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March 2018

3 Simple Steps To Help Take The Fuss Out Of Mealtime

Starting from a young age, inspiring children to help shop, cook, and discover food can set them up for a lifetime of healthy eating. Encouraging them to appreciate new flavours and textures can pave the way toward healthy relationships with food. 

1. Get kids involved in Meal Time

From planning to shopping and prepping, including your children in all aspects of food preparation can benefit them greatly in the long run. Check out our recent post for ideas on how to get your kids into the kitchen.

2. Share and Eat Together 

Sharing food with others brings us together and can offer a wealth of benefits. In a recent Ipsos poll, 30% of Canadians said that it’s challenging to find time to eat meals with friends and family. Life gets busy, but this is a missed opportunity! Children who eat with their friends and families have more nutritious diets, better academic performance, and a lower risk for overweight. They also tend to have increased intakes of vegetables and fruit!

3. Help them Learn by Example

If we choose healthy, homemade options our children are most likely to follow in our footsteps. Let’s set good examples for our little ones and grow healthy eaters for the future!

Melissa Frankel, Registered Dietitian 

Discover new child-friendly recipes together:

Ingredients (Makes 5 servings)

  • 1 can (540ml) brown lentils, drained and rinsed
  • 2/3 cup (150ml) dry bread crumbs
  • 1/4 cup (60ml) onion, finely chopped
  • 1/4 cup (60ml) celery, finely chopped
  • 1/2 teaspoon (2ml) salt
  • 1/2 teaspoon (2ml) black pepper
  • 1 teaspoon (5ml) Worcestershire sauce
  • 1 tablespoon (15ml) vegetable oil
  • 1/2 cup (125ml) cheddar or Swiss cheese, shredded

1. In a large bowl, mash lentils. Stir in bread crumbs, onion, celery, salt, pepper, 1/3 cup (75ml) water, and Worcestershire sauce, until blended. Form into five 3/4 - inch (2cm)  thick patties. 

2. In a skillet, heat oil over medium heat. Cook veggie burgers for about 5 minutes on each side, or until browned on both sides. Top with shredded cheese, enjoy! 


Ingredients (Makes 4 servings)

  • 1/2 cup pizza sauce, no salt added
  • 4 eggs, scrambled
  • 1/2 cup of your choice of diced vegetables (zucchini, bell peppers, celery, green onions, etc.)
  • 1/2 cup (125ml) Canadian Monterey Jack, shredded
  • 15 whole wheat mini-pitas (or 4 large pitas), cut in half

1. Mix pizza sauce, eggs, vegetables, and Monterey Jack cheese.

2. Stuff pita halves with the mixture and enjoy alongside some cut up vegetables or fruit!

As a member of the Food for Tots team and a Registered Dietitian, I am very excited to be a part of Dietitians of Canada’s Nutrition Month Campaign! Registered Dietitians around the country are celebrating Nutrition Month 2018 by helping Canadians unlock the potential of food to fuel, discover, prevent, heal, and bring us together.With our growing network of child care centres and schools, I am eager to help illustrate how food has the potential to:

  • Fuel: Provide the energy busy children need throughout the day
  • Discover: Foster healthy eating habits by introducing children to new foods and teaching them to shop and cook
  • Prevent: Follow a balanced eating pattern to reduce risk of diet-related chronic disease (type 2 diabetes, heart disease)
  • Heal: Offer a variety of nutrient-dense foods every day to promote healing
  • Bring us together: Connect with family and friends by sharing meals together

Melissa Frankel, Registered Dietitian 

Check back soon to learn more about food’s limitless potential!

Have questions about this year’s Nutrition Month campaign? We are always happy to help! 
Contact our RD, Melissa, at