Nutrition Month is a time to celebrate and learn about healthy eating. Every March, Dietitians across the country use this time to remind Canadians of the many benefits of eating nutritious foods on their health and well-being.
PLAN
- Plan your meals for the week
Planning your meals ahead of time can help you make healthy food choices and save time and money in the grocery store. Try making a routine of doing this at the start of each week and get other family members involved. Aim for meals that include foods from each of the four food groups and snacks that include foods from two of the food groups. Look in your kitchen to see what you already have, check grocery store flyers for specials and then make a shopping list.
SHOP
- You have a shopping list: now stick to it
Stay focused on your shopping list when at the grocery store. This will not only save you money, but will also help prevent making unplanned choices that may be more expensive or less healthy. Grab a snack before leaving home because shopping when you are hungry can make you buy more than you need.
- General rule of thumb: make most purchases from the perimeter of the grocery store
Make most of your purchases from the perimeter of the store where there are fresh fruits, vegetables, baked goods, dairy, and meat products. When shopping for groceries in the centre aisles, check and compare the nutrition label and ingredient list on food products to help make healthier choices. You may want to choose foods that are lower fat, lower sodium, lower sugar, and higher fibre. Try to limit foods that have added fat, sugar or salt.
COOK
- Keep it simple
Meals can be simple. When pressed for time, buy bagged salads, pre-chopped vegetables or roasted chicken. You can also cook a big batch of food and freeze extras for later. Hint: trade meals with friends for more variety. Plan to use leftovers, e.g., extra roast chicken can be used in soup, pasta, sandwiches, salads, quesadillas or pizzas.
ENJOY
Feel good about planning and cooking meals for yourself and your family. Enjoy sharing food and family time together at the table.
Enjoy this delicious recipe that can be prepared in about 30 minutes. Choose Ocean Wise or Sea Choice fish to help support responsible fishing and farming practices.
Salmon a la West Coast
Preheat barbecue grill to medium.
6 Pieces salmon filet (about 750 g/1.5 lbs total) 6
¼ cup light mayonnaise 60 ml
¼ cup Dijon mustard
60 ml
1 Tbsp lightly packed brown sugar 15 ml
1. Place salmon fillets, skin side down on a large piece of foil. Fold foil to form a lip around the edges.
2. In a small bowl, combine mayonnaise and mustard. Spread evenly over fillets. Sprinkle evenly with brown sugar.
3. Place foil on preheated grill, close lid and grill for 10-12 minutes or until fish is opaque and flakes easily when tested with a fork.
Note: This can also be cooked in the oven using the broiler.
Source: ©Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc., page 236, Debbie Houle, Dietitian, BC
Celebrate Nutrition Month this March by putting your “Best Food Forward.”
For more information about Nutrition Month, visit www.dietitians.ca/nutritionmonth. You can download the eaTipster app for free at www.eatipster.com and get a new grocery shopping tip delivered every day. Use the eaTracker tool at www.eatracker.ca to check your food and activity choices, analyze your recipes and plan your meals.
Take a virtual grocery store tour with the Shopping Sense tool on the www.healthyfamiliesbc.ca website. You will learn how to make quick, healthy and affordable food choices when you grocery shop.