Healthy Eating Made Easy

Healthy Eating Made Easy
by Margaret Young, RD, MSc
Sobeys Registered Dietitian

Breakfast is the best way to start your day.

Breakfast is the best way to start your day.

Fall is a time of new beginnings, new routines and new resolutions. We move from the lazy days of summer to the busyness of fall schedules. We remember the ice cream cones at the cottage, the cocktails on the deck and the barbecues with friends—and resolve to get our eating habits back on track. Who says you can only make resolutions in January?

Eating well doesn’t have to be stressful or complicated. To jump start your healthy eating this fall, simply start with the three E’s:


Eat early. Breakfast is the best way to start your day. It “breaks the fast” after a night of not eating and boosts your energy for the day ahead. If time is short in the morning, try getting part of your breakfast ready the night before.

A balanced breakfast has foods from at least three of the four food groups. Think outside the cereal box with these tasty suggestions:

  • Tortilla spread with peanut butter and wrapped around a banana
  • Scrambled eggs, mashed avocado, tomato slices on an English muffin
  • Green smoothie (fruit, spinach, yogurt, milk)
  • Oatmeal, ground flax seed, berries and milk
  • Waffles topped with banana slices and walnuts
  • Whole grain bagel topped with cheese and tomato
  • Yogurt parfait (Greek yogurt, fruit and dry cereal)

Every 3-5 hours

Eat small frequent meals and snacks to spread your calories throughout the day. This helps increase your energy and prevents overeating. When you go too long between meals, you get so hungry that it is hard to make healthy choices. Everything starts to look good, especially those high sugar and high fat comfort foods. You are more likely to eat quickly and eat too much. These extra calories can lead to weight gain.

Have a snack if there are more than 3-5 hours between your meals. Put healthy snacks on your grocery list so you always have them on hand.

Speedy Snacks:

  • Apple with almond butter
  • Celery sticks with peanut butter
  • Chocolate milk
  • Fresh or canned fruit
  • Homemade trail mix (cereal, dried fruit and nuts)
  • Instant pudding made with milk
  • Melon cubes and cheese
  • Oatmeal cookie and apple
  • Popcorn (air popped or light microwave)
  • Veggies and hummus
  • Greek yogurt and fruit
  • Homemade muffin


Good food is one of life’s greatest pleasures. It’s okay to treat yourself in moderation. The secret is to fully enjoy what you are eating.

  • Allow yourself time to taste and enjoy every bite without feeling guilty. A small taste may satisfy your craving if you slow down and savour it.
  • Eat slowly and chew your food well. Put your fork down between bites.
  • Stop eating when you are full or if you are not enjoying the food.

To find out about the food and wellness events happening at Sobeys Douglastown, call 778-2404.

Be sure to like Sobeys Dietitians on Facebook for healthy recipes and nutrition tips!

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