Nutrition Month 2023

Do you find grocery shopping to be stressful? Chaotic? Confusing? Come walk and talk with a Registered Dietitian at your local grocery store and gain a bit more confidence and familiarity getting the food you need.

Participants will receive a $10 gift card to the store they are touring. To register, please call Kim at 807-625-8315. Space is limited!

Date	Time	Location
Thurs. Mar. 9	1:00 - 1:30 p.m.	Darcy's No Frills (Northwood)
Fri. Mar. 17	10:00 - 10:30 a.m.	Metro (River Street)
Tues. Mar. 21	2:00 - 2:30 p.m.	Metro (River Street)
Mon. Mar. 27	10:00 - 10:30 a.m.	Darcy's No Frills (Northwood)

We want you to share your special recipes and the stories that come with them, because food is so much more than its nutritional value. Food is comfort, memories, culture, tradition and connection. Here’s how it can work:

For the public:

Reach out to a friend or family member.
Each of you chooses a recipe that has a story for you. Perhaps you choose the pumpkin pie recipe that your family has passed down for generations and you reflect on the first time you remember tasting it. Or maybe you are a busy parent who is always on the move and you choose to share a “dump & go” recipe that you make on busy nights that even your picky eater loves!
Type up your recipe with a short write up of the story/meaning behind it.
Meet up for a walk, lunch or coffee, swap recipes, share its meaning and take the opportunity to catch up.

For workplaces:

Choose someone to be the facilitator. This person will:
- Send out a message to staff inviting them to participate (see the sample email below).
- Collect emails of interested staff (via survey monkey or simply replying “I’m in”).
- Pair off participants and let them know via email/Teams.
- Send a reminder email to participating staff to book their meet-ups and the deadline for their email submission to you.
- Gather recipes and stories and save in a common file. Consider format and design, but not necessary.
- Send collection of recipes and stories to all participating staff.

Sample Email to Workers:

This year for Nutrition Month (March), we’re going beyond nutrition, because food is more than its nutritional value. Food is comfort, memories, culture, tradition and connection. We want you to share your special recipes and the stories that come with them with our teams.

Here’s how it will work:

Reply to this email with "I'm in!" to add your name to the list.

Choose a recipe that has a story for you. Perhaps you choose the pumpkin pie recipe that your family has passed down for generations and you reflect on the first time you remember tasting it. Or maybe you are a busy parent who is always on the move and you choose to share a “dump & go” recipe that you make on busy nights that even your picky eater loves! Type up your recipe with a short write up of the story/meaning.

You will be sent a colleague’s name via email. Book a one on one meet-up for 15-30 minutes on break or lunch (consider a walking meeting). During this meet-up, share your recipe and the story behind it.

Send an electronic copy of your recipe and story to your workplace facilitator before the end of March. The facilitator will collect and compile them in a document which will be shared with the rest of the participating staff.

Here’s how it works:

The 10 recipes (and 2 bonus recipes) in the Soups to Share Recipe Book have been formatted as sign-up sheets for a potluck-style lunch for up to 7 people. Each person who signs up will have to bring ingredients from the list.
Decide which day is going to be Soup Day. A Thursday or Friday works best to give participants enough time to sign up and gather their ingredients.
Distribute the sign-up sheet for the chosen soup early in the week, ideally Monday or Tuesday. This can either be done one of two ways:
- Electronically as a Word document (this works if there is a common place where the sign-up can be saved and multiple participants can edit).
- Print the sheet and have participants sign up manually.
Have the slow cooker set up and turned to HIGH the morning of Soup Day. You will need a ladle for mixing and serving.
- For some recipes, note that some ingredients are added later.
- Some recipes require an immersion blender for the best results.
- Remind participants to cut veggies very small (or precook them) to cook in time for lunch.
Have a printed off sign-up sheet near the crock pot on Soup Day. Participants should cross off their name in the “Person” column once they add their ingredient, and check the final column when they have taken their portion of soup.
Participants should bring their own bowl and spoon (unless your workplace has them available) and clean their own dishes.
The participant who signs up for “Buns and Cleanup” is responsible for cleaning the slow cooker and surrounding area once everyone has collected their soup.

Check out some of the great things Anishnawbe Mushkiki has going on this month and beyond. Find details on their Facebook and Instagram, or sign up for monthly programming information by sending them an email or calling 807-623-0383 ext. 267 or ext. 271.

It is well known that food is getting harder and harder to afford. In Canada, 1 in 8 households struggle to afford enough to eat - and the number is likely rising. This has negative consequences for the health of individuals, communities and society as a whole. And let’s not be fooled: struggling to afford food is not an issue of laziness or any inherent quality a person may possess. It is an issue of a broken system that affords or marginalizes people disproportionately based on race, gender, class, nationality and other factors.

While the tips below (as well as food charity services, like food banks) can help cover short-term needs, more action is needed to ensure everyone can get the food they need long-term (see the Advocacy section above for a few examples of actions members of the public can take).

Plan Ahead

Plan out your meals and snacks for the week, and try to use items across multiple meals to avoid waste. Check what you already have in your house and try to incorporate these items into your plan.
Make a plan for using leftovers (eg, reuse leftover rice, veggies, etc). Check out Easy Meals for Great Leftovers or Cook Once, Eat Twice and More for ideas and inspiration.
Make a list of staples/basics you already have, and what you need (eg herbs/spices, flour, beans, rice, butter, oil, pasta); don’t forget to check what you already have in your freezer.
Make a grocery list and stick to it! Avoid shopping when you’re hungry as this can result in impulse buys and a higher total at the till.

Vegetables and Fruit

If you can, buy smaller amounts of fresh items more frequently to avoid items going bad before you use them. Store produce properly to extend the shelf life. Freeze items you might not use up before they spoil for future use in soups or baking.
Buy canned or frozen vegetables and fruit. Compare unit prices for the best deal. Look for plain versions without extra sodium, syrups or sauces and add your own flavourings at home. Rinsing canned vegetables can remove some of the excess salt.
Substitute for more costly ingredients when needed. For example, since the price of romaine lettuce has skyrocketed, try a salad base using shredded carrots or roasted sweet potatoes. This Brussels Sprout Salad might become a new favourite!
Grow your own herbs and veggies, if you can, on a window sill, balcony or garden. Some items like green onions and living lettuce can be kept with the roots in water and will re-grow after you cut off what you need, so you can get more use out of them.

Beverages

Sticking with water and milk can cut down spending extra on unnecessary juices, pop, etc.
Add lemon/orange/cucumber slices to your water to enhance the flavour. Just remember to brush your teeth after to remove natural sugars and acids.

Powerful Proteins

Try incorporating some plant-based meals. Legumes (beans, lentils, dried peas), tofu and peanut butter offer protein at a good price.
Use canned meats, like tuna or salmon, which last longer than fresh varieties.