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2017 Healthy Eating Tips

• Naturally occurring sugars are found in foods such as fruit and milk.
• Add naturally sweet foods such as dates, bananas, apples and sweet potatoes to recipes.
• Add cinnamon to enhance the sweet taste of foods.
• Sugar enhances the four tastes of: sweet, salty, bitter and umami.
• To improve flavour when reducing the amount of sugar, include spices, extracts, teas and citrus zest.
• Aim for LESS THAN 12 teaspoons (48 g) of ‘added sugar’ per day – about 180 calories.
• Choose beverages with little or no added sugar most often.
• Change your taste for sugar! Gradually reduce the amount of sugar you add to beverages and foods.


For the Love of Tomatoes
• For best ­flavour, store whole tomatoes at room temperature.
• Tomatoes are a convenient source of potassium, folate, fibre and Vitamins A, C and E.
• When eating raw tomatoes, include a small amount of fat to absorb fat soluble Vitamins. Olive oil or avocados are great additions.
• Red tomatoes are the best source of the antioxidant Lycopene. Lycopene may help protect us against different types of cancer.
• Other sources of Lycopene include watermelon, papaya and grapefruit.

Hydrate Smart

• How much ­fluid you need depends on your age, sex and activity level.
• Men should aim to drink about 3L (12 cups) of ­fluids daily.
• Women should aim to drink about 2.2L (9 cups) of fl­uids daily.
• Water, milk, juice, soup, coffee and tea all contribute to your fl­uid intake.
• Choose water or unsweetened beverages most often.
• Fruits and vegetables also provide nutrient packed ­fluids. Add them to your beverages!
• Fluids help your body by supporting digestion and getting rid of waste.
• Headache, dizziness and tiredness can all be signs of MILD dehydration.
• A good hydration habit…drink water when you wake up each morning.
• Don’t wait until you feel thirsty! Drink ­fluids throughout the day.


• Fruit is hydrating and packed with vitamins, antioxidants and fibre!
• Marinate before you grill. Marinating meat before grilling can reduce the formation of harmful heterocyclic amines (HCA) by 96%.
• Try fresh cherries in your marinade.
• Top with fruit salsa to add zing to grilled meat, poultry or fish.
• Add fruit to your favourite slaw or salad to change it up.
• Grill fruit. Try grilled watermelon or peaches brushed with oil and fresh herbs.
• Eat fruit salad on a bed of greens or as a dessert. Try balsamic vinegar drizzled over strawberries.
• Add frozen fruit to beverages. Freeze berries, pitted cherries or grapes for later.
• Eat whole fruit. Simple and portable!
• Extra fruit? Dehydrate to preserve for later.
• Add fruit to pies, cakes, muffins and other summer snacks and desserts.

• Snacking more often? Make snacks work for you!

• #1 Eat the right snack to keep blood sugar stable between meals.
• #2 Eat the right snack to keep energy levels up.
• #3 Eat the right snack to help prevent overeating at next meal.
• #4 Eat the right snack to provide nutrients you may have missed today.
• Plan ahead and be prepared for your next snack attack!
• Snacks are helpful about three hours after a meal, when energy levels and blood sugar start to drop.
• Choose foods that contain nuts, seeds, eggs, pulses, vegetables, fruit, whole grains or dairy.
• These foods provide a balance of carbohydrates, protein, fat and fibre!
• YES, it’s okay to have an occasional indulgent snack…reach for a mini-sized option and pair it with fresh fruit or veggies.

Located in Hamilton, ON, Hillfield Strathallan College is a Canadian independent, co-educational day school.
The academic program runs from Montessori Toddler and Pre-K to Grade 12.

Hillfield Strathallan College | 299 Fennell Avenue West | Hamilton, ON L9C 1G3 | 905-389-1367