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Upgrading your diet

Reading Time: 2 minutes

Published: March 19, 2015

As times change, so do our snacking, socializing and daily eating habits.

Nutrition Month in March reminds us to take a moment and reflect upon our relationship with food.

Does our diet need an overhaul? Are we on a path of good eating or do we stuff our faces? Do we rely upon supplements for our nutrition while we consume factory processed and packaged food?

Nutrition information has become so complicated that we think it is too much work to eat real food. It isn’t difficult to eat moderate portions of food that people have been eating for generations.

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Finding accurate nutrition information is confusing.

Food labelling is not easy to figure out. We cannot rely on Smart Choice check marks and health claims on packages. Low carb and low fat do not equate to good nutrition.

But there are strategies that can help.

Keep healthy food on hand for making quick meals, packed lunches and snacks. How many of the following foods are in your kitchen?

  • Low fat milk and low sugar or plain yogurt for a good source of protein and nutrients. Make smoothies with fruits and vegetables or make a parfait with fruit and granola.
  • Unprocessed cheese rather than cheese spreads and pre-grated cheese.
  • Washed fresh fruits and vegetables. Make salads in a jar or vegetable sticks once or twice a week for convenient snacks.
  • Hummus to eat with veggie sticks or pita bread or add to a sandwich.
  • Eggs for omelets. Have boiled eggs on hand for quick sandwiches and salads.
  • Thinly sliced home roasted meat or chicken for wraps, salads and sandwiches.
  • Unsalted nuts and nut butters. Portion nuts in single servings to avoid overeating.
  • Tinned salmon or tuna to add to salads, sandwiches and wraps.
  • Chickpeas and lentils, tinned or dried, to make hummus and salads.
  • Brown rice, bulgur and other whole grains, steel cut oats.
  • Tomatoes and tomato paste, tinned, for quick pasta sauces.
  • Whole grain flours, crackers and bread.
  • Dried mushrooms add protein and flavour to homemade stews and sauces.
  • A selection of dried herbs and spices add flavour to food without adding sodium, sugar or fat.
  • Pasta cooks quickly. Toss with grated cheese and garlic or make a quick tomato sauce.
  • Powdered milk for baking and to add to smoothies. It is a fat-free source of protein, vitamins and minerals.
  • Maple syrup and honey to sweeten yogurt and cooked cereals.
  • Homemade granola rather than the high sugar and high fat grocery store granola.
  • Oils and vinegars to make salad dressings.
  • Preserved and dried fruits to satisfy a sweet tooth.
  • Leftover soups and stews in single serving portions.
  • Berries, fruits and vegetables to add to smoothies and meals.
  • Whole grain pita and pizza crusts. Make pizza dough at home and roll into crusts before freezing. They thaw quickly and can be topped with leftover pasta sauce, vegetables and cheeses.

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