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Scrumptious Saturday


What you put into your body is what you’re going to get out of it. Our nutrition and what we consume affects us physically and mentally, and impacts our overall health and wellbeing. Maintaining a proper diet is essential to our bodies getting everything they need. Here are some tips from RBC Olympian Meaghan Mikkelson Reid, winner of gold and silver medals in women's hockey, that will help you to focus on keeping your nutrition on track.

1. Eat a variety of healthy, nutrient-dense foods, including whole foods, whole grains, fruits and vegetables. Many of these foods are loaded with antioxidants, minerals, fiber and other nutrients that will support your overall health.

2. Avoid ‘drinking’ your calories. Many beverages that contain calories, such as alcohol, juices and sodas, are full of sugar and are void of any substantial nutritional value. If you are going to consume calories via a beverage per se, make sure that there is some nutritional value behind it, for example, a glass of milk that contains both calcium and vitamin D.

3. Keep unhealthy, refined or processed foods out of the house, or at least limit your consumption of them. We’re going to indulge here and there but try to keep it to a minimum. These foods lack key nutrients and fiber and are high in sugars and sodium.

4. Plan and prepare your meals in advance. It is hard to stick to healthy eating habits when we aren’t prepared. At the beginning of the week, plan out your meals and make sure you are stocked with everything you need from the store. When you have a plan in place and healthy options readily available, you are much less likely to reach for that bag of chips or box of cereal in the pantry!

5. Practice mindful eating. Take time to enjoy your food and appreciate its ability to nourish you. This increases your chances of making successful, lasting behavioral changes when it comes to nutrition. Avoid watching television or aimlessly scrolling on your phone while eating in order to dial in to what you’re consuming and help you gain awareness around when you feel satisfied.

Stay connected and ask for help

Remember to keep those lines of communication open with your friends and family. Maintain contact with your supports, even if it’s digital. Ask for help from family members or health care professionals (doctor, nurse, psychologist, social worker) if things become too overwhelming or interfere with daily functioning. You can also contact Access Mental Health or the Distress Centre



The Alberta Children's Hospital Foundation has partnered with RBC, Pembina and experts at the Alberta Children's Hospital Research Institute to bring awareness to the RBC Global Virtual Race for the Kids and our own mental health. These tips are part of an ongoing series we hope will get everyone thinking about self-care as we navigate uncertain times. And if you haven't already, there is still time to register for the RBC Global Virtual Race for the Kids October 17-18! Registration is free AND you can fundraise in support of the Alberta Children's Hospital Foundation for vital programs and research at the Centre for Child & Adolescent Mental Health – opening in late 2021.

    There are always GREAT events going on in support of the Alberta Children's Hospital!                                                  

Click here to view upcoming events >>