The start of a new year often brings resolutions to eat better and get active. With the latest diet trends and celebrity weight loss stories hitting the internet and newsstands, it’s easy to get swept up in the promise of a quick fix.
I read somewhere that by February, 90% of dieters have ditched their “healthy eating” regimes. If you have been on a diet, chances are you already know that it can be impossible to stick to. Dieting, with its strict food rules and “good” and “bad” foods lists, can lead to feelings of deprivation, anxiety, and guilt. Also, many of the things people do for the sake of weight loss are harmful to their physical and mental health.
But don’t despair! In contrast, healthy eating should be flexible and make you feel good. Research clearly shows that making small changes to your eating habits over time works best. Here are few things to consider if you are looking to ditch the diet mentality and rekindle a healthy relationship with food.
- Feed yourself faithfully. Eat regularly throughout the day, and pay attention to your hunger and fullness cues to guide how much you eat.
- All foods fit. Healthy eating balances eating for health, taste, and pleasure. Plus, you may find you are more likely to eat fruits, veggies, and other nutritious foods because you enjoy them, not just because they are good for you.
- Add on, don’t take away. Think about what foods you can add to make a balanced meal that includes at least 3 foods groups from Canada’s Food Guide.
- Focus on healthy behaviours, not weight. Health is not measured by a number on a scale. What can you do to take care of yourself at the weight you are now? Read more about health at every size here.
One goal we can all benefit from is eating more vegetables! I like to add a mix of colourful root vegetables such as yams, carrots, beets, and turnips along with potatoes to the roasting pan for a nutrition boost. Crispy and caramelized on the outside, soft and warm on the inside, they are the perfect winter side dish or can be blended into a flavourful soup.
Roasted Root Veggies
- 4 cups of root vegetables*, cut into 1 inch pieces
- 1 onion, cut into large chunks
- 2 tablespoons vegetable oil
- Seasoning of your choice – I like to use oregano or thyme, black pepper, and a sprinkle of salt
* Good options include yams, carrots, beets, turnips, parsnips, kohlrabi, rutabaga, or potatoes
- Preheat oven to 400 F.
- Place root vegetables in roasting pan and toss with vegetable oil and seasonings.
- Roast veggies for 45 min, stirring every 15 minutes, until tender.
About Emilia Moulechkova
Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!