A new registered dietitian at Zehrs is helping customers re-focus on nutrition goals and make healthier choices.
“At Zehrs, we are committed to providing support to Canadians on their journey towards a healthier lifestyle,” says Rebekah Keith, in-store dietitian at Zehrs.
To get started, here are some of Keith’s top tips for healthier eating:
Tip #1: Simple swapping
Try to make your favourite meals a little healthier by swapping some ingredients for more nutritious options. For a breakfast omelette, use egg whites, which are fat-free and cholesterol-free, and add your favourite veggies and fresh herbs for flavour.
At lunch, instead of topping your salads with croutons use multi-bran cereal to give that added “crunch”. You can also look for healthier versions of some of your favourite condiments. Love ketchup? Try low in sodium ketchup.
When it comes to recipes try healthier versions of some of your family’s favourites. For kids who are fussy eaters, hide mashed sweet potato in a sweet potato mac and cheese; it has the orange colour and cheesy taste that kids love.
Tip #2: Veg out
A balanced diet includes lots of vegetables, so look for ways to sneak more in. Bulk up recipes for winter dishes like chili and stew with fresh or canned veggies such as green beans.
Adjust your portions during meal time by adding additional vegetable choices. A good rule of thumb is to look at your plate in quarters. One quarter of your place should be protein, another should be whole grain, and the other two should consist of vegetables.
If your family is hesitant about eating veggies, try changing up some of their favourite comfort foods like spaghetti or mashed potatoes to incorporate more veggies without sacrificing taste.
Some great recipes are mashed cauliflower with goat cheese or easy weeknight broccoli pasta.
Tip #3: Fruit loot
When it comes to snacking, rely on fruit to get you through your sugar cravings. Instead of a cookie or candies, keep a stash of portable fruits like apples or bananas on hand. Because of the fibre it contains, whole fresh fruit is always the best option.
However if you’re not inclined to eat fresh fruits, look for other creative ways to get them in. If you tend to drink pop and juice through the day, try a sparkling fruit juice beverage.
Tip #4: Give yourself a break
Your time is precious. Don’t let meal planning be a source of stress. To cut down on meal preparation time while still providing a healthy meal, rely on quick-and-easy side dishes to serve with your protein choices like bulgur and quinoa with chick peas sides.
