March 7, 2019

Happy Nutrition Month!

March is Nutrition month which is always exciting.  Dietitians Of Canada will be putting out a weekly Theme around Unlocking The Potential Of Food.  This week’s theme is unlocking the potential of fuel.  Fueling can either help to enhance your performance by increasing stamina, preventing injuries and improving recovery, or it can be the downfall by being under-fuelled which can cause symptoms of increase perceived rate of exertion, longer recovery, slower strength and stamina and Gastrointestinal distress.  Don’t let your fueling hold your performance back check out below how to unlock the potential to fuel below. 

The Potential to Fuel.

Stay energized by planning nutritious snacks into your day.  Nutritious snacks, in the right portion sizes, can be part of a healthy eating plan. Almost half of all Canadians say that eating a balanced diet is challenging for them because they are so busy. They often skip meals, and close to 30 per cent of Canadians say they snack to stay fuelled in a busy day. Dietitians can help you unlock the potential of food by teaching you how to plan and choose snacks and meals. Just ask!


Snacks are foods or drinks that are consumed between meals. When you’re on-the-run during a busy day, think of snacks as mini-meals that offer some nutritional value and an energy boost. These are different than treats, such as cookies, chocolate and chips, which are not nourishing. Here are five helpful snacking tips:

  1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry. Being prepared helps you avoid less-healthy treats.
  2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.
  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?
  4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.
  5. Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add more


We asked dietitians about their favourite snacks. They recommend looking for snacks

with some protein and fibre. Here are 11 great ideas!

  1. Carrots and peppers with hummus
  2. Almond butter on banana slices
  3. Greek yogurt topped with berries
  4. Whole grain toast with peanut butter
  5. Cheddar cheese and apple slices
  6. Small handful of trail mix made with nuts, seeds and raisins*
  7. Roasted chickpeas and popcorn mix*
  8. Whole grain cereal with milk
  9. Sliced vegetables with yogurt dip
  10. Tuna on crackers
  11. Whole grain toast with avocado and sesame seeds

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