March is Nutrition Month!
This March, York Region Public Health celebrates Nutrition Month and shines a spotlight on the importance of eating well and the role of dietitians.
Food is nourishment but it also brings people together, creates memories and is the centre of many celebrations. Food can improve health and prevent disease and our food choices can have an impact on the environment.
As experts in food and nutrition, Registered Dietitians support eating behaviours that promote optimal nutrition and help protect the environment. York Region is fortunate to have dietitians working in a variety of settings and practice areas including Public Health and Long-Term Care. They support the health and well-being of our residents and communities, promote food literacy and healthy school environments and help create healthy, sustainable food systems. During Nutrition Month, we celebrate their important role on Dietitians Day, Wednesday, March 20.
Building on Canada’s Food Guide, here are some dietitian-approved tips to improve physical, mental, and planetary health:
Shift your diet to include more plant-based meals and snacks
- Add more beans, lentils, nuts, seeds and tofu
- Eat fewer meat-based meals and snacks per week
Here are some plant-based recipes to help you get you started: Butternut squash and black bean tacos, Quick chickpea pasta, Red lentil and mushroom soup, Tofu and vegetable stir-fry, Bean stuffed cabbage rolls.
Be a savvy shopper
- Make a list and try to only buy food you need
- Check your fridge and pantry for items that you already have
- Don’t fret if your choice of food is frozen or fresh! Frozen vegetables and fruit have the same nutritional value as fresh so stock up on frozen produce when it’s on sale
Here is a list of staple items to help keep your panty well-stocked and have you ready to prepare home-cooked meals. Read food labels and compare products – look for shorter lists made of familiar ingredients.
Get creative with leftovers
- Make the most of leftovers by finding creative ways to make a new meal
- Cooking with leftovers can help save money, time and food waste
Most leftover veggies can be added to soups, casseroles, stir-fries or frittatas and cooked meats can be added to tacos, sauces and stews or added as a pizza topping. Consider “planned overs” where you deliberately make extras for another meal. For example, make an extra batch of rice and it can be used for fried rice, stuffed peppers, rice pudding or added to soups and casseroles.
Savour the flavour
- Use herbs, spices, vinegars, lemon juice/zest and low-sodium broths to enhance the flavour of food
- Cook at home more often – it is healthier and lets you choose what goes in your meals
Make water your beverage of choice
- Drinking tap water is a healthy, convenient and an environmentally friendly choice
- York Region provides high-quality tap water that is safe, clean and affordable
Drinking enough water is important for our health. Instead of reaching for a plastic water bottle, simply turn on the tap to quench your thirst.
Nutrition resources
- #LetsCook30 is a program inspired to challenge you to cook at least one meal or more a day for 30 days
- Unlockfood.ca provides reliable food and nutrition information
- Cookspiration created by Dietitians of Canada, serves up recipe ideas to suit your mood and schedule
- York Region’s Good Food program provides tips and tools to help you reduce food waste
- York Region Farm Fresh provides a listing of local farms and markets
- Feeding tips to support your child’s nutrition and develop a healthy relationship with food
Connect with a Registered Dietitian for free at Health811 or visit dietitians.ca/find to locate a dietitian in your area.
Visit the York Region Public Health Nutrition webpage at york.ca/nutrition for information on healthy eating and York Region nutrition programs.
