Nutrition Nook


Here are some links about dietitians:

Virtual Cooking Classes – The LOCKDOWN continues…

Cooking is a skill. Practice and learning from the right people can really help make those meals amazing! Many kids aren’t learning the basic skills needed in the kitchen to make healthy meals for themselves as they grow up. Here are a few online cooking class companies that will help with cooking skills and maybe cure a little boredom during this LOCKDOWN. Zoom is used for all classes.
Cook Smart has virtual cooking classes for mainly kids and teens. Classes are about 12$ per class. Adult supervision is always a great idea. Have your kids cook dinner for you😊
My Place for Dinner seems to be mainly for adults. They have different classes with different cuisines; Tuscan, Thailand, Moroccan and sushi are coming up. These classes are little more expensive than the others listed, about 60$ per class. Might be a nice activity for you and your significant other.
Delicious Dish has an easy to navigate calendar to see which menus tickle your taste buds. Classes go for about 20-30$
The Chef Upstairs has classes for adults, teens and kids. Classes range from 30-45$ per class.
*Nutrition advice provided in these classes may not be supported by BSFHT registered dietitians.*
**I have not tried any of these classes and there are many other virtual cooking classes available then is listed.**

What is your Goal?

February 5th, 2021.  Given up on New Years Resolutions yet?  Trying to be healthier despite what’s happeneing in the world right now?  One of the best things you can do is journal your goals. 

If you goal is to go for a daily walk, write down how long you go for everytime you go.  It might also help to write down how good it feels when you get back!  Trying to eat more vegetables?  Write it down! gather some vegetable recipes and give them a go, which are you favourites?  Trying to quit smoking?  Write it down! How much are you trying to limit each day?  Writting things down can be motivating and keep the change going.  Give it a go! 


Getting ready for your Registered Dietitian virtual appointment.


What type of meal planning works for you?

Meal planning Style 1:

Write all your meals and snacks down and make a grocery list of what you need.  Some do this with the coupons page laid out in front of them.  This is the tradition meal planning that most people think of.

Meal planning Style 2:

Plan to cook two large meals during the week when you have time. Aim to have leftovers to use for the next day or two.  Add the ingredients needed to your grocery list.  You make Meal 1 on Monday (or Tuesday if things get busy on Monday).  Meal 2 can be made on Wednesday (or Thursday if things get busy on Wednesday).  

Meal planning Style 3:

Plan for ONLY suppers or ONLY lunches or whichever is the meal that gets forgotten about the most.  

Meal planning Style 4:

Plan one day at a time.  Ask at supper time what to have the next day at supper.   Keep the choices simple; “do we want chicken or salmon? Carrots or broccoli? Rice or potatoes?” 

Hopefully one of these planning styles helps to reduce this conversation at the last minute:

Partner 1: “what do you want for dinner tonight?”

Partner 2: “I don’t know, what do you want?”

Cooking with Blue Sky Family Health Team

Many people have been cooking up a storm during these past few months.  This is fantastic!  Cooking at home can be just as tasty as eating out.  Here are a few links to some great recipes websites:

Our very own staff recommended recipes can be found HERE.

Some lower carbohydrate recipes tested by our very own Registered Dietitian can be found HERE.

More recipes collected from other Family Health Team Registered Dietitians across Ontario found HERE.

A catalogue of recipes put together by the Dietitians of Canada can be found HERE.

Canada’s Food Guide website also have a lot of recipes to try and can be found HERE. is the another great site that has a link to recipes and can be found HERE.

More Recipes – Nutrition Month 2021 Recipe e-book

Remember that cooking is a skill and can take a little practice.  You may not like everything you make, keep having fun in the kitchen.  Bulk stores are great for getting small amounts of spices or ingredients you need for your new recipes.