TIP 4: Put your fridge through basic training! Fresh, simple foods start off meals in the right direction.


When buying packaged foods, choose nutrient-rich ones that have more vitamins, minerals and fibre, and less sodium, fat and sugar.

  • Milk, yogurt and cheese. With up to 16 essential nutrients, milk products make a super snack or a smart addition to cooking and baking. Choose lowerfat milk products.
  • Fresh vegetables and fruit. They’re filled with fibre, vitamins and minerals for good health. Keep colourful cut veggies and fruit ready for grab-and-go snacks.
  • Eggs. A very versatile source of protein! Cook up a quick frittata, burrito or omelette for breakfast, lunch or dinner.
  • Hummus or bean dips, such as black bean or white bean. Legumes are loaded with protein and fibre, and they make tasty dips for veggies.
  • Natural nut butters. For a superb nutty taste, choose natural nut butters, such as peanut or almond, with no added sugar or salt.

Bonus items! A big, juicy squeeze of lemon or lime, or a small splash of lower sodium
varieties of condiments such as salsa, pesto or soy sauce, can make healthy meals pop with flavour.

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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