March is Nutrition Month! This year Dietitians of Canada is helping Canadians “Unlock the Potential of Food” to fuel, discover, prevent, heal and bring us together. Food’s potential to fuel really resonates with me to help me through my busy days. Admittedly, I often rely on snacks to get through a hectic work day when it is difficult to find time to sit down and have a lunch. I realize I am not alone, according to a 2017 Ipsos Reid survey commissioned by Dietitians of Canada, 49% of Canadians say that eating a balanced diet is challenging for them because they are so busy. Close to 30% of Canadians rely on snacks to keep them fuelled, so it is important to choose nutritious snack choices in the right portions. See below for tips on healthy snacking taken from Dietitians of Canada’s Fact Sheet on the Potential to Fuel:
- Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?
- Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.
- Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a small plate or bowl.
- Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.
- Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day.
The most important step to creating healthy snacks is to stock your home’s pantry, cupboard, and fridge with the necessary ingredients to create those fueling snacks. Here are my 10 favourite snack choices:
- Greek yogurt topped with berries and slivered almonds
- Multigrain bagel with avocado slices and sesame seeds
- Whole wheat toast with bananas and almond butter with a fruit cup
- Mini multigrain oatmeal muffins with peanut butter
- Whole wheat crackers with cheese cubes
- Mixed grain cereal topped with fruit
- Sliced apples and grapes with fruit and nut trail mix
- Assorted raw veggies with hummus
- Small handful of trail mix made with nuts, seeds dried fruit
- Roasted chickpeas and popcorn mix
If you’re looking for nutritious snack recipes, Dietitians of Canada has a fantastic recipe app called Cookspiration. Here are two recipes I’ve made to fuel up my busy days this Nutrition Month. They’re delicious and you should try them too!
- Sweet and Salty Salsa with Feta. Delicious with raw veggies, bread, and of course multi-grain tortillas. Great to eat at home and portable too!
- Spiced Chia Pudding
For more information about Nutrition Month visit NutritionMonth2018.ca Join the conversation online and share how you are unlocking the potential of food #NutritionMonth