Healthy eating starts here
Jillyan Jay Nutrition Services Alberta Health Services
March is Nutrition Month and dietitians with Alberta Health Services are shining a spotlight on some of the most requested information regarding healthy eating.
Best buys for healthy eating:
Cost may be something you think about every time you spend money on food. There are some lower cost healthier items in each of the food groups from Canada’s Food Guide. There are various ways to get the most nutrition for your money.
Try to plan your menu before you go shopping, or incorporate foods you already have. Planning and making a list before you’re at the store will help keep costs down.
Yogurt in a large tub may cost less than buying several single serve sizes. Beans, lentils and split peas are a less expensive protein option than meat. Plain cooked cereals (like oatmeal) are more cost effective than their pre-packaged counterparts. And frozen vegetables and fruit are just as nutritious and store longer than fresh. Eat more vegetables and fruit:
Many Canadians don’t eat the recommended amount of vegetables and fruit each day. But there are so many benefits to eating vegetables and fruit. They provide you with vitamins, minerals and fibre your body needs. Fruits and veggies are also helpful in maintaining a healthy blood pressure while reducing the risk of heart disease, stroke and some cancers.
Help set yourself up to eat more fruits and vegetables by shredding carrots or zucchini into stews, chili, pasta sauces, rice dishes or stir fries. Make sure that half of your ingredients are vegetables and fruit when cooking or preparing a meal.
Keep fruit on the table for an easy grab-and-go type snack, and have cut up vegetables in see-through containers at eye-level in the fridge so they’re easily accessible to take to work, school or a sporting event. Add extra veggies to omelets, pasta salads, pizza or sandwiches. Similarly, fruit can make a nice addition to cereal, pancakes, muffins, smoothies or salads.
Visit healthyeatingstartshere.ca for additional tips, information and recipes to help you make healthy eating choices. For information on a variety of other health related topics, visit ahs.ca or MyHealth.Alberta.ca. Health advice is also available 24/7 by calling Health Link at 811