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New Food Label Reading Tool – Health Canada Update

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Health Canada recently unveiled an updated food label reading resource on it’s website, featuring clear graphics and simple 3 step process to understand food labels. Those who completed our n4nn course have gained valuable insights into interpreting food labels, empowering them to make healthier dietary choices. Using food labels can help you compare and choose products so you can make an informed choice. Below is the information on Health Canada’s new 3 step method to interpret food labels.

If you are interested in learning more about label reading, our n4nn tutorials cater to lunch and learns and professional development activities. Additionally, the n4nn online course is an invaluable resource for further exploration and understanding. If you’re interested in expanding your nutrition knowledge, please reach out to us.

Use these three steps to understand food labels

  1. Find the amount of food: 

The amount of food listed in the nutrition facts table is called serving size. The information in the nutrition facts table is based on this amount of food.

  1. Use % daily value:

The % daily value (% DV) tells you if a food product has a little or a lot of a certain nutrient:

  • 5% DV or less is a little
  • 15% DV or more is a lot
  1. Read the list of ingredients: 

The list of ingredients lists all of the ingredients in a food product in order of weight. This means that the food product contains:

  • more of the ingredients found at the beginning of the list
  • less of the ingredients at the end of the list

 

Make a healthier food choice

When making a food choice or comparing two similar food products, choose those with less:

  • sugars
  • sodium
  • saturated fats

Some nutrients you may want more of include:

  • iron
  • fibre
  • calcium
  • potassium

Written by Lucia Weiler, BSc, RD, PHEc, Award-winning dietitian and Owner, n4nn

Source Heath Canada (2023) https://food-guide.canada.ca/en/tips-for-healthy-eating/use-food-labels-make-healthier-choices/

International Congress of Nutrition and Dietetics (ICND) – Toronto June 12-14, 2024

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“Dietitians of Canada (DC) is excited to be the host of the 19th International Congress of Nutrition and Dietetics (ICND) 2024, taking place in Toronto in June 2024. The ICND offers a global platform for dietetics and nutrition, sharing the best of applied science, practice and training experiences. Every four years the ICND hosts the world’s largest and most diverse representation of dietetics globally. This will be an incredible opportunity and experience for Canadian dietitians to engage with colleagues from all over the world.

The theme for ICND 2024 is “Rise to the Challenge” and focuses on the key challenges, opportunities and learning needs faced by dietitians in all areas of practice.”   Dietitians of Canada

Lucia is honoured to have been chosen to join the International Congress of Nutrition & Dietetics (ICND) 2024 abstract review team & help shape the future of nutrition! By becoming an abstract reviewer, she will play a crucial role in contributing to the development of a robust program that showcases relevant and engaging topics for the dietetic community at ICND2024

🖐️🖐️🖐️What are your thoughts on key challenges, opportunities and learning needs for dietitians? Contact Lucia by Sept 19th to let your voice be heard as she reviews and score papers & posters that will be presented at ICND2024.

 

 

 

Meet three passionate Ontario food producers who make our food

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At a time when consumers have more questions than ever about where their food comes from and how it’s produced, Dietitians are finding answers. Once again, we were invited to go behind the behind the scenes to learn more about farming and food production. Here is a brief story of the three local Ontario farmers we met, who are passionate about what they do – which is to grow Ontario food that we enjoy so much.

Disclosure Statement: This event was hosted by Farm and Food Care Ontario  and Canadian Agricultural Partnership 

Pristine Gourmet

 We met Jason, a 4th generation farmer who wanted to add value to the farm operation. He and his wife Linda bought another farm and built a grain drying and storage facility. Pristine Gourmet was formed with the vision of supplying the food industry and restaurants with quality, local artisan foods. Today through the brand Pristine Gourmet Pure Virgin Oils, the Persall family provides cold pressed products including canola, soybean and sunflower oils, all of which are 100% pure Canadian from field to table. https://www.pristinegourmet.com/

Image: Lucia and Sue tour seed oil production facility

Roanoke Farm

 Scott Persall shared his story where along with his father, Doug, and his wife, Sara, they grow corn, soybeans, and wheat on 400 acres near Waterford, Ontario. They also have 18,000 egg laying hens. At this stop, we learned about the day-to-day operation of grain and oilseed production including the hard work that goes into planting, growing and harvesting Ontario’s crops.

Image: Lucia in a soybean field

 

P & H Milling Group

We had a rare opportunity to tour a state-of-the-art flour making facility and grain terminal elevator owned by Parrish and Heimbecker Ltd., (P&H) on the Port of Hamilton.  P&H is a Canadian, family-owned agribusiness, with roots in the agriculture industry since 1909. P&H are manufacturers of the high quality of wheat and pulse-based products including hard and soft flour, durum semolina, bran, wheat germ, organic hard and soft flours, organic pea starch and a variety of pulses. https://phmilling.com/

Images: P & H Grain terminal elevator and mill.

Thanks to the event sponsors for hosting an informative day and introducing us to farmers who shared insights and knowledge on food and farming. Farm and Food Care Ontario  and Canadian Agricultural Partnership

Written by Lucia Weiler, RD, PHEc, Award-winning dietitian and Co-Founder, n4nn

 

What’s the difference between cholesterol and triglycerides?

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Ask the dietitian image of Lucia Weiler RD over a heart shaped bowl with berries and stethoscope

You’ve probably heard of high blood cholesterol, but have you heard of high blood triglycerides?

Cholesterol and triglycerides are important measures of heart health.  Both cholesterol and triglycerides are different types of lipids that circulate in the blood, but elevated levels of both can raise your risk for heart disease. Here is a rundown of the difference between cholesterol and triglycerides, and why they matter for your heart health.

Definitions & Why it Matters

Cholesterol is a waxy, fat-like substance found in some foods and in your blood. Your liver makes most of the blood cholesterol and it produces enough for your needs. Cholesterol is part of every cell in your body and some hormones. Cholesterol is needed to help your body digest and absorb fat.

Too much cholesterol in the blood can build up inside arteries, forming what is known as plaque. Large amounts of plaque increase your chances of having a heart attack or stroke.

Triglycerides are a type of fat found in some foods as well as in your body. Triglyceride is a term that describes the structure of a fat, which is made up of 3 fatty acids and a glycerol backbone. (See summary chart for diagram). When you eat, your body converts any excess calories you don’t need to use right away into triglycerides for a longer-term energy source. Triglycerides are mostly stored in your fat cells and are commonly deposited beneath the skin and around some internal organs. Some triglycerides circulate in the blood.

You need some triglycerides for good health. But high triglycerides might raise your risk of heart disease. High blood triglycerides may contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) — which increases the risk of stroke, heart attack and heart disease.

What’s the best way to lower your blood cholesterol and triglycerides?

Healthy lifestyle choices are KEY low lower the risk of heart disease.  Bringing your blood cholesterol and triglyceride numbers down takes effort and commitment. Here are some things you can do.

Top 5 ways to lower cholesterol:

  • Choose foods that are lower in saturated fats like fish, lean cuts of meat and poultry, and lower fat milk and dairy products.
  • Eat a variety of heart healthy foods. Choose more vegetables, fruit, high fibre whole grains, beans, chickpeas, lentils, soy products, nuts and seeds.
  • If you smoke – quit all types of smoking.
  • Be physically active on most, preferable all days of the week.
  • Maintain a body weight that is healthy for you.

Top 5 ways to lower triglycerides:

  • Limit fast releasing carbohydrates like candy, sweet snack foods, and baked goods made with highly refined white flours.
  • Limit how much alcohol you drink. Even small amounts of alcohol can raise triglycerides.
  • Include heart healthy fats such as olive oil, fatty fish, nuts, seeds and avocados.
  • Focus on boosting veggies and high fibre foods such as beans, lentils, chickpeas, seeds and whole grains every day.
  • Enhance your fitness routine. Find moderate to vigorous activities you enjoy (such as cycling, running, brisk walking, swimming, etc.) and aim for at least 150 minutes per week which is about 40 minutes 4 times a week or 50 minutes 3 times a week.

Talk with your registered dietitian or contact us to discuss your blood lipid numbers and develop a personalized plan for keeping a healthy heart.

summary chart cholesterol and triglycerides

References:

 

Written by: Lucia Weiler, BSc, RD – Award-winning dietitian and Co-Founder, n4nn

 

February signals Black History Month and Heart Month

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L.Weiler, Canva

Every February is Black History Month and also Heart Month. Do you think this is a coincidence or is there more to consider?

As dietitians and health care professionals, especially this year, we reflected deeper. We are taking the time to recognize health disparity and reflect on what is happening in our health care community. Now is the time to double down on efforts to listen and learn from our colleagues in the Black community and act accordingly.

When people think about heart health, it’s important to consider what this could mean in terms of things we can and cannot change.  Research shows that people of African descent are at higher risk of developing heart disease and stroke. This is because they are more likely to have high blood pressure (hypertension), diabetes or other risk factors for heart disease at a younger age (Heart and Stroke Foundation Canada, 2021).

Studies also confirm that there are Black-White health inequalities in Canada (Veenstra, 2016). For example, Black women and men were more likely than their White counterparts to report diabetes and hypertension. The authors of this study concluded that high rates of diabetes and hypertension among Black Canadians may stem from experiences of racism in everyday life. University of Ottawa Heart Institute’s prevention and wellness experts explain that ‘people of the same ethnicity share many of the same genes, which is why family history and ethnicity are so closely linked.’  Studies also indicate that ‘people from minority populations are less aware that smoking, high cholesterol, and family history increase their risk for heart disease. Awareness levels can impact a person’s decision about whether to start making healthy lifestyle changes’ (Ottawa Heart Institute, 2021).

We are committed to continue navigating through these changing times with an open mind, positivity, compassion and hope for a better future. We are reading the science, listening to colleagues in the Black community at conferences and on their media and social media channels.

Here are some resources we found informative:

As we journey to do better, you can rely on us as Registered Dietitians to bring you trusted food and nutrition information to help you make informed choices about your health and wellness. We love food – it unites us all.

Reference List:

Veenstra (2016)  Black-White Health Inequalities in Canada. Available at: https://pubmed.ncbi.nlm.nih.gov/25894533/
Ottawa Heart Institute (2021) Heart Health Education. Available at:  http://pwc.ottawaheart.ca/education/heart-health-education/risk-factors/ethnicity)
Heart and Stroke Foundation of Canada (2021) Risk & Prevention Available at: https://www.heartandstroke.ca/stroke/risk-and-prevention/risk-factors-you-cannot-change

Five growing trends in food innovation

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Our world is facing disruption and uncertainty. Yet in this changed world people seek to nourish their bodies to the best of their ability. Consumers have re-evaluated their food and nutrition priorities and in this post we take a closer look at what this means for your business. We joined virtual global conferences including SIAL 2020 and reviewed top notch research articles to study the future of food innovation.  Here is our translation of the 5 growing trends in food innovation that will impact all food and nutrition professionals for the next 5-10 years to come.

  1. Covid 19 disruption in food purchasing
  2. Clean label
  3. Plant based
  4. Food safety
  5. Well-being and immunity

1 Covid 19 disruption in food purchasing

Consumers are looking for new ways to meet their food needs. Less time spent in grocery stores and restaurants means convenience and personalized shopping is essential.

Digital-age solutions are transforming the way grocery stores, food retailers and restaurants operate. Pandemic-impacted brands must adapt and power through by branching out of traditional platforms to sustain consumer engagement.  Discount chains are offering more food brands and premium brands at better value. Have you seen groceries in dollar stores yet? They are priced as close to a dollar as possible.

The line between retail and restaurants continues to blur.  A completely new restaurant concept dubbed as a ‘dark kitchen’ or ‘virtual kitchen’ is rising. These kitchens sell meals exclusively through delivery – no eating in, seating or serving is involved.  Virtual kitchens cook purely for delivery so the food that is produced there must be transported and enjoyed elsewhere.  Third party delivery and distribution channels enable these food businesses to connect with consumers quickly and effectively.

2 Clean labels

Consumers continue to seek clean labels. Although undefined by regulators, shoppers consider ‘clean label foods’ to have familiar sounding ingredients and made simply using fewer ingredients.  Various claims are also sought after including ‘organic’, ‘free from’ and health-related benefits like reduced sugars. Product innovations across all categories are now sharing messages about minimal processing and fewer chemicals as consumers don’t want to see labels packed with additives to extend shelf life.  Some consumers are also evaluating foods’ environmental impact based on climate change and land / water use.

In our work with clients we collaborate with them to simplify food labels and provide meaningful, legally sound claims that address clean-label project goals.

3 Plant based

Gone are the days when plant based was just an ‘alternative’.  Plant-based foods are successfully crossing over into the mainstream and becoming a regular part of people’s diet.  More and more consumers are looking to limit meat or dairy intake based on deeply held values such as ‘eco-health’ or ethical reasons.

This macro trend is driving innovation for dairy and meat substitutes and fish/shellfish alternatives are expected to follow. The key ingredient of interest in food innovation for plant-based foods and beverages is protein, a trend that continues to remain strong.  Consider the variety and diversity of plant based sources of protein including a larger selection of grains and cereals. Consumers are also expecting great taste and an eating experience that is beyond imitation.

What’s holding your plant-based food innovation back from crossing over to the mainstream? As dietitians and food experts we empower our clients to make plant-based foods an everyday healthy choice.

4 Food safety*

Ensuring high food safety standards is becoming a greater concern as people focus on keeping illnesses at bay.  Although there is no evidence to suggest that food is a likely source of transmission of the Covid19 virus it’s critical that all stakeholders protect food safety, animal health, plant health and market access. Everyone has a role to play to bolster and safeguard food. Canadian Food Inspection Agency (CFIA) is committed to appropriate oversight of domestic production and imported food products. Agri-food stakeholders, including farmers are providing safe food for consumers and managing the supply chain. Culinary professionals and consumers should continue to follow good hygiene practices during food handling and preparation including:

  • Wash your hands regularly
  • Clean and sanitize food preparation surfaces including chopping boards and countertops
  • Clean fruit and vegetables before eating, cutting, cooking and wash them under running water. (Do NOT use soap or detergents or other chemicals on food.)
  • Keep fruits and vegetables separate from raw foods that come from animals such as meat poultry and seafood. Avoid potential cross-contamination between cooked and uncooked foods
  • Cook meat thoroughly and use a meat thermometer to ensure safe cooking temperatures

More information about food safety is available at our previous post here or consult Health Canada’s website for food safety tips.

* Source: Health Canada, CFIA, CDC

5 Well-being & immunity

Research shows that many consumers have at least one health goal they are looking to reach and are actively seeking healthier foods.  Well-being is a common goal and functional ingredients, like prebiotic fiber and slow-release carbohydrates are setting the stage for wellness foods.  This is good news and we applaud food makers to evaluate and re-formulate as needed to provide healthier food choices and optimise nutrient density.
During the pandemic many consumers are seeking functional ingredients to boost immunity. Good nutrition is essential along the journey towards supporting immunity. There are many articles about how this claim will be growing in the future and we caution food makers in the way they approach immunity. Careful consideration must be given to maintaining the integrity and credibility of the statements as food makers formulate food and drinks to empower consumers’ lives. Contact us for credible and legally sound advice on food labelling and claims.

 

Nutrition for NON-Nutritionists Services     www.n4nn.ca
 
 
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Eating well on a budget

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We heard from people who find it challenging to eat healthy on a budget. It’s such a great question and many folks, especially students, want to eat well and struggle with where to start.  Some of you may feel that you have no choice but to buy more expensive processed foods because you believe you can’t afford good nutrition.  There are many ways you can stretch your food dollar without sacrificing your health. Here are just FIVE tips to help you get started with making the most of your food dollar and eat well.

  1. Plan your meals
    Planning menus ahead lets you buy just what you need and stay on budget. It’s also a good way to avoid wasted food and help you lower you food costs. Planning reduces the time and stress of unplanned shopping trips and last minute dilemmas ‘what’s for dinner’. Before you go shopping think about what foods you’d like to eat/prepare. Know your food budget and adjust your menus as needed.
  2. Prepare a shopping list.
    Studies show that keeping a running grocery list is a great way to stay on track – it jogs your memory, saves money at the store, saves time too. It also keeps you from buying what you don’t need. Bottom line: Write a list and STICK TO IT.
    During Covid 19 many people prefer a paper list so they don’t have to handle their phones in the grocery store. When you prepare your list organize the items you need by category to match the store layout – for example, produce for veg and fruit, dairy, meat, bakery , frozen and grocery. We created this terrific Be Well Efficient shopping list that you can download from our website to help create your shopping list. Clicking on this link and then the image for your copy of the Be Well! Efficient Grocery Shopping List.
  3. Stock up on healthy staples that are on sale.
    Check for grocery store deals. Look for healthy food items on sale – fresh or frozen vegetables, fruit, canned beans, canned fish and meats and poultry. Dried foods are also budget friendly like dried beans, pasta, rice and oatmeal & they keep for a long time. If you like quiona buy it on SALE. Take advantage of local / seasonal produce. The price may be lower depending on where you shop. Fruits and vegetables are frozen at their peak of freshness so they are just as nutritious as fresh. You can easily add frozen or canned veggies to main dishes like casseroles and stews. You can also use frozen fruits in oatmeal, yogurt, baking and smoothies. Great choices include any dark green or orange like edamame (which are soybeans that boost protein content), peas and carrots or dark coloured berries.
  4. Cook once eat twice.
    Plan meals to make more than what you need today and enjoy the leftovers in another meal the next day. Cook extra whole grains like quinoa or barley for dinner and make a salad bowl recipe for lunch. If you eat meat and find lean cuts on sale consider buying a bit extra, roasting it and then incorporate it into another meal later. Look for recipes from Registered Dietitians that give you tips for using leftovers in your next meal.
  5. Store food properly
    Which uneaten food do you throw out most often?  Did you know that the most wasted foods in Canadian households are vegetables (30%), fruit (15%), and leftovers (13%) of total waste. So if you toss vegetables and fruit or leftovers in the trash then you’re like many Canadians. By eating the food you buy and storing it properly you will save money and reduce waste. If you find it challenging to be mindful of food storage here are some tips you could consider:
    • Butternut squash and sweet potatoes are excellent sources of the antioxidant beta carotene. They’ll last for at least two weeks.
    • Leafy greens tend to wilt within a week. So, shop and plan your menu accordingly.
    • Apples spoil 10 times faster in the fruit bowl than in the fridge.
    • Potatoes like a cool, dark spot so they don’t soften and sprout.
    • Keep cooked food in the fridge for 3-4 days and if you can’t eat it, freeze it for later use.

Visit our website for more tips and insights. Follow us on IG! @LuciaWeilerRD @SueMahRD @Nutrition4NonNutritionists

4 Fridge rules for food safety & wellness

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Can you think of a time when you found something in your fridge you did not recognize?  Or a special food you bought was misplaced only to turn up spoiled? Well you’re not alone!  In today’s busy home kitchens these things happen.  As a dietitian and food safety professional I can offer you some evidence based advice to help you keep your food cool safely, save you money and reduce waste. Follow these tips for safe food storage in your fridge.

1. Refrigerate perishable foods promptly.
After shopping or cooking how do you put food in the fridge? You may be surprised to discover there is a recommended safe way to store perishable foods.

  • When you return home from shopping put perishable foods in the fridge quickly. Follow the safe food storage tips outlined in this article.
  • If you have extra food after cooking refrigerate leftover foods within two hours. Use clear shallow containers or baggies to store leftovers. Pro tip: separate larger amounts of leftovers into small, shallow containers for quicker cooling in the refrigerator.

2. Label cooked food containers with name of the food and date you made them.
It’s a lot to ask sometimes to remember when you ate that leftover food that’s sitting in your fridge. To help jog your memory try these foodservice professional’s practices.

  • Place a label on the food containers with the name and date when you made them before putting them in the fridge. Keep a roll of masking tape and a marker handy.
  • Use clear containers with a lid to protect the food and see what is in it.

Leftovers are safe in the fridge for 3-4 days. If you don’t have a chance to eat leftovers within this time, move them to the freezer for later use.

3. Practice safe food storage order.
Did you know there is a best way ‘hierarchy’ to store perishable foods in your fridge? Here are the foodservice pro’s fridge rules to keep foods safe and organized.

  • TOP SHELF – Keep ready to eat fully cooked leftovers here so they are at eye level. Remember to eat leftover foods within 3-4 days of cooking or move them to the freezer.
  • MIDDLE SHELVES: The mid-section of the fridge is best for dairy such as milks, cheeses, yogurt and butter, eggs.
  • BOTTOM SHELF – RAW / uncooked MEAT: Store uncooked fish, meat at the bottom – lowest shelf or meat drawer. To prevent juices from leaking and cross contaminating other foods, store raw fish, meat and poultry wrapped and place it on a plate or in a sealed container.
  • CRISPER DRAWERS – These sealed compartments are specially designed to keep the humidity right for veggies and fruit. Remember fresh fruit, many vegetables and herbs are perishable and require refrigerated storage to keep them fresh longer.
  • Mind the doors. The temperature in the door is not always consistent. So play it safe and keep items that don’t spoil easily, such as condiments, in the fridge door.

4. Clean your fridge regularly and keep it in good running condition.
A fridge is often a ‘taken for granted’ appliance and giving it a little attention helps keep it running well. After all it stores hundreds of dollars’ worth of food that must be kept cold so it doesn’t spoil as fast and make us sick.

  • Declutter your fridge contents regularly. An overstuffed fridge restricts airflow and it may hinder proper cooling. Toss out items that are past their prime and keep foods that are before their expiration date.
  • Clean out your fridge regularly. It’s not enough to just wipe up the obvious messes. Wash down shelves and drawers with soapy water and use a sanitizer to reduce germs.
  • Monitor your fridge’s temperature – it should be between 1-4 degrees Celsius (36-40 Fahrenheit.) Keep a backup thermometer in your fridge for food safety.

If you can implement some of these savvy fridge food storage tips, you’ll be well on your way to keeping your food safe, wasting less food and saving more of your money. Good luck and if you have any questions or would like more information contact us at  Info@NutritionForNonNutritionists.com

Interested in seeing the Instagram Live show on Fridge food storage tips? Check out the 20 min interactive chat here:

 

Spot the Nutrition MYTHS & ask for the FACTS

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Image: Bigtsock

Spring is in the air, a perfect time to take a fresh look at what’s hot and what’s not in food and nutrition. As speakers, teachers and consultants, we’re always connecting with professionals and nutrition students. We find there is a surprising increase in questions about myths and misleading nutrition advice. More and more people come forward with confusing nutrition information that hold them back from achieving their goals. According to a recent survey of dietitians the top sources of nutrition misinformation for consumers are celebrities, friends/family, blogs and social media. Don’t get trapped by myths – ask for science based facts from the experts.

Here are our top ten tips to help you spot misleading nutrition advice. Watch for these warning sings in the language used to provide you with information.

Top 10 tips to spot the Nutrition MYTHS:

  1. Quick fix promise
  2. Extreme warnings about a food or food group
  3. Sensational claims that sound too good to be true
  4. Personal beliefs /opinions presented as facts (Notice the use of language like “I believe” and don’t confuse someone’s confidence in their belief with credible scientific evidence.)
  5. Advice based on a single study or from a ‘study under way’ or observations
  6. Statements that are not supported by credible scientific associations (e.g., Dietitians of Canada, Heart and Stroke Foundation, Diabetes Canada, Health Canada)
  7. Lists of “good” and “bad” foods
  8. Testimonials endorsing the product, often from celebrities or highly satisfied customers
  9. Aims to sell food products or supplements
  10. Undermines a healthy, enjoyable relationship with food

BOTTOM LINE: If you’re looking for credible food facts check out blogs, social media tips and recipes written by registered dietitians. Dietitians are the most trusted credible food and nutrition experts who understand the science behind food and its connection to health. Contact us for help to translate the power of food for your team and business.

Healthful Reset for Fall

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Image Source: Bigstock

Are you looking for great tips to kick-start fall? Many of our clients are looking to squeeze in some professional development before year end and at the same time reset personal health routines. As dietitians – the food and nutrition experts – we can help!

People are spending eight hours a day – and probably more – at work, let’s make them count for health and wellness! Also, travelling can do a number on even the most conscientious eaters. Many Canadians are surprised to hear that eating well on the job could improve their concentration and productivity. Other benefits of workplace wellness programs include better employee morale, reduced absenteeism and turnover and enhanced recruiting.

Here are five tips to spark your healthful reset at work and at home.

  1. Keep it real
    Set realistic expectations without black and white thinking. Consider why you are making healthy choices. List the reasons and keep it handy as a reminder to help you stay on track.
  2. Have a plan
    There is no perfect way to eat well that works for everyone. Find a healthful way to change your food journey one small step at a time. For a list of ideas that fit your goals check out credible tips from registered dietitians.
  3. Keep unhealthy foods out of your home
    If you don’t buy it you’re less likely to eat it. Stick to buying wholesome foods and put food away when you’re finished eating. Remember, drinking water is the best way to stay well hydrated.
  4. Pack & carry to eat on the go
    When you’re on the go at school or at work it can be hard to stick to a healthy eating plan. Pack some healthy foods at home and carry them with you to eat later. If you eat out, check the foodservice options in advance for healthy choices.
  5. Practice mindful eating
    Enjoy the food you’re eating and appreciate all that has gone into getting it from the farm to your table. Mindful eating helps build a healthy relationship with food.

Improving your eating habits takes time and it’s not easy. However, finding a few strategies that work for you in the long run will be your best bet for health and wellness. Are you ready to embrace healthy eating? As dietitians we translate the science of nutrition and offer life- changing advice for healthy living. Contact us for more information – we can help make it a little easier for you to choose, eat and enjoy healthy food.

How to Build a Healthy Sandwich

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sandwich n4nn

You are the builder of your healthy sandwich. The promises of a nutritious sandwich starts by choosing the right bread and fillings. Begin with a base of whole grain bread. Add a healthy source of protein (but not too much of it), loads of crunchy vegetables or fruit and a savoury sauce that’s filled with zip but not sodium. From top to bottom, here are our tips for making your healthy sandwich.

Bread

  • Switch out white bread for a more nutritious whole grain option.
  • Look for bread that lists whole grain as the first ingredient and has at least two grams of fibre per slice.
  • Think beyond bread… Try bagels, buns, pita, tortillas or naan. All come in whole grain versions. Read ingredient lists to be sure and look for “whole grain” as the first words on the ingredient

Protein

Whether you stack your sandwich with meat, cheese, egg salad, it’s important to have a source of protein between the bread.  Below are a few ideas.

Meat

  • Offer a variety of lean meats e.g. roasted beef, pulled pork, grilled turkey or barbecued chicken.
  • Consider deli meats as a once in a while treat only. Read the ingredient list and choose ones that do not include “nitrites.” Use the Nutrition Facts panel to compare and choose deli meat with the lowest sodium and fat content.

Cheese

  • Look at the % Milk Fat (%M.F.) content. Buy reduced fat or lower fat cheeses with less than 20% M.F. To limit sodium, choose fresh instead of processed cheese.

Meat alternatives

  • When mashing egg, salmon or tuna, cut back on full-fat mayonnaise. Use light mayo or low–fat yogurt instead.
  • Try something new! Beans, nuts and seeds make nutritious sandwich fillings. Use edamame or lentils to stuff a pita. Blend chickpeas with garlic and tahini to create a chunky hummus. In addition to peanut butter, offer almond, hazelnut or cashew butter. If allergies are a concern, offer soy nut or sunflower seed butter.

Vegetable and Fruit Toppings

 Build the health value of your sandwich with lots of veggies and fruit. Include at least two veggies or fruit in every sandwich or as a side accompaniment to the sandwich. Vegetables and fruit provide essential vitamins, minerals, fibre, and are low in calories. Beyond lettuce and tomato, these toppings provide a unique twist:

  • Red pepper and cucumber rings
  • Shredded carrots or beets
  • Kale, arugula or baby spinach
  • Grilled zucchini, eggplant, pineapple or peaches
  • Fruit is great on sandwiches too – try mango salsa or sliced apples
  • Fresh herbs like basil, parsley and coriander add a burst of flavour.

Sandwich spreads

  • Skip butter and choose avocado or basil pesto. It is high in heart-healthy monounsaturated fats and adds rich flavour
  • Low fat mayonnaise, oil-based vinaigrettes and non-hydrogenated margarine also contain healthy fats. Be aware that with any of these options, the calories and fat add up quickly. Use only a little– no more than 1-2 teaspoons per sandwich.
  • Ketchup, salsa and mustard are lower calorie, fat-free options. However they may be high in sodium. Limit your serving size to 1-2 teaspoons per sandwich.
  • Try wasabi (Japanese mustard) or horseradish if you like it hot – they have less sodium than other spreads.

For more information and healthy sandwich recipes please contact us!

Reference: Unlock Food.ca – Expert Guidance, Everyday Eating by Dietitians of Canada (2017)

The Future of Food – Five Trends with a Big Impact

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future of food bill gates notes 2018-06-01_1-08-23

 

At the recent Food and Beverage Ontario Annual General Meeting in Toronto, we shared top trends that will have a big impact on the future of food – both in retail and foodservice. Here’s a snapshot of our expert dietitian insights.

1. Eating healthier is a universal goal for all Canadians

Food that tastes great and nourishes the body rank high on Canadians’ wish list. In designing menus, especially where calories are now displayed, foodservice teams and food makers can help make the calories count for health and wellness! To unlock the potential of food, consider a perfect pairing of a chef and registered dietitian for your next menu update.

2. Demographics

Kids, millennials and seniors all have unique nutritional needs. Schools and retirement/nursing homes are also regulated for the kinds of foods they can sell. Workplace wellness is catching up with guidelines on how to achieve better eating habits that can result in more productive workforce. Have you seen the ‘sell more’ and ‘sell less’ lists? Give us a shout – we can help!

3. Plant based eating

Pant foods are the mega trend. ‘Plan based diet” is one of the top google searches by Canadians 2017! Consumers are looking for more plant based menu items in foodservice as well. Don’t make the mistake of just removing the meat from your menu! Vegetarian meals should also be well balanced and include a minimum 20g protein per meal. Registered Dietitians have the tools and tips to help chefs make the switch to balanced vegetarian menu items.

4. New food regulations influence food choices

You may wonder who reads food labels anyway. Research shows that more than 2/3 of Canadians read food labels to help them decide which foods to buy and eat. Labels also provide highly credible & prominent information on foods. The New Nutrition Facts Label and proposed new Canada’s Food Guide focus on limiting saturated fat, salt and sugars. These tools are the foundation for nutrition communication and menu development in many institutions. What’s your plan to leverage the power of the label in marketing?

5. Grand designs & food halls

Foodservice is embracing showcase exhibition food prep to capture the excitement of cooking “onstage.” Open kitchens are transparent and underscore the consumers’ desire for fresh food. New grocery stores and food halls delight consumers with a mix of hot-food stations, ‘grab’n go’ items and ‘do it yourself bowls’. The future of eating out is personalized and tech savvy.

(Image Source: GatesNotes)

International Trends

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Food regulations are changing all around the globe and we’re keeping an eye on international policies that may impact your business. Click here to discover more about 3 impactful changes – USA Menu Labelling, Ireland Sugar Tax and WHO Marketing to Kids. Contact us to discuss more about these emerging trends and the connection to your business and health and wellness.

  1. USA Menu labelling goes national
Menu labelling usa N4NN news May 2018
(Image source: FDA.GOV)

USDA’s menu labelling has reached the compliance deadline.  As of May 7, 2018 USA consumers now have access to calorie and nutrition information in restaurants and similar retail food establishments that are part of a chain with 20 or more locations. This information inspired competition among producers to formulate food in ways that make it more healthful. In 2017, Ontario became the first province in Canada to include mandatory menu labelling of calories. What’s your plan to leverage the power of food? Are you using science-based attributes to make your foods healthier? We are Registered Dietitians who can help!

Source: US Food & Drug Administration, Menu Labeling Requirements and Marion Nestle PhD www.foodpolitics.com

  1. Ireland’s new sugar tax on soft drinks takes effect May 1st.
sugar tax N4NN news May 2018
(Image source Independent ie Newsdesk)

 

Irish consumers are now seeing that high-sugar drinks have become more expensive under the Sugar Sweetened Drinks Tax. The 16c tax applies to water or juice-based drinks with between 5-8g of sugar per 100ml. The soft drinks tax rises to 24c per litre for varieties with more than 8g of sugar.

The tax only applies to water and juice-based drinks with added sugar. Fruit juices and dairy products are exempt from the tax on the ground that they offer some nutritional value.

Regulators expect soft drinks companies will reformulate their products in order to avoid the tax. The move has been welcomed by the Irish Heart Foundation.  It is hoped the sugar tax will play an important role in tackling Ireland’s obesity crisis, with one in four Irish children currently overweight or obese.

Back here at home, the North West Territories is considering a sugary drink tax in 2018-2019.

Source: Independent.ie Newsdesk

  1. UN WHO weighs in against Marketing to kids

WHO M2K N4NN news May 2018 M2K N4NN news May 2018
(Image source:WHO.org & Nutrition for NON Nutritionists)

UN health officials consider plan to ‘outlaw’ fast food giants from charitable work with kids says a memo reported in the news. UK media says WHO calls for ‘stringent regulation’ to block firms, such as KFC and McDonalds from marketing fast food to under the age of 18. This report is consistent with published WHO workplan to end childhood obesity. This implementation plan included tackling the marketing of unhealthy foods and non-alcoholic beverages to children. The Commission advised to adopt, and implement effective measures, such as legislation or regulation, to restrict the marketing of foods and non-alcoholic beverages to children and thereby reduce the exposure of children and adolescents to such marketing.

Marketing to Kids (M2K) is a key issue in Canada too. On May 1, 2018, the House of Commons Standing Committee on Health proposed to reduce the age of restriction to under age 13 (from under age 17). Final regulations are expected to be released in June.

Source: WHO Executive Board 140th session, Steve Hawkes, Deputy Political Editor The SUN(UK)

3 Tips to Overcoming Weight Bias

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Did you know that weight bias and discrimination are real and rampant? A recent study looking at news stories in media found that 72% of images and 77% of videos stigmatized  people with obesity[1].  With so much weight bias in our society, what can we do to help?  As dietitians we reviewed the science and bring you these 3 tips to help stop the weight bias, with hopes that we can all make lasting positive change in response to weight shaming, stigma and discrimination. 

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  1. BECOME AWARE – Do you have a weight bias? A first step in addressing weight stigma is to become aware of our own potential attitudes and assumptions about body weight. What do you think and say about people with obesity? Did you know being called “fat” is the most common reason children are bullied?[2] A Harvard University survey reveals many people have an automatic preference for ‘thin people’ relative to ‘fat people’.[3] This survey is based on an Implicit-Association Test (IAT) that anyone can take, and measures the implicit attitudes and beliefs that people are either unwilling or unable to report. The WEIGHT-IAT asks you to distinguish images of people who are described as ‘obese’ or ‘fat’ and people who are ‘thin’. Try the IAT here: https://implicit.harvard.edu/implicit/selectatest.html – and select the Weight IAT to discover whether you have a hidden weight bias.
  1. SPEAK WITH COMPASSION – Use words that hurt less. At a recent nutrition symposium, we learned about research that shows the choice of words we use can have different impacts on people with obesity. [4]

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  • Body weight should not be a topic of social conversation. It’s a deeply personal subject for most people. Even as a health professional, ask permission to speak about body weight.
  • Use person first language rather than describe people by their disease. ex. Saying “a person with obesity” is person first langauge. Saying “an obese person” is not person first language. It’s the same way you would say a person “has a broken leg” rather than say they “are a broken leg.”
  1. SHOW RESPECT – Every body deserves to be treated with respect and dignity. Are YOU ready to help STOP the weight bias? Here are some tips:
  • Notice weight shaming and speak up when you hear inappropriate comments or jokes. Talk about someone’s performance, enthusiasm or other positive attributes rather than talking about their weight. If you notice someone blaming a person for their weight, remind yourself and others “We don’t know their story, so don’t blame them for their size.”
  • Shift the focus from weight to health and well-being.
  • Adjust your attitude – if you change your thoughts, your feelings and actions will follow.[5]

The journey toward well-being starts with how we eat and dietitians have the knowledge, compassion and flexibility to help Canadians achieve their goals. If you have questions about food and health contact a Registered Dietitian for reliable, life-changing advice.

[1] Heuer C, Puhl R.  Obesity stigma in online news: A visual content analysis.   Journal of Health Communication.   2011

[2] Puhl, R. et.al Cross-national perspectives about weight-based bullying in youth: nature, extent and remedies. Pediatric Obesity, 2016

[3] Harvard University, Project Implicit Sourced Nov 2017 https://implicit.harvard.edu/implicit/selectatest.html

[4] Adapted from Puhl, Peterson, Luedicke 2013

[5] Michael Vallis, Canadian Obesity Network Presentation 2011

Food Waste – How you can reduce it, save money and eat better.

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We love food and as dietitians, it’s our passion and calling. At the 95th Royal Agricultural Winter Fair’s Nutrition Forum, we joined chefs, farmers and scientists to discover more about food’s farm to table journey. We even had the chance to meet the Federal Minister of Agriculture Hon. Lawrence MacAulay on opening day!

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The Food and Nutrition Annual Forum was organized by members of Dietitians of Canada. Featured speaker Dr. Mike von Massow, from the University of Guelph highlighted why we waste so much food both at home and in food service/grocery business and what we can do about it. Here are 5 takeaways from his presentation:

  1. Food waste awareness is increasing in the public eye. Canadians are starting to take notice of the amount of food that goes in the green bin or garbage. Some people may even feel guilt or shame when talking about their food waste.
  2. Fact: 50% of food waste comes from homes! Researchers say that simply thinking about food waste helps you throw out less. Be especially mindful of fruit and vegetables as produce makes up almost 70% of total food waste!
  3. ‘Best Before Date’ does not necessarily mean ‘Bad After’. Do you know how to interpret and apply ‘Best Before Dates’ shown on pack without compromising food safety? Send us your questions!
  4. Choose what you can use and don’t buy too much at once. Not only does this cut food waste, but it also helps save money. Menu planning, pantry checks and correct food storage practices will also help reduce food waste.
  5. Foodservice and Grocery are not immune to food waste and customers may form judgements around the amount of food left uneaten on a plate or thrown away by businesses. In restaurants, a plate waste assessment can help start a discussion about serving food differently to reduce waste. Registered Dietitians can help with this work!

What’s your plan to save food from the green bin? Contact us for credible & doable tips that can help you cut waste, save money and eat well.

Health Canada Consultations – Let your voice be heard ( EXTENDED Aug 14)

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Now is THE time to let your voice be heard about food, nutrition, way of eating and sustainability! We know this comes just before summer vacations, but consider that the policies formed following these three consultations will influence how Canadians hear about food, nutrition and sustainability for years to come.

Health Canada chose Dietitians of Canada annual conference on June 9th to announce the latest federal food and nutrition consultations. As part of the Healthy Eating Strategy, there are 3 public consultations live/on-line now and more are expected in the Fall. Please contact us if you have any questions about what this means to you and your business.

Here is a bird’s eye view of what the consultations are about. We encourage you to let your voice be heard and complete these surveys that will help shape the future of nutrition in Canada.

Canada’s Food Guide Consultation (Phase 2)

Food guide cropped consult'n banner N4NN June 2017

Health Canada is revising Canada’s Food Guide to strengthen its recommendations for healthy eating. This is the second round of consultations that is built on what the government heard from 20,000 Canadians who responded to the first round of consultations in 2016.  If you are using healthy eating recommendations for yourself and others you care about, or to help others through your work, we encourage you to complete the survey and join the discussion. This is your chance to weigh in on key issues related to healthy eating and provide input on the new healthy eating recommendations.

http://www.foodguideconsultation.ca/ EXTENDED till Aug 14, 2017.

Marketing to Kids

No ads to kids N4NN June 2017
Image Source Health Canada
Health Canada wants to reduce how much advertising children see or hear about unhealthy food and beverages. “This is a complicated subject so before action can be taken, some questions need to be answered, such as what we mean by unhealthy food and what kind of advertising should be allowed. Your ideas and opinions will help Health Canada decide how to go about restricting advertising for unhealthy food and beverages to children. This consultation document is available online between June 10 and Aug 14, 2017.”[1]

https://www.canada.ca/en/health-canada/programs/consultation-restricting-unhealthy-food-and-beverage-marketing-to-children.html

[1] Health Canada (2017) Restricting unhealthy food and beverage marketing to children

Canada’s Food Policy

Food Policy N4NN newsletter June 2017

Food matters to Canadians. We “make choices every day about food that directly impacts our health, environment, and communities.” Agriculture Canada would like to help put more affordable, safe, healthy, food on tables across the country, while protecting the environment. This policy will cover the entire food system and you may have heard of the concept as ‘Farm to Fork’. An online survey is now open at www.canada.ca/food-policy and we encourage you to share your views that will help shape Canada’s food policy. Online consultations is open until July 27, 2017

 

2016 Nutrition News – A Year in Review

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2016 has definitely been a year for trending food and nutrition issues! Here’s our recap of the top three nutrition headlines of the year plus what you can expect in 2017.


1. CAULIFLOWER CRISIS
Who can ever forget the $8 sticker shock on a head of cauliflower in January?! It became the poster child for rising food prices in Canada. According to the CBC, the price of fresh veggies rose by 13% in the past two years.

What to expect in 2017: The average Canadian family can expect to pay up to $420 more for food next year, according to Canada’s Food Price Report, an annual publication by researchers at Dalhousie University in Halifax. The price of meats, fish, seafood and fresh vegetables may rise as much as 4 to 6 percent. Lead author Sylvain Charlebois points to weather disruptions caused by La Nina, energy related costs and the tanking Loonie as factors affecting the price hikes.

What you can do: Look at grocery store flyers and use e-coupons. Plan your meals and plan to use the leftovers too.

2. INTERNATIONAL YEAR OF PULSES
Declared by the United Nations, the International Year of Pulses successfully raised our awareness of pulses and their many health benefits. Chef Michael Smith, Canada’s ambassador of the International Year of Pulses, kicked off the year with an invitation for all of us to take the Pulse Pledge and eat pulses at least once a week for 10 weeks.

What to expect in 2017: The buzz about pulses will continue, starting with Global Pulse Day which occurs January 18th of every year. It’s a global event to celebrate pulses and continue the momentum of the 2016 International Year of Pulses. With rising food costs, look to economical and versatile pulses to be a staple on your grocery list.

What you can do: Plan to eat at least one meatless meal each week using beans, peas, lentils or chickpeas.

3. SUGAR TAX
In February, the Dietitians of Canada released a position statement calling for a 10-20% excise tax on sugar-sweetened beverages. Drinking sugar-sweetened beverages such as soft drinks, fruit drinks, sports drinks, energy drinks and specialty coffee / tea beverages seems to be linked to excess weight in both kids and adults. In March, the Senate Report on Obesity also recommended a new tax on sugar-sweetened and artificially-sweetened beverages as one of many efforts to fight obesity in Canada.

What to expect in 2017: Sugar will continue to be under fire. In his Spring 2016 budget speech, Canadian Finance Minister Bill Morneau pledged to help families make better choices, including actions to include more information about added sugars on food labels. Earlier this month, Health Canada opened a public consultation about its proposed front-of-package nutrition labels. For the first time ever, sugar would be called out as one of the three nutrients that can negatively affect our health if consumed in excess. Health Canada proposes to set the % Daily Value (%DV) for total sugars (natural and added sugars) at 100 grams per day. Under these proposed new labelling regulations, foods which contain 15 grams or more of total sugars per serving would be considered “high in sugars” and carry a warning symbol.

What you can do: Share your opinions about nutrition labelling. Complete this brief consumer questionnaire and / or complete the technical questionnaire both by January 13th, 2017. This is YOUR chance to help shape the future of nutrition labelling in Canada.

Have questions about upcoming trends or how Health Canada’s proposed front-of-package labelling may affect your business? We can help. Contact us at: Info@NutritionForNonNutritionists.com

Nutrition Month 2016

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Nutrition Month buddha bowl 2
(Photo credit: Canadian Lentils)

Celebrate the joy of good nutrition and healthy eating all month and beyond! Be inspired to make small, lasting changes to your eating habits. And try a new recipe every now and then too! Trending in the news was this fabulous recipe for Garden Veggie Buddha Bowl. 

Senate Report on Obesity

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Almost 2/3 of adults and 1/3 of kids are overweight or obese. The obesity crisis is a complex issue. What can be done?

In their report Obesity in Canada released earlier this month, the Standing Committee on Social Affairs, Science and Technology made 21 recommendations to chart a course for a leaner, healthier future. Here are some of the key recommendations which are generating a healthy discussion:

– The federal government assess the options for taxation levers with a view to implementing a new tax on sugar-sweetened as well as artificially-sweetened beverages.
– The Minister of Health:

  • immediately undertake a complete revision of Canada’s food guide in order that it better reflect the current state of scientific evidence.
  • reassess the daily value applied to total carbohydrates based on emerging evidence regarding dietary fat and the fat promoting nature of carbohydrates and require that the daily intake value for protein be included in the Nutrition Facts table.
  • assess whether sugar and starch should be combined under the heading of total carbohydrate within the Nutrition Facts table and report back to this committee by December 2016.
  • encourage nutrition labelling on menus and menu boards in food service establishments.

    Obesity is a multi-factorial issue with no easy solution. Join in our upcoming Nutrition for NON-Nutritionists course (April 20, 2016) to get our in-depth POV on these recommendations and issues, or contact us to discuss how these recommendations will impact your business innovations and communications.

    • Spotlight on Metabolic Syndrome – Highlights from the Canadian Nutrition Society Conference

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    CNS 2016 conf snag it cropped 4

    Metabolic Syndrome is a dangerous health condition affecting 1 in 5 Canadians. Despite it’s prevalence, little is known about metabolic syndrome. At the Canadian Nutrition Society’s 2016 Conference, experts shed light on this growing public health crisis.

    Metabolic Syndrome was only identified about 20 years ago and is not a disease itself but a group of health conditions that includes high blood pressure, diabetes, high blood cholesterol levels, and excess abdominal fat. People with metabolic syndrome are also more likely to have chronic inflammation, another sign of health in danger.

    Lucia & Penny K-E CNS lowe resolution

    Lucia Weiler, RD & Dr. Penny Kris-Etherton, distinguished Professor of Nutrition

    Here are the key takeaway messages from the conference:

    • Dr Penny Kris-Etherton, Pennsylvania State University shared, “The power of a healthy diet is remarkable in lowering metabolic syndrome risk.” A high quality diet that especially includes more fruit and vegetable intake reduces risk of metabolic syndrome. Best results are achieved with concurrent weight loss, but changing to a healthy diet improves metabolic syndrome even without weight loss.
    • Dr. Wendy Ward, Brock University explained that diabetes weakens bone structure and increases the risk of bone fractures in people with metabolic syndrome.
    • Gut bacteria contribute to positive health. Dr Comelli, University of Toronto recommended we should aim to have a diverse gut microbiome that resembles a diverse rainforest not a barren desert.
    • Dr. Angelo Tremblay, Laval University agreed and stated that “Yogurt is the best player of the dairy food team” because it is nutrient dense and provides probiotics to boost good gut bacteria.
    • Dr. Benoit Lamarche, Laval University reviewed the new research on saturated fatty acids and its impact on heart disease. He stressed the importance to identify the source of dietary saturated fat and to advise individuals to enjoy whole, unprocessed foods more often to help reduce the risk of chronic diseases. Lamarche praised the Heart and Stroke Foundation’s position statement on Saturated Fat, Heart Disease and Stroke.
    • Dr. Khursheed Jeejeebhoy, University of Toronto and the father of clinical nutrition in Canada introduced a Metabolic Syndrome CHANGE program and offered these 3 tips for for dietary change:
      1. Advise people they have Metabolic Syndrome
      2. Explain to them it is a life threatening condition
      3. Engage patients and provide them with personalized tools for change best suited to them
    • Finally, Jennifer Sygo, Registered Dietitian closed the conference by sharing practical tips for helping clients make meaningful nutirition and lifestyle changes to achieve their personal health goals. There is no magic diet – rather, the best diet for weight loss is the one that works for you and you can stick to it. Dietitians provide credible, evidence-based information, and translate the science into the context of the whole diet for consumers to understand.