Whole Health Dietitian
Between the media, social network, neighbors, friends, and family it’s hard to know anymore. We are flooded with information every day and how do we know what’s accurate or trustworthy? Everyone wants to believe they’re an expert in nutrition, most without having any nutrition background or education.
Hopefully, this page and website will help get you started in the right direction and give you the knowledge you need to make better decisions for you and your family!
Learn healthy eating habits!
"Healthy food” is a food that provides nutritional value for your body. Different foods provide different nutrients so it’s important we consume from all different food groups in the right quantity.
When you're attempting to eat healthy make sure your main focus is on your health and not the number on the scale. Many of us get so wrapped up in our weight and appearance that we forget about putting our health first! Your goal is to get enough 'good quality' foods throughout the day to provide adequate nutrition without having too much. Quality and quantity are both equally important to consider.
Quality vs Quantity
When you're trying to eat healthy it's important to consider both quality and quantity. Quality is what we refer to as nutrient dense foods. These are foods that offer value to your body and help give your body the important vitamins and minerals it needs to work at its best. A few examples of high quality, nutrient dense foods are legumes, lentils, peas, fruits, veggies, whole grains, nuts, etc. These foods help us feel satisfied and decrease our cravings for unhealthy foods. Poor quality foods offer no value to your body and can put your health at serious risk. The more unhealthy foods we eat, the more we want, and the less healthy foods we want. Once we start to eat healthier, we actually crave healthier foods more. Click here to learn of portions or watch this very important video. Of course a plant-based diet is one of the healthiest but I understand some aren't ready for that yet. Work at your own pace.
HEALTHY BREAKFAST IDEAS
To make it easy: batch cook enough for the whole week then change to a different meal the next week. Here are some healthy examples
Plant-based ideas are in green:
-1 cup organic plain oatmeal made with milk or any unsweet nut milk, topped with fresh fruit, nuts, cinnamon, seeds.
-1.5 cups high fiber low sugar cereal with milk or nut milk. You could add 1/2 cup fresh fruit as well.
-Egg omelette (try to limit the yolk) or make tofu scramble with veggies such as peppers, onions, mushrooms, etc with 2 pieces of whole grain bread
-Low fat plain yogurt (cashew or coconut yogurt) -you could make a parfait & add fruit with ground flax and chia seeds.
For more ideas see our breakfast recipe page.
HEALTHY LUNCH IDEAS
Make the same lunch for the whole week so it's cheaper and easier. Include 1 fresh fruit, 1 veggie, something that has lean protein, and a healthy carb source. Here are a few examples but check out our lunch recipe page for lunch box page for more ideas. Plant-based ideas are in green:
-Sliced turkey or chicken sandwich or you can make homemade lunchables using a cookie cutter to cut out circles of lunch meat & cheese. Do a veggie burger for vegan option. Serve with fruit & sliced color peppers.
-Peanut butter & Jelly, carrot sticks, & sliced kiwi.
-Tuna fish or mock tuna with whole grain crackers, Cucumber and tomato salad, and apple slices.
-Egg salad (vegan option in recipes), pickle, fresh fruit, and a veggie
