Understanding the Basics

There is a lot to learn about the nutrition of the food we eat. We want to make sure we understand the reasoning behind the foods we should be eating and not eating. The more we know of this information, the more motivated we will be to buy the right foods and cook the right way.

Making healthy food choices doesn't have to be complicated or expensive. With practice, it gets easier! The strategies in this guide will help you incorporate healthy eating into your daily life without increasing costs or demanding extra time.

Essential Nutrients: Your Body's Building Blocks

Think of nutrients as the fundamental pieces of a complex puzzle, each playing a vital role in keeping your body functioning at its best. Let's explore these essential components and understand how they work together to support your health.

Vitamins: The Vital Catalysts

Remember how your mother always told you to eat your vitamins? Well, she was right! Our bodies need various vitamins to function properly, and they're working behind the scenes every minute of the day. These remarkable compounds are supporting your immune system, helping transform your food into energy, maintaining your skin and vision, and even keeping your bones healthy. Without them, many of your body's systems would struggle to do their jobs.

> STUDY -  Research on vitamin absorption and bioavailability

Minerals: The Foundation Elements

Think of minerals as your body's construction crew. These fundamental elements are literally building your bones and teeth while helping regulate your heart's rhythm. Your nervous system absolutely depends on minerals to send signals properly—they're essential for keeping everything in balance, from your cells to your muscles.

Omega-3 Fatty Acids: Essential Fats

Now, let's talk about fats—yes, fats! I know they've gotten a bad rap over the years, but omega-3 fatty acids are actually crucial for your health. They're like your brain's best friends, supporting both development and ongoing function. They help keep your heart healthy, your joints flexible, and they're vital in controlling inflammation throughout your body. Pretty important stuff, right?

• STUDY - Research on omega-3 benefits and sources

Antioxidants: Your Body's Protectoresearch on omega-3 benefits and sourcess

And don't forget about antioxidants—your body's personal defense system! These powerful compounds are like your internal shield, protecting your cells from damage while supporting your body's natural aging process. They work alongside your immune system, helping you stay healthy despite all the challenges we face in our modern environment.

When you understand how these nutrients work together, making healthy food choices becomes less about following rules and more about nourishing your body. Each nutrient plays its part in keeping you healthy, and getting enough of all of them helps create a foundation for feeling your best.

A Guide to Better Eating

Looking for an easy way to make sure your meals have all the nutrition you need? The Canada Food Guide (CFG) is your answer! Updated in January 2019, this guide was specifically designed to help our diverse population make better food choices. And here's the great news—anyone, anywhere can access and use these guidelines!

Now, you might be thinking, "Another food guide?" But trust me—this one's different! While the CFG makes healthy eating simple to understand, it's also helpful to know the "why" behind the recommendations. I know it might sound overwhelming at first, but here's a fun fact: as you learn more about nutrition, your memory actually improves! Add some exercise to the mix, and your brain becomes a real superpower!

Making It Work for You

Think of the CFG as your personal nutrition assistant. Instead of spending hours trying to figure out what and how much to eat, the guide does that work for you! It shows you exactly how to include the right foods in the right amounts. When you follow these guidelines, you're giving your body what it needs to stay healthy and energized. And here's the beautiful part—when your body feels good, you're more likely to stay active, which makes you feel even better. It's not a vicious circle anymore—it's what I like to call a "healthy circle"!

The Plate Method

Let me share my favorite trick that makes portion control absolutely simple. Ready for this? Just divide your plate this way:

• Half your plate for vegetables and fruits

• A quarter for whole grains

• A quarter for protein foods

I know what you're thinking—"Only a quarter of the plate for meat?" Yes, really! And here's how to make it work: start by putting your vegetables on half the plate, add your whole grains to one quarter, and suddenly that quarter portion of protein looks just right! Let me tell you, since employing this trick, my portions are SO much better controlled.

Let me give you some real-life examples of how this looks:

• Picture a plate with stir-fried green beans and carrots taking up half the space, brown rice in one quarter, and grilled chicken in the other quarter

• Or try this: a big colorful salad on half your plate, whole wheat pasta in one quarter, and your favorite protein-rich sauce in the remaining space

• Here's another: fresh steamed asparagus on half the plate, quinoa on one quarter, and baked fish on the other

The great thing about stir-fries and salads is that it's easy to get that half plate of vegetables. I know—it's a bit more challenging to eat a half plate of plain carrots! That's why I love teaching people how to make vegetables the star of the show in delicious, satisfying ways.

Choosing Healthy Foods

The key to making the CFG work for you is understanding that it's not just another diet plan—it's a flexible tool that helps you make better food choices every day. Whether you're cooking for yourself, feeding a family, or just trying to improve your eating habits, these guidelines can work for you.

Let's be honest—the old food guide had some issues. Health groups pointed out that it wasn't always clear or easy to follow, and sometimes it could be downright confusing about which foods we should be eating. That's exactly why they created this new version in 2019. My goal? To break it down in a way that makes it super easy for you to use in your daily life!

Want to know the best part? This approach works whether you're planning a quick weekday breakfast, packing lunch for work, or preparing a family dinner. It's all about finding the combinations that work for you while following these simple principles.

From Planning to Plate: A Practical Approach

The Power of Breakfast: Starting Your Day Right

Ever skip breakfast? Let me tell you why that morning meal deserves star treatment! Think about it—your body has been fasting for over 7+ hours while you sleep. That's right—FASTING! Even if you had a late dinner at 9 PM and wake up at 6 AM, that's still 9 hours without any nourishment. Your body is literally breaking its fast—that's why we call it "breakfast"!

Breaking that fast does amazing things for your body. Not only does it fire up your metabolism like kindling to a flame, but it also gives your brain the nutrition it needs to tackle the day's challenges. Without breakfast, you might find yourself reaching for those sugary mid-morning snacks—and we know where that leads! Plus, starting your day with a good breakfast is one of the best ways to maintain a healthy weight.

"But I'm just not hungry in the morning!" I hear this all the time, and I get it! Here are my favorite solutions that really work:

Start the night before—set yourself up for success by having everything ready to go. Make-ahead breakfast ideas that work like a charm:

• Prepare smoothie ingredients in portions, ready for blending

• Mix up overnight oats with fruit and nuts

• Pack a nutritious breakfast to enjoy mid-morning

• Keep protein-rich options handy (hardboiled eggs, yogurt cups)

• Stock up on grab-and-go whole grain options

Smart Shopping and Meal Planning

Want to boost your health and save money? The secret is in preparing your own meals! Now, before you worry about time—here's the trick: when you make dinner, think about making enough for two or three meals. And not just two or three—dinners such as stews can actually make four meals! Store away the other three to use later in the month or the next month for during the week when you are busier. What a relief—you've got meals already prepared that just need to be heated up! 

Here's the exciting part—other dinners that loan themselves well to being served as future meals include:

• Soups (Hamburger, Taco Soup, or Beef Burritos) can easily make four meals

• Stir fries and kebabs can become fajitas

• Roasts can transform into fajitas, enchiladas, soups, stews, or toasted sandwiches to dip "au jus"

Here's my time-saving secret: every meal I prepare becomes tomorrow's "fast food." This way, it doesn't seem like leftovers—it's been planned as a second meal. Just serve with buns or bread (multi-grain) and it's a great nutritious meal on a busy day! Imagine coming home after a busy day to find a delicious meal waiting to be reheated!

• STUDY - Research on home cooking and health outcomes

When we plan this way, we can have leftovers for half of the next month, meaning we only need to purchase fresh vegetables for half the month—think of all those dollars saved!

Affordable Nutrition Strategies

Worried about the cost of fresh produce? Let me share some money-saving secrets that will keep your kitchen stocked with nutritious fruits and vegetables all year round!

One of my favorite tricks is buying produce in season when prices are at their lowest. Think of summer berries, autumn apples, and winter citrus—nature provides exactly what our bodies need throughout the year! The best part? You can freeze these seasonal treasures for later use.

Freezing Made Simple

Freezing fruits is simple—most can go straight into freezer bags. 

But vegetables need a little extra care to maintain their quality. Here's my tried-and-true blanching method that keeps them tasting garden-fresh:

1. Bring a large pot of water to a rolling boil

2. Dip your prepared vegetables in for just one minute—we're not cooking them, just giving them a quick heat bath!

3. Quickly plunge them into cold water to stop the cooking process

4. After a gentle pat dry, they're ready for the freezer

5. Make sure to use good-quality freezer bags to prevent freezer burn

Want to take saving money even further? Try growing your own produce! Even a small patio garden can yield surprising amounts of fresh vegetables and herbs. There's nothing quite like enjoying your own homegrown tomatoes in the middle of winter!

• STUDY - Studies on nutrient retention in frozen produce

Creative Use of Leftovers

Let me tell you—leftovers, when properly stored and reheated, are absolutely wonderful—and many foods actually taste better the second time around! My Mediterranean Fish Bake transformed the next day into the most scrumptious Mediterranean Fish Chowder with just some added chicken broth and sliced mushrooms. It tasted just as fresh as when I first made it!!

I've learned that "recipe" type meals work best on weekends when there's more time to enjoy the process. Why rush through preparing a special dish on a busy weekday when it won't get the attention it deserves? Save those recipes for less hectic days when everyone, including the cook, can actually sit down and savor the meal, instead of gulping it down before rushing off to hockey, ball, or dance practice!

• STUDY -  benefits of mindful eating and family mealtimes

Optimizing Your Food Groups

Foods from the various groups can be combined in countless ways for balanced portions throughout the day. Think sandwiches, omelets, salads, soups, stir fries, fajitas—the possibilities are endless! It may seem like a lot of work at first, but eventually, it will become second nature.

When it comes to protein, variety is key. Protein foods can include nuts and seeds, brown, green, red or other lentils, peas such as chickpeas and split peas, dried beans such as black beans and kidney beans, fortified soy beverages, tofu, soybeans and other soy products. For the most part, it's just a matter of making sure you have most food groups represented in each meal and that you have the proper portions!

Remember, the key to successful meal planning isn't just about cooking—it's about cooking smart. Think ahead, plan your portions, and get creative with those leftovers. Your wallet and your health will thank you, and you might just find yourself enjoying cooking more than ever!

Smart Snacking Solutions

Those easy-to-grab packaged snacks might be convenient, but they're just adding costs to our grocery bills and extra fat to our bodies—with hardly any nutrition to show for it! 

Let's make the right snacks just as handy as those wrong ones. 

• Keep chopped vegetables front and center in your fridge

• Prepare sliced fruit for easy grabbing

• Store portioned nuts in small containers

• Create your own healthy snack mixes

When you include these good-for-you snacks, you'll actually boost your body's metabolism and stop those mealtime overindulgence urges. It's like giving your body consistent "fuel" to work more efficiently, making it so much easier to stick with those recommended serving sizes. The result? You'll feel energized and rarin' to go!

Cooking for Maximum Nutrition

Now, let's talk about getting the most nutrition from your vegetables, whether fresh or frozen. Here's my simple method that preserves both flavor and nutrients: Use just enough water to prevent sticking, bring to a quick boil, then simmer for one minute. My secret finishing touch? Add a teaspoon each of sugar and margarine—it brings out the natural flavors beautifully!

When cooking fresh vegetables, remember this golden rule: the brighter the color, the better the nutrition. If your broccoli turns from vibrant green to dull olive, you've cooked away many of the good nutrients. I always steam vegetables briefly—just until they're tender-crisp. Those bright, beautiful colors on your plate mean you're getting the maximum nutritional benefit.

Implementing Your Meal Plan Successfully

Remember, successful healthy eating isn't about being perfect—it's about making better choices most of the time. Start with small changes, like trying one new recipe a week or prepping vegetables in advance. Before you know it, these habits will become second nature.

Keep these tips in mind:

• Plan your meals around what's in season

• Make enough for planned leftovers

• Keep healthy snacks readily available

• Prep ingredients when you have time

• Use your freezer wisely

Want to learn more? The Canada Food Guide 2019 has tons of great ideas and tips online. But for now, just remember: every meal is an opportunity to nourish your body and enjoy good food with the people you love!

Recipe Ideas

Let me show you how to build delicious, nutritious meals throughout your day using all the essential food groups. I've found that when you have a clear plan, healthy eating becomes so much simpler!

Breakfast: Starting Your Day Right

Mix and match these nutritious options:

• Fresh berries with whole grain cereal and milk

• Whole grain toast or muffin topped with fruit

• Protein-rich choices like eggs, cheese, or peanut butter

• Yogurt parfaits with berries and whole grain granola

Lunch: Midday Energy Boost

Create satisfying combinations with:

• Whole grain sandwiches with lean protein and crisp vegetables

• Fresh fruit (apple, pear, peach, or banana) as the perfect side

• Protein options like sliced meat, yogurt with berries, or legumes

• Whole grain pita or bagel stuffed with colorful veggies

Dinner: Evening Nourishment

Build your plate with:

• Lean proteins (chicken, fish, beef, or pork)

• Whole grain rice, pasta, bulgur, or quinoa

• Fresh salads or cooked vegetables

• Creative combinations like salmon with spinach salad and rice

Remember, the key to success is variety and balance. Mix and match these options to create meals that work for your taste and schedule. The best meal plan is one that you'll actually enjoy following!

Chicken Chowder

Perfect for a snowy Saturday slow-cooker meal!

Ingredients

• 1 lb skinless, boneless chicken breasts, cubed

• 11 oz frozen kernel corn

• 1 tin condensed potato soup

• 1 (4 oz) tin diced green chilies

• 2 Tbsp fresh cilantro

• ¼ cup taco seasoning

• 3 cups chicken broth

• 1 cup sour cream

• 4 oz Jalapeno Cheese Spread

• 1 red pepper, diced

• Parsley flakes and crushed red peppers for garnish

Instructions

1. Place all ingredients except sour cream and Jalapeno cheese spread in the slow cooker.

2. Cook on low for 6 hours (or high for 3 hours).

3. In the last half hour, add sour cream and Jalapeno cheese spread.

4. Garnish with parsley flakes and crushed red peppers.

Serves: 6 (pairs well with French Onion biscuits)

Note: Freezes well for leftovers. This versatile soup can incorporate leftover corn, rice, chicken kebabs, chicken stir-fry, or chicken fajitas!

Want to Learn More?

For more detailed guidance on nutrition, meal planning, and money-saving strategies, check out my comprehensive guide: "Found: Health, Wealth, and Time in a Grocery Bag"

Where to Find the Book:

• Amazon.ca (ISBN: 9781535204606)

• Indigo

• Rakuten Kobo (Audiobook)

These resources expand on the principles shared in this guide, offering more detailed strategies for combining health and budget-conscious meal planning.

Note: This guide is an introduction to the concepts covered in more detail in "Found: Health, Wealth, and Time in a Grocery Bag" by Sheryl A. Rothert.

About the Author

Sheryl A. Rothert draws from her extensive experience as a Home Economics educator to help families create healthy, cost-effective meals. She developed a practical system that transforms everyday grocery shopping and cooking into an opportunity for better health and savings.

Her approach focuses on smart meal planning, efficient shopping strategies, proper food storage, and creative use of leftovers. Through these techniques, families learn to prepare nutritious meals while naturally reducing their grocery expenses. What started as a local initiative, shared through community bookstore events, has grown into a comprehensive guide particularly relevant today as families navigate rising food costs and changing supply chains while supporting Canadian products.