Improving your Health with The Mediterranean Diet

Written by Evita Basilio BSc Nutrition

Reviewed by Andrea Miller MHSc, RD

What is the Mediterranean Diet?

The Mediterranean Diet is not actually a “diet”, it is a lifestyle. It is the eating pattern followed in many Mediterranean countries. Research shows that these populations of people are healthier and have less risk for heart disease than we do in North America. This eating pattern focuses on plant-based foods including vegetables, whole grains, nuts & seeds; it limits or minimizes meat, sweet foods, and dairy products.

How to Eat Well While Eating Out

By Dianna Yanchis BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

Eating out at restaurants or fast-food joints is fun, sociable and convenient. However, dining out can lead to overeating and poor food choices as restaurant foods are often prepared with extra fat, sugar, sodium and calories. Here are some tips to make heart smart choices and stay on track with health eating while dining out!

Nutrition Book Reviews

Written by Sarah Chmielewsk BASc Nutrition

Reviewed by Andrea Miller MHSc, RD

Looking for a reliable evidence-based nutrition book can be a huge challenge. Walk into any major bookstore and head to the nutrition and cookbook section and you are faced with literally hundreds of choices. Books written by celebrities, yoga masters, medical doctors, counsellors and ‘health coaches’ line the shelves. Trying to navigate through the countless choices, to find something that is both relevant, and reliable, is a bit like looking for Waldo.

Camping and Eating Well

By Dianna Yanchis BSc (Nutrition)

Reviewed by Andrea Miller MHSc, RD

With the summer season quickly approaching, many people are booking their vacations and are ready to enjoy the beautiful weather. Camping is a great summer activity that allows friends and family to spend time with each other while enjoying the outdoors. With few resources and little time it can be difficult to prepare healthy meals and snacks.  Here are a few tips on how to eat well, during your next camping trip!

The Importance of Eating Mindfully

Andrea Miller MHSc, RD

April 2016

Mindful eating involves paying full attention to the experience of eating and drinking. It involves paying attention to the colors, smells, textures, flavors, temperatures, and even the sounds (crunch!) of our food. Many social and environmental factors can stand in the way of being able to eat mindfully. Mindfulness helps us break free from routine eating habits by examining the thoughts, feelings and internal pressures that affect how and why we eat.

Take a 100 Meal Journey to Health

Andrea Miller MHSC, RD
March 2016

The Dietitians of Canada, Nutrition Month 2016 campaign is dedicated to supporting Canadians to make small changes to their eating – one meal at a time. The slogan for the 2016 campaign is Take a 100 meal journey: make small changes, one meal at a time. The goal of the campaign is to provide information and guidance to make it a little easier for Canadians to choose, eat and enjoy healthy food.

Healthy Holiday Eating

By: Dianna Yanchis, BSc (Nutrition) Candidate
Reviewed by Andrea Miller MHSc, RD

Holidays bring family and friends together to celebrate traditions and spread holiday cheer. They also bring many opportunities for socializing and festive feasts. This makes sticking to your healthy eating plans very challenging. Here are a few ideas to help you enjoy your favourite foods while saving some room for healthy eating.