Did you know that you eat approximately 100 meals per month? Three meals per day, for 30 days, plus snacks!
That means we are making over 100 decisions on what to buy, prep, cook, eat, save, share and enjoy every month.
At this time of year dietitians across the country are encouraging everyone to consider some small changes to some of those 100 choices you make about food every day.
Dietitians of Canada is sharing a tip for you to work on at home, but to you, our loyal readers, here is a sneak peak so you that can get to planning your 100-meal journey (I know for most of you it is as exciting as planning your next holiday).
Week One: Get Ready.
As most of you might have figured out by now, changing habits doesn’t simply just happen.
Change begins with a very simple first step; setting a goal. If you could do anything, absolutely anything, to improve your eating what would that be? Perhaps you want to cook more food at home, pack a lunch a few days of the week, or try out a new type of food. Really the sky is the limit when it comes to goals, just pick one that is important and relevant to you.
Once you’ve got a goal in mind its time to start planning for that change. Perhaps you need to stock your pantry or fridge with some new ingredients so you are ready to cook or add in a helpful food cue to help you get started. A food cue is something you see to make the healthier choices the easier choice, for example keeping a fruit bowl on the counter or a lunch bag by your shoes or workbag.
Week Two: Quality Counts
When it comes to food choices, quality counts. Choosing more whole foods like fruits, vegetables, grains, nuts, seeds, legumes, lean meats/poultry/fish, eggs and low fat dairy products for all your meals and snacks means you are getting the quality nutrition that your body needs. Try blending a smoothie for breakfast (freeze extras in jars and take them with you to go on days you are rushed).
Cook extra chicken at dinner for lunch tomorrow, or try using ½ cup to 1 cup of mashed sweet potato (to replace oil or butter) in muffin batter for a veggie boost.
Week Three: Prioritize portion sizes
We can definitely overeat good food too. Make sure to check on portions, and try some of these tips to reduce yours.
Use smaller plates or lunch containers if you find it hard to cut down. We eat with our eyes not our stomachs and a small full plate looks more satisfying than a large empty one. Serve out single portions instead taking the whole bag. Serve meals from the counter and only have extra veggies at the table at dinner.
Week Four: Try something new
This might sound scary or overwhelming at first but it can be really simple. Start with something you like and try it in a new way. Like grilling sliced pineapple for dessert. The heat of the grill helps to caramelize the sugars, and who doesn’t love caramel! Serve it with a bit of nutmeg and dollop of some plain yogurt and you’ve got yourself a real treat.
If you are feeling adventurous check out some other new recipes and meal ideas featured on www.nutritionmonth2016.ca and give one of them a try.
Week Five: Make it stick
Making sure your new habits stay around means understanding or knowing what causes you to slip in the first place. Lack of time, eating out, holidays and stress can sidetrack our healthy eating plans. Make plans to be prepared for when these moments strike. Stock your kitchen with ready to go good-for-you snacks, make double batches on weekends and freeze for weekday nights.
Take a walk instead of watching TV to reduce stress, boredom and munching.
I hope you enjoy your journey. Perhaps you will change just one meal out of 100 or maybe you will change closer to 80 meals. Either way a change is a change and a journey will only begin when you take your first step.
If you are looking for more information on nutrition month check out www.nutritionmonth2016.ca.
Sarah Pink is a Registered Dietitian with the Mount Forest Family Health Team.
