Cook healthy by using more vegetables

  • Mar. 16, 2007 5:00 p.m.

Submitted by Shelly Crack-A group of 12 people affected by diabetes celebrated Nutrition Month 2007 by “cooking it up healthy” at the Haida Health Centre in Massett last week.
The new Canada’s Food Guide emphasizes the importance of getting more vegetables every day. The cooking class featured favourite recipes made with more vegetables.
The group prepared chow mein, red lentil spaghetti sauce and macaroni and cheese. Each dish had two or three times more vegetables than the regular versions and featured hearty, lower-cost vegetables such as carrots, cabbage, onions and frozen peas.
Living on Haida Gwaii, it’s often difficult to get the recommended seven to ten servings of fruit and vegetables per day for adults between 19 and 50 years. Shelly Crack, the local community dietitian, recommends eating canned, frozen and fresh vegetables and fruit to save money and have more selection at home.
Here are a few tips on how to get at least seven servings of fruit and vegetables each day:
• Fill half your plate with vegetables and fruit at every meal and snack.
• At breakfast, top your oatmeal with one cup of frozen berries.
• Include one cup of thick vegetable-based soup or a fruit with lunch.
• Enjoy half a plate of coleslaw with your fish and rice at dinner.
• Snack on half a cup of canned peaches packed in juice in the evening.
Frozen broccoli in your chow mein, spinach salads, shredded carrots in spaghetti sauce or baked sweet potato fries are all ways to eat one dark green and one orange vegetable each day, also a recommendation from the new food guide.
Although half a cup of 100% fruit or vegetable juice counts as one serving, fruits and vegetables are always a better choice, as they are full of fibre and fill you up!
Everyone in the group enjoyed cooking together, eating together and setting goals around being healthy. A big thanks to the Haida Health Centre for supporting the cooking class. How’aa Shauna, Shirley and Sandra!

Just Posted

Maritime Museum project receives legacy grant

A special project of the Dixon Entrance Maritime Museum Society has been… Continue reading

Richardson Ranch celebrating 100 years of family and ranching in Haida Gwaii

Tlell Polled Hereford’s continue to win awards while the ranch becomes a popular spot for visitors

Indigenous voices finally heard with final MMIWG report, says Northwest B.C. advocate

The report contains more than 200 recommendations to multiple levels of government

Sustainble economy flourishing in Haida Gwaii and Great Bear Rainforest thanks to First Nations investments

From 2008-2018, funding initiatives led to more than $286 million in new investments

New exhibit at Haida Gwaii Heritage Centre, Kay Llnagaay

Ubiquitous Cocoons: My metamorphosing life by Kathy Pick will be running until Sept. 1, 2019

First ever Nisga’a mortuary totem pole unveiled in Prince Rupert cemetery on Father’s Day weekend

The pole was unveiled at Fairview Cemetery in honour of the late Robert Tait, renowned carver

Elusive ‘ghost whale’ surfaces near Campbell River

Ecotourism operator captures images of the rare white orca

Oil and gas sector cautious as deadline on Trans Mountain decision nears

Trudeau government expected to announce whether it will approve pipeline for second time on Tuesday

Skipping school costs a dozen B.C. students chance at a new car

Cowichan’s Jared Lammi showed up and won $5,000 cheque toward vehicle, but he can’t drive

People throwing food at a bear in Fernie alarms conservation groups

“Approaching and feeding bears contributes to habituation,” says conservation group

Feds announce $50M strategy to fight dementia

Emphasis is on prevention and and supporting caregivers

Federal Liberals’ plan to help first-time homebuyers to kick in weeks before election

Ottawa to pick up 5% of a mortgage on existing homes for households that earn under $120,000 a year

First ever Nisga’a mortuary totem pole unveiled in Prince Rupert cemetery on Father’s Day weekend

The pole was unveiled at Fairview Cemetery in honour of the late Robert Tait, renowned carver

B.C. VIEWS: When farmland protection doesn’t protect farmers

Secondary residences aren’t mansions, families tell Lana Popham

Most Read