March is Nutrition Month and the theme for 2018 is “ Unlock the Potential of Food”.  Blog #3 is focused on Potential to Prevent/Potential to Heal.

Did you know:

Almost 80% of premature stroke and heart disease can be prevented through healthy lifestyle behaviours and certain diets are linked with slowing the rate of cognitive decline?

One third of cancers can be linked to poor diet, obesity and lack of exercise?

Adding more whole foods like vegetables, fruit, whole grains, healthy fats and healthy protein like legumes, nuts, seeds, meat, poultry fish and dairy foods, to replace more processed foods, can help reduce your risk of chronic disease?

If you are looking to start eating healthier, here are some tips that might be helpful:

Look at filling half your plate with vegetables. Plan for at least one green or orange vegetables daily.

Microwave a sweet potato until tender.  While it’s cooking add one 1 cup of your favourite salsa to 1 cup drained rinsed black beans.  (Put the other half in the freezer in a storage bag for later use).  Heat thoroughly and add to your cooked, cut in half sweet potato.  Add low fat plain yogurt, extra cilantro or a small amount of grated cheese to top it off.

Use cooked quinoa as a substitute for rice in stuffed peppers or for breadcrumbs in stuffed zucchini recipes

Not a huge fan of fish? Try a simple glaze of 1/3 cup maple syrup, 2 TB grainy mustard, ½ tsp of salt and 1 tsp of cider vinegar to top omega 3 rich fish like salmon or rainbow trout.  Delicious and kid approved!

Use sliced almonds as a topping for salads, oatmeal or just for snacking

Dietitians can help you meet your healthy eating goals through individualized counselling and education.  Look here www.dietitians.ca/find, to find a local Registered Dietitian.