VITAMIN D: JANUARY NUTRITIONAL HANDOUT

January 9, 2019

VITAMIN D: JANUARY NUTRITIONAL HANDOUT

Facts on Vitamin D

Vitamin D, commonly known as the sunshine vitamin, is an essential nutrient that helps our body absorb calcium. Vitamin D and calcium work together to build and maintain healthy bones and teeth. Vitamin D is also needed for our muscles, nerves and immune system to function properly.

Vitamin D can be produced in our bodies if we get enough sunlight. However as Canadians, we do not get much sun exposure during the winter months due to the cold weather. Therefore it is important that we get enough vitamin D from our diet.


Food sources:

Below are listed some foods which contain vitamin D:

* Cow’s milk

* Fortified milk products like cheese and yogurt (read the label)

* Fish like salmon, tuna and sardines; this includes canned fish!

* Fortified soy, almond and rice beverages (read the label)

* Egg yolks

* Fortified orange juice

* Margarine

To get enough vitamin D, especially in the winter months, make sure to have sources of vitamin D in your diet; that is the equivalent of everyone over the age of 2 having 500mL (2 cups) of milk or fortified soy, almond or rice beverage per day.


Open-Faced Tuna Melt


An easy and quick recipe that the whole family can enjoy. Serve with vegetables or a salad on the side to make it a complete meal!

Ingredients:

3 cans of tuna, drained

1/2 cup celery, chopped

1/4 cup onion, chopped

1/3 cup low fat mayonnaise

1/2 cup grated low fat cheese

Pepper, to taste

6 Whole wheat English muffin or buns

Instructions:

1. Preheat oven to 350°F.

2. Mix together tuna, celery, onion, mayonnaise and cheese in a medium bowl. Add pepper.

3. Cut open English muffins or buns and place on a baking sheet. Spread equal amounts of tuna mixture on each half.

5. Bake in oven for 10 minutes, or until cheese is melted.



Crustless Spinach Quiche


A perfect recipe for any meal: breakfast, lunch or dinner!

Ingredients:

1 tablespoon vegetable oil

1 onion, chopped

1 (10 ounce) package frozen chopped spinach, thawed, drained

5 eggs, beaten

3 cups cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

Instructions:

1. Preheat oven to 350°F. Lightly grease a 9 inch pie pan.

2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until the onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.

3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Pour into prepared pie pan.

4. Bake for 30 minutes, or until the eggs have set. Let cool for 10 minutes before serving.



Peanut Butter Banana Smoothie


An easy protein rich recipe that will help increase your energy levels. Perfect for a snack or breakfast on-the-go.

Ingredients:

1 large banana, peeled

1 cup ice cubes

1/2 cup milk, or fortified soy or almond milk

1/4 cup yogurt (look for Vitamin D fortified options if possible)

1 tablespoon peanut butter

1/2 teaspoon vanilla extract

Instructions:

In a blender, combine all ingredients. Blend until smooth and serve immediately.

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