Nutrition Tips to help you put your – Best Food Forward: Plan Shop Cook Enjoy! Nutrition Month 2013!
Shop for nutrient-rich choices that give you more bang for your nutrition buck. Sometimes it just takes swapping one for another to get major health advantages.
|
Swap |
Benefit |
| Iceberg lettuce for spinach leaves. | Vitamin A, Folic Acid, Iron, Calcium, additional Fibre. |
| Sliced deli meats for fresh cuts of home cooked chicken, turkey or lean beef. | Less salt/sodium, no added nitrates and often less saturated fat. |
| Pretzels for plain nuts (serving size ~1/4 cup). | Heart Healthy fats, protein, no salt, and more fibre. |
| Instant white rice for quinoa. | Additional Protein and Fibre. |
| Processed cheese slices for blocks of cheese ex. Swiss, Cheddar, Mozzarella. | Additional Protein, Calcium, less salt, more taste. |
Materials addapted from www.nutrition2013.ca. See for more tips!