Good Food Moves…

March 22nd, 2013

March is Nutrition Month® across Canada. This year’s campaign is all about planning, grocery shopping, and cooking nutritious meals using healthy food. Many Canadians strive to eat well, but research shows that the majority of us struggle with making healthier food choices – especially when grocery shopping. If you’re in the market for great eating tips and ideas to help you make “Good Food Moves” www.nutrition2013.ca is the place to go.  Check it out for lots of appetizing tips that will help you fill your cart, cupboard, freezer and your body with tasty nutritious foods that energize your life.

Here’s a snap-shot of what you might find, and also a couple recipes to inspire your next family meal.

Trade Up

Choose foods for what they have over what they don’t. Just because a food is ‘free’ of one thing or ‘low’ in another doesn’t mean it’s the best choice for you. Instead, shop for nutrient-rich choices that give you more bang for your nutrition buck. Sometimes all it takes is swapping one for another to get major health advantages.

• Swap iceberg lettuce for Romaine lettuce. You get more vitamin A, folic acid and a little more fibre.
• Swap sliced deli meats for fresh cuts for home cooking like chicken or lean beef. You get less salt, no added nitrates.
• Swap pretzels for plain nuts. You get heart-healthy fats, more protein, no salt, and more fibre.
• Swap instant white rice for quinoa. You get more protein and more fibre.
• Swap processed cheese slices for blocks of cheese like Swiss, Cheddar, and Mozzarella. You get a little more protein, more calcium, less salt, more taste.

Fabulous Freezers

Knowing you have a freezer stocked with nutritious foods is the ultimate de-stressor after a long day. Here are some hard-working foods to keep around.

• A good selection of frozen vegetables and fruit
  Flash frozen at their peak, they’re great when fresh is out of season.
  Pre-cut and pre-washed, they save on prep time. That means you and your family will eat more vegetables and fruit, so they’re well worth it. Try this great dessert you can make with fresh or frozen fruit.
• Whole grain breads and buns
  Frozen flatbreads or tortillas are great to keep on hand to make quick pizzas, quesadillas or wraps.
• Fish and seafood
  Plain un-breaded fillets for meals, and little scallops and shrimp to add protein to soups, salads and pasta.
• Small cuts of fresh meat and poultry
  Tenderloins, chops, breasts and thighs defrost quickly for grilling, or for easy one-pot dishes. Try this amazing risotto.
• Plain, unsalted nuts
  Nuts deliver high protein snacks and heart-healthy fats. Sprinkle over cereal and salads, or bag up a small handful for a satisfying snack. They keep better frozen and defrost in minutes.