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Manage your munchies and fuel up: Five tips for Nutrition Month!

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Cashews spilling out of a white bowl.
Try to keep treat-type snacks out of sight so you’ll be less likely to nibble. Nourishing snacks like nuts can be kept within reach!

March is Nutrition Month in Canada. For the last two weeks, dietitians Marianne and Rebecca have been sharing their tips for small, nourishing changes that we can all make to boost our health.

This week, they're offering five more tips to help you on your 100 meal journey. Don't miss the tips for week one and week two.

Manage munchies! Keep treat-type snack foods out of sight so you'll be less likely to nibble.

Studies show you are more likely to choose available, easily reached foods, so try these tips to make the healthy choice, the easy choice:

  1. Keep nourishing snacks (e.g., hardboiled eggs, cut-up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so that something healthy is the first thing you see.
  2. Put high-fat, high-sugar treats like cookies into non-transparent containers at the back of the fridge or cupboard so they're out of sight.
  3. Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

Healthy Families BC has tools and tips to check if your home and work are set up to make healthy choices easy.

Fuel up! Eat fibre and protein-rich foods for long-lasting satisfaction.

Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre and protein-rich foods to your meals. Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction!

  1. Fibre up. Choose more vegetables, whole fruits, whole grains (e.g., barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g., lentils, black beans, chickpeas).
  2. Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (e.g., eggs, pulses, tofu) and milk products.

What small, nourishing changes have you made this month?

These tips are adapted from the Dietitians of Canada’s Nutrition Month Campaign materials. Find more information about Nutrition Month and join other Canadians on a 100 meal journey.