Happy Nutrition Month: A Balanced Perspective

Nutrition Month is a reminder that small, realistic changes can make a meaningful impact. As dietitians, we support people in building eating patterns that are practical, achievable, and sustainable in real life. This includes encouraging a balanced approach with a variety of colourful, nourishing foods, while recognizing that cost, culture, food access, and availability all shape what ends up on our plates. 

While balancing work, family, school, finances, stress, and limited time, we make food choices every day within those realities. The goal is not to make eating more complicated, but to offer ideas and strategies that make daily decisions feel easier and more manageable. 

Rather than labeling foods and eating habits as “good” or “bad,” or focusing on what to take away, we can shift our focus to what we can add. This is something we call “Nutrition by Addition.” It means adding more protein, fibre, colour, variety, and balance. This approach is less restrictive and more sustainable, helping build habits that last over time. 

So, what is a balanced eating pattern? It includes a variety of whole foods such as vegetables, fruits, lean meats, fish, plant-based proteins, nuts, seeds, and whole grains. 

Whole foods do not have to be as intimidating as they sound, and they are not always completely unprocessed. Foods like frozen fruits and vegetables, and canned items such as tomatoes, beans, lentils, and fish are still nutritious and convenient choices. 

Five simple ways to use “Nutrition by Addition” in your routine: 

• Add frozen vegetables to meals that need more colour and fibre. They keep their nutritional value, save prep time, last longer, and can be added to dishes like pasta, stir-fries, rice bowls, or omelets. 

• Add canned fish like tuna or salmon to increase protein and healthy fats in meals. They are shelf-stable and easy to add to salads, toast, or grain bowls. 

• Add mixed nuts to snacks for healthy fats, protein, and fibre. A small portion (about ¼ cup) with a piece of fruit makes a satisfying snack. 

• Add sources of healthy fats and fibre, like chia seeds or ground flaxseed, to smoothies, oatmeal, yogurt, or cereal. 

• Add plant-based proteins like beans and lentils to familiar meals. Stir them into pasta sauces, tacos, soups, or chili to boost fibre and protein without changing the meal too much. 

  
  

This Nutrition Month, try adding one whole food to one meal each day. Ask yourself, “What is missing from this meal, and what can I add?” Nutrition by Addition is a reminder that small, realistic changes can lead to meaningful improvements in healthy living.

One of our favourite recipes using pantry staples like canned chickpeas, tomatoes, and broth is: “Oh She Glows” Soul-Soothing African Peanut Stew. 

Molly MacDonald, Dietetic Intern 

Jenelle MacIsaac, Registered Dietitian