Healthy Living in the North

Nutrition Month is here: Get ready!

Pledge to make a small, nourishing change and stick with it, one meal at a time.  What's your change?  How about drinking water instead of sugary beverages?

Pledge to make a small, nourishing change and stick with it, one meal at a time. What’s your change? How about drinking water instead of sugary beverages?

Nutrition Month is here! This month, the Dietitians of Canada are challenging you to take a 100 meal journey (we eat about 100 meals in a month!)

Join us on Facebook, Twitter, and the blog this month for five weeks of tips on your 100 meal journey!

Week 1 is all about getting ready! Here are two key tips that dietitians Rebecca Larson and Marianne Bloudoff shared with me. These are adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month and join other Canadians on a 100 Meal Journey at nutritionmonth2016.ca.

Tip #1: Pledge to make a small, nourishing change and stick with it, one meal at a time.

  • Too many changes at once can be overwhelming and hard to keep up. It’s better to make one nourishing change that sticks. First, choose your change. Think about your eating habits. Where can you make a positive, easy change? Here are some ideas that can make a big difference:
  • Fill more of your plate with vegetables.
  • Choose whole grain instead of white bread.
  • Enjoy fruit for snacks instead of sweet or salty treats.
  • Drink water in place of sugary beverages, like pop.

Then, set small goals, get ready for action and join other Canadians on a 100 Meal Journey. Pledge on the Nutrition Month website.

Tip #2: Make goals SMART. Set yourself up for success on your 100 Meal Journey.

To make small changes stick, set achievable, SMART goals.

  • S: Be specific. What are you changing? How will you do this?
  • M: Make your goal measurable. For example, say “I will eat a vegetable at lunch every day” not “I will eat more vegetables.”
  • A: Set small, achievable, action-oriented goals. Change a small eating behaviour.
  • R: Be realistic. Choose a goal you can achieve.
  • T: Make your goal time-bound. On a 100 Meal Journey, give yourself a month to achieve your goal.

Check out Michael’s post from 2014 to learn more about SMART goals.

What small changes will you try during your 100 Meal Journey?

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog.

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