Every year, March is dedicated to promoting nutrition and raising awareness about the importance of a healthy, balanced diet. It’s the perfect time to embrace better eating habits and discover new ways to nourish your body.
The Importance of Good Nutrition
Good nutrition is key to maintaining overall health, preventing disease, and improving your well-being. A balanced diet provides the essential nutrients needed to fuel your energy, strengthen your immune system, and support your long-term vitality. By adopting healthy eating habits, you can enhance your quality of life and reduce the risk of chronic diseases, including obesity, diabetes, heart disease, and certain cancers.
Adopting a Balanced and Varied Diet
Each food group provides essential nutrients that our bodies need to function properly. Here are a few tips to help you build a more varied and balanced diet:
- Eat more fruits and vegetables - Packed with vitamins, minerals, and fibre, fruits and vegetables should make up half your plate. Aim to eat at least 5 servings of fruits and vegetables each day. Mix up the colours and types to maximize your nutrient intake.
- Include protein-rich foods – Protein provides vital nutrients like vitamins and minerals and helps build and repair body tissues. Just like carbs and fats, protein is also a source of energy. You can find protein in dairy products (milk, cheese, yogurt), eggs, fish, legumes, meats, nuts, seeds, and poultry.
- Choose whole grains – Foods like brown rice, quinoa, oats, and whole-grain bread are rich in fibre and nutrients. Whole grains contain all parts of the grain, making them a healthier choice.
- Limit processed foods – These often contain excessive amounts of sodium, sugar, and saturated fats. With their growing availability and popularity, overconsumption can increase the risk of chronic diseases.
Make Water Your Go-To Beverage
Water is essential for the proper functioning of our bodies and supports a range of vital functions. According to the Government of Canada, it’s recommended to drink about 2 litres of water per day for adults and 1 litre for children. You can also hydrate with herbal teas, soups, and water-rich fruits, such as watermelon and cucumber.
Meal Planning and Preparation
Meal prep can seem like a chore, especially when our days are packed. However, by using a few simple tricks, you can make the process more efficient and less time-consuming. Here are some tips to maximize your time in the kitchen:
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Create a shopping list – Take a moment each week to plan your meals. Knowing what you’ll cook in advance allows you to make a detailed shopping list, helping you avoid multiple trips to the store. This also reduces impulse buys and ensures you have everything needed for balanced meals.
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Cook in advance – Prepping meals ahead of time ensures you get more veggies, protein, and whole grains into your diet. Try washing, peeling, and chopping your produce right after your market run, then store it in airtight containers in the fridge. This will save you valuable time when meal prepping later.
- Batch cook – Cooking in large batches is a great way to save time. Prepare meals that you can easily store in the fridge or freezer. That way, you’ll always have a ready-to-heat meal for those days when time is tight.
- Use versatile ingredients – Choose ingredients that can be used in multiple dishes. For example, roasted veggies can be used as a salad topping, a side for the main course, or wrapped in a tortilla.
- Try new recipes – Avoid monotony by experimenting with new dishes. Draw inspiration from global cuisines to diversify your meals and enjoy new flavours and textures.
Looking for inspiration? Check out our delicious recipes.
Nutrition Month is a great opportunity to reflect on and improve your eating habits. By adopting a healthy, balanced diet, you're taking charge of your health and overall well-being. This month, explore new recipes, try unfamiliar foods, and enjoy quality time around a delicious meal with your loved ones.