Tip #3 Get stocked! A well-equipped pantry makes cooking a nutritious, delicious meal easy, any day.



When buying packaged foods, choose nutrient-rich ones that offer more vitamins, minerals and fibre, and contain less sodium, fat and sugar. Look for canned foods, such as beans, tomatoes or fish, without added salt.
•Legumes, including canned or dried peas, beans and lentils. These protein-rich plant foods make
satisfying soups, stews and chilies that are deliciously nutritious.
•Tomatoes, whole, diced or crushed, in cans. These make a beautiful base for a simple pasta sauce,
soup or casserole.
• Fruit, dried, jarred or canned. Try adding a scoop of mashed canned pears to pancakes, muffins or
• Fish, such as canned salmon and light tuna packed in water. These make tasty, protein-packed
sandwiches, and they’re healthy additions to casseroles and pasta dishes.
• Whole grains, such as quinoa, parboiled brown rice or oats. Keep a variety of whole grains on hand
for a nutrient-rich side dish or main meal.
Bonus items!
Flavour boosters such as fresh garlic, spices, flavoured vinegars and reduced-sodium broths liven up cooking without lots of extra salt or fat

About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
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