 mL) of water. (Ministry of Health & LTC Ontario)  This sanitization method works for both plastic and wooden cutting board, taps, sinks and other surfaces. (Note: Bleach is NOT recommended for marble or stone countertops!)
  3. AIR DRY: Let surfaces air dry or dry with a clean disposable paper towel.

 

More tips on cleaning and sanitizing in the kitchen are available at this link: https://extension.colostate.edu/docs/pubs/foodnut/kitchen-sanitize.pdf

Serving food safely during COVID-19

Since COVID19 arrived, you already know about the importance of hand washing. This is a great first step in handling food safely. Remember to use the WHO method to wash your hands every time before touching food or setting the table.

When it comes to serving food safely there are some additional simple steps you can take to help you keep germs at bay. For example, don’t let your fingers touch the surfaces of of dishes or utensils that come into contact with mouths or food. Here are some examples and tips to help you build your healthy habits and serve food safely during COVID-19 and beyond.

  1. Don’t put your thumb on top of a plate to hold it.
    Hold plates underneath with your thumb on the rim.
  2. Don’t touch the inside or lip of a cup.
    Use the cup handle instead
  3. Don’t let others touch the lid of your beverage container that comes in contact with your mouth!
    Ask the cup to be handed to you and place the lid on yourself.
    If others bring you a lidded cup consider removing it before you drink it.
    Pour canned or bottled beverages into a clean cup instead of bringing the can or bottle to your lips.
  4. Keep your hands off  the bowl of a spoon or prongs of a fork.
    Grip utensils by the handle and don’t let handles touch the food.
  5. Don’t share dishes, drinking glasses, cups, eating utensils.
    Wash your dishes well in hot soapy water after each use.

Keep well and remember it is important to get information from credible, trustworthy sources during this time. Dietitians are regulated health professionals committed to providing evidence-based advice and information that is tailored to your personal needs and challenges. For the latest and most up-to-date information on COVID-19, visit Health Canada at www.canada.ca/coronavirus

Healthy Eating for Celebrations

Lucia shares tips on how to navigate the holiday season with mindful eating and nutrition strategies

Do you face holiday food and eating challenges? You’re not alone! Canadians tend to spend more on food and beverages during the holidays. Did you know food and beverage purchase at large retailers go up by about 16% in December compared to other average monthly sales?

This abundance of food in a celebratory environment can be challenging when your plan is to eat healthy. However, there are many ways to enjoy get-togethers and keep up with your healthy eating goals.

Here are some tips to help keep up healthy eating during celebrations:

  • Healthy eating means making a habit of eating a variety of healthy foods each day. During celebrations continue to try eating plenty of vegetables and fruit, whole grain foods and protein foods.
  • Keep an eye on portion size. It’s usually not WHAT you eat but HOW MUCH of a food type you eat that makes a difference. Enjoy all the foods you like and remember to keep treat foods portion sizes small – such as one small piece of dessert or deep fried food.
  • Be choosy in what you eat. Limit the sweets and choose more vegetables. Skip the chips and creamy dips and go for bean dips or hummus instead. Read nutrition fact labels when choosing packaged foods. Check the % Daily Value (DV) and remember 5% or less DV for a nutrient is a little and 15% DV or higher for a nutrient is a lot. Look for foods with LESS saturated fat, sugars and sodium. Choose foods with MORE fibre, vitamins and minerals.
  • Make water your drink of choice.
  • Enjoy celebrations & practice mindful eating. Savour the moment, the flavours and enjoy the get together. Depriving yourself of special holiday or party foods, or feeling guiltily when you do enjoy them is neither a healthy strategy nor part of the spirit of a festive get together. Let go of any food related guilt. Embrace and nurture your relationship with food. Share your love of food – it unites us all!Wishing you happy holidays and joyful celebrations which are wonderful times to bring people together.

Googly eye strawberries

Fruit with eyes?  Now that changes everything! Kids love these fun and spooky treats all year round, but they are right on theme for Halloween. Strawberries are a tasty, healthy, convenient snack any time of day. You can also use them to add a burst of flavour in your snacks and meals. To make these funny faces, take some fresh @castrawberries and line them up with the green leafy part on top to make it look like tufts of ‘hair’.  Then, strategically place a couple of googly eyes (small sugar drops available in bulk food stores) on the strawberry’s ‘face’ and add a small chocolate chip ‘nose’.  You may want to make a slight cut in the berry and place the eyes and nose a little below the fruit’s surface to keep them in place. A tray of these googly eyed strawberry faces will disappear fast and bring smiles to everyone.  What’s your favourite googly eye fruit? #SnackOn8  #Dietitian

Greek Salad & Chicken Bowl

Are you looking for a tasty & healthy Caesar salad recipe that makes the grade? Check out this student made dietitian approved dish that may ‘make healthy your new favourite’ .

 Makes 5 servings of 4 cups (450 g)

 Ingredients:      

  • 13 cups (700 g) romaine lettuce, chopped
  • 2 cups (340 g) tomatoes, sliced
  • 2 cups (300 g) red pepper, chopped
  • 2 ½ cups (300 g) English cucumber, sliced
  • 1 ½ cup (200 g) pre-cooked chicken breast, diced
  • 1 large (150 g) red onion, sliced
  • 1 six inch(64 g) whole wheat pita bread, cut in pieces
  • 3 tbsp (25 g) olives
  • 3 tbsp (22 g) light feta cheese
  • 4 small (20 g) green onion, sliced

Salad Dressing:

  • 2 ½ tbsp (40 mL) olive oil
  • 2 tbsp (30 mL) lemon juice
  • 1 tsp (5 mL) red wine vinegar
  • 1 tsp (3 g) garlic, chopped
  • 1 tsp (1 g) dill weed, dried
  • ½ tsp (1 g) oregano, ground

Preparation: 

  1. Wash, rinse and dry lettuce leaves then chop into bite size pieces.
  2. Cut all other vegetables to appropriate sizes
  3. Make Dressing: Mix together oil, lemon juice, garlic, vinegar, oregano, and dill.
  4. Mix the dressing and toss all salad ingredients together.
  5. Place pre-cooked chicken pieces and pita bread pieces on top of salad.

Recipe created by: Humber College HRT Students
Image source & Nutrition Facts table: Lucia Weiler RD, PHEc, Humber College Faculty and Advisor

Healthy food tips for your game day party

Hey Sports Fans! Are you ready for the big game day party? When you’re gearing up to enjoy a big sports game, food, beverage and fun times come to mind. Whether you’re actually there for the game or just for the fun of the party you can gather ‘round without giving up on your healthy eating plan.

Here are some savvy food tips aligned with the latest recommendations of Canada’s new food guide for you to enjoy food and keep connected to your healthy eating goals.

Boost the veggies

This is the number 1 healthy eating recommendation in Canada’s new food guide.

  • Let veggies take the starring role at your party food platter. Serve lots of colour, crunch
  • Whip up tasty and nutritious dips such as hummus or guacamole.

Choose whole grain foods

Looking for a crunch?

  • Slice up and toast some whole grain fajitas to swap out the chips for a healthier option.
  • Air-popped popcorn is a great whole grain snack and source of dietary fiber. Serve it plain, or try adding different popcorn flavors such as smoked paprika or chili powder.

Get creative with your protein

Are you making crown pleasing party foods such as meatballs or chili?

Drinking

Okay, so it’s a party and alcoholic drinks are on the menu. Simple tips to keep in mind:

  • Canada’s low risk alcohol drinking guidelines for special occasions suggest no more than 3 drinks for women; no more than 4 drinks for men on any single occasion.
  • Set your limits and stick to it.
  • Drink slowly ex 2 drinks in any 3 hr period and have water between alcoholic drinks. Try a flavoured water. Try adding citrus fruit or cucumber slices to fresh tap water for a great flavour booster with zero calories.
  • EAT before and while drinking.
  • Lower the alcohol content of your beverages by making a wine spritzer using 3 oz white wine and 2 oz of carbonated water to keep your head clear during a sports party and to cut back calories too.

Healthy eating is more than the foods you eat!

Bottom line – your relationship with food matters more than you might think!

  • Your culture and food traditions are an important part of healthy eating. Relax and enjoy!
  • Stay on track of your healthy eating goals by taking time to eat and following your hunger cues.

Enjoy the game. Go Team Go!

 

Introducing the NEW Canada’s Food Guide!

Today, Federal Minister of Health, Ginette Petitapas Taylor launched the new Canada’s Food Guide. The new Food Guide takes a modern approach to communicating guidance to consumers, health professionals and policy makers. This first suite of resources includes a document Canada’s Dietary Guidelines for Health Professionals and Policy Makers, as well as a Food Guide Snapshot.

Here’s just a sampling of what’s new in the Food Guide:

1. Positive key messages for Canadians in a modern format. Key messages are: Eat well. Live well. Eat a variety of healthy foods each day. The new Food Guide delivers healthy eating information in a mobile-friendly web application.

2. Beyond food. Healthy eating is more than the foods you eat. The new Food Guide offers advice on what to eat, what not to eat, and how to eat. Tips include cooking more often, eating meals with others, being mindful of your eating habits, enjoying your food, limiting foods high in sodium, sugars or saturated fat, using food labels, and being aware of food marketing.

3. Food groupings instead of food groups. Bye bye rainbow and the four food groups. A healthy meal is comprised of a variety of foods from three key food groupings: vegetables and fruits; whole grains; and protein foods. These foods should be consumed regularly.

4. Proportions not portions. There are no recommended servings to eat or serving sizes of food. A plate snapshot of the Food Guide gives at-a-glance information on what to eat. In the plate snapshot, 1/2 the plate is filled with vegetables and fruits; ¼ of the plate is comprised of whole grain foods; and ¼ of the plate is made up of protein foods.

5. Water is the beverage of choice. To help Canadians stay hydrated without adding calories to the diet, water is recommended. Alcoholic beverages are also flagged as potentially adding calories with little to no nutritive value.

The suite of online resources replaces the old “all-in-one” version of the previous Food Guides. Additional consumer resources are expected to be released later this year.

Want to discover more about how to make the Food Guide work for you and your business?

Save the date for our upcoming webinar on The New Canada’s Food Guide – Tuesday, April 16th, 1-2 pm ET. We’ll share:
• The science and rationale behind Canada’s Food Guide
• A closer look at the recommendations and considerations
• How to apply Canada’s Food Guide to your business plans

Can’t wait? Contact us now for an in-house presentation / workshop.

Written by: Sue Mah, MHSc, RD, PHEc and Lucia Weiler, BSc, RD, PHEc
– Co-Founders of Nutrition for NON-Nutritionists TM