Top Ten Tuesday: Tips for Healthy Eating

 

 March is nutrition month and as it winds down I thought it would be a good reminder to go over some tips for helping our families eat healthier.

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1. Eat Carbs!
I know it goes against most of the diet hype out there but carbohydrates are not evil. Our bodies need them as fuel. Eat less filler carbs: white breads, white pastas, cakes, cookies etc and more whole grains, fruits, vegetables and legumes.

2. Fat gives us energy and is important for our brains; so don't cut it out completely. Choose lower fat options and aim for 2-3 Tbsp of unsaturated fats per day.

3. Get full on fibre.
We rarely eat enough fibre. Women should aim for 25g and men 38g per day. Eat lots of fruits and veggies and read labels to know if your food is a smart fibre choice.

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4. Dairy for bones.
Milk products are key sources for calcium, vitamin D, phosphorous and magnesium. Milk is fortified with Vitamin D, it helps calcium to be absorbed. Choose low fat options but aim to consume 2-3 servings for adults and 3-4 servings for kids per day.

5. Colour your plate
Eating one dark green and one orange vegetable each day gives you a great start at rounding out your vitamins. Broccoli, spinach, yams, and carrots are great examples.

6. Drink up
Hydrate with water. Swap out juice and pop for water as much as you can. If you've increased your fibre intake it is especially important to make sure you're getting enough fluids to keep things moving :)

7. Moderation not elimination
You can still have your cakes and cookies just choose less of them on a not so often basis. A healthy diet can handle a little indulgence every once in a while especially if my your overall happiness is at risk. :)

8. Protein sources
Meat is a great source of protein, B vitamins, iron and zinc. Choose leaner cuts and trim fat. Don't forget about non-meat sources like beans, tofu, eggs and lentils. They are also good sources of protein and fibre.
I like to do a vegetarian supper twice a week to help me include non-meat protein in our diet.

9. Here fishy fishy
Eat 2 servings (2.5 oz) of fish per week. I have a hard time with this but it's important for cardiac health and brain development in kids.

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10. How much?
Watch serving sizes. We tend to overestimate the amount of fruit and veggies we eat and underestimate dairy and meats. Canada's Food Guide to Healthy Eating gives easy to follow examples.

The great folks at Dietitians of Canada have compiled a great site chock full of nutrition tips if you're looking for more info or definitions.

For more Top Ten fun go visit Angie

Top Ten Tuesday: Baby Names

With less then 2 months to go for this pregnancy the most common question we get is have you decided on names? The answer is yes! We have a boy name complete with first and middle and a girl name with a middle that is less certain but we have ideas.

There are so many resources out there if you are looking for baby names or names for your dog or goldfish cause they gotta have names too right?

1. The Baby Name Wizard is my favourite baby name book of all time. It was given to me when I was pregnant with Isabel and it makes name searching fun. Names are organized into categories like Guys & Dolls and Why not? Sibling name suggestions are also given. Love it.

2. Baby Names World is a great site. It gives the meaning and has surveys from people with the name so you can read responses from people with first-hand experience.

3. Nymbler allows you to type in names that you like and get suggestions based on those names. I spent the better part of an evening sitting on the couch reading Nymbler's suggestions and vetoing them with my husband.

4.  Name Berry is another one of my most frequented baby names site. Shows current name searches and trending names.

5. The Bump has some great resources. I particularly like the baby names community forum board that allows you to post your own polls and have people vote.

6. The Baby Name Wizard site has name maps and popularity over time.

7. SSA name lists by year and state.

8.  Baby Names gives meanings and has trending names of the day on the front page. This is great of you are like me and want to avoid popular names.

9.  Your family tree. Middle names for me are a way to honor a family member so I have been using Geni to double check my grandmother and great grandmother's full names.

10. Behind the name gives meanings and popularity by country.

Go visit Angie for more top ten fun.