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  • Angie Kouroupaki, MSc

30 Nutritional Tips

Updated: Nov 6, 2019

Look Better - Feel Healthier


1.Use an oil spray which delivers a fine mist of oil When cooking spaghetti

Bolognese strains off any fat from the meat before adding the sauce.


2. Whole grains are a good option! Choose whole-grain foods, such as whole-wheat bread, rye bread, brown rice, popcorn, oatmeal and whole-grain cereal.


3. Chicken, fish and beans are good choices for protein. Remove skin and visible fat from poultry. If you do eat red meat, limit it to once in a while, keep portion size small and choose the leanest cuts.


4. Read food labels Pick healthy foods that provide nutrients like vitamins, minerals, and dietary fiber but limit sodium, added sugars, saturated fat and trans fat.


5. When you cook at home you have more control over ingredients and portion sizes, so aim to cook at home more often than eating out. Get great recipes and tips at  heart.org/recipes.

6. For snack time, keep fresh fruit and pre-chopped or no-chop veggies on hand. Your family is more likely to grab fruits and vegetables over other items if they’re readily available.


7. Enjoy  fish high in omega-3 fatty acids. Oily fish such as salmon, mackerel, trout and albacore tuna are good choices. If you are vegan the flax seeds are a great alternative of omega-3 !


8. Break up with Sneaky Salt!  Take the pledge and learn how to reduce the sodium your family eats.


9. A small handful of nuts or seeds can be a satisfying and healthy snack. Look for unsalted or lightly salted nuts. Almonds, hazelnuts, peanuts, pecans, pistachios and walnuts are all good choices.


10. Vegetables and fruits are loaded with nutrients and fiber, and typically low in calories and sodium. Fresh, frozen or canned produce can all be healthy choices, but compare food labels and choose wisely.


11. Use fresh or dried herbs and spices or a salt-free seasoning blend in place of salt when cooking. Add a squeeze of fresh lemon or lime to add flavour to cooked foods.


12. Package your own healthy snacks. Put cut-up veggies and fruits in portion-sized containers for easy, healthy snacking  on the go, without the added sugars and sodium.


13. Cook vegetables in healthy ways  that will help bring out their natural flavours, including roasting, grilling, steaming and baking.


14. Try sparkling water, unsweetened tea or sugar-free beverages instead of sugar-sweetened  soda or tea. Add lemon, lime or berries to beverages for extra flavour.


15. Enjoy fruit for dessert most days and limit traditional desserts to special occasions. 


16. Instead of frying foods – which can add a lot of extra calories and unhealthy fats– use cooking methods that add little or no solid fat, like roasting, grilling, baking or steaming.


17. Schedule time each week to plan healthy meals. 


18. Keep your recipes, grocery list and coupons in the same place to make planning and budgeting easier.


19. Serving size does not always equal portion size. Check the serving size and servings per container because what might seem like a typical portion could actually equal two or more servings.


20. Try a meatless meal each week. Vegetables and beans can add protein, fiber, and other nutrients to a meal.


21. Eating healthy on a budget can seem difficult, but it can be done! Many fruits, vegetables and legumes (beans and peas) cost less than £1 per serving.


22. Watch out for added sugars. They add extra calories but no helpful nutrients. Sugar-sweetened beverages and soft drinks are the number one source of added sugars for most of us.


23. Eat the rainbow: A fun and tasty way to make sure your family is eating a good variety of fruits and vegetables is to eat as many different colours as you can each day.


24. 5 servings of fruit and vegetables each day.


25. Buy cold pressed extra virgin olive oil. Cold pressing protects the qualities of the oil .


26. Use avocados as an alternative to butter in sandwiches. Avocados contain extra nutrients.


27. Eat one or two portions of oily fish a week instead of red meat products to increase your essential fat intake over saturated fat.


28. Try a handful of nuts as a snack to boost your unsaturated fat intake.


29. Use food labels to choose foods with no more than a 1/3 of the calories from fat per portion.


30. Avoid non-milk extrinsic sugars. These can cause their blood sugar levels to fluctuate and are linked with poor appetite control and tooth decay. To achieve this they should avoid foods with added sugar such as soft drinks, confectionery, breakfast cereals and ready meals.

You should also limit the amount of fruit juice and smoothies you drink to a total of no more than 150 ml, or a small glass, a day.

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