Dietitian's Top Food Hacks

Healthy eating
food board nutrition

We all have our personal little things that simplify our life. So here are my nutritionist tips to help you eat better and produce less waste.

1. Greek Yogurt Is Not Just for Snacking!

Replace half the mayonnaise with Greek yogurt in your favourite dipping or dressing recipe - you will not notice the difference and have a low-fat, high-protein dip!

2. Keep Your Crisp Vegetables and Fresh Herbs Longer

If you're like me and you go to the market about once a week, you know you have to use certain foods quickly because they lose their freshness after a few days. This should no longer be the case for your stem vegetables (think celery, asparagus, kale, herbs, lettuce)! Place your vegetables and stem herbs in a glass, pour in some water (about 1 inch) and refrigerate. They will stay fresh and firm much longer this way!

3. Extend the Life of Your Berries

Nothing is more frustrating than buying berries and seeing them going bad 24 hours later! As soon as you buy your strawberries, raspberries or blackberries, soak them in a solution of 3 parts water to 1 part vinegar for about 30 seconds. Rinse your fruit well, then put them in a container lined with paper towels. This solution eliminates many microorganisms that are responsible for the molds that are often found on berries. Your berries will stay cool for several days.

4. Use Broth Rather Than Oil

We use a little oil to cook our vegetables, a little oil for the meat, a little salad dressing, a little butter on the bread ... A meal can easily hold up to 500 calories of fat added if the cooking methods used require oil! If you tend to cook your food in the pan, try using low sodium chicken / vegetable broth instead of oil. It will add flavour to your dish without adding extra calories.

5. The Famous Buffet

Have you ever noticed that when you eat in a buffet, the first food that we put on our plate always takes more space than the last food that we put on our plate? Think of all the times when you said "I should have put less X on my plate, now I have no place to put Y ... I just have to come back for a second plate! Hello overconsumption! The next time you eat in a buffet, start by putting vegetables on your plate to make sure you eat them! Your digestive system will thank you.  

Registered Dietitian Nutritionist