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Make small changes to eating habits and make them stick


March is Nutrition Month

Dietitians of Canada are helping you to make small, positive changes to your meals and snacks throughout March. You may already be making changes to your eating habits to improve your health, however, too many changes at once can be hard to keep up in the long run. It is better to focus on making small changes that you can keep doing.

We challenge you to make small changes, one meal at time! Here are some helpful tips.

Get ready

Choose the change that you want to make to your eating habit and make a plan to stick to it. Next, get your kitchen ready for action and have healthy foods on hand. Small changes can make a big difference. Some changes you can make are filling more of your plate with vegetables, or having fruit as a snack, or choosing whole grain bread.

Quality counts

Start your day with a healthy breakfast. This is important because eating a good breakfast gives your body the energy it needs to start your day. Plan ahead and make extra food at dinner. That way, you can pack healthy leftovers for lunch or have a meal ready for another day. It is possible to eat healthy without giving up on taste. Try seasoning your food with herbs or spices to add flavour.

Eat mindfully

Be mindful of what you eat and turn off screens (TV, computer or phone) during meals. Slow down and enjoy your food one bite at a time. 

Try something new

Try new foods and flavours. The whole family can help out too. Find new healthy, tasty recipes at

Make it stick

Have a plan and prepare healthy snacks and meals ahead of time. Making changes can be challenging; dietitians can help you with practical tips to get back on your healthy-eating track. Call HealthLink BC at 8-1-1 and ask to speak with a dietitian. This service is available in over 100 different languages.

Apple pie oatmeal recipe

Try this tasty recipe for a healthy breakfast or snack. Prepare it in advance and reheat for those busy mornings.


  • 2 ½ cups (625 mL) skim milk

  • 1 cup (250 mL) water

  • 1 1/3 cups (325 mL) large flake oats

  • 1/3 cup (75 mL) wheat germ

  • 2 tbsp (30 mL) packed brown sugar

  • ½ tsp (2 mL) pumpkin pie spice or ground cinnamon

  • 1 apple, cored and diced

  • 2 tbsp (30 mL) dried cranberries (optional)


  1. In a large saucepan, bring milk and water to a gentle boil over medium-high heat. Stir in oats and wheat germ. Reduce heat to medium-low heat; stir in sugar and pumpkin pie spice (or cinnamon). Cook, stirring for about 12 minutes or until almost thickened.
  2. Remove from heat and stir in apple and cranberries (if using). Cover and let stand for 5 minutes before serving.
Makes 4 servings.
Source: Cookspiration, Dietitians of Canada

Learn more

Dietitians are the most trusted source of food and nutrition information for Canadians. Visit for healthy eating tips, recipes, and answers to healthy eating questions.

Written by Roberta Wozniak, UBC Dietetic Intern with support from Kathy Romses, Vancouver Coastal Health, Public Health Dietitian, Evergreen Community Health Centre

SOURCE: Make small changes to eating habits and make them stick ( )
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