Get Your Nutrition Back On Track With A Little Nutrition

Graduate Dietitian, Andrea Braun on Global TV

Uncategorized | September 14, 2016 | By

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Check out A Little Nutrition’s Graduate Dietitian Andrea Braun as she discusses how September can be a great time to get your nutrition back on track…

Why wait until the new year to set goals?

Set S.M.A.R.T goals that are achievable!

Make a plan to meal plan!

Check out the full segment here:

 

Source:

http://globalnews.ca/video/2937408/getting-your-nutrition-back-on-track-with-a-little-nutrition

Back-To-School Nutrition Tips & Meal Ideas (Global TV Interview)

FB global

Today I was on Global TV Winnipeg talking about nutrition for Back-To-School!

>>Click here to watch the interview<<<

Here is a recap of the tips I talked about:

Tip 1: Skip the kid marketed or branded food items and feed your kids every day normal food items.

I think that there is some confusion about what healthy kid food items are, and there is a good chance that if the food item is labeled for kids, it isn’t as healthy as you think it might be.

A lot of kid food products are actually very high sugar, and sodium and really are not the healthiest foods you should be feeding your kids…(think treat foods instead).

Some granola bars are comparable in sugar to candy bars, and kid yogurts have the same amount of sugar in them as ice-cream. No joke.

Tip #2: Limit the purchase of ultra processed food products and read the nutrition label before making a decision. An example would be granola bars, you want them to be less than 10 grams of sugar, and more than 3 grams of fibre!

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Tip #3: You want to start your kid’s day with balanced breakfast including some high quality protein like eggs or cheese! We all know that having breakfast provides important nutrients to help kids perform better in school and stay at a healthier weight!

 

Tip #4: Provide your kids a balanced lunch that has protein, a vegetable and whole grains. My kid’s favourite lunch is these pizza English muffins (left overs from supper last night), and I am personally in love with lunch Bento boxes. These are called Yum Boxes and you can buy them at Generation Green at the forks.  They are great because you can mix and match so many different options.

Check out my Instagram feed >>HERE<<<for weekly posts on what I prepare for my kids lunch.

Tip #5: When the kids get home from school…it’s snack time! Try simple things like fruit and nuts or veggies and hummus.

 

Take care,

~Susan

2 easy “Upgrades” & “Swap Out’s” that can transform your eating!

Back to Basics, Media | April 27, 2016 | By

Susan Watson, dietitian, Healthy Swaps Global TV Interview

>>>Click here to see the interview<<<

You don’t need to go on a diet or spend a ton of money of “health food” products. Eating healthy can be as simple as swapping out staples food item for healthier versions.

Let’s take a look at common food items that we can upgrade that can have a long-term positive impact on our health!

Upgrade to whole grains!

Bread: Go with 100% whole grain whole wheat bread over white bread. Why? 

White bread is refined and has the nutrient-rich germ processed out, as well as beneficial nutrients, vitamins, minerals, protein, fibre and healthy fats. 

Good tasting Whole grain bread

Did you know that not all whole wheat bread is whole grain?

Whole wheat bread is made with whole wheat flour. As sold in Canada, whole wheat flour may have much of the germ removed. Therefore, 100% whole wheat bread may not be whole grain – however, it remains a nutritious choice that provides dietary fibre not found in white bread. Source: Health Canada http://bit.ly/1pCAa6p

So here is a visual on the upgrade

White bread —> Whole wheat bread –> Whole grain bread

bread2

Grains and starches: Go with whole grains like brown rice, wildrice, oats, whole grain pasta, wheat berries or ancient grains like quinoa!

Research is also showing that diets rich in whole grain foods improve cholesterol, blood pressure, improve digestive health and helps manage your weight better!

wholegrains

Swap out foods that have hidden sugar

Yogurt – There a way too many yogurt products on the market right now. The big offenders are flavoured yogurt. Did you know that many flavoured yogurts have the same amount of sugar in them as ice cream? Some have 20 grams or more per-serving. What would you rather have for breakfast, yogurt or ice-cream?

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Best option, keep it simple –> Go with plain yogurt, add fruit. Save flavoured yogurts for a treat or dessert.

Granola bars  -Most granola bars that you buy at the store have a lot of added sugar in them and are more like candy bars. Try to find granola bars at the store that have less than 10 grams of sugar per bar …its pretty hard. These are my favorites.

Peanut butter–  Not all peanut butter is created equal! A lot of peanut butters are filled with added fat, salt and sugar. Go with ones that only have one ingredient …peanuts. This goes for all nut butters. *note: stir them up and keep them in the fridge once you have opened up the jar.

These are just a few “Upgrades” & “Swap Out’s” that I do at home with my family that I find are easy to implement.

Try to upgrade one item at a time, and by no means demonize the foods that you have swapped out. White bread is not evil, it’s just not an everyday food choice. I love to make homemade white bread, and I find it next to impossible to make sushi with quinoa, lol. So take it slow and each time you go shopping decide to try something new by upgrading or swaping out to one of these healthier version!

Take care!

~Susan

Note: A big thank you to Natures Path for sending me product for this interview!

2 in 1 Whole Wheat Pancakes & Waffle Recipe

Whole Wheat Pancakes that taste good

I love recipes that are versatile, and this recipes is a “must have” base recipe you need to add to your recipe collection or master meal list …especially if you have kids that love pancakes and waffles.

I’ve talked about this recipe with a lot with my clients, and it has been well tested, so I am confident that you will love it too!

On the weekend, I like to make pancakes and waffles for my kids and finding the perfect recipe has always been a challenge. I’ve tweaked and altered this recipe to be low fat & low sugar, so I feel good about serving it to my family. You can bump up the fibre and protein with this recipe too by adding ground flax or hemp too!

I love it when I can use one recipe and alter it slightly for different meals. It’s such a time saver!

This recipe is versatile because you can use it to make pancakes or waffles. Yes, one recipe for two types of breakfast meals. The only thing you have to change is a bit of the milk qnty. I’ve tried the waffle recipe to make pancakes without altering the milk, and they are too thick, you so just have to bump up the milk amount, and then it works great for pancakes.

Here are the two recipes. Use this as a base recipe for meal planning. And for something fun, you can add fruit & nuts to the batter too! Ok, lets be honest, for real fun my kids like chocolate chips 🙂

Meal planning tip: Double batch the recipe and make extra and freeze. I use parchment paper to separate the pancakes and waffles before I freeze. Then you have pancakes and waffles on demand for busy mornings!

 

Whole Wheat Pancakes
Serves 4
Quick, easy, tastes great, and kid friendly!
Write a review
Print
Prep Time
10 min
Cook Time
30 min
Total Time
30 min
Prep Time
10 min
Cook Time
30 min
Total Time
30 min
Ingredients
  1. 2 eggs
  2. 2 cups milk
  3. 1/4 cup vegetable oil
  4. 1 tablespoon honey
  5. 1/2 teaspoon vanilla
  6. 4 teaspoons baking powder
  7. 1 cups all-purpose flour
  8. 1 cups whole wheat flour
Instructions
  1. In a blender or mixer, add add wet ingredients (eggs, milk, oil, honey & vanilla). Pulse or mix until all ingredients are incorporated.
  2. Then add the baking powder to the mix.
  3. Turn the blender or mixer on medium speed and add the flour in 1/2 cup increments. Blend until smooth.
  4. Batter is ready to put in the waffle iron.
A Little Nutrition http://www.alittlenutrition.com/blog/

To convert this recipe to make waffles, as mentioned, it is super easy! Just hold back a 1/4 cup milk!

Home made whole wheat waffles

 

As mentioned, I make extra and freeze them. It is such a time saver in the morning!

Make ahead waffles, freezer waffles

 

Whole Wheat Waffles
Serves 4
Quick, easy, healthy, low sugar, kid friendly
Write a review
Print
Prep Time
10 min
Cook Time
30 min
Total Time
30 min
Prep Time
10 min
Cook Time
30 min
Total Time
30 min
Ingredients
  1. 2 eggs
  2. 1 3/4 cups milk
  3. 1/4 cup vegetable oil
  4. 1 tablespoon honey
  5. 1/2 teaspoon vanilla
  6. 4 teaspoons baking powder
  7. 1 cups all-purpose flour
  8. 1 cups whole wheat flour
Instructions
  1. In a blender or mixer, add add wet ingredients (eggs, milk, oil, honey & vanilla). Pulse or mix until all ingredients are incorporated.
  2. Then add the baking powder to the mix.
  3. Turn the blender or mixer on medium speed and add the flour in 1/2 cup increments. Blend until smooth.
  4. Batter is ready to put in the waffle iron.
A Little Nutrition http://www.alittlenutrition.com/blog/
 Hope you enjoy and add this recipe your Master Meal List on your weekly meal plan!

If you are looking for more help on meal planning, check out my online meal planning course. It’s pack with meal planning tools that help you work smarter not harder when it comes to meal planning. Check it out here:

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~ Susan

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