3 Family Food Resolutions for 2013 – Emily Kennedy, RHN

‘Tis the season for new beginnings and a great time to evaluate how you and yours might improve on your current nutritional status. Whether it’s finding the time to make home-cooked meals, or teaching the kids to cook a meal for themselves, everyone can set a goal that will make a big difference in their family’s health and nutrition. As you think about what your goals are, here are some suggestions for 2013:

1. Eat regular meals at regular times.  In general, the definition of a meal is at least 3 food groups.This ensures a good variety of nutrients and a colourful plate. Try to eat a meal every 4 to 5 hours and a small snack consisting of protein plus a fruit or vegetable every 2 to 3 hours to keep blood sugar levels stable.
2. Try a new vegetable or fruit every week. Do you know what fennel tastes like? Have you ever at a pomegranate? It’s common to get stuck in a rut buying the same old apples, oranges and bananas, or making salad with the same Romaine, tomatoes and cucumber all the time. Adding more variety to your diet calls on different digestive enzymes and may prevent  food allergies to the foods you tend to eat all the time.
3. Buy organic meat, and organic produce, in the very least for the Dirty Dozen. According to the Environmental Working Group, the following 12 foods are the most contaminated with pesticides:

• Apples
• Peaches
• Sweet Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes (Imported)
• Spinach
• Lettuce
• Potatoes

It may not be feasible to eat completely organic, but these are the most important foods to splurge on to prevent build-up of environmental toxins in your organs. What food resolutions will your family try to stick to this year?

Emily Kennedy consults as Registered Nutritionist at Markham Integrative Medicine. An appointment may be scheduled for you and your family’s nutrition needs by phone: (905)294-2335. Emily can also be reached by email: emily@integrative-medicine.ca