No Bake Lentil Power Balls

No Bake Lentil Power Balls

Lentil is my favourite plant based protein. Lentils are sustainable, healthy, affordable and incredibly versatile. A fibre-rich, plant-based diet that includes lentils and other pulses is linked to a lower risk of obesity, type 2 diabetes, heart disease and some types of cancer.

I wanted to make a portable savory snack that someone can easily take to work or gym with them. So I came up with these no bake lentil balls.

These nutritious bites are easy to make and perfect for children to get involved with!

Enjoy

Recipe adapted from Lentil Power Bites

If you like this recipe, you might also want to try this delicious Chocolate Chia Power Balls

No Bake Lentil Power Balls

These No-Bake Lentil Power Balls are so delicious and packed full of protein and fibre from lentils.
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 3 dozens

Ingredients
  

  • 1 cup dried lentils
  • 1 cup natural peanut butter
  • 1/2 cup coconut oil, melted
  • 2 bananas, ripe
  • 1.5 cup prunces (or Medjool dates)
  • 1 tsp vanilla extract
  • 1/2 cup cocoa powder
  • 1 tsp Allspice (or cinnamon, nugget or your favourite baking spice)
  • 2 cups quick oats
  • 1 cup pumpkin seeds
  • 1/2 cup dark chocolate chips (optional)

Instructions
 

  • Line a baking sheet or two with parchment or wax paper.
  • Rinse lentils and transfer them to a small saucepan. Cover them with 2 cups of water and bring to a boil. Lower heat to medium and simmer for 30 minutes.
  • Drain lentils and transfer them to a small mixing bowl. Set the lentils aside to cool.
  • In a large mixing bowl, stir together the peanut butter, coconut oil, bananas, prunes, and cocoa powder, spice, oats, seeds and chocolate chips.
  • Roll into tablespoon sized balls and and place on the baking sheet.
  • Cover and refrigerate or freeze for an hour. The balls will become more solid and ready to eat.
  • Store in air tight container in the fridge to snack on during the week, or freeze until you are ready to nibble.
what-to-eat-before-and-after-a-workout-photo

What to Eat Before and After a Workout

Whether you are hitting the gym, a Zumba class, boot camp or a simple jog around your neighbourhood, what you eat before and after your workout can significantly impact your fitness goals. Although, as a casual exerciser you don’t necessarily need all sorts of fancy shakes and supplements to support your workout, a simple snack of real whole food is often all you need. By eating the right types of foods, at the right times, you’ll have more energy, be able to workout at a higher intensity and recover faster for your next workout.

As a dietitian, here are the top tips I give my clients regarding eating right both before and after your workout.

WHAT TO EAT BEFORE A WORKOUT

Eating something before your workout can have several benefits: it fuels your body with energy, boost your performance and decreases muscle protein breakdown.

1. Carbs are not devil 

Carbs = energy. Carbohydrates are our bodies preferred use of energy. When we eat them, they break down into glucose and stored as “glycogen” in muscles and liver. During a workout, your body takes the glycogen, and converts it back to glucose in your blood so it can be used to fuel your workout. We feel fatigued when our glycogen stores get depleted. Appropriate carbohydrate intake is vital and will determine how much glycogen is stored in the body for use during workout. Choose complex carbohydrates, as it takes a slow and steady approach to releasing energy, such as whole grains, vegetables, fruits, and legumes.

2. Protein 

Recent research shows that the total amount of protein you have during your workout day may be more important than if you eat your protein right after the workout to help you build and repair your muscles. You can divide protein intake into 3-4 meals or snacks that are evenly spaced over the day. Aim for about 15 to 25 g of protein at each meal and snack. Include protein from a variety of different food sources, such as lean meats, Greek yogurt, milk, egg, cheese, hemp seeds, tofu, legumes, nut butter, nuts/seeds.

3. Timing is the key 

It is best not to eat immediately before a workout because while your muscles are trying to do their “works”, your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance and may cause you to experience some GI discomfort.

The ideal time to eat is between 30 minutes to 3 hours before your workout, depending on how your body tolerates foods. I recommend to experiment and see what time frame works best for your body. That way you are not still digesting when you hit the fitness class, but you haven’t gone and used all those helpful calories yet.

If your exercise is light, such as going for a casual walk or a quick bike ride, you may not need to fuel up first. 

If you are working out first thing in the morning, you probably won’t be able to eat a whole meal before you hit the class. A small snack or mini-breakfast should be sufficient. I like to start sipping the smoothie an hour before I hit the gym, and finish the other half when I’m done. If you are exercising later in the day, I recommend having a small snack 30 minutes to an hour before your workout, or working out 2-3 hours after a well-balanced meal.

WELL-BALANCED MEALS 

  1. Oatmeal with 1 tbsp of nut butter and 1/2 cup of berries
  2. 4 oz lean protein, 3/4 cup carbs (brown rice, quinoa) and 1 cup of stir-fry vegetables
  3. Omelette with veggies of choice (spinach, peppers, onion), 1/2 avocado on top, 1 slice of toast
  4. Whole Wheat Couscous Chickpea Salad 

PRE-WORKOUT SNACKS 

  1. Fruit smoothie (add veggies or Greek yogurt  if you like)
  2. 3/4 cup plain Greek yogurt with 1/2 cup berries
  3. Apple or banana with 1 tbsp of  nut butter (peanut or almond)
  4. 1-2 rice cakes topped with 1 tbsp of nut butter
  5. 1 serving of crackers with 1 serving of cheese or 2 tbsp of hummus
  6. 1-2 tbsp unsalted nuts and 2-4 tbsp raisins or other dried fruit (2 parts raisins: 1 part nuts)
  7. Family Friendly On-the-Go Granola Bar
  8. Chocolate Chia Power Balls

WHAT TO EAT AFTER A WORKOUT

You need to eat after a workout. Period. Eating after a workout is all about replacing the calories you used up. For one, it is important to replenish the glycogen that has been depleted during your exercise. Secondly, eating protein after a workout is a must for a speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes (potassium, sodium, etc), which you lose when you sweat.

When you don’t eat after a workout, you can end up fatigued and battling low blood sugar. You’re also inhibiting your body’s repair process. If you routinely skip eating after a workout, it will be harder to reach your fitness goals.

1. Eat right away

Ideally you want to refuel within about 30 minutes of working out to get those energy back up. If you aren’t able to eat a full meal right away, have a snack within 30 minutes of completing a workout, then a full meal 3-4 hours later.

2. Refuel with carbs and protein 

After an energy-depleting workout, carbohydrates (to replenish glycogen stores) and protein (to stimulate muscle growth) are key components.

3. Don’t overcompensate 

Here’s the thing, it’s really easy to overdo it with your post workout snacks, and end up eating or drinking more calories than you actually burned. That’s fine if you are trying to gain weight, but for those who want to lose or maintain their weight, this is counterproductive.

If you workout early in the morning, before lunch or dinner then a whole food meal (Any of the above pre-workout suggestions) would be the perfect and ideal way to refuel your body.

If you’re on-the-go and not having a meal for a few hours, here are a few post workout snack ideas:

  1. 1 cup of chocolate milk
  2. Fresh fruit
  3. 1 slice of whole wheat toast with 1 tbsp of nut butter and 1/2 sliced banana
  4. 1 slice of whole wheat toast with 1-2 hard-boiled eggs
  5. Crackers and Tuna
  6. 1 fruit and  a handful of Almonds
  7. 2 hard-boiled eggs

HYDRATION

A healthy adult needs about 2.2 to 3 L (9 to 12 cups) of fluids every day. Being active increases your needs due to the fluids lost through sweat. Depending on the workout you do, its intensity, the weather and your individual sweat rate, you could lose anywhere from 0.3 to 2.4 L of sweat per hour.

Dehydration happens when fluid losses due to sweating are not replaced. This can leave you overheated, tired and hurt your performance. Signs of dehydration are thirst, dizziness, headache, fatigue, muscle cramps or spasms. Severe dehydration increases the risk for heat illness and heat stroke.

Check the colour of your urine. Plenty of pale yellow (e.g. lemonade colour) urine is a sign you are well hydrated. Producing only a small amount of dark yellow (e.g. apple juice colour) urine could mean that you are dehydrated.

A good place to start is drinking about 2-3 cups of water 4 hours before workout and 1-2 cups of water 2 hours before working out. You should try to stay hydrated throughout your workout.

Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don’t stop drinking just because you’re done.

If you lose any weight immediately after workout, it’s actually water loss from your body, so drink 1. 5 L of fluid for every kilogram lost.

BOTTOM LINE

Pre Workout Meals

  • Enjoy a balanced meal 2-3 hours pre-workout
  • Have a snack with complex carbohydrates 30-60 minutes before exercise only if you’re hungry or if your workout lasts more than an hour
  • Stay hydrated.

Post Workout Meals

  • Stock up on complex, high glucose carbohydrates immediately
  • Within 2 hours of activity, include complex carbohydrates and protein to enhance glycogen replacement, and help build and repair your tired muscles.
  • Again, stay hydrated!

Now I want to know what is your favourite exercise/workout? What is your favourite pre-workout snacks? Leave me a comment below with your thoughts. Happy exercising!

Spinach And Cheese Quiches

Spinach and Cheese Quiches

Are you struggling with making healthy breakfast for the family? Quiche is my favourite dish. I am eager to share this quick recipe that you can make ahead of time, which also makes great lunch leftovers!

Gather all ingredients.

Prick pie shells (bottom and sides) all over with a fork.

To prevent shrinkage during baking. Line the crust with aluminum foil, and cover with rice, then pre-bake the crust in your heated oven for about 10 minutes.

In medium mixing bowl – whisk together the eggs and milk.

Spread cooked spinach over bottom of cooked pie crust, then sprinkle shredded cheese.

Pour egg and milk mixture over spinach and cheese.

Bake at 350F for 35 to 40 minutes until custard is set and top is lightly golden. Serve hot or warm.

This recipe can be made up to a day ahead of time and refrigerated. TO reheat: cover the quiche with aluminum foil and bake in a preheated 350F over for  35 to 40 minutes or until hot in the centre. The cooled quiche may also be wrapped tightly in foil and frozen for up to 2 months. Let the quiches thaw in the refrigerator overnight before reheating.

This recipe is packed with protein to help you feel satisfied longer. Enjoy the versatility to use your favourite veggie and cheese combinations.

If you enjoyed this post, you may also like this one on Quick Oatmeal Pecan Pancakes

Spinach And Cheese Quiches

Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Breakfast, Lunch
Servings 6

Ingredients
  

  • 12 little unbaked pie shells, thawed (or 1 unbaked 9" pie shell)
  • 3-4 large eggs, beaten
  • 1/2 cup milk
  • A handful of spinach, chopped
  • 1/2 cup cheddar cheese, shredded
  • 1/2 tsp salt
  • 1/2 tsp black pepper, ground

Instructions
 

  • Preheat oven to 450F (230’C).
  • Remove pie shells from freezer and thaw until just soft enough to easily prick with a fork. Prick bottom and sides all over with a fork.
  • Line the unbaked pie shells with a small square of aluminum foil. Fill with raw rice or dried beans to minimize shrinkage during baking. Baked in preheated oven until lightly browned at edge, about 10 minutes. Lift out foil and rice. Cool on a wire rack. Turn oven down to 350F.
  • In a frypan, spray with olive oil spray over medium-heat, and sauté spinach until tender.
  • Beat eggs in a small bowl. Add milk, salt and pepper.
  • Layer cooked spinach first into pie shell. Add cheddar cheese. Pour egg mixture over top of the vegetables and cheese in the pie shell.
  • Cook for 35-40 minutes or until a knife inserted into the centre comes out clean.
  • Cook for 35-40 minutes or until a knife inserted into the centre comes out clean.
understanding-lactose-intolerance-photo

Understanding Lactose Intolerance

WHAT IS LACTOSE? 

Lactose is a naturally occurring sugar found in milk and other dairy products (yogurt, cheese and ice cream). When you consume food or drinks containing lactose, an enzyme named lactase in the small bowel will break down lactose into two simple sugars: glucose and galactose. These nutrients are then absorbed in the small intestine.

Image source: http://www.evo-ed.org/Pages/Lactase/cellbio.html

WHAT IS LACTOSE INTOLERANCE? 

However, some people might produce less lactase than the others. If the small bowel has insufficient lactase, the lactose consumed will not be digested properly and will continue through to the large bowel. Lactose in the large bowel will be fermented by the gut bacteria, which produces gases including hydrogen, carbon dioxide and methane. This gas production not only can lead to unpleasant gastro-intestinal symptoms such as distention, bloating, flatulence and constipation but can also draw water into the large bowel resulting in loose stools or diarrhea.

Some people may have a temporary lactose intolerance due to  viral infection like the stomach bug, while others can experience it when they have a digestive disorder like celiac disease. Still others may experience lactose intolerance their entire lives.

SYMPTOMS  

  • bloating
  • abdominal pain due to gas
  • tummy cramps
  • nausea
  • loose stool or diarrhea

If you are lactose intolerant, the symptoms may vary and are dose-dependent. That is, the more lactose you consume, the worse the symptoms become. Symptoms may occur immediately after drinking milk or eating dairy products, or they may be delayed for hours.

Lactose intolerance is NOT an allergy to milk. 

DIAGNOSIS 

To diagnose lactose intolerance, the hydrogen breath test is a simple, non-invasive and reliable investigation test. Lactose intolerance is indicated when hydrogen and methane levels of breath meet a certain criteria following the oral consumption of standard dose of lactose.

Another simple way to diagnose lactose intolerance is an elimination diet which involves removing lactose in the diet and assessing whether symptoms improve, followed by a re-introduction of lactose in the diet to assess whether symptoms return.

WHAT FOODS CONTAIN LACTOSE? 

Read the ingredient list on product labels to find out if the product contains a lactose-cotaining food. Food items to look out for include: milk, milk solids, malted milk, buttermilk, curds, cheese flavours, non-fat milk powder, non-fat milk solids, sweet or sour cream, lactose, whey and yogurt.

Note: 1) the cultures in yogurt help to digest lactose 2)Products that contain lactic acid, lactalbumin, lactate and casein do not contain lactose. 

IF YOU ARE LACTOSE INTOLERANT, SHOULD ALL DAIRY PRODUCTS BE AVOIDED? 

Yes, you will need to modify the diet in order to alleviate the discomfort and symptoms at the beginning. The first step is to remove all sources of lactose in the diet that can cause problematic symptoms, including milk and dairy products.

The second step is to find nutritious substitutions for those items you’re removing:

Note: 1)”Lactose free” means that there is no detectable lactose in the food. 2)”Lactose-reduced” means that at least 25% of the lactose in the product has been removed.

Recent research has suggested that most people with lactose intolerance can consume up to 12 to 15g of lactose without any symptoms. You can still tolerate some foods that contain lactose like yogurt or cheese, even if you are lactose intolerant.

OTHER TIPS ABOUT INCLUDING LACTOSE IN YOU AND YOUR CHILD’S DIET: 

  • Drink milk in smaller quantities. Most people with lactose intolerance can tolerate 1/2 cup milk at a time.
  • Eat small amounts of lactose-containing foods spaced throughout the day.
  • Eat with other solid foods may delay digestion, offering more time for the lactase enzyme to break down lactose.
  • Yogurt may also be tolerated (plain better than flavoured), because the live bacteria in the yogurt partially digests the lactose before consumption. Yogurt is also a semisolid, which moves slowly through the digestive tract.
  • Aged cheese tend to have lower lactose content.
  • Try lactase enzyme drops or tablets from the pharmacy. Tablets are taken before eating foods that have lactose. Enzyme drops can be added to milk before drinking.
  • Soy products do not contain any lactose and can be a suitable substitute for dairy products, providing they have calcium added.

Do you have a child with lactose intolerance? How are you managing? Did you know that I provide one-on-one nutrition counselling service for children and families? If you are diagnosed with lactose intolerance, I can help to ensure you are not missing out on important nutrients such as Calcium. This is particularly important for children. If this is something you’d like to learn more about, check out here

a-parents-guide-to-physical-activity-for-kids-photo

A Parent’s Guide to Physical Activity for Kids

Physical activity has many benefits for children. Being active is important to help kids grow and develop. Did you know? Physical activity can also help children:

  • Lower the risk of childhood overweight and obesity
  • Promote fitness and bone health
  • Increase self esteem and social skills
  • Increase concentration, help improve academic performance in school
  • Improve sleep
  • Promote heart health and lower the risk for heart disease and Type II diabetes

Even though increasing physical activity can seem like a challenge, the benefits are worth it! Read on to learn more about physical activity and get tips on how to encourage your children to get active.

Habits formed early can last a lifetime. 

HOW MUCH PHYSICAL ACTIVITY DO CHILDREN NEED? 

Children and youth need a total of at least 60 minutes of moderate to vigorous physical activity per day. The 60 minutes doesn’t need to be done all at once to see health benefits. Any activity done for 10 minutes or more can count towards the total of 60 minutes per day.

  • Moderate aerobic activities make you sweat a little and breathe harder.
  • Vigorous aerobic activities make you sweat a lot and be out of breath.
  • Strengthening activities that build muscles and bones.

Three days a week should include activities that strengthen muscles and bones like sit ups, jumping and swinging on playground swings and bars. Vigorous activities such as running, swimming and biking should also be included at least 3 days per week.

HOW CAN I GET MY CHILDREN MORE ACTIVE? 

Here are some budget-friendly ideas to get the kids up and moving:

  • Play outside!

Encourage your kids to play outside before homework time and dinner.

Any activity is better than no activity. But more is even better!

The longer the kids are active the better! Encourage them to play tag, hide and seek, jump in the leaves or build a castle in a sandbox. Arrange an outdoor treasure hunt, search for bugs and rocks. My toddler love going for a family bike ride. Head to different areas to discover new neighbourhoods and trails.

Bike Riding
  • Walk, run or skip!

Go for a walk after dinner or head to the neighbourhood park before starting bedtime routines. This is also a good time for older children and teens to be active before working on homework. A little running around can help them think clearer and be more efficient when doing their homework.

Evening walk
  • Join a program that includes regular physical activity

Check your community or child’s school for programs near you like dance, taekwondo, karate, basketball, volleyball, indoor soccer, swimming lessons, yoga, gymnastics, trampoline, or figure skating.

Swimming
  • Let’s Dance!

Dancing is popular for both boys and girls. Turn on your favourite music and dance! There are many different kinds of dancing; find one that is right for you. A few examples are hip hop, belly dancing, tap, jazz and salsa. My favourite is Zumba. Many cultures are famous for their styles of dances. Experience a dance from across the globe!

BOTTOM LINE

Physical activity can be easy and fun. Be a role model and get active with your children so that the whole family will benefit.

If you would like to take advantages of more tips, resources and advice on nutrition for children, check out my service

The Important of Family Meals

The Important of Family Meals

We are busy! It’s challenging to find time to eat meals with friends and family. But, it’s important to share meals, because it opens dialogue, connects people and helps us eat a more balanced diet. It’s an enriching experience for people of all ages to share meals — from children to older adult.

WHY SHARE MEALS WITH OTHERS?

The biggest barriers to eating together are busy schedules like work and evening activities. It takes creativity to balance busy schedules, but it’s worth the effort because everyone benefits when you eat in the company of others!

  • Children who eat with their family have more nutritious diets, better academic performance, a lower risk for being overweight and less risk of eating disorders. Plus, children tend to have increased intake of vegetables and fruit, and a decreased intake of sugar-sweetened beverages.
  • Teens who share family meals get better grades, and are less likely to smoke, use drugs or alcohol, or to participate in serious fights.
  • Adults who eat with friends and family tend to eat more vegetables and fruits, drink less pop, eat fewer meals at fast food restaurants, and have lower body mass indexes.
  • Older adults who eat as part of a group have better diets, improved nutrient intake and lower rates of malnutrition.
  • People who come together in communities can eat together at community kitchens, where they learn to cook, share meals, try new foods, have fun and learn about nutrition.

START A CONVERSATION

For many people, sharing meals is a favourite time of day to interact with family and friends. It allows people to connect share traditions, learn, communicate and listen. If you are new to family meals, here are some Do’s and don’ts:

  1. DO give everyone at the table a chance to speak.
  2. DON’T use it as a time to scold or discipline picky eaters.
  3. DO ask questions that require more than a “yes” or “no” answer. So, instead of “did you have a good day?” try asking “tell me something interesting that happened today.”

Grab your FREE Mealtimes Conversation Starters list  HERE .

BOTTOM LINE

Sharing family meals doesn’t only mean dinner! If your evening schedule is hectic, share breakfast meals or have brunch together on the weekends. Most studies done on the benefits of family meals start with sharing at least four meals together per week. So, they all count!

Let’s enjoy the benefits of bringing families and friends together with food. How often do you have family dinner and how do you make it successful?

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

A Dietitian Can Help You Prevent and Heal Your Health Conditions

A Dietitian Can Help You Prevent and Heal Your Health Conditions

Lifestyle factors, including what we eat, can influence our health. A nutritious diet can help prevent illness and can lower the risk of developing chronic diseases.; as well as manage certain conditions, such as celiac disease, swallowing problems (dysphagia), cancer and more.

BUILD A BALANCED DIET

There are many diets or “eating patterns” and some are healthier than others. The best eating pattern is one that you enjoy and can stick with in the long run. The eating patterns that have been the most researched for their health benefits include the Mediterranean, DASH and MIND diets. The foods that are recommended on these patterns can help prevent type 2 diabetes, heart disease, stroke, dementia and some types of cancer.

The eating plans listed above may have different names, but the foods are mostly the same! Here are some foods that are common to all of them:

  • Vegetables and fruit
  • Whole grains
  • Legumes like beans and lentils
  • Nuts and seeds
  • Milk, cheese and yogurt
  • Fish, seafood and poultry
  • Olive oil

These nourishing foods are the basic ingredients that form the diet for disease prevention. You may also notice what’s missing from these eating patterns. They don’t contain a lot of highly processed foods, like cake, chips, cookies and sugary drinks that are high in added sugar, salt and trans fat.

WORK WITH A DIETITIAN

Almost 80 per cent of premature stroke and heart disease can be prevented through healthy lifestyle behaviours. These include eating healthy, being active and living smoke-free.

The journey towards wellbeing begins with how we eat and dietitians have the knowledge, compassion and flexibility to help you achieve your goals.

Dietitians can help you follow a healthy eating pattern that suits your individual needs and health goals.

BOTTOM LINE

Consider working with a dietitian if you have health goals or concerns about your risk of chronic disease. They will work with you to embrace food, understand it and to enjoy it while considering your overall objectives, needs and challenges. We look beyond fads and gimmicks to deliver reliable, life-changing advice.

Book Free Discovery Call

Understand how food can help prevent chronic diseases like Type 2 Diabetes and heart disease and learn how food can promote healing, check out my service.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

Teaching Children to Cook

Teaching Children to Cook

Starting from a young age, inspiring children to shop, cook and prepare food can set them up for a lifetime of healthy eating. A great way to teach children about food is to let them SHOP and COOK with you. Yet, a recent Ipsos survey found that 38 per cent of parents rarely or never let their child prepare a meal or snack – it’s a missed opportunity, but it can be easily fixed!

FIVE TIPS FOR COOKING WITH CHILDREN

It’s fun and rewarding to involve children in meal preparation – whether it’s at breakfast, lunch or dinner. Here are five tips for getting your children involved:

  1. Pick a recipe together: Children need to be part of the plan from the beginning, and it helps if they prepare something that they love to eat. Shop for groceries together too!
  2. Incorporate learning: Build on lessons they learn in school, such as math, social studies, media literacy, spelling, science and reading. Younger children can practice fine motor skills.
  3. Keep it fun! Imaginative play helps children get deeply involved. Make a theme night or turn your kitchen into a restaurant or reality cooking show.
  4. Be a role model: If you’re excited, they will be too. Try a new food, describe the flavour and be adventurous to inspire your eaters to do the same. Get other members of the family involved.
  5. Be cool about the mess: Spills and accidental messes happen, and it’s important to remain calm about little mishaps. Keep kitchen towels handy for cleaning up spills.

Children are much more likely to eat what they make, so cooking at home is a great tip! If you have picky eaters. It’s fun for them to eat their art creation!

Cooking with children helps reduce mealtime battles and boost their willingness to try new foods. It’s great for their self-confidence too.

WHAT CAN MY CHILD DO?

Here’s a guideline of kitchen skills based on age:

  • 2-3 year olds can wash vegetables and fruit or tear lettuce and salad greens
  • 3-4 year olds can mash potatoes and bananas or mix together batters
  • 4-6 year olds can measure dry and liquid ingredients or set the table
  • 6-8 year olds can toss salad ingredients together or make a simple breakfast
  • 8-12 year olds can make their own school lunch or help to plan meals
  • Teens can follow more complicated recipes or assemble and mix most ingredients. They can also be in charge of making one meal per week.

Did you teach your children how to shop and cook? Share your fun story. 

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

Healthy Snack Ideas to Fuel Your Body

Healthy Snack Ideas to Fuel Your Body

Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Eating a balanced diet is challenging because life are busy. Therefore, skipping meals can be very common.

FIVE TIPS FOR HEALTHY SNACKS

Snacks are foods or drinks that are consumed between meals. When you’re on-the run during a busy day, think of snacks as mini-meals that offer some nutritional value and an energy boost. Examples are an apple with peanut butter or cheese with crackers. These are different than treats, such as cookies, chocolate and chips, which are not as nourishing as snacks.

Choosing healthy snacks can be a great way to get all the nutrients your body needs each day.

  1. 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.
  2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.
  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed.
  4. 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.
  5. Snack on vegetables! Most people 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.

PROTEIN + FIBRE SNACK IDEAS

  • Trail Mix: Small handful of trail mix made with nuts, seeds and raisins.

  • Veggies & Hummus: Place 2 tbsp of hummus in the bottom of a tall container and stand cut up veggies like carrots, cucumbers and celery for an easy, all-in-one snack. Check out Quick and Easy Chickpea Hummus.

  • Green Shake: This is a great way to up your GREENs! In a blender, put together a handful of spinach, kale, a banana, 1/2 cup greek yogurt and a few berries. Check out 6 Steps to Make a Smarter Smoothie.

  • Cheese Cubes with Fruit: Cube a palm-sized amount of cheese to go along with grapes, strawberries, kiwi or other fruits of your choice.

  • Edamame Beans: These can usually be found in the frozen aisle.

Let’s stay energized by planning nutritious snacks into your day together.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. 

Unlock The Potential of Food

Unlock the Potential of Food

As you know, in my 6+ years of practice, I do nutrition counselling, but there are so many dietitians who work in other diverse areas of nutrition too! Did you know that you can find dietitians working in many places, including hospitals, grocery stores, community health centres, universities, rehabilitation facilities, seniors’ residences and long-term care settings?

We, all dietitians, have one thing in common: We love food – it unites us all! Whether we are counselling a patient recovering from a heart attack, teaching a cooking class or taking students through a tour of a grocery store, we are all passionate about the potential of food and its connection to health.

In the next few weeks, I will help illustrate that food has the potential to:

  • FUEL: Stay energized by planning nutritious snacks into your day.
  • DISCOVER: Foster healthy eating habits in children by teaching them to shop and cook.
  • PREVENT: Understand how food can help prevent chronic diseases like type 2 diabetes and heart disease.
  • HEAL: Learn how food can promote healing and how dietitians work in health care teams to make a difference.
  • BRING US TOGETHER: Enjoy the benefits of bringing families and friends together with food.

You will learn so much this month about the amazing potential of food!

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Adapted from the Dietitians of Canada’s Nutrition Month campaign materials.