W Eat more leafy green vegetables.

W Pack satisfying snacks that include protein and fibre.

W Cook more whole grains— try quinoa, brown rice or barley.

W Drink milk every day.

W Cook at home more often.

W Enjoy more meals with your family.

W Eat smaller portions.

W Other:

Some Nourishing Moves

Start by looking at your eating habits. Decide what you will tackle first. Be realistic and take it slow— changing a habit takes time. Changes don’t have to be major to have a positive effect, and they all add up.

Here are some ideas to get you started. Use one of these or choose your own. Then move to step 2 and make your goal SMART.

Healthier eating has many benefits, from better health, to having more energy, to feeling good about yourself. The secret to getting there?

Make healthy changes one small step at a time.

MAKE SMART GOALS

BREAK IT UP

Thinking SMART is a useful way to help you frame your small goals or changes.

The best way to achieve a big goal like ‘I want to eat more healthfully’ is to break it up into a number of small, specific goals.

A goal expressed the SMART way

I’m going to eat a leafy green vegetable with dinner at least 3 times this week.

A goal expressed the usual way

I’m going to eat more leafy green vegetables.

SMART stands for Specific, Measurable, Action-oriented, Realistic and Time-framed.

SET-UP-FOR-SUCCESS TIPS • Writing your goal down and tracking your progress can help you focus and stay motivated. Make sure to celebrate your successes and don’t be too hard on yourself when you fall short. It’s part of change. Just keep at it.

My SMART Goal ....................................................................................................................................................

How did I do this week? ........................................................................................................................................

SNACKSTRATEGICALLY

EAT WITH YOUR FAMILY MORE OFTEN

Organized by Dietitians of Canada and dietitians of your region

Eating ‘mindfully’ is a technique that aims to help us focus on what we’re eating and how full we’re feeling. It is a great way to eat the amount of food our body really needs, which is usually less than we would eat when we are distracted.

Start putting these effective mindful eating strategies into practice more often:• Sit at the table during meals and set aside enough

time to enjoy your food.• Turn off the TV and put down smart phone, tablet

and other electronic devices to limit distractions.• Put your fork down between bites.• Eat slowly, appreciating each different taste

and texture. • Eat when hungry and stop when you feel satisfied.

Avocado and Ricotta on ToastA lusciously healthy and easy to make snack. Fresh taste, fibre, protein, a hit of calcium. Who could ask for more?

* Mash a whole ripe avocado.

* Stir in a cup of Ricotta cheese.

* Add the juice of one lime, a shake of hot sauce, plus some chopped tomato, fresh garlic and green onions.

* Spread thickly on a slice of toasted whole grain bread.

* Makes a superb veggie dip too!

Snacking is a great way to keep your appetite in check and prevent overeating later on. Keep in mind that reaching for nutrient-poor snacks can leave you famished an hour later or ready to snooze at your desk.

For staying power, have a nutrient-rich snack with protein and fibre. It will help keep you energized and satisfied until your next meal.

Eating together is a great way to improve eating habits. Studies show that families who eat together enjoy more nutritious foods like vegetables, fruit and milk products.

Cherry Tomato and Feta SpaghettiBusy week? Here’s a recipe that’s made in a flash. While the spaghetti is cooking, prepare the remaining ingredients. Serves 41 pack (375 g) whole wheat spaghetti 2 cups (500 mL) halved cherry tomatoes1/3 cup (75 mL) chopped or torn fresh basil leaves2 tbsp (30 mL) olive oil 2 tbsp (30 mL) lemon juice 1 cup (250 mL) crumbled Feta1/2 tsp (2 mL) chili flakes (optional) Preparation In a large saucepan, cook spaghetti according to package instructions. Drain pasta and return to saucepan. Gently stir in tomatoes, basil, olive oil, lemon juice, Feta and chili flakes. For a more mild flavour use Bocconcini instead of Feta. Bump up the veggies—stir in a few big handfuls of baby spinach, kale, arugula or even peas.

EAT MINDFULLY Ads showing irresistible foods, restaurants with huge servings on over-sized plates, and jumbo bags of snack foods, can tempt us to eat when we’re not really hungry. We can also mindlessly eat too much when we’re distracted—like when watching TV.

Downsizing Tip • Using smaller plates and bowls can help you keep portions in check.

Aim to eat when your hunger is at level 2 and stop at level 4.

Listen to Your Hunger and Fullness Cues

1 2 3 4VERY

HUNGRYSOMEWHAT

HUNGRYALMOST

SATISFIEDSATISFIED

5VERY FULL

For more great recipes and tips, visit nutritionmonth.ca. Make small changes, one meal at a time—Take a 100 Meal Journey.