December 2014 Zehrs Meal Planning
Health and Performance Centre December 2014 Newsletter
Grocery Store Meals
With the holidays approaching, it can be hard
to find time to prepare meals for you and
your family. Luckily, grocery stores are
increasing the amount of ready-to-eat meals
and snacks they offer. They can be a lifesaver on busy days! However, much like
dining at restaurants/fast food chains, you
must be careful not to sacrifice nutrition for
the sake of convenience.
has 30 years of
on their personal
One of the main concerns when it comes to
ready-to-eat meals is sodium content. Much
like processed foods, many pre-made meals
are high in sodium, which could lead to
bloating, dehydration, and high blood
pressure in the long term. It can be easy to
exceed the daily recommended intake of
1500 mg and even the upper limit of 2300
mg, so be mindful of the nutritional content
of ready-to-eat meals.
Since every grocery store offers different premade items, it’s a good idea to ask each one
individually for detailed nutritional
information. Many pre-made items may
appear healthy, when in fact they are high in
sodium and fat, due to sauces, dressings,
cheese toppings, or other add-ons.
She shares her
in weight loss and
sport nutrition– in
person or over the
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Mention this newsletter at your first appointment and receive $20 off your nutrition assessment Tip of the Month: Meal Planning
To help overcome the challenge of preparing
meals at home, planning ahead is extremely
helpful for busy families! Here’s a simple 3step strategy:
1) Make a list of all your usual/favourite
dinner meals. Get the whole family involved.
Include quick and simple recipes.
2) List all major events in the upcoming week
that will affect your dinner schedule. Choose
meals from your “Dinner List” that will fit
well with your schedule.
3) Create a shopping list that includes all
ingredients needed for your planned meals.
Cook up large batches so leftovers are always
on hand for upcoming meals/snacks. Ready to Eat Meals from Zehrs
We contacted Zehrs Registered Dietitian who provided us with
samples of ready-to-eat menu items they frequently offer. Sodium
is expressed here as a percentage of daily recommended values per
serving. Opt for items with 5% DV per svg and less than 15%.
• Poached Salmon with Sweet Chili Sauce and Sesame
Seeds (13% DV per svg)
• Chicken in Thai Green Curry Sauce (17% DV per svg)
• Chicken Marsala (18% DV per svg)
• Spicy Rapini with Roasted Garlic (4% DV per svg)
• Home-style Roasted Potatoes (1% DV per svg)
• Roasted Butternut Squash with Cranberry (5% DV/svg)
• Roasted Sweet Potato Fries (2% DV per svg)
• Roasted Brussel Sprouts (1% DV per svg)
• Red Quinoa Salad (5% DV per svg)
• Mango Salsa (5% DV per svg)
Zehrs uses the “Guiding Star Program” for their meals, a program
where foods are assigned scores from 0-3, based on nutrient
density. “Stars” are calculated based on: vitamins, fibre, omega-3
fatty acids, trans fats, saturated fats, added sodium, and added
sugar. Check www.guidingstars.ca for details.
For more information on family meals or individualized nutrition services, book an appointment with a Registered Dietitian at the Health and Performance Centre. Heidi’s Moroccan Quinoa Salad
The following recipe allows you to premix all the dry ingredients in a jar – ready for
a fast meal on a busy day. Also makes a great gift. By Heidi Smith, RD
Makes 8 servings. Per svg: 195cal, 10g fat, 235mg sodium*, 6g pro, 30g carb, 4g fibre
Ad d In gred ients To A Jar:
1 cup uncooked quinoa
1 vegetable broth bouillon cube (low sodium)
1 tsp each curry powder and cumin and brown sugar
1/2 tsp each ground coriander and salt (salt optional)*
¼ tsp fresh ground pepper
1 Tbsp each dried parsley and dried chives
½ cup raisins or chopped dried apricots
F resh In gre dients to A dd :
2 cups water
1 can chickpeas (10 oz can) *draining & rinsing cuts sodium ~40%
1/2 cup each finely chopped red pepper, diced carrots and diced
cucumber or zucchini
2 tbsp each olive oil and lemon juice
Optional: 1/4 cup chopped fresh cilantro and toasted pine nuts;
1. Bring water to boil in a medium pot.
2. Add ingredients of your jar and gently stir until combined. Bring back to a
boil, then cover and reduce heat to simmer 12 to 15 min, or until liquid
appears to be soaked up.
3. Turn off heat and let sit covered for about 10 min. Fluff with a fork. This
can now be cooled completely or made as a warm salad.
4. Transfer to a bowl either cooled or warm and add in all other ingredients.
Mix well. Serve warm or refrigerate for a great salad. Great next day too!