Whether you’re packing a picnic lunch at Couchiching Beach Park or preparing a midnight snack for your family, here are some tips to help your local dietitian.
The following article was provided by Brittany McMullan, a registered dietitian at Zehrs Orillia.
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With Orillia community members preparing for spring, Nutrition Month is the perfect time to think about the foods that fuel our bodies. There is so much nutritional information out there that it can be difficult to know where to start.
Whether you’re packing lunch for a day trip to Couchiching Beach Park or preparing dinner for your family, here are my nutrition 101 tips for making informed food choices. there is.
Please read the food label before buying
By Canadian law, all packaged foods must include a nutrient content label. Labels help you make informed choices. The package contains information about serving servings, calories, specific nutrients, and daily intake (% DV). 5% DV or less is a little, but 15% DV is a lot. Try to get more fiber, vitamin A, vitamin C, iron and calcium. Aim for low fat, saturated fat, trans fat, sodium and cholesterol.
Use the “healthy plate” approach
Canadian food guides emphasize eating a variety of health foods every day. To do this, a “healthy plate” consists of half vegetables and fruits, a quarter of a protein-rich food that focuses on plant-based proteins in addition to traditional protein sources. The remaining quarter should be whole grain foods. You also need to make water your favorite drink, but feel free to be creative by adding fruits and vegetables to enhance the flavor.
Prepare more meals at home
Including more home-cooked food in your diet will help you understand what ingredients and nutrients are used in your diet. This helps reduce the amount of sugar and salt commonly found in cooked foods. Another bonus? Cooking your own food can save you huge amounts of money.
If you are looking for additional support to understand nutrition and develop your nutritional goals, I am here to help you. As a local registered dietitian at Zehrs Orillia, I can work one-on-one with you to create unique and easy-to-understand plans. To make a virtual reservation with me, please visit zehrs.ca/dietitians.
Here are some healthy recipes to try:
Ginger maple syrup and pumpkin cranberry topping and quinoa porridge
material
1 pack (225 g) quinoa
2 cinnamon sticks
Two thin slices of ginger root, peeled (about 1/8 inch / 3 mm thick coin)
1/4 teaspoon salt
2 cups of milk of your choice
1/4 cup pure maple syrup (for porridge)
1 cup of pure maple syrup (for toppings)
Coarsely chopped peeled ginger root 1/4 cup
1/4 pumpkin seeds, toast
1/4 dried cranberry
procedure
Make porridge: Mix quinoa, cinnamon, ginger, salt, milk, maple syrup and 2 cups of water in a large saucepan. Bring to a boil over medium to high heat and stir constantly. Cook on low heat, cover and cook for 20-25 minutes with occasional stirring or until the quinoa is very tender.
In the meantime, make ginger maple syrup. In a small saucepan, mix maple syrup, ginger, salt and 1/2 cup of water. Bring to a boil. Reduce to medium heat, cover and simmer for 20 minutes, stirring occasionally. Filter the mixture into a small pitcher through a fine mesh sieve. Throw away the ginger.
Preparation of toppings: In a small dry frying pan, cook the pumpkin seeds on medium to high heat for 5-8 minutes with constant stirring or until they swell and turn golden. How nice. In a small bowl, stir the seeds and cranberries together.
Discard the cinnamon sticks, ginger and spoon porridge into 6 bowls. Serve with a mixture of ginger maple syrup and pumpkin seeds.
