Nutrition Month – Make It Stick!

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Lack of time, eating out, holidays, stress? We all have challenges that can sidetrack our healthy eating plans. Here are some strategies to help your small changes stick.


> Planning how you’ll manage healthy-eating roadblocks before they happen is key to success.
Setbacks on a journey to healthier habits are a normal part of making changes. Knowing what some of your challenges are can help you be ready to deal with them. Get ready with a plan to manage detours:
 Think about what might get in your way of healthy eating.
 Brainstorm solutions to get around roadblocks.
 Put supportive strategies in place. Recruit family and friends to help on your path to a healthy you.
A slip in healthy eating habits is a learning opportunity. When it happens, review your plan, adjust as needed and get back on track.

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Mixed Nuts

> Short on time? Be prepared with nourishing grab ‘n’ go foods, like yogurt, nuts and fruit.
Eating well doesn’t need to take a lot of time. A little planning helps you eat healthy, even on the run:
 Stock your kitchen with good-for-you snacks, like veggies, fruit, yogurt, cheese, hard-boiled eggs, seeds and whole grain crackers.
 Cook big batches of soup, stew or chili on weekends, then take a welcome cooking break on busy weekdays.
 Cook once. Eat twice. Make more food than you need for one meal and reinvent it for another.
 Shop for healthier convenience foods, such as frozen or pre-cut vegetables, plain frozen fish fillets, shredded cheese and canned lentils.

For more time-saving tips, visit:

> Stressed? Bored? Sad? Eating for reasons other than hunger can lead to mindless munching.
Do you ever find yourself eating, even when you’re not hungry? Do you eat when you are bored or distracted, like when watching TV? Do you eat to deal with stress or emotions? If so, you may be eating more than you think.
If you’re a mindless muncher, try putting these savvy strategies in place:
 Reduce boredom, sadness or stress by taking a brisk walk instead of nibbling.
 Eat mindfully. Don’t eat distracted. Make mealtimes screen-free, eat away from your desk and don’t snack while watching TV.

For tips to beat stress without food, visit:


Check out these dietitian-designed strategies to help you address lifestyle challenges:
 Party time! Eat a snack before you go. You’ll be less likely to overindulge when you arrive.
 Travelling? Pack healthy snacks so you don’t have to buy food at the airport, train station or roadside stop.
 Bring your own snacks to meetings or conferences: pack fruit, veggies and small portions of trail mix so you can skip the treat table.
 Opt out of Friday fast-food lunches at work. Brown bag it, then walk ’n’ talk after you eat.
 Family feast? Eat slowly. Savour each bite. Stop when you’re satisfied, not stuffed.
 Make the most of leftovers. Turn Tuesday’s leftover lentil chili into Wednesday’s vegetarian burritos.
 No time for breakfast? Make extra whole grain muffins, pancakes and waffles to freeze for a quick ’n’ tasty breakfast on a busy weekday morning.


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