Motiva Nutrition
By Nathalie Roy, Dietitian
Sometimes, a little bit of info can make a big difference.
At Motiva Nutrition, we believe in simplicity and that eating healthy doesn't have to be complicated.
To eat better, you need to plan better
Did you know that planning meals ahead of time can save you time, money and energy?
According to a 2017 study, Canadian households discard an average of 140 kg (or 308 pounds) of edible food per year averaging at approximately 1,100$ per year per family.
At Motiva Nutrition, our Menu Planning consultations can help you better plan your meals so you can save money, time and energy.
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Want to start saving money today?
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The benefits of berries
In addition to being naturally delicious, they offer a variety of nutrients such as carbohydrates, fiber, vitamin C, and more. They are also very versatile and can nicely complement your meals and snacks. Don't hesitate to add them to your salads, your oatmeal, your smoothies or your muffins. Just a few slices can also add a burst of flavor your water or yogurt.
Snack Idea: Thaw out half a cup of frozen raspberries or blueberries in the microwave for about 20 seconds. Add half a cup of vanilla yogurt and a tablespoon of your favorite nuts, and you're good to go. The yogurt's coolness combined with the berries and their juices and the crunchy nuts make this combination a delightful dish to savor.
Water: the drink of choice to help quench your thirst
Here are a few tips to add a little sparkle to your water:
- Add pieces of fresh or frozen fruit such as pineapple, citrus fruits, strawberries or blueberries.
- Add cucumber slices.
- Add fresh herbs such as mint or basil leaves. You can even try a stem of lavender.
- Use plain or flavored sparkling water (unsweetened).
Eating healthy ... at the restaurant
With restaurant meal options not always being the healthiest, making healthy food choices when out and about can be a challenge. I invite you to consider the following 5 tips the next time you eat out:
1 - If you order a large dish, ask for a takeout container at the beginning of meal and set aside a portion to take home.
2 - Choose options that are steamed or baked rather than deep fried.
3 - Ask for sauces to be served on the side. Doing so allows you to control the amount you consume.
4 - Feel free to ask questions. Don't be afraid to ask how the dishes are prepared and request a healthier version if possible. Sometimes, a chef can easily prepare a dish with less sugar, fat or salt, or with more vegetables.
5 - Substitute French fries for vegetables or a salad.
