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FOOD FOR THOUGHT: Healthy Eating Made Easy | Living

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Don't miss our 15 delicious smoothies to help you lose weight

Do your eating habits want a makeover? Despite our good intentions, there are occasions all of us get off observe. To refresh your weight-reduction plan, merely start with the 3 E’s:


Eat early. Breakfast is one of the simplest ways to start your day. It “breaks the fast” after an evening of not eating and boosts your power for the day forward.  If time is brief within the morning, attempt getting a part of your breakfast prepared the evening earlier than.  

Build a whole meal at breakfast. Include fruit or greens, grains and protein. Think outdoors the cereal field with these tasty ideas:

•    Whole wheat tortilla unfold with peanut butter and wrapped round a banana

•    Scrambled eggs, mashed avocado and tomato slices on an English muffin

•    Green smoothie (fruit, spinach,  yogurt and milk)

•    Oatmeal, floor flaxseed, berries and milk. In a rush? Try plain instantaneous oatmeal. It is unsweetened, so you’ll be able to management how a lot sweetness you add. 

•    Whole wheat waffles topped with banana slices and walnuts

•    Whole grain bagel topped with cheese and tomato

•    Yogurt parfait (Greek yogurt, fruit and dry cereal)

Every 4-6 hours

Eat small frequent meals and snacks to unfold your energy all through the day. This helps improve your power and prevents overeating. When you go too lengthy between meals, you get so hungry that it’s arduous to make healthy selections. Everything begins to look good, particularly these high-sugar and high-fat consolation meals. You usually tend to eat rapidly and eat an excessive amount of. These additional energy can result in weight acquire. 

Have a snack if there are greater than 4-6 hours between your meals. Put healthy snacks in your grocery listing so that you at all times have them available.  

Speedy Snacks:

•    Apple slices with almond butter

•    Celery sticks with peanut butter

•    Canned fruit and cottage cheese

•    Homemade path combine (dry cereal, dried fruit and nuts)

•    Melon cubes and cheese

•    Lower fats microwave popcorn 

•    Raw veggies and hummus  

•    Yogurt and fruit

•    Homemade muffin


Good food is certainly one of life’s best pleasures. It’s OK to deal with your self moderately. The secret is to totally take pleasure in what you might be eating.

•    Practise aware eating. Allow your self time to style and revel in each chew with out feeling responsible. A small style could fulfill your craving when you decelerate and savour it. 

•    Eat slowly and chew your food nicely. Put your fork down between bites.

•    Stop eating when you find yourself full or in case you are not having fun with the food.

Hungry for extra? Like @SobeysDietitian on Facebook and Twitter for extra tasty tips and recipes or obtain our schedule of occasions and Healthy Bits and Bites Newsletter on to your inbox. Register at www.sobeyspharmacy.com/e-newsletter. 

Nutrition Events: 

Nutrition Events

Come stroll with the dietitian. Mondays at Sobeys Westside from 10:30 a.m.-noon. Walk at your individual tempo, ask nutrition questions and revel in a snack after the stroll. Call Teresa at 902-755-3645 to register. 

Teresa Flynn is a Sobeys dietitian primarily based in New Glasgow.

Crunchy Granola Parfaits

Serves 8


1½ cups 375 ml Rolled oats

¼ cup 60 ml Chia seeds

¼ cup 60 ml Walnuts, chopped

¼ cup 60 ml Apple sauce, sweetened

1½ tsp 7 ml Cinnamon

½ tsp 2 ml Nutmeg

½ tsp 2 ml Allspice

2½ cups 625 ml Vanilla yogurt, fats free


1. Preheat oven to 325° F.

2. Mix oats, chia seeds and walnuts collectively in a big mixing bowl.

3. Whisk apple sauce and spices collectively in a small bowl. Pour over oat combination

and blend till nicely coated.

4. Line a cookie sheet with parchment paper. Spread combination over paper.

5. Bake for 15 minutes. Stir granola and bake for an additional 15 minutes. The

granola might be dry and golden brown when achieved.

6. Portion out about cup yogurt in every dish. Serve ¼ cup granola over the


Nutrition Information per Serving:

Calories 214

Fat 6 grams

Carbohydrate 32 grams

Fibre 6 grams

Protein 9 grams

Sodium 33 milligram

Tip: Make the granola forward of time. It retains nicely for one week within the fridge

in an hermetic container.

Source: Sobeys Dietitians

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