TIP 5: Get frozen! For healthy meals in a flash, pack your freezer with nutrient-rich frozen foods.

5Nutrition-Month-2013-Resource-Manual-3

FIVE FROZEN FOODS FOR THE FREEZER
When buying frozen packaged foods, choose nutrient-rich ones with more vitamins, minerals and fibre, and less sodium, fat and sugar. Look for plain frozen foods that you can season yourself.
• Vegetables. Along with peas and corn, try frozen leafy greens such as spinach, kale or mixed Asian vegetables. Frozen is just as nutritious as fresh!
• Fruit. Frozen peaches, mangos and berries make quick smoothies for tasty, healthy breakfasts and snacks on the go.
• Fish. Keeping plain, unbreaded fish fillets such as salmon, trout or Arctic char in the freezer makes it easy to enjoy fish at least twice a week.
• Meat and poultry. Freeze small amounts of nutrient rich fresh cuts of red meat (beef, pork or lamb), turkey and chicken for faster defrosting.
• Pasta. Plain cheese ravioli, topped with tomato sauce and served with a leafy green salad, makes an easy mid-week meal.

Bonus items! Freeze small amounts of shredded Parmesan cheese, nuts and
chopped herbs. Add them to meals for a quick burst of flavour.

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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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