March is nutrition month and this year the Dietitians of Canada is celebrating with the theme "Unlocking the Potential of Food."
Food has the potential to not only provide fuel, but to promote discovery, prevent chronic disease and bring us together. Food is a necessity of life and the importance of good nutrition to our health and well-being is unmeasurable. Throughout March I'll be sharing pillars of the nutrition month theme, along with tips and a dietitian-created recipe. This week we focus on the potential of food to fuel.
Many people find it challenging to eat a balanced diet and stay fuelled throughout the day due to busy schedules. Eating quick and easy snacks between meals can offer an energy boost, with an added dose of nutrition. Here are five helpful tips when it comes to snacking:
1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when hunger strikes such as cut-up vegetables, nuts and hard boiled eggs. A bit of meal prep can help you avoid those impulse eats. Healthy, balanced options should include both protein and fibre to keep you fuller for longer. Try popcorn and roasted chickpeas, spiced chia pudding (recipe below), cheddar cheese and apple slices and/or Greek yogurt topped with berries.
2. Be aware of portion sizes. To help avoid overeating, portion out your snacks. Portioning your snacks into separate containers and bags will also make them more accessible for grabbing on the go.
3. Listen to your hunger cues. Ask yourself: am I hungry? Or am I eating because I'm bored, tired, stressed or dehydrated? Sometimes dehydration can be disguised as hunger.
4. Skip distracted snacking. You may eat more than you need if you're distracted from your feeling of fullness. Avoid eating when looking at a screen, driving or working.
5. Snack on vegetables. About half of all Canadians are lacking when it comes to their daily intake of fruits and vegetables. Try including them in most of your snacks to help increase your servings for the day.
Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.
Spiced chia pudding
Makes 7 servings
Preparation time: 10 minutes
Chia is a healthy source of fat, fibre and protein. Try making this spiced chia pudding the night before and enjoying it as a nutritious and satisfying snack the next day.
Ingredients:
- 2 cups 1% milk
- 3 Tbsp honey
- 1/8 tsp ground ginger
- 1/8 tsp ground cardamom
- tsp vanilla extract
- tsp ground cinnamon
- 1/3 cup black or white chia seeds
- 1/3 cup 1% vanilla yogurt
- cup strawberries or other fresh fruit
Instructions:
1. In a saucepan, heat milk, honey, vanilla and spices over medium heat until milk is steaming. Transfer mixture to a bowl and let sit for 10 minutes.
2. Stir in chia seeds. Refrigerate for 12 hours or more.
3. Mix in yogurt. Divide three quarters of the strawberries into seven small bowls. Scoop equal amounts of the chia pudding into each bowl. Top with the remaining strawberries and enjoy!
Nutrition Facts:
Per serving
108 Calories, 3g Fat, 1g Saturated Fat, 4mg Cholesterol, 17g Carbohydrates, 3g Fibre, 13g Sugar, 4g Protein, 40mg Sodium
*Recipe courtesy of: www.Cookspiration.com
