EatRight Ontario is a program that provides nutrition and healthy eating tips and advice by connecting Ontarians to Registered Dietitians through their website, email and phone service for free.
Today we have two EatRight Ontario Registered Dietitians who are able to answer your healthy eating and nutrition questions live. Welcome ERO Dietitian Liz and ERO Dietitian Martha.
Hi Adele and everyone tuning in! Martha, Rita, Nicole and I are excited to be here today.
We can not promote any product or service as we must remain impartial. There is no known harm to using PAM cooking spray. For more low fat tips on cooking and other healthy cooking methods, see our website or call our toll free number to speak with one of our registered dietitians.
Before a workout it's best to have a snack with mostly carbohydrates, a little protein and low in fat. Examples include whole wheat crackers with hummus, granola bar, whole grain cereal or low fat yogurt. Call us for a handy factsheet on snacks before and after working out.
Great questions so far!!!
Please keep in mind If you have questions of a more personal or complex nature these can be answered individually through the Email-a-Dietitian service at www.eatrightontario.ca or by calling EatRight Ontario toll-free at 1-877-510-510-2
Hi Melissa! Any kind of nuts are a healthy choice. All nuts contain healthy fats which can help keep your heart healthy. Watch portion sizes, one serving of nuts is equal to 1/4 cup on Canada's Food Guide. This will count towards his Meat and Alternative servings for the day.
As a vegetarian it's important to include foods that are rich in iron and protein. These included legumes, nuts, seeds, peanut butter, tofu and other soy products. Since no ONE food meets all your nutrition needs, there isn't one that's essential for good health. We have great guidelines on how to get all the nutrients you need as a vegetarian. Please call our toll free number to get your free copy.
Hi Shannon - great question. Instead of meat, try legumes (dried beans, peas and lentils), eggs, nuts, seeds (and their butters) and tofu. These are healthy substitutes for poultry and fish as well. Don't forget - we get protein from milk and milk products as well. Lots of great recipes on our website. Check out our sample menu for vegetarians for more meatless ideas.
Unsweetened coconut water can provide your body with water and some carbohydrates before a work out. Water will help to prevent fatigue and dehydration while the carbohydrates can help maintain or stabilize your blood sugar levels and provide fuel to your working muscles.
We don't recommend weight loss plans for children. They're still growing so this can be harmful to their growth and development. We recommend letting the child grow into their weight as they get taller. We have great suggestions on how to promote a healthy weight in young children and a set of guidelines we can send you. Please call our toll free number for this free resource.
EatRight Ontario can be reached at any time through the Email-a-Dietitian service or by calling toll-free at 1-877-510-510-2
Hi Andrea - this is a common question. Try to leave a couple of hours after eating before going to bed. The only reason for this is to prevent heartburn.
Hey Cara - no, almond milk isn't better than soy or regular milk. Almond milk doesn't have the same nutrition that a fortified soy beverage or regular cow's milk provides. You're better to snack on almonds or enjoy almond butter on toast!
Mornings certainly are hectic! Some quick and fast ideas for breakfast include fresh fruit a homemade muffin or a low fat granola bar. Yogurt or milk can add some needed protein in the morning. A good grab and go breakfast can include about a quarter cup of nuts (non- salted) an apple and a thermos of low fat milk. A bagel with natural peanut- butter is also portable.
Amanda, to reduce sodium try to stay away from convenience foods, frozen foods, canned and packaged foods and eat at home more often. Think Fresh is Best! Prepare your foods from scratch and use reduced sodium condiments or the regular ones in smaller amounts. When reading labels, choose products that have less than 5% DV for sodium. Call our toll-free number for more tips on choosing and preparing lower sodium foods and meals. Or check out our website for great low sodium recipes and meal plans.
Don't forget......If you have questions of a more personal or complex nature these can be answered individually through the Email-a-Dietitian service at www.eatrightontario.ca or by calling EatRight Ontario toll-free at 1-877-510-510-2
Flavour packages with artificial sweeteners are a way to spice up your water without adding calories. Avoid flavour packages that use sugar. You can also add lemon, lime or cucumber slices or berries to your water for added flavour.
Some more great info for you....EatRight Ontario also has handouts that you can request through the Email-a-Dietitian service or over the phone.
They also link users to community services in their area, like Diabetes Education Centres.
Hi Tina! Great question. Tip 1: Try not to change too many things at once. Focus on changing 2-3 habits at a time until they are part of your routine. Once you accomplish a goal, set another. Focusing on too much at once doesn't work! Tip 2: Don't skip meals! Make sure to include 3 meals each day leaving no more than 6 hours between your meals. Tip 3: Balance your plate at lunch and dinner. Make your plate 1/2 vegetables, 1/4 meat or meat alternatives and 1/4 grains or starch. Give us a call or send us an email on our website www.eatrightontario.ca for more tips on accomplishing your goals!
Somebody's anxious to get that BBQ fired up! Vegetables in general are a healthy choice adding fibre, vitamin C and minerals to a summer meal.
Charring of vegetables can produce harmful cancer causing compounds. Try BBQing your vegetables at a lower heat or on the upper rack of your BBQ. If you don't have an upper rack, try raising the rack further off the flames. Never over cook your vegetables, regardless of the cooking method. Quick cooking methods tend to help vegetables retain their nutrients more. Enjoy a variety of vegetables prepared in a variety of ways to maximize your benefits. For food safety and BBQing safety tips, see our website or call us for more information.
Jamie, as long as you're drinking alcohol in moderation (less than 3 drinks/day for men and less than 2 drinks/day for women), there is no detrimental effect on your health. Red wine has some healthy properties because of its antioxidant qualities, but there's no conclusive research stating which alcohol is the best.
Hey Mackenzie, while you may have heard claims that certain spices have specific health benefits, there isn't enough research right now to point to eating more of certain spices over others for the healthy person. In general, all spices (and herbs) are a great way to add flavour to dishes without the added sodium. If you have a specific spice in mind, or a health condition that you're managing, give us a call so we can investigate this further.
No problem Helen:) Glad you are loving it