By Maureen Noble, R.D.
Healthy eating helps you get the most out of life! It's key to looking good, feeling great and being your best! Here are 5 tips designed by the Dietitians of Canada to help you eat well. After reading each tip, take a moment to write down what you can do to improve your own eating style.
1. Go for Whole Grains
Whenever you can, choose whole grains such as whole wheat, wheat bran, oat bran, oatmeal, barley and bulghur. Grain products give you energy for your busy day and the fiber in them helps keep you regular! Here are a few things to try:
- Start your day with a bowl of whole grain cereal
- Make sandwiches on whole grain bread or rolls
- Add barley or brown rice to soups and stews
- Substitute bran or whole grain flour for part of the white flour when baking
- Snack on whole grain crackers
2. Take a bite from more vegetables and fruit
Dark green and orange vegetables and orange fruit are the best - they're packed with nutrients and fiber! Eat a variety of vegetables and fruit every day.
- Try a new vegetable or fruit this month
- Sprinkle some berries over cereal
- Pack a few pieces of fruit with lunch
- Have a salad with dark greens like spinach or romaine lettuce
- Make a vegetable stir-fry for dinner
3. Make your day with milk products
Milk products provide a generous source of calcium! Here are some ways to include milk products in your day:
- Drink and eat your milk too - add it to soups, puddings or home baked goods
- Make a dip with yogurt
- Add cottage cheese to lasagna
4. Pick a lean protein
Meat and meat alternatives can be great for protein, iron and other nutrients. Meat, poultry, fish and seafood can be cooked and prepared in many different ways. Try beans, dried peas, lentils, eggs, peanut butter and tofu for added variety to your meals. For lean protein choices:
- Bake, broil, barbeque or stir fry meat instead of deep frying
- Try a meatless meal this week such as lentils and rice, quiche or omelette, bean salad with pita bread, or tofu burger.
5. Go easy on added fats
While fats and oils can add flavour to foods, try to use as little as possible. Here's how:
- Try the lower fat versions of salad dressings and mayonnaise
- Add a splash of herbed or flavoured vinegar to salads
- Try mustard, chutney or salsa on sandwiches
- Use more herbs and spices to season your food
For more tips and recipes, visit the Dietitians of Canada's website:
www.dietitians.ca/eatwell
The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.
