Healthy Eating Tips


Come back often to check for new tips and challenges.

Dietitians of Canada has a great app called eaTipster that gives you tips daily.

October 18, 2016

Journalling… yup, I’m going there.  Journalling your food intake with detail can be of huge benefit.

Whether you’re trying to acheive a nutrition goal, or whether you need to take an honest and objective look at your diet, journalling is a great tool.

The many benefits of journalling your food intake:

– keeps you mindful
– helps achieve goals
– helps identify food intolerances
– keeps you accountable
– allows your dietitian more information to asses your diet
– helps you identify the good food choices you are making
– helps identify trends
… the benefits are endless!

Be sure to note the time, the amount and the specific type of food in your journal.  If you’re not into pen and paper, try a food tracking app.  My fitness pal and are just two apps, check them out, there are tons!

October 1, 2016

Getting bored of the same old dishes?  Need quick and easy?  There are so many options for sauces and seasoning blends, unfortunately they may have a lot of sodium in them which can affect your blood pressure.  Most spices and herbs have no added salt.  Look for seasoning blends without all the sodium.  Here are just a few options:


Club House

Blue Menu

Check out your spice aisle and see what you can find with no added salt.

August 30, 2016

One week and the kids are back to school, time to get those healthy lunches and snacks ready!  Try to incorporate fruit and vegetables every day.  Yogurts also make for a simple snack, just remember to make sure it stays cool.

Here is a Fact Sheet all about lunches prepared by the Dietitians of Canada.

Check it out HERE.

August 16, 2016

Eat the rainbow!  There are so many fruits and vegetables out there.  As a Registered Dietitian,  I often get asked which ones are best. I always tell people they all offer different vitamins and minerals and you can find something good in each of them.  Have fun with it: try new fruits or vegetables you’ve never had before.  Try them in different recipes, cooked or raw.  Look into where they come from.  Make eating the rainbow fun!

August 2, 2016

Summer is still in full swing.  Maybe it’s time to try a new activity!  Anyone into Pokemon go?  Have you tried Geocaching?

How about renting a kayak or paddle board or one of those “unique bikes”.  I have yet to see a person in a unique bike without a smile, looks like so much fun!!

Check out Fun Rental North Bay for more information.  Get out there and enjoy the great summer weather!

*picture from Fun Rentals Website*

July 19, 2016

A couple months left of picnic weather!  Legumes are great foods full of fibre and protein.  Make a Black Bean, Chickpea and Avocado salad for the next family picnic!  Pulse Canada has some great recipes and information about legumes, check it out HERE.

July 6, 2016

BBQ season is in full force!  Pork tenderloin, chicken breast and shrimp are great lean meat options.  Don’t forget your vegetables; asparagus, peppers, mushrooms and onions are great on the grill.  Grilled pineapple makes for a tasty dessert.

June 22, 2016

It’s almost berry season!  Enjoy a day of physical activity by picking some berries.  Find a fun salad or recipe to enjoy your berries.

June 8, 2016

Eat at least one dark green and one orange vegetable each day.  Try snacking on carrots at lunch and having a spinach salad with supper.

May 26, 2016

Get your Omega-3s by eating two servings of fatty fish every week.  Salmon, trout, sardines and herring are examples of fatty fish.  A portion the size of a deck of cards is 1 serving.

May 13, 2016

Enjoy and really taste your food with all your senses.  The more you taste and enjoy, the less you may need to feel satisfied.

Try putting your fork or spoon down between bites OR try using a small spoon or fork for smaller bites.

April 27, 2016

It’s still cool out there, but the sun is shining!

Walking can get boring.  Take note of the different colours of leaves or listen to the different bird sounds.  Try to enjoy your walks!

Check out and take advantage of the great trails in and around North Bay.

April 14, 2016

Try your best to eat food at the table, not in front of the TV.

April 1, 2016

Aim for ½ a plate of vegetables at you supper meal.  Balanced meals can help keep you full and get all the vitamins and minerals your body needs to work properly.