news & trends

Dietitian Q&A: What Are the New Low-Risk Alcohol Drinking Guidelines?

Posted on Feb 13, 2025

Lately, many of my clients have been asking about alcohol—how much is too much, what the latest recommendations say, and whether even moderate drinking affects their health and nutrition goals. Some are cutting back, others are embracing ‘Dry January’ beyond just one month, and many turn to the internet for advice—only to find conflicting information. If you’re feeling unsure about what’s right for you, you’re not alone.
Here’s what you need to know about Canada’s new Guidance on Alcohol and Health, and how it might impact your choices. Keep in mind, this is general information—your dietitian can help tailor advice to fit your lifestyle and health goals.

The Latest Alcohol Guidelines: What’s Changed?

In 2023, the Canadian Centre on Substance Use and Addiction (CCSA) released updated recommendations based on new evidence. Their research shows that even small amounts of alcohol can increase the risk of serious health issues, including cancer, heart disease, and liver disease. The key takeaway? The risk starts to rise with more than two standard drinks per week—a significant shift from previous guidelines.

However, Health Canada has not yet officially adopted these changes and still advises

women: no more than 2 standard drinks per day, and no more than 10 standard drinks per week
men: no more than 3 standard drinks per day and no more than 15 standard drinks per week

According to the CCSA, those amounts now fall into the “increasingly high risk” category for chronic diseases like breast and colon cancer.

The Health Risks of Alcohol: What You Should Know

Drinking alcohol at any level carries some risk, and it’s important to make informed choices. Here are some key concerns I discuss with my clients:

Increased Health Risks – Alcohol consumption is linked to a higher risk of cancer, as well as heart and liver disease.
Hidden Calories – Alcoholic drinks can add extra calories, making weight management more challenging. Many people are surprised by how quickly those calories from alcoholic beverages add up.
Digestive Discomfort – Alcohol can irritate your gastrointestinal tract, leading to bloating and discomfort. Keeping your intake low can help reduce these effects.
Long-Term Impacts – Regular alcohol use can affect your sleep, mental health, and overall well-being. If you drink regularly, it’s a good idea to discuss this with your healthcare provider.

Dietitian’s Tips for Cutting Back on Alcohol

Reducing alcohol intake has clear benefits for your health, and it doesn’t have to feel restrictive. Here are some simple ways to drink less alcohol:

✔ Track Your Intake – Start by counting how many drinks you have in a week. Awareness is key.
✔ Set a Weekly Goal – Decide in advance how many drinks you’ll have and stick to it.
✔ Stay Hydrated – Alternate alcoholic drinks with water to pace yourself.
✔ Limit to Two Drinks Per Day – Even if you drink, keeping it within low-risk limits can help protect your health.
✔ Plan Alcohol-Free Days – Challenge yourself to take breaks, whether it’s a few days per week or a whole month.

Want to Learn More?

If you’re rethinking your relationship with alcohol, small changes can make a big difference. Need personalized advice? Let’s chat about what works best for you and your goals!

For more details on Canada’s updated alcohol guidelines, check out these resources:

Government of Canada (2024) Low-Risk Alcohol Drinking Guidelines
Canadian Centre on Substance Use and Addiction (2023) Canada’s Guidance on Alcohol and Health
Rethink Your Drinking (2023)
Dietitians of Canada, UnlockFood.ca (2022) Alcohol and Nutrition

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

Top 10 Nutrition Trends to Watch in 2025

Posted on Feb 12, 2025

The food and nutrition landscape is evolving rapidly, with new trends shaping consumer choices, health priorities, and business strategies. As a dietitian, I stay on top of the latest evidence by attending continuing education webinars, analyzing research, and reviewing insights from nutrition and business sources. My goal is to help you cut through the noise—identifying trends that are not only popular but also backed by science.

In this article, I break down the top 10 nutrition trends for 2025, highlighting what matters most for individuals, businesses, and the broader food industry. Whether you’re looking to adapt your product offerings, refine your wellness programs, or simply stay informed, these insights will help you make informed decisions.

Curious about how these trends could impact your business or nutrition strategy? Let’s connect and discuss the opportunities ahead!

Personalized Nutrition & Tech Integration

Precision nutrition is taking center stage, with advancements in AI, wearable tech, and genetic testing making it easier than ever to tailor diets to individual needs. Consumers are increasingly seeking meal plans, supplement recommendations, and dietary insights based on their unique metabolism, DNA, and health conditions. Expect to see more at-home test kits, AI-powered meal planning apps, and continuous glucose monitors influencing dietary choices.
Weight Wellness & the GLP-1 Revolution

The rise of GLP-1 weight-loss medications like Ozempic is transforming the health industry. With a growing emphasis on metabolic health, food manufacturers are innovating nutrient-dense, high-protein, and gut-friendly products to support individuals using these medications. The shift away from weight stigma and toward managing obesity as a chronic condition is driving a major rethink in nutrition strategies.
Naturally Functional Foods

Consumers want food to do more than just satisfy hunger. Functional foods packed with probiotics, prebiotics, adaptogens, and antioxidants are on the rise, targeting gut health, immune support, stress management, and brain function. From fortified yogurts to stress-reducing teas, expect this trend to dominate supermarket shelves in 2025.
Longevity-Focused Eating

Eating to extend health span is becoming a priority. The latest research shows that a diet rich in whole, plant-based foods, omega-3s, and fiber can add years to life while reducing the risk of chronic diseases. Older adult consumers are shifting toward Mediterranean and Blue Zone-inspired diets, with an increased focus on anti-inflammatory and brain-boosting nutrients.
Snackification: The Rise of Mini-Meals

Snacks are no longer just between-meal indulgences—they’re replacing meals altogether. High-protein, on-the-go options are booming as people look for convenient, nutrient-dense choices. Expect to see more protein bars, portable dairy-free yogurts, and energy-packed bites that cater to busy lifestyles.
Digestive Wellness & the Fiber Boom

Gut health remains a key focus, with fiber gaining momentum. Consumers are recognizing the link between fiber intake and overall well-being, from digestion to immunity and mental health. With 64% of people actively trying to eat more fiber, food brands are responding with fiber-enriched snacks, grains, and fermented foods.
Menopause Nutrition Goes Mainstream

The conversation around menopause is shifting, and so is the approach to nutrition. As awareness grows, demand is increasing for products tailored to hormone health, including phytoestrogen-rich foods, bone-supporting nutrients, and brain-boosting supplements. Expect to see more menopause-friendly functional foods and beverages in the coming year.
Sustainable Eating & Food Waste Reduction

Consumers are becoming more mindful of their environmental footprint, seeking brands that prioritize sustainability, ethical sourcing, and waste reduction. The shift toward regenerative agriculture, upcycled ingredients, and plant-forward eating is gaining momentum, driven by eco-conscious shoppers looking to make a positive difference.
Food Safety & Transparency

With increasing concerns about foodborne illnesses and misinformation, food safety is more important than ever. The push for clearer labeling, safer food preparation guidelines, and traceability in supply chains is driving change. Recipe creators and food brands are incorporating food safety education into their messaging to build consumer trust.
Flavor Innovation & Culinary Adventures

Flavors are getting bolder and more inventive. From smoky, charred ingredients to tropical-inspired dishes, food lovers are craving new and exciting taste experiences. The fusion of unexpected flavors—think spicy and cooling combinations or modern twists on classic favorites—is redefining the culinary landscape.

BONUS TREND: Buy Canadian!

Consumers’ commitment to buying Canadian has never been stronger. With U.S. tariff threats, the push to support homegrown products remains a powerful force. Food businesses, retailers, and restaurants are proudly highlighting their locally made selections—proving that “Made in Canada” isn’t just a label, it’s a movement.

Final Thoughts

As we navigate 2025, nutrition trends will continue to be shaped by science, technology, and consumer values. Whether it’s personalized meal planning, gut-friendly foods, or weight wellness solutions, one thing is clear—nutrition is no longer one-size-fits-all. By staying informed and adaptable, we can make choices that support both personal well-being and a healthier planet.

Did you know personalized nutrition counseling from dietitians has been linked with better dietary adherence and accountability, resulting in more significant improvements in health markers in chronic diseases like diabetes. Connect with us – registered dietitians for your personalized nutrition plan today!

Editorial Resources & Fact-Checking

To ensure accuracy and credibility in our content, we rely on trusted industry reports, expert analyses, and leading research publications. Below is a curated list of editorial resources and fact-checking references that shape our insights on food, nutrition, and health trends:

Bell Institute, *2025 Key Trends in Food, Nutrition & Health*
PepsiCo Lab & Lear, *Examining Emerging 2025 Food and Beverage Trends: Insights & Application*
McCormick’s, *Flavor Forecast 2025*
Canadian Institute of Food Science and Technology (CIFST), *Top 20 Topics from 2024*
Today’s Dietitian, *2025 Trends Survey*
Institute of Food Technologists (IFT), *Top Ten Food Trends for 2025*
International Food Information Council (IFIC)
Sparks Nutrition, *Food & Nutrition Trends 2025*
Euromonitor, *2025 Wellness Trends*
Nourish Food Marketing, *2025 Trend Report – Why 2025 is the Year of Wanting More*
Dietitians of Canada, *Top 20 Topics from 2024*
Innova Market Insights, *Top Ten Food & Drink Trends 2025*
American Council on Exercise, *10 Fitness Trends to Look Forward to in 2025*
Whole Foods Market, *The Next Big Things: Our Top 10 Food Trends in 2025*
Food Business News, *Snack Trends: Protein Reigns Supreme*

We continuously monitor emerging research and industry developments to bring you the most up-to-date and actionable information. Contact us for more information.

Celebrating Nutrition Month 2025 in Your Community

Posted on Feb 3, 2025

Every March, Nutrition Month highlights the essential role of nutrition in Canadians’ health and well-being. Created by Dietitians of Canada, it encourages informed food choices and healthy eating habits that support long-term wellness.

Health involves many factors: diet, physical activity, stress management, quality sleep, and social connections. Join us in celebrating Nutrition Month 2025 by creating activities that emphasize a balanced approach to wellness.

This article offers strategies and tips for organizing Nutrition Month events using the 4-step APIE model — Assessment, Planning, Implementation, and Evaluation — to make your initiatives impactful and sustainable. Additionally, it provides 30 ideas to get involved in Nutrition Month. Let’s make Nutrition Month 2025 a memorable celebration of health and wellness.

GOALS OF THIS ARTICLE:

Promote Nutrition Month: Share tips on effective program management and highlight the importance of Nutrition Month across various settings where CSNM members work, including schools, hospitals, offices, and senior communities.
Enhance Public Knowledge: Foster greater awareness and understanding of food and nutrition among the public.
Encourage Engagement: Inspire participation in engaging, enjoyable nutrition-related activities that build healthy habits.

STEP 1: ASSESSMENT

Start by understanding the unique needs of your clients or community to develop a targeted Nutrition Month program.

Secure management support and form a committee with colleagues and human resources.
Identify barriers to achieving nutrition goals and seek feedback to address these issues.
Assess your workplace’s nutrition environment using tools like the Workplace Nutrition Assessment Scorecards.
Survey your team to identify their strengths that can enhance the program without adding extra workload.
Envision an effective Nutrition Month committee, incorporating client feedback to align with their needs.

A thorough assessment will help tailor your Nutrition Month initiatives for maximum impact.

STEP 2: PLANNING

With management support, a committee, and feedback in place, it’s time to plan your March 2025 activities. Start with ‘quick wins’ to encourage participation and address your audience’s needs.

30 IDEAS FOR CREATING YOUR NUTRITION MONTH PLAN

CREATE A SUPPORTIVE EATING ENVIRONMENT

Increase the availability and visibility of nutritious options in menus, cafeterias, and vending machines.
Offer nutrient-dense options like whole fruits, nuts, and vegetables with dip at events. Limit foods high in saturated fat, salt, and added sugars.
Provide balanced catering choices, such as yogurt and fruit, instead of sweets.
Ensure access to fresh water through pitchers, drinking fountains, and coolers.
Create lunchrooms to promote healthy eating spaces and foster a culture where it’s enjoyable for employees to eat at work.
For special events, serve a mix of healthy options alongside requested favorites.
Decorate cafeterias with Nutrition Month posters, banners, table tents, and balloons. Create displays with brochures, bookmarks, and tip sheets.
Reduce waste by offering reusable cups, plates, and cutlery, and by composting and recycling food waste and packaging.

PROVIDE EDUCATION, TRAINING AND ENGAGEMENT

Share resources and information on healthy eating with employees.
Deliver education through various formats, such as in-person, online, or hybrid sessions. For example, organize Nutrition Month presentations and activities with virtual options for flexibility.
Use interactive activities, such as polls and contests, to promote engagement. For example, conduct votes on favorite fruits and vegetables and share the results.
Gamify nutrition learning by using points, rewards, and challenges to engage participants. Try trivia, bingo or team contests where participants earn points by chance or by answering questions correctly. An example of gamified online education is Blooket (www.blooket.com).
Host “make-and-take” workshops where participants create items to take home. Examples include nutritious snacks like trail mixes, energy bites, and veggie-hummus jars; or learn simple napkin folds and table decor ideas to enhance mealtime experiences.
Highlight healthy food options and profile favourite healthy recipes of staff or residents.
Offer tailored education programs led by dietitians and remind employees about health benefits that cover nutrition support.
Host professional development sessions on nutrition trends and publish daily nutrition tips.
Invite nutrition or cookbook authors for discussions or team meetings.
Plan live or virtual culinary demos with registered dietitians, chefs, or culinary schools.
Sponsor “Ask the Dietitian” events for participants to discuss nutrition-related questions.
Invite local experts to discuss topics like food packaging and recycling.
Arrange field trips to farms or invite farmers as guest speakers.
Explore the history of food or showcase kitchen gadget inventions.
Host lunch-and-learn sessions on healthy eating, led by registered dietitians.

COMMUNICATE AND RAISE AWARENESS

Educate employees about healthy eating through posters, emails, electronic message boards, or word of mouth.
Highlight cultural food traditions with special menu items from various cuisines.
Draw attention to balanced eating plates through cafeteria menus and signboards.
Collaborate with food service providers to promote balanced meal messages.
Use various communication channels for each target audience, such as allstaff meetings, smaller group presentations, local or social media stories, e-newsletters, or closed-circuit TV.
Leverage key relationships with partners, stakeholders, or allies, like colleagues in HR, nursing, PSWs, suppliers, or other partners. For example, ask nursing colleagues and PSWs to share your message at their staff meetings.

a table example nutrition month campaign planning table

CONSOLIDATE YOUR PLANNING

To streamline your planning, consider creating a Nutrition Month Planning Table. This tool will help you organize your target audience, communication channels, key messages, calls to action, and the resources or support needed. Here’s how you can use it effectively:

Target audience: Identify who you are trying to reach. Are they clients or patients (current or potential), colleagues, partners, health care providers, the public, media, workplaces, or others?

Communication channels: List the communication channels you will use for each target audience. Think about opportunities to leverage your message.

Plan your message: Decide on the key message or call to action for each target audience. This could involve dispelling misinformation, teaching food skills, or explaining when and why to see a dietitian. Dietitians are licensed professionals who can help with general and specific health issues like diabetes, heart disease, and gut health. Refer to the Nutrition Month 2025 Social Media Toolkit and adapt the messages to your needs.

Identify resources: Determine the resources, activities, links, or information you need to support your key message or call to action. Do these resources already exist, or will you need to create them?

Assign responsibilities: Note who will deliver each activity, where it will take place, and when it will occur.

Using the example table below, you can jot down ideas, pose questions, and start planning your Nutrition Month activities effectively.

STEP 3: IMPLEMENTATION

While thorough planning is important, managing the implementation process is equally significant. Projects rarely go exactly as planned, but a solid system helps maintain momentum despite obstacles. Have the project lead track progress, anticipate issues, monitor for “scope creep,” and mark deliverables for reporting. Adjustments may be needed to meet organizational and client demands. Providing clarity, transparency, and leveraging team strengths support effective teamwork and promote success.

STEP 4: MONITORING AND EVALUATION

To evaluate the success of your Nutrition Month 2025 campaign, gather data such as participant numbers, resources shared, and social media engagement. Analyzing this data will help you understand the impact and identify areas for improvement.

SUMMARY

Nutrition Month 2025 is a great opportunity for nutrition managers to promote healthy eating and enhance community well-being. By following the steps of assessment, planning, implementation, and evaluation, you can create an impactful program, engage your audience, provide valuable education, and celebrate healthy eating.

Let’s make Nutrition Month 2025 a success and inspire lasting positive changes in our communities! #NutritionMonth #NutritionMonth2025

Eat Mindfully, Celebrate Fully This Holiday Season

Posted on Dec 18, 2024

The holiday season is filled with opportunities to gather, celebrate, and enjoy delicious foods. Amidst all the festivities, have you considered how a mindful approach to eating could enhance your enjoyment and well-being?

Mindful eating is more than a trend—it’s a practice rooted in self-awareness and supported by Health Canada’s Canada’s Food Guide (2019). The guide emphasizes that healthy eating is about more than just food—it’s about where, when, why, and how you eat.

This holiday season, let’s focus on fully savoring our meals and snacks. Could you rely on your body’s natural cues—like hunger, fullness, and satisfaction—rather than external rules or criticism to guide your choices? And what if you used all five senses to deeply enjoy your favorite treat? Consider trying this 3 minute mindful eating activity as a way to explore a mindful approach to eating.

A 3-Minute Mindful Eating Activity

Mindful eating isn’t about perfection—it’s about awareness. Take a moment to practice with this quick activity:

Tune into your body.

Ask yourself:
- What does hunger feel like? (e.g., low energy, stomach growling, irritability)
- What does fullness feel like? (e.g., relaxed, satisfied without discomfort)Ignoring these signals might lead to overeating or discomfort. Learning to listen can transform your experience.
Engage your senses.

Choose a small piece of food—like a raisin, chocolate, or cracker—and explore it with your five senses:
1. Sight: What do you notice about its color, shape, or size?
2. Touch: How does it feel between your fingers?
3. Sound: Does it make a noise when you handle it?
4. Smell: What aromas stand out?
5. Taste: As you place it in your mouth, notice the flavors, textures, and how they change as you chew.
Reflect on the experience.

o How did it feel to eat this way?
o Did you notice anything new about the food?
o How did engaging your senses impact your satisfaction?

Building a Healthy Relationship with Food

Practicing mindful eating during the holidays—and beyond—can nurture a positive, lasting relationship with food and your body. It’s not about restriction; it’s about balance, awareness, and enjoyment.
If you’d like to explore this approach further, consider working with a Registered Dietitian for personalized guidance.

Use Your Benefits Before Year-End

Did you know many extended health benefits include $500 – $1000 annually for registered dietitian services? If you’re curious about improving your eating habits or your relationship with food, now is the perfect time to book a consultation and make the most of your coverage before benefits reset in the new year.
Book Now

Helpful Resources

For more tips and guidance, check out Health Canada’s recommendations on mindful eating: Be Mindful of Your Eating Habits

As you celebrate the holidays, remember that mindful eating is a practice—not a rulebook. Play with this approach and see how it feels for you. May your holiday season be filled with joy, balance, and delicious moments.

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

Workplace Wellness Advocacy: A Key Focus for Dietitians of Canada

Posted on Oct 10, 2024

Many Canadians have questions about food and nutrition and there is a lot of confusion out there. I’m a proud member of Dietitians of Canada, the association with a national voice leading the advocacy for coverage and access to dietitian services in the workplace.

Employers are increasingly offering nutrition services in their benefits plans—and for good reason. Here’s why dietitians are an essential part of employee wellness:

Chronic Disease Management
With rising rates of heart disease and diabetes, dietitian services help manage and prevent chronic illnesses, reducing healthcare costs. (Source: Heart and Stroke Foundation)
Employee Demand
Employees want support to achieve their health goals, but many provincial plans don’t provide sufficient nutrition coverage.
Boost Productivity & Lower Costs
Access to dietitian services can reduce absenteeism and improve overall employee health, benefiting the company’s bottom line. (Source: Dietitians of Canada)

Why Dietitians?

Dietitians provide evidence-based, personalized nutrition care. Dietitians are licensed and regulated university graduates and trained experts, focused on long-term, science-backed health solutions.

Advocacy for Coverage

Most Canadians have employee benefits plans, but not all cover dietitian services. Whether you’re an employer or employee, you can help. Consider speaking to your employer about adding dietitian services or encourage your network to explore benefits plan options that include nutrition support. Dietitians can raise awareness about the importance of nutrition care in the workplace and encourage employers to include these services. Reach out to a dietitian for support to advocate for dietitian coverage in your plans.

Unlock the Power of Food

Looking for personalized nutrition advice? Dietitians provide expert, science-based guidance to help you meet your health goals. Many plans cover dietitian-led nutrition sessions—check your provider for details.
Reach out to us to book a consultation with Lucia Weiler RD to support your personal health goals.

Learn more:

Dietitians of Canada, Dietitians are the best choice for employee benefit plans
Dietitians of Canada, Information for Employers
Dietitians of Canada, Information for Employees

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

Consumer Confidence in Food Safety Is Declining: What It Means for Food Professionals

Posted on Oct 10, 2024

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The latest research findings from Gallup and the International Food Information Council (IFIC) reveal a concerning trend: trust in food safety is at an all-time low. With high-profile food recalls and growing concerns over ingredients, American consumers are becoming increasingly wary of the foods they buy and consume. This shift has far-reaching implications in the US and Canada for food professionals, from retailers and manufacturers to health experts and nutrition professionals.

Trust in Government Food Safety at Record Lows

According to Gallup’s September 2024 report, confidence in the U.S. government’s ability to ensure food safety has plummeted. Only 57% of Americans say they have a “great deal” or “fair amount” of confidence in the government to keep food safe, an 11-point drop from 2019. Similarly, consumer confidence in the safety of grocery store food has declined, with only 72% of respondents saying they feel safe purchasing food in stores, down from 81% in 2019.

The drop in confidence spans political parties, socioeconomic groups, and especially parents of young children, many of whom express significant concern over food safety. Declining consumer trust in food safety speaks to the challenges that the industry and the government will face moving forward in both keeping food safe and reassuring consumers that it is safe.

Food Ingredient Safety: What US Consumers Fear Most

The IFIC’s Spotlight Survey on food ingredient safety paints a similar picture. Americans are increasingly cautious about what goes into their food, with concerns about microbial contamination (E. coli) and heavy metals (e.g., lead, cadmium, mercury) topping the list. One-third of survey respondents reported being “extremely concerned” about E. coli in ground beef, while 29% expressed worry about heavy metals in baby food.

Americans are also avoiding certain ingredients more than ever. Dyes, sugar substitutes, and MSG are among the top food components consumers try to avoid. Ultraprocessed foods are also under scrutiny, with 41% of Americans steering clear of them. Interestingly, 31% of consumers care more about the presence of an ingredient than its amount, and 25% of respondents admitted they don’t think much about health risks or benefits at all.

How Food Professionals Can Rebuild Consumer Trust

In the face of declining trust, food professionals have an opportunity to rebuild consumer confidence by focusing on transparency, safety, and education. Registered dietitians are uniquely positioned to play a key role in this effort. According to IFIC’s Survey, dietitians are among the most trusted sources for food safety and ingredient information, with 73% of consumers expressing confidence in their advice.

I’m Honoured to Contribute to Health Canada’s Food Safety Online Course

I’m thrilled to share that as a health professional member of Health Canada and the Public Health Agency of Canada’s stakeholder registry, I’ve been asked to test pilot Health Canada’s new Food Safety Online Course. My role involves reviewing the course and providing valuable feedback to ensure it meets its objectives for health professionals and educators. This science-based course, led by Dr. Marcia Cooper, equips participants with essential food safety knowledge to better inform their clients, patients, or students. I’m excited to help Health Canada’s study on the Food Safety Online Course

Dietitians can help your business by:

Providing credible, science-backed guidance on food safety, helping dispel myths, and addressing consumer concerns.
Developing educational materials that inform consumers about the safety of ingredients, the importance of food recalls, and practical steps for safer eating.
Collaborating with food companies to offer nutrient dense product options that meet safety expectations while catering to dietary preferences.
Leading food safety workshops for staff or consumers, increasing awareness and building trust in your brand.

By partnering with a dietitian, food companies can not only improve their food safety protocols but also regain consumer confidence. We can help tailor strategies that align with both safety standards and consumer demands, making sure you are prepared to meet the evolving concerns of your customers.

If you have questions or need guidance on how a registered dietitian can support your business in navigating these challenges, feel free to contact us. We’re here to help you foster consumer trust and ensure the safety of the foods you provide.

References:

Gallup’s September 2024 Report on U.S. Government Trust in Food Safety:
You can find the detailed findings of the Gallup poll here: Trust in Government Assurance of Food Safety Hits Record Low (gallup.com)
International Food Information Council (IFIC) 2024 Spotlight Survey on Food Ingredient Safety: Available at: IFIC Spotlight Survey: American Perceptions of Food Ingredient Safety – Food Insight
International Food Information Council (IFIC) 2024 Americans’ Trust is Food & Nutrition Science. Available at: IFIC Spotlight Survey: Americans’ Trust In Food & Nutrition Science – Food Insight

Acknowledgement:

AI systems (ChatGPT) was used for editing and grammar enhancement.

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

Bill C-59: What You Need to Know About Greenwashing

Posted on Sep 10, 2024

Important amendments to the Competition Act became law on June 20, 2024. With the introduction of Bill C-59, the Canadian government is cracking down on greenwashing, making it essential for businesses and professionals to reassess environmental claims about products.

Key Changes with Bill C-59

Effective June 20, 2024, Bill C-59 brings significant amendments to the Competition Act, focusing on misleading environmental benefit claims. The onus is now on businesses to prove that their environmental claims, such as those related to sustainability, carbon reduction, and energy efficiency, are backed by adequate and proper testing.

What This Means for the Food Industry

Environmental Claims: If you’re promoting environmentally friendly practices like sustainable sourcing or waste reduction, you’ll need proper documentation and testing to substantiate your claims.
Legal Risks: Starting in 2025, private parties (including environmental activists) can directly challenge misleading environmental claims. This increases potential legal exposure and reputational risks for businesses making unverified claims.

Practical Steps

Review all marketing materials related to environmental benefits.
Ensure that any environmental claims align with internationally recognized methodologies and can withstand scrutiny.

Bill C-59 signals a major shift in how environmental claims are regulated. Food industry professionals should act now to avoid greenwashing pitfalls and ensure compliance with these new provisions.

Learn more:

Acknowledgement:

AI systems (ChatGPT) was used for editing and grammar enhancement.

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

Sustainability in Nutrition and Dietetics

Posted on Aug 1, 2024

At the International Congress of Nutrition and Dietetics in May 2024, sustainability was a key focus for delegates. While we all agree on its importance, what does sustainability truly mean? Is it about the environment? Climate change? The topic is complex, intertwined with cultural, emotional, and economic influences, and there are many definitions. However, when it comes to food, dietitians must be part of the conversation. As health care providers, we explored the connection between the health of the planet and people. Here are some key takeaways.

What is a Sustainable Food System?

A food system begins on the farm and ends at the dining table. It encompasses how we grow and produce food, approaches to harvesting, fishing, butchering, transportation, distribution, storing, processing, packaging, preparation, purchasing, selling, marketing, consuming, and discarding food waste. The Food and Agriculture Organization (FAO) defines a sustainable food system as one that delivers food and nutrition security for all in a way that does not compromise the economic, social, and environmental bases needed for future generations. (Dietitians of Canada, 2020) According to the FAO, sustainable diets and food systems extend beyond human nutrition and planetary health. They must also include economic benefits along the supply chain, such as fair wages and affordable food, and socio-cultural dimensions, including cultural inclusivity, animal welfare, farm workers’ welfare, and equity. Considering all four pillars—human and planetary health, economic benefit, and socio-cultural components—highlights the complexity of sustainable food systems. (FAO 2010)

What is ESG and What Does it Mean for Your Business?

Consumers are increasingly considering the broader impact of the products they buy, whether through farming practices, manufacturing processes, packaging materials, or supporting manufacturers that promote equity and social responsibility. ESG stands for Environmental, Social, and Governance, and its growth has been driven by consumer concerns about the environmental impact of climate change and social dimensions. (McKinsley 2022) In recent years, organizations worldwide have faced increasing pressure to operate more sustainably. ESG criteria evaluate how well public companies protect the environment, support the communities where they operate, and uphold high standards of management and corporate governance. As a result, ESG considerations have become integral to many companies’ strategies and roadmaps. (Forbes, 2024)

Examples of Actions to Help Implement Sustainability Strategies

Integrate a culture of sustainability-thinking:
- FAO’s four dimensions (nutrition, environment, economic, cultural)
- ESG (environmental, social, governance)
Include science-based sustainability messages in dietary guidance:
- Eat more plants, create more plant-based menus
- Focus on seasonal and locally grown foods
- Reduce food waste pre- and post-consumption
Work with governments to shape and regulate a sustainable food system that supports planetary health

Bottom Line

Although dietary choices are personal, many consumers are motivated by environmental concerns and would welcome sound advice from credentialed nutrition professionals, such as registered dietitians. (SNEB 2018) Reach out to us to support your business and personal health goals.

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

Navigating the Changing Landscape: Labelling Regulations in the Supplement Industry

Posted on Apr 30, 2024

As the world becomes more and more health-conscious, the interest and use of dietary supplements has increased. From vitamins and minerals to herbal remedies, these products promise to enhance well-being and fill nutritional gaps, but they are not without risks. As a result, the supplement industry faces scrutiny over its labelling practices, and recent changes aim to address these concerns. In this blog post, we’ll highlight the changing landscape of supplement labelling regulations and discuss their impact.

The Natural Health Products Dilemma

What Are Natural Health Products (NHPs)?

Natural Health Products (NHPs) encompass a wide range of products, including herbal medicines, vitamins, minerals, and other natural remedies. Unlike prescription drugs, NHPs are available without a prescription and are often self-administered by consumers.

The Regulatory Framework

In Canada, NHPs fall under the Natural Health Products Regulations. These regulations recognize the lower-risk nature of NHPs compared to prescription drugs. Companies that manufacture, package, label, or import NHPs must adhere to specific guidelines, including holding valid product and site licenses and following good manufacturing practices (GMP).

The Need for Improved Oversight

While NHPs are generally considered safe, they are not without risks. Health Canada continually strives to create a safer marketplace for Canadians. Here are some key initiatives aimed at enhancing NHP oversight:

Improved NHP Labelling: Clear and accurate labelling is crucial. Consumers need to know what they’re ingesting, potential interactions, and proper usage. Recent changes focus on ensuring that NHP labels provide comprehensive information.
Extending Vanessa’s Law to NHPs: The Protecting Canadians from Unsafe Drugs Act (Vanessa’s Law) has been effective in enhancing drug safety. Extending its provisions to NHPs would strengthen reporting requirements, adverse reaction monitoring, and recall procedures.
NHP Inspection Program: Regular inspections of NHP manufacturers and distributors help maintain quality standards. Rigorous inspections ensure compliance with GMP and identify potential risks.
NHP Cost Recovery: Funding NHP oversight requires resources. Implementing a cost recovery mechanism ensures sustainable regulatory efforts.

Balancing Safety and Accessibility

Critics argue that stricter regulations may lead to price increases and reduced availability of certain NHP brands. However, the trade-off between safety and accessibility is a delicate one. As healthcare professionals, we must weigh the risks and benefits. While some products may become scarcer, essential supplements like vitamins and minerals will likely remain accessible.

Bottom Line

As the supplement industry evolves, so must our regulatory approach. Striking the right balance ensures that Canadians have access to safe and effective NHPs. Let’s continue the dialogue, advocate for evidence-based practices, and work towards a healthier future.

Feel free to share your thoughts! If you have any questions or need further information, please reach out.

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

Nourishing Smoothie Recipes with 3 Key Ingredients

Posted on Apr 30, 2024

Unlock Optimal Nutrition with our dietitian recommended smoothie recipes. Whether you’re a busy professional, fitness enthusiasts or health connoisseur, this recipe is for you! Let’s dive into the world of vibrant colors, flavors, and nourishing choices!

Makes 500 mL (2 servings of 250 mL each)

Ingredients

1 Cup Liquid:
- Choose from options like milk (dairy or fortified soy milk) or 100% fruit juice. These provide a hydrating base for your smoothie.
1 Cup Fruit or Veggie:
- Fresh or frozen fruits work wonders. For an extra boost, try adding leafy greens like spinach or kale. They’re packed with vitamins and antioxidants.
Protein Boost:
- Protein is essential for muscle repair and overall well-being. Opt for ONE of these choices:
  - Whey powder or skim milk powder (1/4 cup)
  - Soy: 3/4 cup of silken tofu or edamame
  - Nuts: 1/4 cup (choose from Brazil nuts, walnuts, cashews, almonds, pecans, or peanuts)
  - Nut or Seed Butter: 2 tablespoons (peanut, almond, cashew, sunflower, or pumpkin)

Optional Flavour Enhancers

Get creative! Add flavors, herbs, and spices to elevate your smoothie experience. Here are some ideas:
- Vanilla: A classic flavor that pairs well with many ingredients.
- Cinnamon: Adds warmth and a touch of sweetness.
- Fresh mint leaves: Refreshing and invigorating.

Instructions

Cleanliness Matters:
- Wash your hands thoroughly before handling any food.
- Clean all surfaces, including the blender, cutting board, and utensils, to prevent cross-contamination.
Gather Your Ingredients:
- Assemble your liquid, fruits/veggies, and protein boost.
Blend It Up:
- Pop everything into a blender.
- Blend until smooth and creamy.
Enjoy! 🥤
Refrigerate promptly any leftover smoothie and perishable ingredients for up to 24 hours to prevent bacterial growth.

Remember, safe food handling ensures that your meals are not only delicious but also safe to eat! For more detailed food safety guidelines, check out these resources:

Safe Food Handling Tips – Canada.ca

Food safety and you – Canada.ca

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

Top 5 Tips for Safe & Innovative Recipe Development

Posted on Apr 30, 2024

In today’s food-conscious world, consumers are more vigilant than ever about safe food handling. Did you know that approximately 1 in 8 people (4 million Canadians) falls ill due to foodborne illnesses each year? Health Canada’s statistics underscore the importance of food safety awareness. As consumers scrutinize their food and recipes – from its origin to preparation – they seek reassurance that it’s safe for consumption.

But here’s the good news: Health Canada is stepping up its prevention efforts, focusing not only on preventing foodborne illnesses but also on heading off food spoilage. In collaboration with the Partnership for Food Safety Education, Health Canada has identified key messages to incorporate into recipe development. These messages aim to enhance food safety practices and empower Canadians to handle and prepare food safely at home.

As recipe developers, writers, food journalists, bloggers, dietitians, and chefs, you play a pivotal role in shaping culinary experiences. Let’s explore five essential tips for creating safe, innovative, and enticing recipes. Whether you’re a seasoned recipe creator or a curious home cook, these insights will help elevate your culinary work.

Incorporate Food Safety Instructions into Recipes

Research shows that when food safety instructions are seamlessly integrated into recipes, consumers are more likely to follow them. As recipe creators, your mission is to encourage everyone to practice food safety steps at home. Consider weaving essential food safety practices directly into your recipe instructions.
Emphasize Handwashing and Clean Surfaces

Prioritize hand hygiene and cleanliness. Begin your recipes by emphasizing the importance of washing hands thoroughly with soap and warm water for at least 20 seconds. Highlight this step as the first step before handling food. You can even create a tip box at the start of each recipe, drawing attention to proper handwashing practices.
Ensure Proper Cooking Temperatures with Food Thermometers

Guide readers on cooking food to the correct internal temperature. Visual cues (such as color or texture) can be misleading. Encourage the use of food thermometers to accurately determine doneness. Embed the internal temperature message within your recipe instructions and refer to Health Canada’s safe cooking temperatures chart. Cooking food using proper temperatures is a great message for everyone, especially those who are just learning to cook. (Health Canada)
Use Authentic Recipe Names and Cultural Appreciation

In the culinary landscape of 2024, cross-cultural cuisine is trending. When naming your recipes, appreciate their cultural origins. Thoughtfully borrow from diverse culinary traditions, paying homage to roots and backgrounds. Celebrate flavor, experience, and cuisine by mindfully integrating regional and traditional elements. (McCormick Flavour Forecast 2024)
Create Nutritious and Flavorful Options

When it comes to nutrition, a balanced eating pattern is key. While plant-based eating is on the rise, it doesn’t mean eliminating animal-based foods entirely. Consider incorporating plant-based protein sources such as soy (tofu, edamame, tempeh), legumes, nuts, and seeds. Explore balanced meal patterns from Canada’s Food Guide and the Mediterranean diet to inspire wholesome and delicious recipes.

Feel free to reach out to us if you have any questions about innovative recipe development services or nutrition analysis support! 🌱🍽️

For more detailed insights, you can explore the following sources:

Health Canada (2024) Food safety education: Safe recipe style guide https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/education/safe-recipe-style-guide.html
McCormicks (2024) Flavour Forecast https://www.mccormick.com/flavor-forecast-2024
Health Canada (2020) Safe cooking temperatures Safe cooking temperatures

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

Key Nutrition Trends for 2024 & Beyond

Posted on Feb 22, 2024

After examining forecasts, here are the 10 key trends in food and nutrition for 2024 and beyond. These trends have enduring impact that will influence food and nutrition businesses and shape the way we shop and eat.

One Health

One Health promotes a balanced and healthy future by integrating the well-being of people, animals, and ecosystems. The COVID-19 pandemic highlighted the interconnectedness of humans, animals, and the environment. One Health is a collaborative approach, aiming for optimal health outcomes at local, regional, and global levels by recognizing the ecosystem connections.

Opportunity: Innovations in food production are pivotal for ensuring food security, nutrition, and animal welfare. The WHO supports advancing One Health approaches. (WHO 2017, 2021)
Sustainability

Consumers increasingly prioritize sustainability in food choices, seeking options that benefit both people and the planet. Principles of stewardship and responsibility of humans to change behavior and adopt solutions underscore the importance sustainable practices for future generations. (Dvorin, 2022)

Opportunity: Many Canadian companies stepped up with eco-friendly packaging, but much more can be done to communicate clearly and credibly about sustainable choices that are affordable, available and desirable.
Plant Forward

The plant-forward trend continues to evolve, accommodating various dietary preferences. It encompasses vegan and vegetarian and flexitarian eating, reflecting a shift towards more plant -based eating while allowing animal foods too. “Think omnivores on their way to becoming flexitarians.” (Culinary Institute of America, 2020)

Opportunity: Consumers seek great tasting and convenient plant based foods both in grocery stores and restaurants. Plant proteins present ongoing opportunities for innovation.
Year of the Fibre

Fibre is part of the ‘healthy halo’ yet many people only get half the amount of fibre they need. Fiber-rich eating patterns offer many benefits, including improved digestive health, and reduced risks of chronic conditions like heart disease, diabetes and some types of cancer. Fibre-containing foods include whole grains, vegetables, fruit, legumes and nuts. (Dietitians of Canada, 2018)

Opportunity: Looking for ways to add more fibre to consumers’ eating plan can positively impact overall health. Fibre messages are easy to understand and have strong positive association to digestive wellness.
Snackification

Snackification reflects a trend towards consuming larger size snacks throughout the day rather than traditional main meals such as breakfast, lunch and dinner. For example, instead of a morning meal, people may eat a snack right after waking up, then eat another snack mid-morning. Other names for snackification have been “grazing”, eating a “little bit at a time but more often” or simply just “snacking”. This pattern aligns with busy lifestyles, offering convenient and portable food options. (Ceyland, 2023)

Opportunity: Snackification presents an opportunity for diverse, nutrient-dense food offerings that cater to on-the-go consumers. Balanced budget wise snacks could have the edge in these times of rising food costs.
Positive Relationship with Food

A balanced eating pattern involves nourishing and optimal food choices. How and why individuals choose the foods they eat reflects their relationship with food. Encouraging a positive relationship with food is essential as consumers move away from restrictive diet culture and discover more about their body’s natural hunger cues. Embracing intuitive and mindful eating approaches fosters balanced eating characterized by lower stress around food and more freedom in food choices. (Turner, 2021)

Opportunity: Supporting individuals in building positive food habits with no restrictions and providing resources for mindful eating can facilitate a shift towards healthier relationships with food.
Mood and Mind

Awareness is growing regarding the impact of food choices on mood and cognitive function. Nutrient-dense foods support gut and brain health, with emerging research highlighting the role of the gut-brain axis in overall well-being. (Bending, 2021)

Opportunity: Promoting diverse, nutrient-rich eating patterns can optimize mental function and overall well-being.
Successful Aging

Successful ageing emphasizes quality of life beyond the age of 60, focusing on physical, psychological, and social well-being. Research identifies 4 key behaviors, including regular physical activity, balanced nutrition, moderate alcohol consumption, and avoidance of smoking, to promote health in later years. (Willcox, 2012)

Opportunity: Promoting evidence-based behaviors like balanced meals and staying active significantly enhances health beyond 60.
Processed Food Controversy

Processing food is a method of production and includes any kind of alteration. Debate surrounds the classification of foods based on level of processing versus nutrition or other food attributes and their impact on health. The levels of food processing—from minimally processed to ultra-processed—influences consumers choices. (British Health Foundation , 2023)

Opportunity: Consumers expect simpler and less processed foods, yet great taste, convenience and affordability are also important factors. Explore options for processing foods and consider nutritional contributions. Offer information on ways to balance convenient foods and boost nutrient density.
Technology and AI

Artificial intelligence (AI) is revolutionizing food-related processes, from production to consumption. AI-driven data analytics optimize operations for grocers, while mobile applications assist consumers in navigating food choices, comparing prices and delivery options thereby enhancing convenience and efficiency. AI’s impact is increasingly felt in education and health care, including dietetic practice.

Opportunity: AI tools can help fine-tune processes and provide real-time data to act efficiently and cost-effectively. Further research into the effectiveness and safety of AI-powered nutrition interventions is essential for realizing its full potential. (Bond, 2023)

Contact us for comments or questions.

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

References:

Bending (2021) Diet and the Microbiota–Gut–Brain Axis: Sowing the Seeds of Good Mental Health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321864/?report=classic
Bond (2023) Artificial intelligence & clinical nutrition: What the future might have in store – https://www.sciencedirect.com/science/article/abs/pii/S2405457723011865
British Health Foundation (2023) Ultra-processed foods: how bad are they for your health? Ultra-processed foods: how bad are they for your health? – BHF
Ceyland (2023) Snackification: The Pros and Cons https://healthnews.com/nutrition/healthy-eating/snackification-the-pros-and-cons/
Dietitians of Canada (2018) Focus on Fibre https://www.unlockfood.ca/en/Articles/Fibre/Focus-on-Fibre.aspx
Dvorin (2022) One Health: A new definition for a sustainable and healthy future https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9223325/
Healthline (2020) 5 Tips for Developing a Better Relationship with Food (healthline.com)
Turner (2021) What Is Intuitive Eating? A Nutritionist Explains https://www.cedars-sinai.org/blog/what-is-intuitive-eating.html
World Health Organization WHO (2017,2021); One Health https://www.who.int/health-topics/one-health#tab=tab_1
Willcox (2012) Successful aging: Is there hope? CMAJ https://www.cmaj.ca/content/184/18/1973

Intermittent Fasting (IF) : A brief overview

Posted on Jan 17, 2024

Q: I hear about intermittent fasting- what’s that about?

A: Intermittent fasting (IF) has gained popularity presenting several patterns of fasting. Below, we explore three patterns, address associated concerns, and provide recommendations for your consideration.

What is Intermittent Fasting (IF)?

Fasting involves abstaining from food and drink for specified periods of time. Traditionally fasting has been used at different times of the year in religious observances. Recently, intermittent fasting has been popularized claiming metabolic benefits. There are a wide variety of approaches to intermittent fasting including:

Alternate Day Fasting: Regular eating on one day, followed by either complete fasting or a small meal (500 calories or less) on the fasting day.
Time-Restricted Fasting: Limiting food intake to an 8 to 12-hour time frame during the day.
5:2 Days Fasting: Regular eating for five days, followed by two days of fasting with one small meal per fasting day.

What’s the Issue with IF?

While some studies on IF exist, research primarily focuses on its impact on heart disease biomarkers rather than weight loss. Comparative studies between IF and constant-calorie-restriction groups show no difference in with weight loss, body composition or insulin sensitivity. [Raymond Morrow 2023]. More research is needed on intermittent fasting as an approach to weight loss. Notably, the long-term effects of this eating pattern are not yet known.

Additionally, IF can have unpleasant side effects. These include hunger, fatigue, irritability, decreased concentration, nausea, constipation and headaches due to restricted eating. Malnutrition can also occur with if the caloric restriction is too severe over the long term.

Individuals with disordered eating patterns, difficult relationships with food or diagnosed eating disorders face heightened risks.

Bottom line

Intermittent fasting is not currently a recommended treatment for weight loss or any other health condition. (Gordon 2021) More research is needed on IF and the scientific evidence shows that there are some risks and other balanced eating approaches may be more successful in the long run. The best eating pattern is flexible that you enjoy and can stick to for life. Reach out to a us with your questions!

For personalized nutrition guidance, consult a registered dietitian who can develop an individualized eating plan tailored to your specific health and wellness goals.

What would you like to ask a dietitian? Comment below or send us an email, and we’ll answer it in a future Dietitian Q-A blog.

Sources:

Raymond Morrow (2023) Kraus & Mahan Nutrition Care Process
Barbara Gordon (2021) What is Intermittent Fasting? American Academy of Nutrition and Dietetics. Available At: What is Intermittent Fasting? (eatright.org)

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

The Importance of Protein Webinar with Osteoporosis Canada

Posted on Dec 20, 2023

I had the pleasure of collaborating with Osteoporosis Canada on December 7th to present a webinar on “The Importance of Protein.” Protein is a hot topic and there is much to discover about why protein is needed for good overall health. In the webinar, I explored the significance of protein for bone and muscle health, compared animal and plant proteins, highlighted the vital role of amino acids and offered practical tips for easily integrating protein into a balanced eating pattern.

For those who missed it, the webinar recording is available at these links:

• Osteoporosis Canada Replay
• YouTube – The Importance of Protein with Lucia Weiler RD

Consider partnering with n4nn! As a dedicated health professional, I am committed to bringing credible nutrition science to your audience. Let’s collaborate to create opportunities for positive change in health.

If you have questions or comments about the webinar, please contact us.

This article was written by Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn.

Navigating Health Canada’s New Supplemented Food Facts Table

Posted on Dec 20, 2023

Health Canada aims to enhance your awareness of the revised labelling on supplemented foods, providing valuable information for making informed dietary choices.

Understanding Supplemented Foods: Supplemented foods are prepackaged items with added specific ingredients, such as vitamins, minerals, amino acids, or caffeine, for purposes beyond basic nutrition. Some may have consumption limits or may not be suitable for certain individuals, especially when combined with other supplemented foods or supplements containing similar ingredients. Examples include – beverages or bars with added vitamins and minerals and beverages with added caffeine (for example, caffeinated energy drinks).

What’s Changing? Starting in 2024, a standardized Supplemented Food Facts table will replace the nutrition facts table on all supplemented foods, with full implementation required by December 31, 2025. Some supplemented foods will also carry a caution identifier on the front of the package and related caution box on the back or side of the package. This is because certain supplemented foods contain supplemental ingredients that can pose a risk to health if you consume too much of them or are pregnant, breastfeeding, under the age of 14 or sensitive to caffeine.

Be on the lookout when you go grocery shopping – some foods already carry these new labels!

Help Spread the Word: Join us in sharing this important information with your family, friends, and colleagues. Health Canada has developed messages and resources, including a new factsheet, to aid in distinguishing supplemented foods from other products and interpreting cautionary information accurately.

Connect with Us: For any questions or comments, please contact us! You may also reach out to Health Canada or contact Health Canada’s Supplemented Foods team with the subject line: Supplemented Foods Awareness Initiative. Let’s work together to ensure everyone stays well-informed!

If you have questions or comments about this story, please contact us.

References:
Health Canada, Supplemented Foods (2023)

This article was written by Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn.

Insights from ‘Wellbeing Through Cooking’ Gallup Research – a Brief Overview

Posted on Dec 20, 2023

I’m excited to share with you a just released research that brings together my expertise as both a Gallup Certified Strengths Coach and a Registered Dietitian. The report on Wellbeing Through Cooking, done by Gallup and the Ajinomoto Group explores the connection between two simple things: cooking and eating together regularly with people you know. The report looks at this connection across different cultures and backgrounds. It also asks an interesting question: What kind of cook are you?

You can get a taste of some answers in this summary blog. [1] If you want all the details and global insights, check out the full report.

Cooking Enjoyment in North Americans

Nearly three in four North Americans reported enjoying cooking in the past seven days, surpassing other global regions. In Canada 75% of people indicated they enjoyed cooking in the past seven days, with women (79%) slightly outnumbering men (68%).

Cooking Enjoyment and Subjective Wellbeing

Globally, those why enjoyed cooking in the past week were significantly more likely to be “thriving” in their life evaluation compared to those who didn’t. The research findings suggest that cooking can positively impact social life and can help improve various aspects of an individual’s well being.

Importance of Eating with Others

Aligning with Canada’s food Guide recommendation recommendation[2] “Eat meals with others’ and Gallup’s research this survey highlights a positive link between subjective wellbeing and regularly sharing a meal with someone you know. By contrast, habitually dining alone was associated with a lower quality of life in some circumstances.

Identifying Your Cooking Style

Have you ever wondered what type of a cook you might be and the level of enjoyment it brings? The final section of the research offers a demographic breakdown of five types of home cooks globally. This insight may be valuable for personal reflection and business building for those in recipe development and meal planning.

Summary:

Enjoying cooking aligns with enjoying life. As more people globally live alone, there’s an opportunity for policymakers, community advocates and other stakeholders to support the goals of ‘Cook more often’ and “Eat meals with others” to enhance the overall wellbeing of communities. ( Gallup, Health Canada)

If you’re wondering how this report might affect your personal and business success, I’m offering a free 15-minute Gallup Certified Coaching check-in with me. This personalized session is a chance for us to chat about the report’s insights and see how they align with your goals and strengths. Let’s connect!

If you have questions or comments about this story, please contact us.

References:
[1] Gallup & Ajinomoto Group(2023)
[2] Health Canada, Canada’s Food Guide Healthy Eating Recommendations (2019)

This article was written by Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn.

New Food Label Reading Tool – Health Canada Update

Posted on Nov 1, 2023

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

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.

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

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/

E. coli Epidemic Update: Insights and 5 Professional Prevention Tips

Posted on Nov 1, 2023

E-Coli infection – NEWS UPDATE

On October 31, 2023, Alberta Health Services reported that an E. coli outbreak in Calgary daycares is over, eight weeks after it started. The outbreak was connected to hundreds of infections, mostly children, and was linked to a central kitchen used by several daycares. Health officials said that meat loaf and vegan loaf meals served for lunch on Aug. 29 was most likely contaminated with E. coli bacteria that led to the outbreak.

Alberta’s government is now focused on ensuring Albertans never experience another E. coli outbreak. The company’s directors also face 12 charges under municipal bylaws and will appear in court in November.

Several important lessons have been gleaned from this E. coli outbreak, and we touch on a few key takeaways.

What is the issue with E-coli?

E. coli, short for Escherichia coli, is a type of bacteria naturally found in the intestines of humans and animals. While many strains of E. coli are harmless and even beneficial, some can cause illness. Harmful strains of E. coli can contaminate various food products, typically through improper food handling or contaminated water. Harmful E-coli infections can lead to diarrhea, cramps, nausea and vomiting with possible further complications especially in in young children, older adults, or individuals with weakened immune systems. The good news is that E. coli infections are mostly preventable with proper precautions and following sound food safety practices.
Now What?

Ensuring adherence to government-required food safety standards is critical in restaurants, food production facilities, and even at home. This demands continuous food safety training of staff and ongoing reminders. For example, proper food handling, cooking meats thoroughly, practicing good hygiene, and ensuring proper sanitation in food preparation are essential to prevent E. coli contamination and the potential onset of foodborne illnesses.

5 Essential Tips from Our Food Safety Pros to Prevent E. coli Infection

Cook and reheat food thoroughly. Use a food thermometer to ensure safe temperature has been reached. (e.g., 165°F or 74°C for meat and poultry (Health Canada).
Rinse fruits and vegetables in running water before eating or cooking them.
Avoid raw milk and unpasteurized dairy products.
Separate raw meat from ready-to-eat foods like fruits and vegetables. Use separate cutting boards and utensils for raw and cooked foods, and wash your hands, utensils, and surfaces frequently with soap and water.
Clean your hands. Practice proper handwashing using soap and warm water for at least 20 seconds before handling food, after using the restroom.

Are you looking for additional professional food safety training tips for your foodservice team or home cooks? Reach out to us for your food safety training needs.

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

References:

– The Canadian Press, Oct. 31, 2023. Available at: https://www.timescolonist.com/alberta-news/calgary-daycare-e-coli-outbreak-over-after-eight-weeks-alberta-health-services-7764918
– Health Canada (2021) Available at E. coli (Escherichia coli) infection – Canada.ca

5 Tips to Meet Diverse Dietary Needs

Posted on Oct 31, 2023

In the dynamic world of culinary professionals, menus and service are at the heart of the business. They not only reflect the essence of the establishment but also guide the guest experience. As a dietitian collaborating with chefs, I appreciate the challenges, opportunities and legal requirements to meet and accommodate diverse dietary needs. Here, I’m thrilled to share with you five top tips to help meet your guests’ diverse dietary needs.

#1 Recognize the importance of food allergies

Food allergies are more common than you may think! Over 3 million Canadians are affected by food allergy, and 1 in 2 Canadian households are impacted by it. The most common food allergens are peanuts, tree nuts, sesame seeds, milk, eggs, fish, shellfish, soy, wheat, sulphites and mustard. Food allergies can cause serious illness and even death and can’t be taken lightly. The only way to prevent an allergic reaction is to COMPLETELY AVOID the offending allergen. It’s also important to recognize the significance of avoiding cross-contact and know that cooking or freezing does NOT remove an allergen.

#2 Understand food intolerances and preferences

Food intolerance is an unpleasant reaction to food but it is not the same as a potentially deadly food allergy. One of the most common food intolerances is to dairy products. Gluten intolerance is linked to the protein found in grains like wheat, rye, triticale and barley. Dietary preferences may be related to personal lifestyle choices or religious practice. For example, vegetarian and vegan foods are common dietary preferences. Vegetarian foods do not include meat or fish but do include dairy, eggs and honey. Vegan foods exclude all ingredients sourced from animals such as meat, fish, eggs, dairy, honey and gelatin.

#3 Communicate clearly to customers

Ask your guests about their dietary needs and clearly communicate your ability to accommodate their dietary restrictions. Customers who are allergic to foods such as nuts, shellfish, wheat or eggs want ingredients to be identified. Because of the increased interest in nutrition and food ingredients, many foodservice operators provide information about options for dietary preferences on their menu, social media and website.

#4 Make simple menu swaps to accommodate dietary preferences

Create your menu keeping in mind the common food allergies and dietary restrictions. For example, using oil instead of butter means that the vegans and those with dairy allergies can enjoy the dish too. Offer customizable options to meet different dietary needs. For example, building their own salad or pizza allows people to choose ingredients to meet their individual preferences.

#5 Invest in training and professional development

Train staff to handle request for dietary modifications. Restaurants can reduce the risk of food allergy reactions by training staff on food allergies, using separate equipment and areas to prepare food, and providing ingredients list for menu items. If you’re not familiar with dietary restrictions and related labelling, consider consulting with a registered dietitian to ensure your menu meets the necessary criteria and your customers’ needs.

If you have questions or comments about this story, please contact us.

References: Health Canada, Food Allergy Canada, Centre for Disease Control

This article was written by Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn. First published by Takeout Canada

Aspartame Controversy

Posted on Sep 12, 2023

What’s the issue?

On July 26, 2023, The World Health Organization (WHO) International Agency for Research on Cancer (IARC) declared aspartame a potential carcinogen based on a hazard evaluation with the mention that more research is needed to understand the health impacts. Another WHO agency named the Joint Expert Committee on Food Additives (JECFA) focused on risk assessment considering exposure, and concluded that ‘there was no convincing evidence from experimental animal or human data that aspartame has adverse effects after ingestion.’ (WHO/JECFA) JECFA and Health Canada state the acceptable daily intake (ADI) for aspartame as 0–40 mg/kg body weight. According to Francesco Branca, WHO’s director of nutrition and food safety, the ‘safe’ limit is roughly equivalent to nine to 14 cans of soda a day for an average-sized adult and the “occasional consumption of aspartame is probably not going to be associated with a health risk for most individuals.” Reactions to WHO’s reports have been mixed, with some experts saying that aspartame is largely safe while others argue there are still potential concerns about its health risks and that more research is needed.

Here are some news clips with credible spokespersons for deeper insights into the issues:

Aspartame is in a lot of stuff, but what is it? CBC News, July 19, 2023 (4:47) with Emily Mardell RD http://www.cbc.ca/player/play/2246938179822
WHO declares aspartame ‘possibly carcinogenic CBC News, July 13, 2023, (2:05) with Dr. David Ma U of Guelph & Dr. Vasanta Malik U of Toronto https://www.cbc.ca/player/play/2245070403983

Now what?

Health Canada’s online statement on Aspartame says that ‘there is no evidence to suggest that the consumption of foods containing this sweetener, according to the provisions of the Food and Drug Regulations and as part of a well-balanced diet, would pose a health risk to consumers. Health Canada is also reviewing the summary assessments by the WHO’s International Agency for Research on Cancer (IARC) and JECFA published on July 13, 2023, and will review the full reports for each assessment once they are released. The department will determine whether action on aspartame is needed to protect Canadians, taking into consideration the scientific details from the full reports and information specific to the Canadian context for aspartame. Action Health Canada could take, if necessary, includes reducing one or more maximum levels of use for aspartame, further restricting which foods it may be used in, or no longer permitting it to be used as a food additive.’ (Health Canada/Aspartame July 25, 2023)

Although food makers and regulators can show science on aspartame containing products as safe and demonstrate how they can be part of a balanced diet, consumers are hearing more in the media about aspartame being a potential carcinogen. This makes many people wonder about why eat foods/drink beverages that contain aspartame and start looking for alternative options. In my practice I see clients reading ingredients list more often than before to identify what’s in the foods they purchase. The opportunity for food makers is to better understand people’s perceptions, provide credible information and offer choices that meet their needs and preferences.

Please reach out to us for more information about translating the science to unlock food’s potential to support healthy living.

BMI Controversy & Rethinking in Dietetics

Posted on Sep 12, 2023

What is the body mass index (BMI)?

The BMI is a ratio of weight-to-height. BMI is calculated as weight in kilograms divided by height in metres squared. BMI is also a commonly used as a method of classifying body weight and identifying people with excessive body fat.

What is the issue with BMI?

Researchers find BMI is unreliable and can lead to misdiagnosis or mistreatment. For example, the BMI does not recognize culturally diverse bodies and varied presentations of body weight including gender differences. The BMI system may underestimate or overestimate health risks in certain adults who are highly muscular, or adults who naturally have a very lean body build, young adults who have not reached full growth, and adults over 65 years of age. (Health Canada)

Now what?

At the May 2023 Dietitians of Canada Conference the opening keynote speaker addressed ‘Weight-Inclusive Care’. Their recommendation was to stop using BMI as a criterion in nutrition assessments and diagnosis. The American Medical Association (AMA) resolution published in 2023 also supports the removal of BMI as a stand alone measure in medicine. (AMA June 14, 2023) Healthcare professionals, including dietitians are rethinking the way they care for patients. Consensus is that BMI should not be used as a tool to evaluate health. Weight inclusive dietitians focus on the health issues rather than body size.

Here is the link to the media coverage featuring health care experts on BMI.

Using BMI to assess your health can be misleading, experts warn. CBC News, July 2023, ( 2 min) https://www.cbc.ca/player/play/2242360899522

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

Posted on Sep 10, 2023

“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.

A farewell message from Sue

Posted on Jun 28, 2023

It has been almost 17 years to the day when a national food company called me, requesting a day-long nutrition training workshop for their 50-member marketing team. That significant phone call planted the seed for Nutrition for NON-Nutritionists (n4nn), which I co-founded with Lucia Weiler.

With a vision to inspire and elevate the nutrition knowledge of food / beverage professionals worldwide, I’ve had the absolute pleasure to meet you at our n4nn training workshops and work on innovative nutrition projects with many of you.

After leading three consulting businesses for decades, it’s time for me to make space for professional and personal growth. I’ll be “retiring” from n4nn on June 30, 2023. I’ll continue to be very active in my other businesses Nutrition Solutions Inc, offering nutrition writing, brand activation strategies, speaking opportunities, social media collaborations and ambassador work, as well as Media Training Boot Camp, providing media and communications training to corporate executives / health professionals. And to squeeze in a little “me” time over the summer, I’ll be working on my swim strokes and SUP yoga.

Thanks for a fantastic 17 years! Let’s keep in touch!

Warm regards,
Sue

SIAL 2023 Innovation Winners

Posted on Jun 27, 2023

SIAL Canada is the largest food innovation trade show in North America. Each year, new products are featured and judged for their novelty. ICYMI, here were this year’s winners that highlight health and sustainability trends.

Frozen Superfood Tea – by Millennia Tea

This product is a raw organic tea made from camelia sinesis leaves. Instead of drying the tea, the leaves are first picked, washed and flash frozen to preserve nutrients. The frozen tea cubes can then be added to smoothies and recipes.

Yumgo Plant-based, Vegan Egg Substitutes – by Alternative Kitchen

These allergen-free powdered egg substitutes are a 1:1 vegan replacement for chicken whole eggs, egg whites and egg yolks. Available in a resealable package, the powder can be used in sweet and savoury recipes for foodservice applications.

Cold-pressed Cocktail Mixers – by La Presserie

From Blood Marys to Mojitos and Strawberry Daiquiris, these frozen alcohol-free cocktail mixers are made using cold-pressed ingredients. Each bottle makes two cocktails.

Alumishape Custom Shaped Aluminum Bottles – by Kingston Aluminum Technology Inc

Aluminum is used for sustainable packaging. While most plastics can only be recycled twice, aluminum can be recycled repeatedly back into aluminum bottles. These unique beverage bottles are created with a blow molding machine, are 3D printed and require 30% less aluminum than a typical aluminum bottle or can.

Congratulations to all of the finalists and winners!

Written by Sue Mah, MHSc, RD, PHEc, FDC – Award-winning dietitian and Co-Founder, n4nn

SIAL Inspires Food Business in Toronto May 9-11, 2023 at the Enercare Centre.

Posted on May 5, 2023

SIAL Canada inspires food business. The 2023 theme is “Own the Change’ with discussions that aim to positively shape the future of food. Research shows that consumers are increasingly aware about how eating impacts their community and that the products they choose have an impact on the environment. The issues of 2023 “have serious implication on supply chains, raw materials, energy, and more, and directly impact the price of food. Climate change and its effects (early harvests, shortages, etc.) are also having a major impact on the way we eat.” (SIAL)

Canadian Grocer Magazine says “Innovation is the DNA of SIAL Canada. For more than 15 years, hundreds of companies from all over the world have been taking part in passionate competitions that encourage, celebrate and showcase the most innovative products in the industry.” (Canadian Grocer) We look forward to discovering the 2023 winners at the show!

Registration is open for attending the exhibits only or the full conference package and additional networking events. Benefit 50% off on your registration thanks to Canadian Grocer!

Use the promo code: CGSIAL23 Get your visitor badge at this link: SIAL Inspire Food Business Visitors registration

We look forward to connecting with you at this in-person event!

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

Health Canada Policy Update – Restricting Food Advertising to Children

Posted on May 5, 2023

Health Canada is seeking your feedback on their policy update on restricting food advertising primarily directed at children before June 12, 2023. The policy update was published on April 25, 2023. For food makers, it’s time to start thinking about whether their ongoing and upcoming advertising campaigns meet the proposed regulations.

Regulators at Health Canada want to hear from everyone including the public, health professionals, researchers, academics, organizations, governments, industry stakeholders, First Nations and other interested parties. The key questions for feedback include:

Defining advertising that is primarily directed at children
Targeting restrictions to advertising on television and digital media
Restricting advertisements for foods that contribute to excess intakes of sodium, sugars or saturated fat

We are joining the webinar discussion with Health Canada on May 11, 2023 and complied the following background information for your business and advertising insights. Let us know if you have any questions. Here is more information on how you can participate and where you can register for the English Webinar

Purpose of Health Canada’s Policy Update

Health Canada intends to amend the Food and Drug Regulations to restrict advertising primarily directed at children for foods and beverages that contribute to excess intakes of sodium, sugars and saturated fat.

Health Canada’s latest scientific evidence review found convincing relationships between the increased intakes of these nutrients of public health concern and health issues such as increased blood pressure (sodium), overweight, obesity, type 2 diabetes (sugars and saturated fat), dental decay (sugars) and cardiovascular disease (saturated fat).

Children see and hear food advertising throughout their day, across a range of media platforms (such as television, social media and gaming) and settings (such as retail food stores, theaters, and recreation centers). The focus of this policy proposal is about exposure to food advertising on television and digital media however, Health Canada acknowledges that Canadian children are also exposed to food advertising in other types of media, settings, and techniques such as brand advertising, food packaging and labelling and sports sponsorships. Health Canada will continue to monitor food advertising in these areas to inform any future restrictions.

Details of the policy update are available at this link: Policy update on restricting food advertising primarily directed at children: Overview

Position Statements from Associations

Many organizations and associations have released policy or position statements on the issue of restricting food advertising directed at children. The position papers from associations provide valuable insights and references. Here are some examples:

Heart and Stroke Foundation of Canada published: “Protecting our Children: Restricting Food and Beverage Marketing to Kids.” in December 2021.

Stop Marketing to Kids Coalition advocates for restricting food and beverage marketing to kids. They provide an Inventory of Position Statements.

Advertising Standards Canada has made attempts to inform the industry and self regulate by creating a “Food and Beverage Advertising Code” in August 2022. However, the Code is not a replacement for regulation. The Code is aimed at prepackaged products as well as restaurant and food service meals. The criteria are generally focused on saturated fat, sodium and sugar content. More information is available at this link: Food and Beverage Advertising Code

Stay Informed with Us!

In our work as health professionals and consulting dietitians, we examine current credible evidence and translate the science into meaningful expert advice for Canadians. Connect with us to stay informed and shape your nutrition strategy. If you have questions about nutrition related to food and beverage marketing please reach out to us! (info@n4nn.ca ) ‎

Catch up on our most popular n4nn blogs about nutrition for kids and teens:

Healthy eating at school – insights for menu planning and nutrition programs
How to raise kids to have a positive relationship with food
Kids are Back to School…and Eating Better

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

Food Trends Spotted at the One of A Kind Show

Posted on Apr 3, 2023

At the One of a Kind Show in Toronto this past week, I was impressed by the number of Canadian food innovations as well as the people and stories behind them. Here are a few products that caught my eye.

Trend #1: Healthy Food Choices 24/7

It can be challenging to find healthy food choices while on the go, at work or at school. Daily Blends is an innovative Toronto-based food tech company that operates automated vending machines stocked with wholesome on-the-go meals and snacks. Some of the offerings include Spicy Tofu with Japchae and Kimchi (I taste tested this and can say it’s absolutely delicious!), Jerk Chicken with Mango Salsa and a Strawberry Chia Pudding.

After immigrating to Canada from India in 2020, sisters and Co-founders Shriya and Purva Gupta recognized a need for fresh, healthy and delicious food 24/7 whether it be available at hospitals, college campuses, malls, office buildings or transit hubs. Combining Shriya’s tech background with Purva’s culinary expertise, the company uses AI software to power Daily Blends smart vending machines and capture real-time inventory / consumer data. Their chef-style meals are made from scratch every day in their Toronto kitchen facility. All unsold food is donated to local food banks and charities.

You can find Daily Blends vending machines at numerous locations including Union Station Bus Terminal (level 2), Highway 407 GO Bus Terminal, University of Toronto (Mississauga and Scarborough campuses), St. Joseph’s Health Care and St. Michael’s Hospital.

Trend #2: Next Level Hummus

In 1980, Yohannes Petros immigrated to Canada with his family from East Africa. As a student, Petros started making hummus for himself and was constantly praised for his delicious recipes. Today, he’s the creator and owner of Hanes Hummus, a line of gourmet, artisan hummus locally made in Saskatchewan.

Hanes Hummus is available in 3 flavours: Moroccan 7 Spice; Roasted Garlic and Dill; and Hot Date – which is my favourite. When I taste tested the Hot Date Hummus, I immediately noticed the sweetness of the dates followed by a kick of heat from the serrano peppers. What a lovely combination and a great product name!

Trend #3: Culinary Lavender

The delicate floral flavour of lavender is trending in both food and drinks.

Well known for their classic sweet and savoury shortbread cookies, Sprucewood is now testing a new flavour – lavender! Founder Chef Mark Pollard sources the culinary lavender from Niagara region.

In the beverage category, County Bounty Artisanal Sodas are created by Dodie Ellenbogen, a former farmer originally from Prince Edward County. When gifted with a large flat of strawberries that were about to spoil, Dodie started making cordials and later began creating bottled / canned sodas with unique combinations of local flavours. The Lavender & Lemon Herbs Soda combines culinary lavender with lemon basil or lemon balm.

Trend #4: Beet It!

Beets weren’t a big part of Anan Palanichamy’s diet growing up in India. But when the food processing engineer moved to Winnipeg Manitoba, he discovered their great taste and nutritional properties. The beet ketchup is made with beets grown in Portage la Prairie. Ingredients include beets, chia seeds and garlic. The sugar content of the beet ketchup is comparable to tomato ketchup, but is low sodium with only 5 mg per 1 tablespoon serving compared to about 150 mg in ketchup. The company also offers beet hummus, beet chips and beet chutney.

Trend #5: On-the-go Breakfast

It all started with a desire to have an easy, delicious breakfast while camping. Driven by their love of the outdoors, siblings Peter, Chris and Katie Phillips created Chiamigos – a convenient plant-based breakfast or snack. Unlike typical chia pudding which needs to set overnight, Chiamigos is ready in 5 minutes and can be made with hot or cold water, milk or plant-based beverage. The Crunchy Peanut Butter flavour contains 10 grams of fibre, 14 grams of protein and 6 grams of sugar per serving.

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award winning dietitian and Co-Founder, n4nn

Lemon Water – What’s the Hype?

Posted on Mar 9, 2023

Drinking lemon water has been in the media touting many health benefits such as weight loss and detox. With so much information out there about food and nutrition, it can be confusing. As dietitians, we help consumers and clients make sense of the facts and fiction.

The truth is that there is little research that adding lemon juice to water causes weight loss. While both lemon and water have benefits on their own, putting them together does not exponentially improve their health impact. Here’s what you need to know.

Drinking water is important to your health. It quenches thirst and helps you stay hydrated without adding calories. In a day, aim for 9 cups of fluid for women and 12 cups for men.[1] This can include fluids from a variety of sources such as water, 100% fruit juice, milk / plant-based beverages, coffee, tea and fluids found in fruits / vegetables.
Any hot liquid can help people feel better when they have a cold. Drinking warm liquids will improve symptoms of a cold, but it’s not a cure.
Your body does an excellent job detoxing itself. Kidney, liver and other organs contribute to this process. When you go to the bathroom, urine and feces are the evidence of body detoxing.
Steer clear of claims that suggest lemon water (or any one food or drink) helps you lose weight. Be mindful of ‘diet culture’ and look at developing sustainable habits to reach your health goal.
Lemon is acidic and too much could wear away tooth enamel and increase tooth sensitivity. If your teeth are sensitive use a straw to drink and rinse your mouth with fresh water after drinking lemon water.

Bottom line: If you love the astringent taste of lemon in warm or cold water, go for it. But remember that lemon and hot water are not going to deliver a host of superfood benefits.

Connect with us for accurate and practical advice to improve the way you eat and drink!

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

[1] Dietitians of Canada (2021) Facts on Fluids – How to Stay Hydrated, Unlock Food. ca

Unlock the potential of food with us! We are Registered Dietitians

Link

Canadians are more aware of their food choices, shopping smarter, and opting for better nutrition now more than ever before. Dietitians remain the most credible source of food and nutrition information and consumers seek accurate, practical advice to improve the way they eat and feel. This means that more employers are realizing the value that a trusted dietitian advisor can bring to a workplace.

At n4nn we specialize in planning and delivering corporate wellness programs and offer virtual individualized nutrition counselling. Many employee benefit plans cover dietitian services. Check your plan today. If your benefits don’t cover dietitian services, connect with us for a factsheet you can share with your employer on the important advantages of dietitians’ services for yourself, your family and your business.

N4nn Dietitians have the skills and expertise to help you make informed food and nutrition choices for your own health and wellness and your food and nutrition business. Here are just some of the ways we work with our clients:

Plan and deliver continuing education opportunities for professionals and consumers on food, nutrition and health
Consult with marketing agencies, brand managers and foodservice associations
Develop and promote food and nutrition products
Support manufacturers in following regulations around food labeling, nutrition claims and food safety.
Work with food and nutrition-related businesses providing expertise in product development, communications, marketing, consumer affairs and public relations.
Create written content for blogs, social media, newspapers, magazines, websites and make TV appearances.
Provide personalized nutrition counselling and medical nutrition therapy

We are Dietitians. Connect with us for trusted food and nutrition information to meet your personal and business needs and goals.

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

#NutritionMonth2023

5 Food & Nutrition Trends for 2023

Posted on Jan 15, 2023

What are the trends that will be shaping the way we shop, cook and eat? We’ve scanned the research and share these top 5 trends.

1. Foods with benefits

According to the Mintel 2023 Global Food and Drink Trends report, 57% of Canadian consumers value food and drinks which offer health benefits such as heart health, gut health, stress management or immune support. Another growing health issue is sleep. Data from McKinsey research, cited in the 2023 Trend Report by Nourish Food Marketing, shows that better sleep is in fact, a higher health priority than better nutrition, fitness, mindfulness or appearance.

Do you have a product with unique benefits? This year’s National Nutrition Month theme for March focuses on unlocking the potential of food and ingredients. Work with us! Leverage our expertise to share the nutritional and health benefits of your product in the media, social media, and at events.

2. Technology

Move over Alexa. Adam is in the house. Showcased at this year’s CES tech event (formerly known as the Consumer Electronics Show), Adam is an interactive, two-armed robot, bartender or barista, making coffee, boba tea or other drinks. Canadian Grocer magazine predicts we’re entering an automation nation driven by innovative technology and labour shortages. Smart home faucets and appliances as well as self-service or smart cart checkout systems are already in use. Automation is also used for stocking merchandise and fulfilling orders at distribution centres.

What’s next? The tech savvy Gen Alpha population (born in 2010 and onwards, the same year that the Apple ipad was invented), AI (artificial intelligence) and trending #FoodTok recipes on TikTok will all be major factors shaping the future of food and beverage, according to Datassential.

3. Budget-wise eating

The cost of groceries will continue to rise. Canada’s Food Price Report predicts that food prices will increase by an average of 5 to 7 percent this year. Vegetables will take the biggest hit, with prices expected to go up 6 to 8 percent. For a family of four, this could mean an extra cost of over $1,000 over the year. For a two-adult household, it’s an extra $500. Eating out at restaurants will also cost an extra 4 to 6 percent. On top of this, natural gas and electricity bills will hike up between 50 to 100 percent for most Canadians!

To cope with inflated prices, consumers will turn to money-saving strategies such as reducing food waste, cooking from scratch and making copycat recipes at home instead of going to restaurants. The food budget will include more economical ingredients such as frozen veggies, cheaper cuts of meat and plant-based proteins. Ready-to-eat foods requiring little or no cooking and energy-efficient air fryer recipes will continue to be popular.

4. Trending Foods

Seaweed – The term ‘seaweed’ actually refers to many different species of marine plants and algae that grow in oceans, rivers and lakes. Green algae, kelp, nori, seaweed snacks and wakame salad are just a few examples. Containing a range of nutrients such as beta-carotene, calcium, folate and vitamin K, seaweed is especially popular among Millennials and Gen Xers.

Mushrooms – With their meaty texture and umami-flavour, mushrooms are a perfect meat extender to stretch the food budget. Mushroom coffee and even mushroom-based cocktails are examples of the food’s versatility. Some mushrooms may have adaptogenic properties.

Tinned fish / canned fish – Thanks to a few viral TikTok reels about tinned fish date nights, eating canned mussels on corn chips is a trendy thing! Chalk up convenience, cost and nutrition too. We’re not sure exactly how long this trend will last.

5. Trending Flavours

Ube – Food experts predict that Filipino will be the cuisine of the year, with special attention to ube, a beautiful purple coloured yam. Ube has a sweet, nutty, earthy flavour and is used in chips, fries and baked goods.

Yuzu – This small citrus fruit looks like a mandarin orange and has a tart taste similar to a grapefruit. It’s used in Japanese ponzu sauce, drinks and baked goods.

‘Swicy’ – Think sweet plus spicy. Swicy is a flavour combo appearing in products such as chili dark chocolate, hot honey chicken, barbecue sauces and nut mixtures. Can’t wait to try it!

Stay tuned to our blog for more food, nutrition and health trends throughout the year!

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award winning dietitian and Co-Founder, n4nn

The Latest Alcohol Guidelines: What’s Changed?

The Health Risks of Alcohol: What You Should Know

Dietitian’s Tips for Cutting Back on Alcohol

Want to Learn More?

Personalized Nutrition & Tech Integration

Weight Wellness & the GLP-1 Revolution

Naturally Functional Foods

Longevity-Focused Eating

Snackification: The Rise of Mini-Meals

Digestive Wellness & the Fiber Boom

Menopause Nutrition Goes Mainstream

Sustainable Eating & Food Waste Reduction

Food Safety & Transparency

Flavor Innovation & Culinary Adventures

BONUS TREND: Buy Canadian!

Final Thoughts

Editorial Resources & Fact-Checking

GOALS OF THIS ARTICLE:

STEP 1: ASSESSMENT

STEP 2: PLANNING

30 IDEAS FOR CREATING YOUR NUTRITION MONTH PLAN

CREATE A SUPPORTIVE EATING ENVIRONMENT

PROVIDE EDUCATION, TRAINING AND ENGAGEMENT

COMMUNICATE AND RAISE AWARENESS

CONSOLIDATE YOUR PLANNING

STEP 3: IMPLEMENTATION

STEP 4: MONITORING AND EVALUATION

SUMMARY

A 3-Minute Mindful Eating Activity

Tune into your body.

Engage your senses.

Reflect on the experience.

Building a Healthy Relationship with Food

Use Your Benefits Before Year-End

Incorporate Food Safety Instructions into Recipes

Emphasize Handwashing and Clean Surfaces

Ensure Proper Cooking Temperatures with Food Thermometers

Use Authentic Recipe Names and Cultural Appreciation

Create Nutritious and Flavorful Options

One Health

Sustainability

Plant Forward

Year of the Fibre

Snackification

Positive Relationship with Food

Mood and Mind

Successful Aging

Processed Food Controversy

Technology and AI

Use these three steps to understand food labels

E-Coli infection – NEWS UPDATE

What is the issue with E-coli?

5 Essential Tips from Our Food Safety Pros to Prevent E. coli Infection

Frozen Superfood Tea – by Millennia Tea

Yumgo Plant-based, Vegan Egg Substitutes – by Alternative Kitchen

Cold-pressed Cocktail Mixers – by La Presserie

Alumishape Custom Shaped Aluminum Bottles – by Kingston Aluminum Technology Inc

Purpose of Health Canada’s Policy Update

Position Statements from Associations

Stay Informed with Us!

Trend #1: Healthy Food Choices 24/7

Trend #2: Next Level Hummus

Trend #3: Culinary Lavender

Trend #4: Beet It!

Trend #5: On-the-go Breakfast

Get our free expert insights on hot nutrition news & trends!!