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Nutrition Tips from Kalyna Country PCN Dietitian

Eat your nutritious and delicious fruits and vegetables daily!!
Natasja Hallet
Kalyna Country PCN Dietitian

Why should I enjoy more fruits and vegetables – the list is endless!  Fruits and vegetables are packed with vitamins and minerals as well as phytochemicals which may help to reduce the risk of many diseases including high blood pressure, heart disease and some cancers. Fruits and vegetables provide essential fibre which will help keep you regular and your digestive system healthy.  Fruits and vegetables are naturally low in calories so if you are looking after your waistline this should be  your go to food.   Fruits and vegetables add colour, texture and appeal to your plate.

Canada’s Food Guide recommends 7-10 servings of fruits and vegetables daily. Try to include at least one dark green and one orange veggie daily.

Tips to increase your fruits and vegetables!
Buy more, eat more:
The more fruits and veggies you have in the house, the more likely you are to eat them. In other words, leave the bad stuff on the shelf and load the shopping cart with veggies and some fruits. The less access you have to the chips and sweet treats, the more likely it is you will make a healthy supporting choice when hunger.

Change your approach:
Look at every meal or snack you eat and think about where you can sneak in an extra serving of fruits and veggies. 

Make cooking easy:
After shopping, wash and chop your just-bought veggies and store them in the fridge. When it’s time to put a meal together you’ll be able to just grab your pre-prepped veggies and toss them into whatever you’re cooking.

Eat at home:
You will save money and eat better by cooking at home most of the time. When it’s time to go out for a meal, be it a special occasion or treat at the end of a long week, boost the nutrition of your meal and customize it to your specifications by ordering extra vegetables or salad

Make a smoothie:
Blend up a healthy, fruit and fiber-packed breakfast. Reserve a few minutes over the weekend to pre-package your breakfasts for the week so you can move quickly on a busy morning. Assembles 5 days of smoothie ingredients into individual servings so in the morning all you will have to do is grab a container, dump the contents into the blender, add water and press blend.

Add a healthy snack:
When you leave the house in the morning, in addition to the usual phone-keys-wallet combo, add one more thing to your bag: snacks! A small container of walnuts, almonds, blueberries, cucumber slices, carrot and celery sticks could all make for excellent snacks in your busy day.

Cook creatively:
Update a traditional recipe by tossing as many extra veggies as you can into soups and sauces. Most extra veggies added towards the end of the cooking process won’t change the taste of a dish.  For example, add broccoli, mushrooms and cauliflower to a chicken curry or chopped spinach and flax seeds to spaghetti sauce.

What about dessert:
Mixed berries and yoghurt could make for a great desert. It is easy to put together, satisfying and delicious.