Easy Nutrition Tips & Recipes

Oct 27th, 2022

Easy Nutrition Tips & Recipes

Helpful Tips & Tricks for Shopping and Food Storage

Tips for Grocery Shopping 

  • The most important thing is to try meal planning & making a grocery list! This helps you to know exactly what you need to avoid food going bad, buying things you don’t know what to do with, and overspending on things you don’t need. 
  • Pro tip: Plan a week ahead to avoid a busy schedule 
  • Compare prices of different grocery stores. Some grocery stores offer price matching, so you can get the best price without shopping in multiple stores. 
  • Tip: Download the "Flipp" app that allows you to find the best deal ahead of time 
  • If you live with others, buy ingredients in bulk and share. It can reduce costs and food waste.   
  • Use a 2-in-1 recipe. 2-in-1 recipes transform leftovers from the first dish into an entirely different one. Check out the "Rock What You Got" cookbook by Guelph Family Health Study
  • Try in-store pickup and delivery. Most grocery stores now offer pick-up and delivery for a small fee. It means that you could save time from travelling and someone else will pick up all the ingredients you need for you! Many stores have special deals and introductory offers to make this service more affordable. 

How To Extend Food Shelf-Life 

  • Understand each fridge compartment:  
    • Upper shelves are suitable for leftovers and ready-to-eat foods 
    • Lower shelves are for raw foods (eggs, dairy, raw meat) 
    • Crisper drawers are for fruits and vegetables 
    • Doors are for condiments, juices and water 
  • Don’t overcrowd the fridge, only buy what you need in an adequate amount. 
  • Store fruits and vegetables separately as some (apples, avocados, onions, bananas...) produce ethylene gas, which can cause other fruits and vegetables to ripen faster. 
  • Some produce items are better stored at room temperature (potatoes, tomatoes, citrus fruits, onions, and uncut melons). 
  • Dry fruits and vegetables before refrigeration. 
  • Store food tightly in enclosed containers or cover it with plastic wrap. 
  • Check the temperature of the fridge (at or below 40°F (4°C) and 0°F (-18°C) for the freezer) and clean the fridge frequently. 
  • Check on perishable items often and consider using them in a recipe like soup, pasta sauce or stir fry before it goes bad. 

Download the infographic


Snack Idea – Frozen Yogurt Bark 


  • 2 cups whole milk vanilla yogurt 
  • ½ cup diced strawberries 
  • ¼ cup blueberries 
  • ¼ cup granola 


  • Line a rimmed baking quarter sheet with wax or parchment paper. 
  • Pour the yogurt into the baking dish and spread it evenly on the prepared baking sheet so that it fills the shape. 
  • Top with strawberries, blueberries and granola. 
  • Place in the freezer until the yogurt is firm, about 3 hours. 
  • Cut into 12-15 pieces, and enjoy cold 
  • Store leftovers in the freezer and store for 3 months 

Plant-Rich Snack Idea – Vegetarian Buffalo Dip 


  • 1 cup of sour cream 
  • 8oz cream cheese, softened 
  • 1 envelope ranch salad dressing mix 
  • 2 cups shredded sharp cheddar cheese 
  • 1 can (15oz) black beans, rinsed and drained 
  • 1 cup Buffalo wing sauce 


  • Combine sour cream, cream cheese and ranch dressing mix in a bowl until smooth. Stir in the rest of the ingredients. 
  • Option 1: Transfer to slow cooker. Cook, covered, on high for 1-1/2 hours.  
  • Option 2: Bake in the oven for 20 minutes at 350F. 

Easy Grab ‘n Go Snack Idea: No-Bake Energy Bites 


  • 2/3 cup creamy peanut butter 
  • 1 cup old-fashioned oats (plus extra for rolling) 
  • 1.5 tbsp. honey 
  • 1/4 cup mini chocolate chips (plus extra for rolling) 
  • Optional: 
  • 1/4 cup flaxseeds, dried cranberries, coconut shreds 
  • Any other toppings of choice! 


  • Mix all ingredients in a bowl until well-combined 
  • Cover with plastic wrap and let chill in the fridge for at least 30 minutes 
  • Once done chilling, roll into 1 inch balls 
  • Lay out a thin layer of oats and chocolate chips and roll the balls in the mixture 
  • Store your energy balls in an airtight container in the fridge (1-2 weeks) or freezer (up to 3 months) 

Download the No Bake Energy Bites PDF recipe

Low Motivation Breakfast: Easy 15-Minute Pancakes 

  • 2 tablespoons butter 
  • 2 cups flour 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda 
  • 1/2 teaspoon salt 
  • 2 eggs 
  • 1/2 cup applesauce (optional) 
  • 1 1/4 cup milk 
  • 2 tablespoons honey or maple syrup 
  • 1 teaspoon vanilla extract 


  • Melt the butter and set aside 
  • In a large bowl, whisk together the flour, baking powder, baking soda, and salt. 
  • In a medium bowl, mix together the eggs, applesauce, milk, honey, and vanilla until smooth. Then mix in the butter. 
  • Pour wet ingredients into dry ingredients bowl, and whisk together. Try not to over-mix. The batter should be thick. 
  • Heat a skillet & spray it with cooking spray. 
  • Scoop batter onto skillet and cook until bubbled appear (2-3 mins), then flip & cook other side until golden brown 

Download the 15-Min Pancake PDF recipe