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Healthy Eating on the Go
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On the Go!... and Eating Well! Juggling work and family can be a challenge. For most Canadians, there just dont seem to be enough hours in the day to sit down and enjoy a meal. Try these time-saving solutions to some common complaints.
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Im Too Tired to Cook Every Day Use pre-cut or pre-measured ingredients to save preparation time. Look for lower-fat, pre-made items such as soups, sandwiches, quiches, and pastas. Add a glass of milk, a salad, or another side to round out the meal. Make double batches of recipes and freeze them in individual servings.
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I Dont Have Time to Break for Lunch Bring the food to you! Stock your desk or bookshelf with non- perishable foods like canned fruit, milk puddings, dry cereal, whole grain crackers, and peanut butter. Dont forget utensils and plates. Bring perishables like yogurt and cut-up fruits and vegetables if a refrigerator is available.
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I Cant Keep Up with My Familys Busy Schedule On the way home from work, pick up a ready-to-eat meal like a low-fat, reduced- sodium frozen dinner. When time permits, make meals ahead of time and freeze them or plan leftovers. Post a menu and leave out recipes so that others can start to prepare the meal. Keep healthy snacks in the car.
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Just a Minute! You only need a minute in the morning to have these nutritious breakfasts: –yogurt sprinkled with your favourite whole grain cereal and diced or canned fruit. –scrambled egg sandwich on whole grain toast with a glass of milk (beat 2 eggs in a mug, cover and microwave for 1 minute). –a toasted bagel with cheese and a glass of juice –peanut butter on a whole grain bagel and a glass of milk
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Resources and Recipes Great Food Fast! by Bev Callaghan and Lynn Roblin (Toronto: Robert Rose,Inc., 2000) is a great book for quick recipes. The Dietitians of Canada website (www.dietitians.ca) has lots of recipes and tips on making healthy eating part of your busy day.
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References Dietitians of Canada. (2000). On the Go!... and Eating Well. Factsheet. www.dietitians.ca Adapted from Anneke Vink, 2007.
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