Meal Planning Archives - Andrea Miller MHSc, RD Consulting Dietitian

Food Allergy Awareness Month – May 2019

by andream Published May 4, 2019 Leave a comment

Written by Gaby Burt-D’Agnillo, BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

May is Food Allergy Awareness Month in Canada. To raise awareness and educate the public, let’s talk about food allergies, symptoms, and common food allergens in Canada.

Food Allergy vs Food Intolerance

Food allergies are caused by a reaction of the body’s immune system to a specific food or food component, known as an allergen. If you have an allergy, your immune system is hypersensitive to a particular allergen and releases antibodies called immunoglobulins causing an allergic reaction. Food intolerances are also characterized by an abnormal response to a food product, but differ from food allergies as they do not involve antibodies and symptoms may not be as severe. Lactose intolerance is an example of a food intolerance.

Freezer and Pantry Staples

by andream Published February 4, 2019 Leave a comment

Guest writer Heather Bray RD

Reviewed by Andrea Miller MHSc, RD

The colder months can make life a little more difficult; commuting to work takes longer, waking up early is harder and even getting to the grocery store is more challenging (especially if you live in an area with big winter storms). Lack of sunlight and colder temperatures can make cooking feel daunting.

We have a New Food Guide and this Dietitian Loves it!

by andream Published January 23, 2019 Leave a comment

Written by: Andrea Miller MHSc, RD

The newest installment of Canada’s Food Guide was launched in Montreal, on Tuesday January 22, 2019 by Federal Health Minister, Ginette Peptitapas Taylor.

This food guide takes a modern approach to communicating nutrition information to consumers, health professionals and policy makers. On the brand new Health Canada website there is a suite of resources that includes information related to healthy food choices, eating habits, recipes, tips for meal planning, and nutrition information for individuals of all ages and stages of life.

Making Changes

by andream Published January 1, 2019 Leave a comment

Guest writer Heather Bray RD

Reviewed by Andrea Miller MHSc, RD

Happy New Year!

January is the month of new beginnings, a fresh start, a new year. For many of us, New Year’s Resolutions are on our minds. Perhaps you haven’t made your resolution(s) yet, or maybe you have something in mind but aren’t sure how to make it happen. As we welcome 2019, we’d like to address making changes and resolutions from a non-diet, mindful and positive perspective. We want to focus on overall health and wellness by suggesting non-diet, non-weight focused ideas of changes, you can make in the new year. Think of what you can add or change that will add value to your life.

Tips for a Healthy Holiday Season

by andream Published December 11, 2018 Leave a comment

Written by Gaby Burt-D’Agnillo, BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

When the year comes to an end, we enjoy spending our holidays in the company of friends and family. Nothing brings people together better than food! As we prepare for cheerful parties, heart-warming meals, and festive drinks, it’s important to remind ourselves of a few key strategies for healthy eating. This month, we’re bringing you quick tips for maintaining a balanced diet, staying active, and being mindful during the holiday season.

Smart Snacking

by andream Published November 25, 2018 Leave a comment

Written by Sharon Charles BSc Nutrition (Candidate)

Reviewed by Andrea Miller MHSc, RD

Do you find yourself snacking in between work or classes? Need an extra boost between meals? Look no further! Here are our top 15 snacks that are sure to satisfy your cravings.

Looking for a crunch?

Pair your favorite crunchy vegetables with dips!

Some crunchy vegetables include:

Healthy Food Swaps

by andream Published September 9, 2018 Leave a comment

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

Most of us have heard that it is better to eat whole wheat bread than white bread, or skim milk instead of whole milk. Whole wheat bread has more nutrients, and skim milk has a lower fat content – both healthy food swaps. While these swaps may seem small, depending on your health goals, they can make a significant difference over time. These are just some of the many possibilities of foods that can be swapped out with healthier alternatives. Whether you wish to add protein, fibre, or vitamins, or reduce fat or calories, here are some easy food swaps to try out.

Summer Healthy Eating Tips

by andream Published July 20, 2018 2 Comments

Written by Erika Martin BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

With all the barbeques, gatherings and social events that seem to come along with warm sunny weather, it can sometimes be overwhelming to make healthy food choices during the summer. Luckily, during the summer we can enjoy a wide variety of fruits and vegetables in season, which are a great way to add vitamins, minerals and fiber into your diet. Here are some tips for how to eat healthy in the summer, how to pick the freshest fruits and vegetables, and a few recipes for you and your friends to enjoy this season.

Five Ways to be a Better Shopper

by andream Published June 27, 2018 Leave a comment

Written by: Gaby Burt-D’Agnillo BSc Nutrition Candidate

Reviewed by Andrea Miller MHSc, RD

The grocery store is essentially the foundation of our diets. It’s where we discover a variety of healthy, colourful, and nutritious foods to feed ourselves and our families. With a few resources and some of our favourite tips grocery shopping can be efficient as well as healthy – so let’s review five easy tips and tricks for getting the most out of your supermarket experience.

7 Tips for Making Changes and Sticking to Them

by andream Published January 31, 2018 Leave a comment

Written by Hilary Rock BSc, Nutrition

Reviewed by Andrea Miller MHSc, RD

It is no secret that changing your lifestyle can be very challenging. Part of making changes, has to do with how you approach change. Changing your habits is a process that involves several stages and it may take some time before the changes become new habits. Use these tips for setting healthy eating and active living changes you can stick to.