Nutrition Month 2016: Take a 100 Meal Journey!

Nutrition Month Logo

Did you know that the average Canadian eats 100 meals each month?

March is Nutrition Month. This year dietitians are encouraging Canadians to make small, sustainable improvements to their health one meal at a time. Here in Canada, 3 out of 5 adults are living with chronic disease, and 4 out of 5 adults are at risk of developing chronic diseases[1].  Dietitians play an important role in the prevention and management of chronic disease, and can help you achieve healthy eating habits.

We are challenging you to take a pledge towards healthy eating, and to focus on the quantity and quality of foods eaten. Making small, gradual changes leads to long lasting success.

Keep checking our Facebook page and Twitter, throughout the month of March, for recipes, tips, and tools to assist you on your #100mealjourney.

Prepare for Success by Setting SMART Goals

Setting a goal is a great way to increase motivation when making healthy lifestyle changes. Choose a SMART goal to increase your chance of success.

What are SMART goals?[2]
Specific Be precise. Know exactly what you want to do to keep yourself focused.
Measureable Indicate how often (or how many times) you plan on accomplishing the desired behaviour or task. Mark the calendar when you work on your goal to help measure your achievements.
Attainable Think about your attitudes, abilities, skills, and supports when setting a goal to ensure success.
Realistic Choose a goal you are able and willing to achieve. Goals should be challenging (but not out of reach) and gradual.
Timely Set a time period (or time frame). Decide when you will start working towards the goal, and when you would like to have it achieved.


Here are five examples of SMART healthy eating goals[3] to get you started:

  • Every day this week, I will eat breakfast that has all 4 food groups (e.g. a whole grain bagel, peanut butter and banana slices with a glass of milk).
  • I will eat brown rice or whole wheat pasta at least once this week.
  • I will at a dark green vegetable every day this week (e.g. spinach, broccoli, Romaine lettuce, bok choy, swiss chard, peas).
  • I will make one healthy recipe for dinner this week.
  • I will pack my lunch 3 days this week rather than eating out.


Need help staying on track? Set and track your goals with EaTracker2 

 EaTracker is a free online tool created by Dietitians of Canada that makes it easy for you to track eating habits and physical activity. The My Goals tool can help you set and reach your goals.

  • Choose from a list of ready-made goals or write one yourself.
  • Get weekly emails from EatRight Ontario with tips and motivational messages!
  • Log in weekly to track your progress.
  • Get support with your goals by talking to the dietitians at EatRight Ontario at 1-877-510-510-2.

Start today! Sign up for EaTracker yourself or call EatRight Ontario to get started. Best of all, it’s free!

[1] Public Health Agency of Canada – Against the Growing Burden of Disease

[2] Health Canada – Eat Well and Be Active Educational Toolkit

[3] EatRightOntario – 10 “SMART” healthy eating goals