Take a 100 Meal Journey

March is Nutrition Month and Dietitians are on a mission to help Canadians across the country take a small step toward better health this Nutrition Month.

The national 2015 Tracking Nutrition Trends survey revealed a 35% drop in people who made a change to improve their eating habits between 2013 and 2015. 

To reverse this trend, Dietitians of Canada want Canadians to Take a 100 Meal Journey by pledging to make a small change to their eating habits and to stick with it, one meal at a time. Research shows that when people set a goal and share it with others they are more likely to succeed at making a change. 

Go to www.nutritionmonth2016.ca and pledge to take a 100 meal Journey. 

I pledge to add legumes to my cooking more consistently.

Did you know that half of Canadians over the age of 20 live with a chronic disease like diabetes or heart disease and four out of five are at risk, with diet and lifestyle being major factors? If everyone were to pick one small change, and practice it over the next 100 meals we’d be off to a great start to reducing these numbers.

Get Ready! This week pledge to make a small, nourishing change and stick with it, one meal at a time. Think about your eating habits. Where can you make a positive, easy change?

Here are some ideas:

  • Fill more of your plate with vegetables
  • Eat a fruit or vegetable at each meal and snack
  • Choose whole grain instead of white bread
  • Serve smaller portions
  • Enjoy fruit for snacks instead of sweet or salty treats
  • Drink water in place of sugary beverages, like pop.
  • Cook more and eat out less
  • Eat less meat and more legumes



  • Post your goals on the fridge and at your desk to keep them top of mind
  • Share your goals with family and friends for support
  • Make a meal plan so you know what foods you will be cooking and eating
  • Get your kitchen ready for action. Make sure you have healthy foods on hand to make nourishing meals. Include fresh or plain frozen, dried and canned fruits and vegetables, whole grains such as oats, quinoa, barley, pasta, and cereals, milk products such as milk, yogurt, cheese and kefir and protein foods such as nuts seeds and nut butters, canned and dried pulses, eggs, fish, meat and poultry.
  • Change your Environment. Move the jar of cookies or your secret candy stash. Redesign your environment with healthy cues to prompt good choices. Put out a fruit bowl, keep a water bottle on your desk and keep cut veggies front and center in the fridge.
  • Use apps for support and motivation. 

Eatracker to help you set goals, track habits and get feedback along the way. 

Cookspiration! Has fresh meal ideas with recipes and grocery lists.

eaTipster gives you a new dietitian-approved tip every day.

Take a 100 Meal Journey Take a 100 Meal Journey Take a 100 Meal Journey Take a 100 Meal Journey