I’m so excited to be part of this year’s Dietitians of Canada Nutrition Month Campaign. We are celebrating Nutrition Month 2018 by helping Canadians unlock the potential of food to fuel, discover, prevent, heal and bring us together.

Along with my fellow dietitian colleagues, I will help illustrate that food has the potential to:

  • Fuel: Stay energized by planning nutritious snacks into your day.
  • Discover: Foster healthy eating habits in children by teaching them to shop and cook.
  • Prevent: Understand how food can help prevent chronic diseases like type 2 diabetes and heart disease.
  • Heal: Learn how food can promote healing and how dietitians work in health care teams to make a difference.
  • Bring us together: Enjoy the benefits of bringing families and friends together with food.

As you know, in my practice I work with people living with diabetes and people who want to manage their weight through a non-diet approach, but there are so many dietitians who work in other diverse areas of nutrition too!

Did you know that you can find dietitians working in many places, including hospitals, grocery stores, community health centres, universities, rehabilitation facilities, seniors’ residences and long-term care settings?

We all have one thing in common: We love food – it unites us all! Whether we are counselling a patient recovering from a heart attack, teaching a cooking class or taking students through a tour of a grocery store, we are all passionate about the potential of food and its connection to health. You will learn so much this month about the amazing potential of food!

To make Nutrition Month come alive, I’m going to be focusing on food having the potential to fuel by providing you some awesome snack tips! As many of you know I LOVE snacking I have an entire drawer in my office dedicated to snacks. I honestly was never much of a 3 meal kinda gal and spent most of my life snacking and grazing… it what works for me and even more so now than ever with owning a business!

Here are five helpful snacking tips:

  1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.
  2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.
  3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?
  4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.
  5. Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day.


Dietitians provided tips about their favourite snacks. They recommend looking for snacks with some protein and fibre. Here are 11 great ideas!  *Great to keep in your bag, car or desk drawer

  1. Carrots and peppers with hummus
  2. Almond butter on banana slices
  3. Greek yogurt topped with berries
  4. Whole grain toast with peanut butter
  5. Cheddar cheese and apple slices
  6. A small handful of trail mix made with nuts, seeds, and raisins*
  7. Roasted chickpeas and popcorn mix*
  8. Whole grain cereal with milk
  9. Sliced vegetables with yogurt dip
  10. Tuna on crackers
  11. Whole grain toast with avocado and sesame seeds

Interested in a great snack dip? Try this Mint Basil Guacamole Recipe! 

Nutritiously yours,



Adapted from the Dietitians of Canada’s Nutrition Month campaign materials. Find more information about Nutrition Month at www.nutritionmonth2018.ca.