2. Health Info Public Health March 2016

3. Nutrition Month 2016

4. Take a 100 meal journey! Choose foods with good nutritive quality!

5. Bring back life to your meals! Forget the restaurants! Prepare a good and fast meal with leftovers. Extra chicken: roll in tortilla bread with shredded carrots, cheese and plain greek yogurt Extra veggies: put them on whole grain bread garnished with hummus Extra whole wheat pasta: mix them with tomato sauce, lentils and cheese

6. Swap Your Sip Swap sugary sips for: Water – plain or fizzy. Add flavour with a wedge of citrus or cucumber slices. Milk. Go plain and lower-fat. Sprinkle with cinnamon.

7. Snack Switch Up Trade your treat! Choose nutrient-rich snacks. Raw veggies + hummus An apple + cheese cubes A couple of dates + nut butter ½ whole grain bagel + strawberries

8. Sub Take Out for “Cook-In”! Bring back kitchen fun by switching up how you cook and serve meals: Invent your own taco, fajita or salad bar. Make pizzas with whole grain flat bread. Prepare hearty sandwiches for supper.

9. Bump Up Nutrition! Add lentils to ground meat. Sub plain Greek yogurt for sour cream or mayonnaise. Replace half of the white flour with whole grain flour in baked goods. Swap ¼ of the sugar in baking recipes with skim milk powder.

10. Take the 100 meal journey. Make small changes, one meal at a time. www.NutritionMonth2016.ca www.dietitian.ca/find Nutrition Month 2016