As a dietitian, I always look forward to Nutrition Month in March. A big reason why I became a dietitian is because I saw the positive impact of eating a balanced diet. 

I was an athlete, I loved running long distances, and discovered Food Science for the first time in high school.  Eating for my training and races gave me a competitive edge I was sure was due to opting for more variety and more protein in my daily lunches. 

I also saw my Oma, who went from a diet of mostly processed and high fat foods, developed Type 2 diabetes, and then completely regulated her blood sugars and got off her medication by eating a more balanced diet – this being a much more nuanced and complex situation that required medical supervision of course, but her story is one that inspired me to pursue a career in dietetics and explore the impact of food and nutrition in our lives. 

This year’s theme is one that hits home for me, “Nourish to Flourish”. It invites us to focus on the power of food and nutrition to enhance our overall well-being. As a registered dietitian, I am thrilled to share insights on how we can nourish our bodies to thrive, explore the benefits of including eggs in our diets, and provide you with a nutritious and satisfying recipe that embodies this theme.

How do we “Nourish to Flourish”?

The essence of “Nourish to Flourish” goes beyond simply eating healthy foods. It’s about understanding how the foods we consume play a vital role in our physical health, mental well-being, and overall vitality. My toddler has especially taught me that nourishment is not just about filling our stomachs or satiation. The other day Ella ate a healthy portion of chicken vegetable soup, I was certain she was full… 10 minutes later, she asked me for some ice cream. Kids often understand intuitively that nourishment is also about the satisfaction the meal provides, and it’s often why people say “there’s always room for dessert”. 

Steps to Nourish Your Body Today

Here are some ways to nourish your body that are not overly complicated. If you opt to do 1-2 of these tasks today, and repeat it over the next few weeks, you will be creating new habits that nourish your body for a lifetime. 

1. The next time you grocery shop, aim to pick at least 3 different colours of fruits and vegetables: Aim to fill your plate with a colorful array of fruits and vegetables. Believe it or not but the variety of nutrients made available in each colour of fruit and vegetable may nourish you even more than selecting only green vegetables/fruits. Grocery shopping for colourful fruit and vegetables can be made into a fun game, inviting your kids to join along, asking them to select different coloured fruits and vegetables, perhaps, even trying new exotic fruits and vegetables from time to time. 
2. Stay Hydrated: Water is essential for every bodily function. Make it a habit to drink adequate fluids throughout the day. Everyone has a water bottle somewhere, decorate it with fun stickers, place it somewhere visible, add chopped fruit to your water for some flavour. If you don’t have a reusable water bottle, you can even grab one at the dollar store or bring a glass cup/mason jar to the office. 
3. Plan Balanced Meals (most of the time): This one is trickier, only because it requires more planning. One way I manage to make balanced meals is having a well stocked pantry and freezer – this means I always have some frozen fruit or spinach I can throw into a smoothie or meal. I also always have a can of tuna or beans I can add to pasta or a salad. If you can’t make every meal balanced, do not stress! Personally, I like to take inventory at the end of my day. If my meals were light on protein, I’ll end my day with a high protein snack like a hard cooked egg with everything bagel seasoning or some Greek Yogurt. If I can’t get any veggies in at dinner, I’ll make a fruit salad for dessert. Strive for daily balance (not necessarily meal balance) – protein, healthy fats, and carbohydrates throughout your day. This balance will keep you feeling full, energized and nourished.
4. Mindful Eating: Take time to enjoy your meals. Chew your food thoroughly, savor the flavours, and listen to your body’s hunger and fullness cues. This is especially fun to do if you have kids; I play a game with my 3 year old called “Food Explorers”. I ask her to smell her food, describe her food and then taste it and tell me what she thinks it tastes like (sweet, salty, sour etc.), this curiosity multigates picky eating, makes eating fun and lovingly encourages mindful eating with the whole family.
5. Include Protein-Rich Foods: Protein, protein, protein… if you follow any dietitians on social media these days, you would have noticed that protein seems to be all the rage right now. Well, it’s for a good reason! Many of us are really good at getting enough protein at dinner, but our breakfasts and lunches tend to fall short. Foods rich in protein, such as eggs, legumes, and lean meats, are essential for muscle repair, immune function, and hormone production. When I’m short on time (which is almost all the time), I opt for something easy for breakfast and lunch, such as batch cooking hard cooked eggs and keeping them in the fridge for up to 3 days.

Let’s talk more about the Incredible Benefits of Eggs: 

One of the most versatile and nutrient-dense foods we can include in our diets is the humble egg. Eggs are delicious, budget-friendly, quick to make and offer numerous health benefits:

High in Protein: Eggs are a complete protein source, meaning they contain all nine essential amino acids. This makes them an excellent choice for muscle maintenance and overall health. 1 large egg has about 6.5 grams of protein. 

Rich in Vitamins and Minerals: Eggs are a source of vitamins like B12, D, and minerals such as selenium and choline, which are essential for brain health and metabolism.

Versatile and Delicious: Eggs can be prepared in countless ways, from boiled to scrambled, making them an easy addition to any meal. I’ve even added them to lasagna dishes as a layer in between veggies and meat sauce. However you enjoy eggs, I wanted to share one idea with you today that is so delicious and nourishing, I’m sure you will make this one of your family’s staple recipes: 

Herby Feta Dip with Crispy Fried Egg 

To celebrate “Nourish to Flourish,” I’m excited to share a simple yet delicious recipe that incorporates eggs and is perfect for a nourishing and satisfying snack or meal.