Put Your Best Food Forward

Plan

Shop

Cook

Enjoy!

March is Nutrition Month

Healthy eating begins at the grocery store or wherever you buy your food. The number of choices can be staggering and overwhelming, leading you to make unhealthy decisions as you wander the aisles. If you happen to be hungry when you go shopping, you can forget about your plan to stick to healthy foods and avoid that pizza, ice cream or bag of chips you’re craving. To help you eat healthy and live better, consider adopting the Dietitians of Canada’s slogan for March Nutrition Month: “Best Food Forward: Plan, Shop, Cook, Enjoy!”

Here are some strategies to help you “put your best food forward” to eat healthier this month and all year long!

Plan: Eating healthy requires that you have a plan.  Before heading to the store, take some time to plan out your meals for the week and write up a grocery list of the ingredients you’ll need.  This simple step will help you remember exactly what you need to buy, and help you avoid impulse purchases.  You’ll soon see how quick, easy and inexpensive it can be to shop for healthy foods.

Check out Eat Right Ontario for tools such as a menu plan template to help you plan your meals for the week.

Shop: At the grocery store, it’s easy to be tempted into buying convenience items like frozen pizzas and prepackaged foods.  In actual fact, per serving, these foods are actually more expensive than unprocessed, fresh foods. These products also tend to contain more added sugar, salt and fat. Instead of prepackaged foods, focus on buying whole foods like whole grains, lean proteins, fruits and vegetables, and you’ll get way more bang for your grocery bucks!

You can also keep your grocery bill down by taking advantage of sales. Use online coupons and flyer ads to shop at stores advertising sale prices on healthy food options.  Find grocery stores that offer special discounts for groups like students or seniors. For one-on-one advice and information, consult the dietitian who may be on staff at the grocery store you visit, speak to a dietitian at Eat Right Ontario by accessing their free phone support at 1-877-510-5102, or consult one of the many services and programs listed at the bottom of this page.

Cook: You’ve got your groceries and you’ve made it home.  If you’ve got time, set aside an hour to wash, cut and prepare some of the ingredients for the meals you plan to make that week.  This will cut down on the time required to get a nutritious meal on the table after  a long day at work or at school.

It’s dinner time. What do you do? If you’re new to cooking, or just looking for some inspiration, check out our recipe page for delicious, healthy and easy recipe ideas (recipe page). To make your busy life easier, cook more portions than you need for dinner tonight. Package up the leftovers in reusable containers and bring them with you to school or work tomorrow. You’ll save money and time, and always have a delicious meal or snack ready to eat between classes or at work.

Enjoy: Eating is not only a basic human function; it is a social and cultural experience that is meant to be shared. Did you know that people who eat meals while watching TV actually eat fewer servings of fruits and vegetables, and larger amounts of food overall? Take the time to enjoy your food and you might find yourself eating better and feeling better too!

Remember: It’s okay to indulge occasionally, especially if you make healthy food choices most of the time. This month, make an effort to plan before you shop, buy healthy food, cook more meals and enjoy what you eat! Bon appétit!

UOHS Dietitian Programs and March Health Promotion Events

Patients, employees and students rostered with the Family Health Team at Health Services who are interested in learning more about healthy eating, exercise, and the factors that influence eating behaviors can register for the free programs (Healthy Lifestyle and Craving Change) taking place at Health Services in March and April.  Visit our Dietitian Page for more information.

Students, employees, and members of the public are welcome to join any of the many recurring or special events taking place this March at Health Promotion and on campus to celebrate Nutrition Month, including:

• Loblaws Shuttle Tuesdays, 4pm-8pm, departure from Leblanc Residence (website)
• UOHS Health Promotion cooking demos with our Nutrition team (Facebook)
• uOttawa Farmer’s Market hosted by SFUO Sustainable Development Centre (Facebook)
• SFUO Food Bank Services and Programs (website)

Additional Resources

• UOHS Dietitian and Programs (website)
• Ottawa Good Food Box (website)
• Ottawa Farmer’s Market Guide (website)
• UOHS Recipes Page (website)
• SFUO Foodbank (website)
• Dietitians of Canada - Nutrition Month 2013 (website)  
• Dietitians of Canada - Find a Dietitian (website)
• Eat Right Ontario (website)
• Health Canada - Canada’s Food Guide (website)
• App - eaTracker – check your food and activity choices, plan your meals and more - eatracker
• App - eaTipster – daily tips from Dietitians of Canada to help you eat and live better - eatipster
• Video - Jamie Oliver’s Basic Knife Skills - YouTube