The holiday season is upon us, and we can barely contain our excitement! Snow, scarves, hot chocolate, and big family dinners – we love it all! What we don’t love, however, is realizing halfway through January that we can no longer button our skinny jeans. It can be really tough to stay on track with healthy eating between the countless social gatherings, all-day shopping benders, and leftovers that seem to hang around for weeks. Luckily, the Huffington Post Canada brings us a list of pantry staples to help you and your family beat the holiday bloat and ring in the new year happy and healthy. The bonus? These foods are both nutritious and satisfying, so continue enjoying them even after the first thaw.

1. Eggs – Eggs are affordable, versatile, and filled with nutrients. They can be cooked quickly for breakfast, lunch, or dinner, and are packed with filling protein to keep you from overdoing it on that bowl of spiced nuts. Try making a quiche or frittata on Sunday and reheating slices whenever you need a quick meal.

2. Yogurt – Plain or Greek yogurt can be mixed with fresh herbs to make a healthy party dip, or combined with fruit and granola for a nutrient-packed breakfast. To make it through the shopping frenzy without crashing, go for the Greek – it has the most protein per serving and will keep you feeling energized and alert.

3. Canned beans – These little gems are staples for simple lunches and dinners. Combine them with frozen vegetables, brown rice, and your seasonings of choice for a cheap and nutritious meal that will satisfy the whole family. (Tip: Canned beans are often high in sodium for preservation purposes, so be sure to rinse and drain them prior to using!)

4. Cheese – Low-fat cheeses are perfect for holiday snacking when paired with crackers or fruit, and make a tasty addition to pastas, sandwiches, and salads. To get the most bang for your buck, go for the more pungent cheeses like parmesan, feta, and goronzola. To cut costs, buy bigger blocks of cheese and shred or crumble it yourself.

5, Frozen fruits and vegetables – Frozen varieties are just as nutritious as their fresh counterparts, are often on sale, and can be frozen for months to ensure less waste. The fruits are perfect for desserts like apple crisp or smoothies and the vegetables can be added to virtually anything. Even better, frozen produce tends to come already chopped, so you’ll have more time to mingle.

6. Canned tuna – Tuna is another shelf-stable and affordable topping for sandwiches and salads. A spruced up tuna salad with dried cranberries or celery served alongside whole grain crackers makes for a fun and healthy snack for kids or a casual appetizer at office gatherings.

7. Root vegetables – Not only are root vegetables such as potatoes and parsnips nutrient-dense, but the options are endless. Scour the web for a root vegetable soup or stew and make a big batch to warm up your in-laws or freeze for a quick and satisfying future meal.

8. Oatmeal – We all know that a warm bowl of oatmeal makes for a comforting breakfast on a frigid morning, but how about  using it in baked goods to up the nutrition and add a heartier texture? Give that dynamite cobbler recipe a makeover – sub the oats for the typical crumb topping, and watch how fast it disappears!

9. Rice – Rice is a staple in many cultures, so it can be used in a variety of dishes for themed potlucks or parties. It can serve as a main or side dish, or can be incorporated into a casserole to feed a crowd. Make a large batch of brown rice and freeze in smaller portions, and you’ll never be far away from a quick bite.

10. Deli meats – Lean cuts like chicken or turkey are great for make-ahead sandwiches or appetizer platters. Try chopping them up with some low-fat cheese to top a salad for a healthy lunch. Be picky about which brand you choose, however, as some can be loaded with sodium and harmful nitrates.

For more tips on staying healthy through the holidays, check out the ADA website at www.eatright.org.

Source: www.huffingtonpost.ca "Fridge and Pantry Foods: 10 Things to Keep This Season"

|

Looking to implement a corporate wellness nutrition program?

Corporate Wellness Nutrition by Family Food is the longest-standing, most awarded program in your region with published outcome data.

CLIENT TESTIMONIALS

JEANETTE

I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."

MICHELLE

Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.

STAN

Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!

AS

Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.

L

My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.

CHARLOTTE

Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.

TRACEY-ANN

I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.

ERICA

I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.

KELSHA

I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!

AB

I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.

SHANA

I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.

LYNN

I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!

KAYLEY

I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.

ANDREA

I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.

ATTANYA

The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

5 Unexpected Nutrients to Optimize Your Immune System

5 unexpected nutrients to optimize your immune system by Carlie Saint-Laurent Beaucejour, MS, RD, LDN The immune system protects us from disease by fighting infections. Our immune system function is lowered during stress. It is important to note that no food can...

read more

Eat Right Bite by Bite

March is National Nutrition Month! .This years theme is “Eat Right Bite by Bite”. This means that we should be trying to eat healthier in small steps. Making improvements and changes to your nutrition and lifestyle in small bites can really add up over time. Think...

read more

3 hacks to eating guilt-free holiday desserts

3 hacks to eating guilt-free holiday desserts  by Carlie Saint-Laurent Beaucejour, MS, RD, LDN Who says you can’t make cookies, cakes, and desserts nutritious?  The holiday season includes more time with family, food, and yes - even holiday treats. Here are 3 hacks to...

read more

Gain access to a personal Registered Dietitian today.

We accept most Health Insurance plans

TWEETS BY @FAMILYFOODLLC

PINTEREST

GET OUR APP