Now That Nutrition Month Is Over, We Can All Get Back To Terrible Eating Habits

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March was nutrition month, which is the third month after everyone sets new years resolutions to get healthy. Since you’ve probably done a great job this far, you’re probably good to go for the rest of the year until next year’s resolutions, right?

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What Do You Eat BEFORE Dinner?

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The evening commute is a tough time for many reasons. It’s been a long day, there’s way too many people going in your direction, your stomach is reminding you that it’s almost dinner time, and those food places you just walked by smell AMAZING!

Need a snack to enjoy on the commute home so you don’t eat your way through dinner preparation? Here are 5 portable, flavourful snacks that will last in your lunch bag until the end of your workday and keep the pre-dinner munchies at bay:

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What Type of Hunger Is It?

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Before reaching for a snack, it’s important to check in to see if you’re truly hungry or if there are other reasons for your to be reaching for food.

Mindful-eating

Often stress, boredom, or distraction are the real reason people reach for food and never feel truly satisfied. It’s important to be able to distinguish between:

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Dietitian Tips For The Food Court

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Sometimes packing your food just isn’t an option. There will inevitably be those time when you HAVE TO buy ready made food. At these times, it is important to assess your options and figure out the best choice. Here are a few dietitian approved food court survival tips:

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Drink. Refill. Repeat. Is this your coffee habit?

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Just three big mugs of coffee a day could deliver a caffeine surplus.

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CHALLENGE: TOO MUCH CAFFEINE

Too much caffeine can make you lose sleep, cause jitters, stomach upset and increased heart rate in some people. Health Canada recommends that adults have no more than 400mg of caffeine a day. A big mug, refilled a few times, could put you well over that amount. Here are estimates of how much caffeine is in popular drinks:

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Doing the Math: Making Dollars and Sense of Breakfast Foods

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Many food retailers have started to offer healthier breakfast products, but how do they really compare to their traditional homemade counterparts?

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CHALLENGE: HOMEMADE BREAKFAST VS TAKE-OUT BREAKFAST

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SOLUTION: BRING A BALANCED BREAKFAST

Though it’s hard to say exactly how much making these balanced breakfasts will cost you due to large variability in price between grocery stores, I’m willing to bet you can make it for less than what the retailer will charge you.

Regardless of grocery prices, when you add up the cost of your health when you choose the take-out version [read: lost work days due to illness], the math points in one direction: BYOB → BRING YOUR OWN BREAKFAST 

Eating breakfast on the run? Here are five easy, dietitian recommended ideas that will get you out the door in a hurry:

  1. Small home-baked whole-grain muffin, fresh fruit, and a low-fat latte in a travel mug
  2. Sliced hard-boiled egg, tomato, and lettuce in a whole-wheat pita
  3. Green smoothie made with frozen fruit, milk, plain yogurt, and a big handful of baby kale or spinach
  4. Nut butter, banana, and trail mix wrapped up in a whole-wheat tortilla
  5. Hummus with avocado and cucumber slices on rustic whole-grain toast

Come back tomorrow for more nutrition tips! 

Remember to eat health & live happy,

Anna Gofeld, RD

*this month's tips inspirations come from the Dietitians of Canada Nutrition Month Campaign Resources Manual for Dietitians

Kick-Starting Your Day with a Balanced Breakfast

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If you recall yesterday’s discussion, a common reason people feel famished between breakfast and lunch is their breakfast, or a lack there of. Lets talk about how you can prevent this problem tomorrow.

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CHALLENGE: POOR BREAKFAST HABITS

Think all breakfast foods are created equal? Think again.

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