What's in your kitchen?

The first step to getting yourself on track to eating healthy is knowing and having the essentials. Is your pantry packed with Kraft Dinner, chips and other high sodium foods? It’s time to learn the ins and outs of eating healthy. Here are the essentials to allow you to whip up a nutritious meal no matter how busy you are.

Firstly you need to cut the crap.

C carbonated drinks

R refined sugar

A artificial sweeteners

P processed food

Baby spinach is nutrient rich and can be used in a variety of meals from smoothies, salads, and soups to pastas. It is fat free and is a good source of iron, vitamin A and vitamin C. Vitamin A is important for healthy vision, skin and bone health.²

Stocking up on fruits is great for easy on the go snacks that are nutritious. Fruits provide nutrients that are vital for the body’s function. Fiber from fruit reduces blood cholesterol and may lower risk of heart disease. Also, it helps regulate bowels, reducing constipation.³

Greek yogurt is a great staple for breakfasts, it can be added to smoothies or used with fruits and granola. It can also be used as a healthy alternative to mayonnaise and sour cream.

Various nuts have omega-3 and omega-6, minerals and vitamin E. What’s the hype about omega? Research studies have found that omega rich diet supports heart health and lowers the rate of deaths from heart disease. Nuts are an easy snack or can be used as topping for meals.⁴

Quinoa is an awesome grain because it is packed with protein and is a high source of magnesium. It cooks fast and can be used for dinner while leftovers can be tomorrow’s salad.

Dried beans are cheap and can be used for a variety of meals like Mexican burritos, Greek salads and chili. Beans are a great source of protein as an alternative to meat.⁴

Recipes using beans

Eggs are a great source of protein. They also contain nutrients such as vitamins A, D, and E, folate, iron and zinc. These nutrients are good for your teeth and skin. One egg is 6 g of protein. Eggs in the morning are good to give you energy. They can be used as omelets in the morning but can also be incorporated in salads and in dinners with potatoes. ¹

Egg recipes

Keep checking back to start your journey to eating healthy



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1.   Egg Farmers of Canada. (2015). Egg Nutrition. http://www.eggs.ca/nutrition/view/1/egg-nutrition

2. Jensen, A. (2013). Baby Spinach Nutrition Information. Livestrong

http://www.livestrong.com/article/279471-baby-spinach-nutrition-information

3. United States Department of Agriculture. Why is it important to eat fruit? http://www.choosemyplate.gov/food-groups/fruits-why.html

4. Whitney & Rolfes. Understanding Nutrition. 12 edition