Eating Well in January and Beyond with Simple, Satisfying Suppers

By Shannon Crocker MSc RD, Vibrant Nutrition Communications


Have you resolved to eat better this year?

January is probably (definitely!) the healthiest month of the year for a lot of folks. Seems like everyone you know kicks off the year with a major re-focus on eating well.

While I appreciate the enthusiasm, as a dietitian, I’d love it if everyone focused on eating well ALL year long! That might mean making less drastic changes, but those small changes that lead to lasting habits are the ones that count.

Here are three changes you can make (if you aren’t doing them already) that will help you create an overall healthy eating style that you can stick with all the time.

Plus, I’ve paired them with light yet satisfying winter meals featuring nutrient-rich foods that will leave you feeling your best!


My Three Eating Well Tips for January…And Beyond!


  1. Cook More Meals At Home.

Cooking at home is key to good health. Making your own meals allows you to choose the best ingredients for your family. But during a busy week, time for creating in the kitchen can be tight, so plan for easy-to-cook meals to help keep supper stress-free.

Try this: Turkey, Pepper and Onion Skillet Supper

Why you’ll love it: This tasty dish rates high in taste but low in difficulty! Most of the cooking is done in the oven so you have a bit of time to do homework with the kids or just take a moment at the end of the day to relax.

Good to Know: Sweet peppers are chock full of vitamin C to help keep your immune system working at its best. Along with the immune-enhancing nutrients in turkey – iron, zinc and selenium – this is a winning dish for cold and flu season.


  1. Boost mealtime satisfaction: put lean protein on your plate.

Protein at meals gives you longer lasting energy that helps to keep you satisfied. That helps manage the between-meal-munchies. Turkey is a high quality protein, and both white and dark meat are lean (without the skin), making both a good fit for an overall healthy eating style.

Try this: 5-Ingredient Creamy Lemon Garlic Skillet Turkey

Why you’ll love it:  This turkey dish is lusciously creamy yet light. Serve it along with a leafy green salad with lemony vinaigrette and a whole grain like barley or brown rice.

Good to know: Most of us get enough protein at dinner but we’re missing out at breakfast. Lemon Garlic Turkey leftovers would be delicious in a sandwich for a protein-packed breakfast (or lunch!).


  1. Eat more vegetables and fruit. How? Fill half your plate with veggies.

Vegetables and fruit are filled with nutrients like vitamins, minerals and antioxidants that promote whole-body health. Plus, they give you gut-friendly fibre. A healthy gut means a happy, healthier you!

Try this: Tex Mex Loaded Baked Potatoes with Turkey and Lentils

Why you’ll love it:  These loaded baked potatoes are scrumptious! How about a baked potato bar? Put out all sorts of veggie toppings (e.g. avocado, tomato, shredded carrot, chopped red pepper) and let everyone in your family build their turkey tex mex potato the way they like it!

Good to know:  Turkey and plant-based foods are a dynamic duo; the zinc and iron in traditional proteins like turkey help you to absorb the same nutrients in the veggies and lentils.


Happy, Healthy New Year Everyone!