Healthy eating made easy

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Do your eating habits need a makeover? Despite our good intentions, there are times we all get off track. At Sobeys, we’re proud to offer our customers the healthy groceries options needed to help make a diet refresh easy and enjoyable. To refresh your diet, simply start with the three E’s:


Eat early. Breakfast is the best way to start your day. It “breaks the fast” after a night of not eating and boosts your energy for the day ahead. If time is short in the morning, try getting part of your breakfast ready the night before.

Build a complete meal at breakfast. Include fruits or vegetables, grains and protein. Think outside the cereal box with these tasty suggestions:

• Whole wheat tortilla spread with peanut butter and wrapped around a banana

• Scrambled eggs, mashed avocado and tomato slices on an English muffin

• Green smoothie (fruit, spinach, yogurt and milk)

• Oatmeal, ground flaxseed, berries and milk. In a rush? Try plain instant oatmeal. It is unsweetened, so you can control how much sweetness you add.

• Whole wheat waffles topped with banana slices and walnuts

• Whole grain bagel topped with cheese and tomato

• Yogurt parfait (Greek yogurt, fruit and dry cereal)

Every 4-6 hours evenly

Eat small, frequent meals and snacks to spread your calories throughout the day. This helps increase your energy and prevents overeating. When you go too long between meals, you tend to get so hungry that it becomes more difficult to make healthy choices. Everything starts to look good, especially those higher-sugar and higher-fat comfort foods. You are more likely to eat quickly and eat too much. These extra calories can lead to weight gain.

Have a snack if there are more than 4-6 hours between your meals. Put healthy snacks on your grocery list so you always have them on hand.

Speedy Snacks:

• Apple slices with almond butter

• Celery sticks with peanut butter

• Chocolate milk

• Canned fruit and cottage cheese

• Homemade trail mix (dry cereal, dried fruit and nuts)

• Melon cubes and cheese

• Lower fat microwave popcorn

• Raw veggies and hummus

• Yogurt and fruit

• Homemade muffin


Good food is one of life’s greatest pleasures. It’s OK to treat yourself in moderation. The secret is to fully enjoy what you are eating.

• Practise mindful eating. Allow yourself time to taste and enjoy every bite without feeling guilty. A small taste may satisfy your craving if you slow down and savour it.

• Eat slowly and chew your food well. Put your fork down between bites.

• Stop eating when you are full or if you are not enjoying the food.

Hungry for more? Like @SobeysDietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox. Register at

Nutrition Events:

Did you know? Sobeys dietitians offer a variety of free nutrition classes and one-on-one counselling. Contact Teresa for more information (902) 755-3645 or

Tuscan Bean and Pasta Toss

Prep Time: 15 minutes
Total Time: 20 minutes
Serves: 6
6 cups 1.5 L cooked short pasta, such as fusilli or penne
4 cups 1 L spinach, baby, packed
1 can 540 ml six bean blend, drained, rinsed
⅓ cup 75 ml pesto
¼ cup 60 ml sundried tomatoes, blanched, thinly sliced
1 tsp 5 ml lemon zest, finely grated
1 tbsp 15 ml lemon juice, fresh
¼ tsp 1 ml hot pepper flakes (optional)
½ cup 125 ml Italian style shredded cheese blend

  1. Toss hot pasta with spinach, beans, pesto, sundried tomatoes, lemon zest, lemon juice and hot pepper flakes (if using). Transfer to a serving bowl and sprinkle with shredded cheese. Serve immediately.
    Dietitian Tip: Add even more Mediterranean flair to this simple meal by adding grilled peppers and zucchini.
    Nutrition Information per Serving (⅙ of the recipe):
    Calories 406, Fat 10 grams, Saturated fat 3 grams, Carbohydrate 62 grams, Fibre 7 grams, Protein 18 grams, Sodium 273 milligrams