March is Nutrition Month! - Unlock the Potential of Food

By Lucie Martin

Posted on Thursday, March 8, 2018

The 2018 Nutrition Month campaign is dedicated to help Canadians realize the potential of food to fuel, discover, prevent, heal and bring us together. The goal of the campaign is to provide information and guidance to assist Canadians in discovering the potential of food to improve health and wellbeing. To learn more visit

To stay energized throughout the day it is a good healthy habit to plan nutritious snacks. In the right portion sizes, snacking can be part of a healthy eating plan. Almost half of all Canadians say that eating a balanced diet is challenging for them because they are so busy. They often skip meals, and close to 30 percent of Canadians say they snack to stay fuelled in a busy day.

Here are five helpful snacking tips:

1. Plan ahead. Keep a variety of healthy, ready-to-eat snacks on hand for when you get hungry, like cut up veggies, nuts and cubed cheese. Being prepared helps you avoid less-healthy treats.

2. Be aware of portion sizes. Instead of snacking from a large bag or box, take a portion and put it on a plate or bowl.

3. Listen to your hunger cues. Ask yourself: am I truly hungry, or am I eating because I am bored, tired or stressed?

4. Skip distracted snacking! Avoid munching while looking at a screen, driving or working. You may eat more than you need if you’re distracted from your feeling of fullness.

5. Snack on vegetables! About half of all Canadians don’t eat enough vegetables or fruit. Snacking on them between meals is a great way to add an extra serving or two to your day.


We asked dietitians about their favourite snacks. They recommend looking for snacks with some protein and fibre.

Here are 11 great ideas!

1. Carrots and peppers with hummus
2. Almond butter on banana slices
3. Greek yogurt topped with berries
4. Whole grain toast with peanut butter
5. Cheddar cheese and apple slices
6. Small handful of trail mix made with nuts, seeds and raisins*
7. Roasted chickpeas and popcorn mix*
8. Whole grain cereal with milk
9. Sliced vegetables with yogurt dip
10. Tuna on crackers
11. Whole grain toast with avocado and sesame seeds
*Great to keep in your bag, car or desk drawer

If you’re looking to learn more about nutrition, Strengthening the Forces (STF), the CAF’s Health Promotion program, offers quality programs with evidence-based research and skill building. For information or support on any healthy lifestyle behaviours visit health promotion at or call 613-687-5511 ext 4685.

Dietitians of Canada, Unlock The Potential of Food, 2018,