10. Kristy Webb, RD
Registered Dietitians have extensive knowledge in the sciences related to foods and human nutrition.
Dietitians apply their unique body of knowledge and expertise to support people in understanding
and applying the principles of healthy eating throughout the entire life cycle. As part of the inter-
professional health care provider team, dietitians contribute to health promotion and illness prevention
strategies, and develop specialized nutrition therapy and rehabilitation/support strategies to address
specific nutrition-related illnesses.
Dietitians must be registered with Provincial Regulatory Bodies and are the only professionals who can
use the titles “Registered Dietitian”, “Professional Dietitian” and “Dietitian”, which are protected by law.
Look for the letters R.D., P.Dt. or D.Pt. after the name, indicating that the person is a registered member
of the profession.
College of Dietitians of Ontario »
Editor's Notes
Facilitator Notes
The Tips & Ideas provided in these presentation notes (e.g. activity or demo ideas) are suggestions. You won’t have time and it may not make sense to do all the activity ideas. Embrace those that you can relate to the most and that you have time to include. Choose what works best for you!
Use Dietitians of Canada’s Nutrition Month member resources, available at www.dietitians.ca/nutritionmonth, to enhance your presentation further:
Refer to the Resource Manual with 31 ready-to-go tips is your go-to guide for the 2015 Nutrition Month campaign. Use the manual to add more background information to your PowerPoint presentation should you wish to.
Use the Factsheet Generator online tool and customize your factsheets; choose tips that best suit your presentation. There are also 5 ready-to-use factsheets available.
Switch up your presentation and show the Dietitians of Canada’s Nutrition Month videos where registered dietitians and Nutrition Month Spokespeople share Eating 9 to 5! tips (coming March 2015). Do a demo of Dietitians of Canada’s apps: Cookspiration, eaTipster and eaTracker too.
Facilitator Tips and Ideas
If appropriate for your presentation, consider an icebreaker that gets everyone comfortable and introduces the topic. Here are two fun ideas to get you thinking…
1. Toss a small, soft ball around the room and when participants catch it, they say their name and share their favourite grab n’ go breakfast or snack they take to work.
Prepare pieces of paper, one for each person in the room, with food words split into two – one half of each word goes on a piece of paper. Participants each get a piece of paper and then search the room for the person who has the completion/other half of their word. They can then introduce each other to the group. For example:
Grilled Cheese Almond Butter Lentil Curry Fruit Smoothie
Facilitators Notes
If you skip the morning meal, your body and brain will lack fuel. That means you might be less alert and unable to concentrate at work.
40% of Canadians skip breakfast, increasing their risk for morning brain drain.
Facilitator Tips and Ideas
Take a break from speaking and show this video with these quick breakfast ideas that can fit into rushed mornings. Use the time to set up a Grab n’ Go Breakfast demo (slide 7).
http://www.eatrightontario.ca/en/Recipes/Breakfast/Video--Quick-and-easy-breakfast-ideas.aspx#.U8QES6hfkY8
References
Chaplin K and Smith AP. Breakfast and snacks: associations with cognitive failures, minor injuries, accidents and stress. Nutrients. 2011 3:515-28. Available from: http://www.ncbi.nlm.nih.gov/pubmed/22254109.
Facilitator Notes
Beat morning mayhem by prepping breakfast items ahead and stocking up on ready-to-eat items such as fruit and containers of yogurt, and pack individual portions of trail mix to grab ’n’ go.
Eating breakfast on the run? Here are easy, dietitian-recommended ideas that will get you out the door in a hurry:
Sliced hard-boiled egg, tomato and lettuce in a whole-wheat pita
Tip: Make hard-boiled eggs for breakfast on the run. Refrigerate for up to one week. Add in some hummus and avocado to bump up the flavour.
Nut butter, banana and trail mix wrapped up in a whole-wheat tortilla
Tip: Make this the night before, warp and refrigerate it so it’s ready to go!
Small home-baked whole-grain muffin, fresh fruit and a low-fat latte in a travel mug
Tip: Bake and freeze big batches of whole grain muffins, pancakes and mini frittatas on the weekend.
Make-ahead, no-cook oats with layers of toasted oats, seeds, berries and yogurt
Tip: Stir together these ingredients in a Mason jar the night before and you have a quick breakfast you can eat on the run. Don’t like the idea of cold oats? Make hot oatmeal, barley or quinoa porridge on the weekend and refrigerate in individual portions; just reheat with your favourite mix-ins in the morning.
Facilitator Tips and Ideas
Ask participants to share their favourite make ahead or grab n’ go breakfast ideas.
Get Cooking – this is a great opportunity to for a food demonstration to show how quickly a healthy make ahead breakfast, like the no-cook oats or a nutty breakfast wrap, can be made!
Reference: Healthy Canadians. Food Safety: Eggs. 2013 Sep 1. Available from: http://healthycanadians.gc.ca/eating-nutrition/safety-salubrite/eggs-oeufs-eng.php.
Facilitator Notes
There are lots of tasty, simple ways to keep lunch interesting!
Reinvent tonight’s leftovers into tomorrow’s lunch:
Leftover chicken or turkey + avocado + cheese + baby kale + tortilla = scrumptious southwestern wrap.
Keep it simple:
Pack hard-boiled eggs, cheese, fresh veggies, a few olives and whole-grain crackers = a super snack-like lunch.
Go for the power bowl:
Mix lentils, roasted sweet potato and red peppers, quinoa and a drizzle of lemony dressing = a protein-packed salad bowl.
Facilitator Tips and Ideas
Ask participants to share favourite ways they reinvent leftovers for lunch.
For more creative ways to use leftovers, visit:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Seniors/Cooking-for-One-or-Two-People--Creative-Use-of-Lef.aspx
For more tasty brown bag lunch ideas, visit:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Lunches/Brown-Bag-Lunches.aspx
Facilitator Notes:
The average Canadian eats lunch out once a week and half (52%) of Canadians find it challenging to manage portion sizes when eating out or ordering in.
One of the best steps you can take to eat more healthfully is to eat out less.
If you like to lunch out:
Downsize Big Portions: order the small-size options, split an entrée with a friend or take half your food home in a doggie bag.
AND
Make better choices:
Want salad satisfaction? Choose dark leafy greens, colourful veggies, protein-packed legumes (beans, peas and lentils) and whole grains such as barley or quinoa. Drizzle dressing lightly.
Love pizza? Get a thin whole grain crust, load on the veggie toppings, stick to a single layer of cheese and steer clear of salty, high-fat meats.
Craving a sandwich? Choose whole grain bread. Double up on veggies. Skip deli meats – go grilled instead. Get spreads on the side and use just a little.
Satisfied by stir-fries? Ask for extra veggies and less sauce with your chicken, tofu or shrimp stir-fry. Choose brown rice instead of white.
Facilitator Ideas and Activity Tips
Before showing this slide and if appropriate, divide into small groups and assign each group a fast food lunch option. Include food items listed on this slide and others if time/presentation allows for it. Small groups brainstorm ways to make each lunch item better and then share back with the larger group. You then also offer up suggestions/tips that haven’t been shared.
For more tips on navigating the cafeteria, visit:
http://www.eatrightontario.ca/en/Articles/Workplace-wellness/Cafeteria-Food-%E2%80%93-spot-the-healthy-choices.aspx#.U9bEs6hfkY8
References
Canadian Foundation for Dietetic Research. Tracking Nutrition Trends 2013. Available from: http://www.cfdr.ca/Sharing/Tracking-Nutrition-Trends-%28TNT%29.aspx
Dietitians of Canada. Ipsos Reid Poll Results. 2014
Facilitator Notes
Snacking is on the rise in Canada. We’re typically twice-a-day snackers, with more than 34% of Canadians reaching for afternoon snacks to bridge the hunger gap.
Snacking can be healthy if you’re hungry between meals; however, there’s a difference between a treat and a snack. Treats, such as cookies, chips or chocolate, are low in nutrients and best saved for occasional enjoyment.
Dietitians recommend smart snacking! Choose small portions of nutrient-rich foods to stay energized and satisfied.
Smart snacks are rich in nutrients, with carbohydrates to fuel your brain, fibre to fill you up and protein to help energy last longer. Give your brain a boost! Pack these 10 dietitian-recommended snacks in your lunch bag:
Whole grain crackers with a hard-boiled egg Handful of grapes with a chunk of cheese
Veggie sticks with hummus Apple slices with almond butter
Fresh fruit added to yogurt Handful of nuts with dried fruit
Edamame and mint-infused water Snap peas with black bean dip
Banana with peanut butter Crunchy roasted lentils and green tea
Facilitator Tips and Ideas
Set up small groups to brainstorm smart snacks. Give each group one ingredient (e.g. a banana) and ask them to create/think about as many smart snack ideas using that ingredient as they can.
Get Cooking! Have one or two participants help you assemble one of these simple snacks in the slide for the group to enjoy. Or, if you’ve got lots of time and appropriate facilities, break into small groups and have each group work together to create a small snack for the larger group. Great team building!
For more smart snacking tips, visit:
http://www.pennutrition.com/viewhandout.aspx?Portal=UbY=&id=JMfsUAQ=&PreviewHandout=bA==
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Healthy-Eating---General/Healthy-Snacks-for-Adults.aspx
References
Canadian Foundation for Dietetic Research. Tracking Nutrition Trends 2013. Available from: http://www.cfdr.ca/Sharing/Tracking-Nutrition-Trends-%28TNT%29.aspx.
Alberta Ministry of Agriculture and Rural Development. Consumer Corner – Snacking in Canada 2013. Available from: http://www1.agric.gov.ab.ca/$department/deptdocs.nsf/all/sis13712.
Dietitians of Canada. Does eating frequency (a grazing/nibbling versus gorging eating pattern) have an effect on appetite and energy intakes among adults? In: Practice-based Evidence in Nutrition [PEN]. 2012 February 20. Available from: http://www.pennutrition.com/KnowledgePathway.aspx?kpid=15329&pqcatid=144&pqid=8778. Access only by subscription or sign up for a free two week trial.
Facilitator Notes
Rushing home to a chaotic kitchen? Skip the summertime scramble: Recruit your family to help with meal planning and prep. Planning and preparing meals as a team can help you feel less stressed about feeding your family during the mealtime rush.
Connect on the weekend and plan meals for the week. Choose simple options that everyone enjoys such as fajitas or pasta with veggie-filled sauce.
Get everyone to help prepare ingredients for the next day’s meal the night before.
Assign meal prep tasks your family can begin when they get home at the end of the day. Less experienced helpers can set the table or get ingredients from the pantry.
Facilitator Tips and Ideas
Ask participants to share ways they save time in the kitchen. Here are a few more time-saving ideas you can share:
Having ingredients ready to go makes it a little easier.
On the weekend, peel, wash and chop vegetables for the next couple of dinners.
Marinate meat and freeze in small portions to defrost quickly.
Cook a big pot of whole grain pasta, barley or quinoa so it’s ready to reheat when you need it.
Grate cheese, gather spices and measure dry ingredients for dinner recipes the night before.
For more time-saving ideas to share with participants visit:
http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Meal-Planning-and-Cooking/Time-Saving-Techniques.aspx
Facilitator Notes
Dinner doesn’t have to be complicated. Try these five fast meal ideas that will have dinner on the table in a flash:
Got vegetables? Stir fry veggies and chicken to serve over brown rice, quinoa or couscous.
Got eggs? Make a Mediterranean omelette with black olives, roasted red peppers and feta cheese.
Got pasta? Sauté cooked linguine with tomatoes, mushrooms and browned lean ground beef or turkey.
Got cheese? Grill a yummy quesadilla with cheese, corn, cilantro and black beans.
Got lentils? Make a flavourful curry or soup filled with red lentils and diced potatoes, carrots and tomatoes.
Facilitator Tips and Activity Ideas
Before showing this slide, do a small or large group activity to brainstorm as many meal ideas as possible for each of the 5 main ingredients: vegetables, eggs. pasta, cheese or lentils.
Facilitator Notes
Dietitians of Canada created 3 fabulous apps to help you on your healthy eating quest – and they are all FREE!
All apps are available on the iTunes App Store, Google Play or the individual app websites.
Need a little inspiration for breakfast, lunch or dinner ideas?
Download Cookspiration and get recipe ideas based on what you feel like eating.
Facilitator Tips and Activity Ideas
This would be a great time for a quick demonstration of the Cookspiration app – and other apps on the next slide.
