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Eating Well with Whole Foods

Updated: Aug 22

After a long winter, spring is finally here, with its promise of sunshine, renewed energy, and markets stocked with plenty of fresh, local fruits and vegetables. This is the perfect time to focus on making some healthy changes to eat well and live well. Cutting down on highly processed foods and upping the whole foods on your grocery list is a great first step toward a nutrient dense diet that will help you feel your best. To help you get started, here are 5 tips for eating more whole foods this spring:


5 Tips for Eating Well with Whole Foods:
  1. Go for Plant-Based Foods: Take advantage of the fresh local produce of the season and aim to fill half your plate with colourful fruits and vegetables. Generally, the more colourful the flesh, the higher the vitamin, mineral and antioxidant content. Also consider adding some meatless dishes to your menu, opting for plant-based powerhouse proteins like tempeh, tofu and legumes.

  2. Read Food Labels: To cut back on processed foods, a quick tip is to check the ingredients list. A shorter list often means a less processed product, and less unwanted additives. Also keep in mind that ingredients are listed in order of predominance, with the main ingredients first, followed in decreasing order by those in smaller amounts.

  3. Cook More Often: Take pleasure in cooking your own meals and snacks. This way you can control what goes into your food, and even save money while you’re at it. You don’t have to be a master chef to make healthy, delicious dishes. Get started with quick and easy recipes like a stir-fry or meal salad. Kick it up a notch by making your own healthy snacks like homemade granola bars, roasted nuts or hummus.

  4. Go With Your Gut: To promote gut health, add fermented foods to your diet like kombucha, kefir in your smoothies, and kimchi in your sandwiches! They are full of live bacteria that are beneficial for your gut health!

  5. Get Inspired: Use your favourite herbs and spices to make delicious whole foods meals like Thai curry or Mexican vegetarian chili. Explore new recipes and try experimenting with new ingredients you haven’t used before. Eating whole foods can be fun, flavourful and delicious!


If you are inspired to embrace a healthier way of living this spring and you want help to get started, you’re ready for our Whole Foods Challenge! Sign up for the 30-Day Whole Foods Challenge, and work with an FSEAP Registered Dietitian to embrace whole foods as the foundation of a healthy diet and create lifelong change.


Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you set your goals and create a plan to reach them. Having a FSEAP dietitian in your corner means you’ll have all the resources you need to start strong, be accountable for your progress, and stay motivated on your path to success. We know you can do it!



30-Day Whole Foods Challenge

This spring, sign up for the 30-Day Whole Foods Challenge and collaborate with an FSEAP Registered Dietitian to make some healthy changes that fit your lifestyle. They will work with you to create a personalized nutrition plan to meet your nutritional needs and reach your health goals.


In this 30-Day Challenge, you will:

  • Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way.

  • Discuss your progress with your Registered Dietitian in 30-minute weekly conversations.

  • Be supported and coached throughout the entire 30-day journey.

  • Receive practical information, recipes, and tips to keep you motivated, focused and successful!

Challenge Accepted? Call FSEAP to sign up for the 30-Day Whole Foods Challenge, or to find out about the Nutrition Counselling Services.

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