news & trends

8 Ways to Get Through the Holiday Eating Fest!

Take a deep breath, it’s December! The countdown is on for the holiday parties, cheery celebrations and food fest overload. So what can you do to enjoy the joyous season yet not overindulge? Here are my top eight tips.

1. Give yourself permission to enjoy. First of all, let go of the guilt. Follow the 80-20 rule: 80% of the time, choose the healthy fare; 20% of the time, enjoy your favourite indulgences – in moderation.

2. Be a picky eater. Do a once over of all the choices. In your head, rate each dish as either “I must try this!” or as “I can pass on this today.” Then, take a small portion of your top five “must try” foods, including at least one veggie dish. Go back for seconds only if the food was WOW!

3. Tell a story. You’ve heard that saying, “No talking with your mouth full”? Put it into practice now. Set your fork down, chat with others and tell a story. This slows down your eating and allows time for your brain to register that you’re getting full.

4. Chew your food. Research shows that chewing food up to 40 times before swallowing may actually help you feel fuller and eat less. Alright, this may not apply to that tiny shrimp appetizer, but the point here is to pace yourself and savour every bite rather than wolf down your food.

5. Power on with protein. Eat protein at each meal. You’ll feel full for longer and have sustained energy to keep up with the holiday hustle and bustle. Remember that milk and milk products provide high-quality protein too and can be easily included at brekkie, lunch, dinner, snacks and yes, even desserts! If you’re looking for festive-coloured, protein-packed recipes, try a hearty Lentil Kale and Feta Salad, or this refreshing Lemon Yogurt Cheesecake with Raspberries – both from www.dairygoodness.ca.

6. Eat until you’re 80% full. This is a practice in mindful eating. At 80% full, you don’t feel stuffed and in fact, you could probably eat a few more bites. But you’re no longer hungry and you don’t have to loosen your belt. Over time, you’ll get accustomed to eating to the 80% mark which can be a bonus if you’re watching your waistline.

7. Hold your drink / cocktail in your dominant hand.
This makes it trickier (and messier) to eat with your non-dominant hand while you’re socializing. Stick to Canada’s Low-Risk Alcohol Drinking Guidelines: no more than 3 drinks for women and 4 drinks for men on any single occasion. For each alcoholic drink, have a non-alcoholic one.

8. Use smaller plates and glasses. The bigger the plate, the more food we’ll pile on it. Research also shows that we drink more from short, wide glasses rather than tall ones. So use the short glasses for water and save the tall glasses for cocktails and sweetened beverages.

All the best for a happy and healthy holiday season!

Sue & Lucia

(This story was written by Sue Mah, RD and originally appeared in the Toronto Sun, Dec 8, 2017.)

5 Learnings from the Food and Nutrition Forum, Royal Winter Fair

Do you love food and care about how it’s grown, handled and brought to market? We do! As part of staying on top of emerging trends and new research we joined experts in food and nutrition to engage in conversation at the Royal Winter Fair Food and Nutrition Forum.  As a Registered Dietitian, Lucia was invited to welcome delegates to a day of learning, getting ‘agricultured’ and celebrating the power of farming, food and nutrition.  Inspiring speakers included professors, farmers, authors, dietitians and home economists. Working hand in hand, our passion for wellness and good food united us all!

Here are 5 top learnings from the sessions:

  1. Farmers feed Cities
    An amazing panel of 3 women farmers shared about their lives and the challenges they face in working on their farms of grain, eggs & beef. Taking care of their land and livestock is a passion and a profession. Their stories showed how deeply they care about the work they do, and how much environmental stewardship matters to each of them.  Thank you Jenn Doleman, Tonya Havercamp and Sandra Vos for being the farmers who feed cities!
  2. Taking care of the planet
    Biodiversity & food production are deeply connected. Dr. Christian Artuso studies grassland birds and found that an important way to preserve their biodiversity is linked to cattle farming. His Grassland Bird studies are part of an award winning conservation movement in South America.
  3. Teach Food and Nutrition to Students
    Food and nutrition know-how are life skills with significant short and long term benefits. Although healthy lifestyle is a trend, it’s evident that many of today’s young Canadians lack even the most basic food preparation skills. Let’s give kids the best chance possible to nourish their bodies. An important consideration is expanding high school curriculum to include some mandatory food education. The Ontario Home Economics Association (OHEA) calls on the Government of Ontario to make at least one food & nutrition course compulsory. To support this petition or for more information visit www.food-literacy.ca
  4. Translating the science – how to spot the fake news and alternative food facts.
    Bestselling Author, Dr Joe Schwarcz shared stories of science misuse. We were reminded that correlation is an easy sway for the scientifically challenged consumer and it does NOT mean cause and effect. His latest bookA Feast of Science is an entertaining read of fact vs fiction. To help you navigate through fake nutrition news reach out to your nearest Registered Dietitian, the experts who can translate the science of nutrition and help you unlock food’s potential to support healthy living.
  5. What’s next?
    Let’s keep the farm to table conversations going! The more we know about where our food comes from, how it’s grown and handled the more grounded we will be. We also love sharing credible insights and resources! Check out our blogs and writing at N4NN.ca and Contact us  about your questions on the power of food and its connection to health.

October 2018 is Workplace Wellness Month!

dietitian saves $99 2018      advice from RD's 2018

Did you know that Registered Dietitians are spearheading initiatives to improve the health of Canadians?  Research shows that every $1 invested in nutrition interventions can save the health care system up to $99 (Dietitians of Canada). We encourage you to increase access to dietitians in your workplace for better health, better care and better value. We can show you how!

productivityAsk a Dietitian about healthy habits that work

  • Keep up your energy to stay focused and meet your deadlines
  • Boost your concentration and productivity
  • Protect yourself from chronic health problems such as heart disease, diabetes, osteoporosis and even dental disease. 

Your Workplace Wellness Programs (WWP) are critical to help ensure employees have access to health promotion support that’s tailored to your work environments. RDs [Registered Dietitians] are an important source of credible, evidence based nutrition information that promotes health and wellness and the prevention and management of disease. Does your workplace wellness include this valuable healthcare practitioner? RDs are well governed and held accountable to the highest standards in their practice to translate the science of nutrition and deliver reliable, life changing advice.

Workplace wellness and nutrition programs are an investment in your employees’ health and well-being! Advice from RDs can help reduce the risk of heart disease and stroke by 80%, diabetes by 60% and cancer by 40%. Work with us as your RDs to help you unlock the power of food and shape your healthy eating habits. We can help you build a workplace nutrition program and offer engaging, interactive seminars that will leave a lasting impression and inspire you towards your best health!

Contact us to get started! Book us for your next team meeting or wellness event and save 20%.
Promo Code: N4NN Workplace Wellness info@NutritionForNonNutritionists.com

How to Build a Healthy Sandwich

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

Bread

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

Protein

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

Meat

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

Cheese

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

Meat alternatives

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

Vegetable and Fruit Toppings

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

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

Sandwich spreads

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

For more information and healthy sandwich recipes please contact us!

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

Call to action: protecting people with allergies


Food Allergy Canada 2018-07-15_16-41-56Concerned about food allergy? It can be deadly and is something we all need to be more aware of. Students with food allergies are particularly vulnerable as they start college or university because of the big transition to more independent eating and living.

Food Allergy Canada just released a reference guide focusing on the challenges and recommended best practices for managing food allergies in post-secondary institutions. Protecting people with food allergies is a big responsibility in every food environment.

In our work as dietitians and food safety trainers, we know managing food allergies is a top priority for foodservice professionals who dedicate much time and effort to supporting people who live with food allergies. Based on our experience and the terrific insights in the Food Allergy Canada report, here are three key actions for foodservice operators to help reduce food allergy risks:

  1. Educate and Train
  • Help your team understand the seriousness of food allergies – they can be deadly – and what can be done to reduce the risks.
  • Offer allergy related training and in-service updates to foodservice staff and community leaders.
  • Work with a qualified professional, such as a Registered Dietitian to provide certified continuing education to your team.
  1. Create a Food Allergy Policy & Management System
  • Create leadership driven policies and procedures help guide the actions of all individuals to ensure the well-being of everyone with a food allergy / sensitivity.
  • Involve cross functional teams including people / students with a food allergy.
  • Build a food-allergen aware culture to significantly reduce the risks.
  1. Offer Allergen-Safe Food choices
  • AVOIDING the specific foods responsible is the BEST way to prevent allergic reactions.
  • Always READ the Ingredients list from start to end. Food labelling for pre-packaged food is regulated in Canada. If a priority food allergen, gluten source or added sulphite is an ingredient or part of an ingredient of a food it must be listed either in the ingredient list OR in a “Contains” statement that follows the list. When you review food labels for allergens, “Triple Check” and read the label three times: 1. Before buying, 2. Before putting away, 3. Before serving.[1] Encourage students to read food labels too!
  • Managing allergens in foodservice follows similar procedures as food safety. In addition to checking the Ingredients List, cross contact / cross contamination is a key focus.

For more information, check out this important resource for professionals and families.  Food Allergy Canada’s new Managing Food Allergies and Anaphylaxis: A Guide for Post-Secondary Institutions is available for download at http://foodallergycanada.ca/campusguide. Please share with your colleagues, students and campuses! Questions? Shout out to us info@NutritionForNonNutritionists.com

[1] Food Allergy Canada, Food Labelling 101 http://resources.allergyaware.ca/download/food-labelling-101.pdf

3 Trends Shaping Online Grocery

Driver Delivering Online Grocery Shopping Order

According to the 11th annual Tetra Pak Index Report, the Internet is transforming the grocery trade. Online is by far the fastest growing channel for groceries today. Keep your eye on these three trends which are shaping the online grocery marketplace both today and tomorrow.

Convenience is the key driver of online grocery. Time-crunched consumers are looking for a shopping experience that is fast, easy and seamless. Some of benefits cited by online grocery shoppers are:
I have my shopping delivered at home
– I can shop whenever I want
– It’s more convenient
– No physical effort is required
– I can buy everything without visiting several shops

Sustainability affects all of us – consumers, brands, retailers and governments. Locally and indeed globally, food waste is a key concern for sustainability. Almost 1 billion people around the world today suffer from food insecurity and yet 1/3 of food produced is wasted. Innovations such as aseptic carbon packaging or re-sealable packages can help to extend the shelf life of products and ultimately reduce food waste in the home, where most of the food waste actually occurs.

Personalization attracts shoppers online and builds relationships. Unique, customized products available only online can be a major driver. Personalized digital marketing strategies include shopper-specific e-coupons as well as in-store / point-of-sale display systems which show personalized messages to approaching customers.

Do you shop for groceries online? Tell us why or why not? We’d love to hear your experiences.

Beware of Free Food in the Workplace!

workplace conference eating

Does your workplace offer free food at meetings, events or in the common area? Turns out that all of this free food can be adding about 1,300 empty calories to your week!

A one of a kind study in the USA analyzed the food and beverage choices of over 5,000 employees who either purchased food from on-site vending machines or the cafeteria, or obtained food for free in common areas, at meetings or at workplace social events. The preliminary results, presented at last month’s meeting of the American Society of Nutrition, found that nearly 25% of the employees obtained food from work at least once a week which added up to almost 1,300 calories by the end of the week. The bad news is that the food and beverages tended to be high in empty calories which contain little to no nutrition. Even worse news is that over 70% of the calories consumed came from free food that was offered in the workplace such as pizza, soda, cookies, brownies, cake and candy.

Bottom line:
About 87% of Canadian employees have personal goals to eat healthier foods. Workplaces can play a huge role in helping employees eat better and improve their food habits. Start by creating a workplace healthy eating policy to ensure access and availability of healthy options in foodservice, vending machines and at workplace meetings / events. We can assess your current offerings and help you build and implement a winning workplace healthy eating policy that will boost productivity and performance! Contact us here or at info@NutritionForNonNutritionists.com for more details and / or to book an inspiring workplace wellness presentation for your team.

What’s the Latest Update on Canada’s Food Guide?

canada's food guide

At the annual Dietitians of Canada conference in Vancouver, Ann Ellis – Manager of Dietary Guidance Manager at Health Canada – shared the latest update on the revisions to Canada’s Food Guide. We were there and are happy to share our insights!

The current rainbow design Food Guide communicated dietary guidance with an “all-in-one” tool. The new Food Guide will include a “Suite of Resources” using different tools and resources that will all be launched throughout 2018 and 2019. These timelines are later than originally anticipated as Health Canada is waiting for the release of the Canadian Community Health Survey (CCHS) 2015 data.

Specifically, here’s a look at the timelines for the new Canada’s Food Guide:

In late fall 2018, Health Canada plans to launch a mobile-responsive web application to deliver Canada’s Food Guide Suite of Resources in an accessible, relevant and useful way for Canadians. This will house:

Canada’s Dietary Guidelines for Health Professionals and Policy Makers – A report providing Health Canada’s policy on healthy eating. This report will form the foundation for Canada’s Food Guide tools and resources.
Canada’s Food Guide Healthy Eating Principles – Communicating Canada’s Dietary Guidelines in plain language.
• Canada’s Food Guide Graphic – Expressing the Healthy Eating Principles through visuals and words.
Canada’s Food Guide Interactive Tool – An interactive online tool providing custom information for different life stages, in different settings.
Canada’s Food Guide Web Resources – Mobile-responsive healthy eating information (factsheets, videos, recipes) to help Canadians apply Canada’s Dietary Guidelines.

In Spring 2019, Health Canada plans to release:
Canada’s Healthy Eating Pattern for Health Professionals and Policy Makers – A report providing guidance on amounts and types of foods as well as life stage guidance.
Enhancements to Canada’s Food Guide – Interactive Tool and Canada’s Food Guide – Web Resources – Enhancements and additional content to Canada’s web application on an ongoing basis.

A few other insights:
– Health Canada is hoping to get back to an overall pattern of eating and highlight nutrients of public health concern. The new Canada’s Food Guide will also have a heavy focus on food skills and determinants to health.
– There is no intent to advise consumers to avoid meat in the new Food Guide.
– The new Food Guide will focus more on the proportionality and frequency of meals, rather than numbers of servings to consume. In other word, information about number of servings may be more “behind the scenes” info for health professionals rather than front-facing info for consumers

Sign for our free nutrition e-newsletter for more insights and we’ll keep you posted on the release of the new Canada’s Food Guide resources!

How to Prevent Cancer – The Latest Recommendations from the Experts

2018 06 - cancer prevention recos

Just last month, the World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) released their Third Expert Report Diet, Nutrition, Physical Activity and Cancer: A Global Perspective. This new report builds on the information from the two previous reports in 1997 and 2007, and brings together the very latest research, findings and cancer prevention recommendations from an Expert Panel. Here are the 10 recommendations which promote an overall healthy lifestyle and holistic way of life, including healthy patterns of diet and physical activity.

1. Be a healthy weight. Maintaining a healthy weight (as measured by Body Mass Index and Waist Circumference) throughout life is one of the most important ways to protect against cancer. Excess body weight is associated with over a dozen types of cancer.

2. Be physically active. There is strong evidence that physical activity protects against cancers of the colon, breast and endometrium. Be physically active as part of everyday life. The Expert Panel recommends walking more and sitting less.

3. Eat wholegrains, vegetables, fruit and beans. Make these foods a usual part of your daily diet. Aim for at least 30 grams of fibre every day from food. Eat a diet high in all types of plant foods including at least five servings of a variety of non-starchy vegetables and fruit every day.

4. Limit consumption of ‘fast foods’ and other processed foods high in fat, starches or sugars (such as pre-prepared dishes, snacks, bakery foods, desserts and candy). Limiting these foods helps control calorie intake and maintain a healthy weight.

5. Limit consumption of red meat and processed meat. There is strong evidence that consumption of red meat and processed meat are both causes of colorectal cancer. The Expert Panel notes that this recommendation does not mean that you have to completely avoid eating meat. However, if you do eat red meat, limit consumption to no more than about three portions per week (a maximum of about 350 to 500 grams or 12-18 ounces of cooked red meat, or about 700-750 grams of uncooked red meat). Eat very little, if any, processed meat.

6. Limit consumption of sugar sweetened drinks. For hydration, drink mostly water and unsweetened drinks such as tea or coffee without added sugar. When it comes to fruit juice, the Expert Panel advises to not drink fruit juice in large amounts.

7. Limit alcohol consumption. For cancer prevention, it’s best not to drink alcohol. If you do drink alcohol, don’t exceed the national guidelines.

8. Rely on diet rather than supplements. For most people, consuming the right foods and drinks is more likely to prevent cancer than taking supplements.

9. Breastfeed your baby. For mothers, breastfeed your baby if you can. Breastfeeding is good for both mother and baby – it helps protect the mother from breast cancer, and it protects children against excess weight gain, overweight and obesity.

10. Cancer survivors. Whether you’ve just been diagnosed or are going through treatment, get nutritional care and guidance on physical activity from trained professionals. If you can, follow the Cancer Prevention Recommendations as far as possible unless otherwise advised by your health care professional.

Click here to read the complete report.

The Future of Food – Five Trends with a Big Impact

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

 

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

1. Eating healthier is a universal goal for all Canadians

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

2. Demographics

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

3. Plant based eating

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

4. New food regulations influence food choices

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

5. Grand designs & food halls

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

(Image Source: GatesNotes)

What’s the Definition of Unhealthy Food and Beverages for Children?

summer, childhood, leisure and people concept - group of happy k

On May 8, 2018, Health Canada published an updated on its proposed direction for the development of regulations to restrict marketing of unhealthy foods and beverages to children. Here’s what you need to know.

Background
In 2015, the Government of Canada made a commitment to restrict the marketing of unhealthy foods to children (M2K). In 2016, Senator Greene Raine introduced Bill S-228 –the Child Health Protection Act – which would protect children’s health by prohibiting the marketing of unhealthy food and beverages to children. This is a key element of Health Canada’s Healthy Eating Strategy, which aims to curb obesity and chronic disease among all Canadians. On June 10, 2017, Health Canada launched a 75-day public consultation.

Update on proposed direction
Bill S-228 was studied by the House of Commons Standing Committee on Health from April 18 to 30, 2018. During this study, two amendments were made to the Bill:
– To define “children” as persons under the age of 13 (instead of age 17) which follows suit with the Quebec Consumer Protection Act; and
– To require Parliament to review the legislation within 5 years of the Act coming into force, particularly to assess whether the age limit of 13 years results in increased advertising to teenagers.

What’s next?
Health Canada is developing regulations to implement the proposed prohibition on the advertising of unhealthy foods and beverages to children. The approach will be modelled after Quebec where restricted marketing of all products and services to children has been in effect since the late 1970s.

The new regulations propose to define “unhealthy” food as food that exceeds the threshold for the nutrient content claims “low in sodium/salt”, “low in saturated fat”, and / or “low in sugars” OR as food that carries a front-of-package symbol (a symbol which is proposed to appear on any food that contains 15% or more Daily Value [15% DV] for sodium, saturated fat and / or sugars).

Under this proposed definition, here are examples of food that would / would not be allowed to be marketed to children:

Foods without marketing restrictions

• Vegetables or fruits (fresh, canned, frozen) without added ingredients (e.g. sodium, sugars)
• Low sodium french fries
• Peanut & nut butter, natural
• Plain nuts & seeds
• Plain fluid milk from skim to 3.25%
• Unsweetened plant-based beverages
• Yogurt (plain)
• Cereal, ready to eat, wheat, shredded
• Cereal, hot, oats, minute/quick, dry
• Plain whole grains (e.g., barley, quinoa, brown rice, oats)
• Low sodium crackers
• Low sodium breads
• Snacks (plain popcorn, low sodium chips)
• Plain pasta
• Plain legumes (e.g. beans, lentils)
• Lean cuts of meat and poultry
• Plain fish and seafood

Foods subject to marketing restrictions
• Processed meat
• Soft drink, regular
• Condiments
• Confectioneries
• Most vegetables or fruits (fresh, canned, frozen) with added ingredients (e.g. salt, sugars)
• Fruit & vegetable juices
• Regular french fries
• Peanut & nut butter, fat and sugar added
• Candied or salted nuts & seeds
• Flavoured fluid milk
• Sweetened plant-based beverages
• Most sugar-sweetened ready-to-eat breakfast cereals
• Instant sugar-sweetened oatmeal
• Most crackers
• Most breads, white and whole wheat
• Snacks (flavored popcorn, chips)
• Most muffins, brownies, cookies, cakes
• Meat & poultry breaded, coated, with sauces, etc.
• Fish & seafood breaded, coated, with sauces, etc.

Health Canada is also setting out:
– Factors to determine if an advertisement is directed at children through child-focused settings, media channels and advertising techniques; and
– Exemptions to the prohibition, such as for children’s sports sponsorship.

Later this year, Health Canada will publish the detailed regulatory proposal in Canada Gazette, Part I at which time, members of the public and interested stakeholders will have an opportunity to provide feedback. We’ll keep you posted and let you know when it’s time to voice your opinion!

Workplace Wellness

Happy business colleagues having lunch on table at office cafete

Do you wish you had more energy at work? Do you find it tough to eat well on the job or during shift work? Do you want to be more efficient in using your talents to produce outstanding results? You’re not alone. These were just some of the challenges we heard from the attendees at this year’s Partners in Prevention Conference and Trade Show. As exhibitors for Nutrition for NON-Nutritionists, we were delighted to share our most popular presentation at the Healthy Living stage – “Top 5 Ways to Eat Better” – and had the chance to connect with workplace wellness leaders about food, nutrition, improved concentration and productivity.

Many of us spend eight hours a day – and probably more – at work, so let’s make them count for health and wellness!

Why Promote Wellness in the Workplace?*
Did you know that 57% of employees in Canada are living with at least one chronic condition such as high blood pressure or high blood cholesterol?** Good food builds healthier people and a healthier workplace. Worksite health promotion is an investment in your most important asset: your employees. Studies have shown that employees are more likely to be on the job and performing well when they are in optimal health. Benefits of implementing a wellness program include:
• Lower health care costs, due to a healthier workforce and improved disease management
• Enhanced recruiting by attracting the most talented workers
• Reduced absenteeism and improved productivity
• Improved on-the-job time utilization, decision-making and productivity
• Improved employee morale
• Reduction in turnover

As dietitians, we LOVE food! We’re credible experts who translate the science of nutrition and unlock the potential of food to support healthy living for Canadians. Book us for your next Lunch and Learn or Wellness Fair. Contact us with your wellness boosting food & menu questions – we can help! info@NutritionForNonNutritionists.com

*Source: Mumby, Workplace Wellness
**Source: Chronic Disease in the Workplace: Focus on Prevention and Support

International Trends

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

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

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

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

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

 

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

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

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

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

Source: Independent.ie Newsdesk

  1. UN WHO weighs in against Marketing to kids

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

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

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

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

Unlock the Potential of Food – here’s what food can do for YOU!

Instagram Post #4 - Fuel on Veggies

As dietitians, we are passionate about the potential of food and its connection to health! For March – Nutrition Month, and all year long, celebrate these benefits of delicious, wholesome, nourishing food.

Food can FUEL your body and mind. According to the Dietitians of Canada, almost half of Canadians say that eating a balanced diet is challenging for them because they are so busy, and nearly 30% turn to snacks to stay fuelled. The right food choices will not only energize you but also maximize your creativity and productivity! For a healthy snack, we love combining produce with protein – try egg and avocado toast, peanut butter on apple slices, or tuna with veggie sticks. Contact us at info@NutritionForNonNutritionists.com and we’ll work with you to create wellness foodservice menus or to build a positive nutrition workplace environment.

Food can help kids DISCOVER healthy eating. Did you know that 38% of parents rarely or never let their child prepare a meal or snack? Let’s get kids in the kitchen! Kids are more likely to eat what they’ve made, so take the opportunity to help kids discover and be adventurous with food. Find a recipe that you can make together. Try new foods and flavours. Shop for groceries together too.

Food can PREVENT health problems. Healthy eating, being active and living smoke-free together can prevent about 80% of premature stroke and heart disease. There are many different “diets” or “eating patterns” such as the Mediterranean Diet, the DASH diet and the MIND diet. Find out more about these diets at our 11th annual Nutrition for NON-Nutritionists course on April 18th. We look beyond the fad diets and gimmicks to deliver reliable, life-changing advice.

Food can HEAL. Dietitians believe in and understand the potential of food to help you heal and feel your best. Work with a dietitian to heal during illness and enhance your health. As the trusted food and nutrition experts, dietitians can help you: manage your blood sugar levels, lower your blood pressure, lower your blood cholesterol, manage the side effects of cancer care treatments, navigate a gluten-free diet, reach / maintain a healthy weight, and stay nourished when eating/swallowing is a challenge.

Food can BRING US TOGETHER. Eating together has benefits for everyone! Children who eat with their families tend to eat more veggies and fruit, consume fewer less sugar-sweetened drinks, have better academic performance, are at a lower risk for being overweight and have a lower chance of developing eating disorders. Teens who eat with their families get better grades and are less likely to smoke, use drugs or alcohol, or engage in serious fights. Adults who eat with friends and family eat more vegetables and fruit, drink less pop and have a healthier weight. Older adults who eat as part of a group setting have better overall nutrient intakes and lower rates of malnutrition. Whether it’s breakfast, brunch, lunch, dinner, snack or yes, even dessert – take time to sit down and enjoy food in the company of others!

Innovation Unleashed – 5 hot topics from Canada’s largest foodservice trade event

rc show 2018

 

People LOVE food – it unites us all! The power of food is everywhere and the Restaurants Canada show Innovation Unleashed was a great place to discover fascinating insights on advances in the foodservice industry. We were there and connected with Operators, Presidents, Buyers, Agents, Chefs & more about key industry issues and the future of hospitality. #RCShow18

Here are the 5 hot topics that caught our interest as food and nutrition experts:

  1. Where does food come from? Local is by far still the biggest trend in restaurants today and expected to keep gaining momentum. Running a profitable restaurant, maintaining food costs, and satisfying the local trend is challenging for many businesses. Restaurants are discovering how to incorporate local ingredients to menu items  while boosting the bottom line.
  2. Why does food go to waste?  Stats are shocking…too much of the food cooked in restaurants is thrown away. What about grocery stores? Does food end up in the waste bin because it doesn’t look good? Consumers’ attention is moving beyond where food comes from to where food is going. With such tight margins let’s keep the food out of the trash bin. Speakers also discussed a “Feed it Forward Food Insecurity” option where safe, unused and unsold food destined for landfill could be donated to those who are hungry and in need of food aid.
  3. Wellness anyone? Want to make better-for-you foods and boost your sales with claims? There are labelling laws & science for that!  The power of good food and nutrition has a direct connection to health. Good energy, focus, concentration and productivity are all benefits of healthy food choices throughout the day. As dietitians, we translate the science of nutrition to unlock foods’ potential and support healthy living for Canadians. Call us with your wellness boosting food & menu questions – we can help!
  4. Beverage menu in focus. Coffee and tea are popular beverages among Canadians.  Research-based industry trends showed strong areas of opportunity for Restaurateurs, including the largely untapped world of decaf coffee and herbal tea. Tea and food pairing is a trending opportunity. The positive impact of Non-Alcoholic Cocktails can create memorable drinking experiences while striving for a more balanced lifestyle. Cheers to that – healthy hydration never looked better!
  5. Future of Food & Eating. Space research yields fascinating insights on innovation in the hospitality industry. Expert panelists discussed technology, new agriculture, experiential eating, personalized foods and more that will transform the future of everything edible.

For more foodservice trends and consumer insights that can elevate your business contact us info@NutritionForNonNutritionists.com or join us at the 11th annual Nutrition for NON-Nutritionists course on April 18, 2018, University of Toronto. Register at www.NutritionForNONNutritionists.com

 

Unlock the power of protein to keep your muscles strong

protein power pic 2 2018-02-05_11-43-04

When & how much protein we eat are KEY factors in maintaining and building strong muscles. Experts presented the latest research on the power of protein at the Candian Nutrition Society’s 2018 conference in Toronto. We were there and in this posting we translate the science to help support your health and muscle building whether it’s for daily living or sports performance. Read on for our out top tips and best sources of protein to help you build stronger muscles!

WHEN: 

Spread out your protein intake evenly over three to four meals a day. To maximize your muscle strength, include protein rich foods at every meal. The biggest challenge for most Canadians is meeting their protein intake at breakfast so look for ways to pump up the protein in your morning meal. Athletes, remember get some protein into your body just before bedtime to ensure these muscle building nutrients are on board while you sleep!

HOW MUCH:

As dietitians, we love food and are passionate about its power. Protein intake recommendations for most people are to aim for 20-30 grams of protein at every meal.  Athletes Note: A meal containing about 0.3 g protein/kg body mass,  eaten every 3 hours supports the greatest post-exercise muscle synthesis  after resistance exercise! A bedtime protein intake is also recommended for athletes so muscle building proteins are on board while you sleep!

Check out some examples of protein in foods and choose foods from the table below to help increase protein in your diet. Have questions about protein intake? Leave a comment or contact us!

protein booster foods 2018-02-05_12-05-18

Sodium Content in Many Processed Foods Still Too High

Different Kinds Of Salts In Spoons

Did you know that 77% of the sodium in our diet comes from processed food? According to Health Canada, 80% of Canadians are eating too much sodium which can lead to hypertension, a major risk factor for heart disease and stroke. While sodium has been recognized as a public health issue for over a decade now, food manufacturers have been working to lower the sodium content of processed foods by the end of 2016 using Health Canada’s voluntary sodium reduction targets. Were their efforts good enough?

Background: In 2012, Health Canada published interim sodium targets (known as Phase I, Phase II and Phase III targets) for various categories of food. Food manufacturers had until the end of 2016 to reduce the sodium content of their foods to meet these target levels. This three phase approach was designed to encourage gradual sodium reductions while still maintaining product safety, quality and consumer acceptance of the food’s taste. The goal of these targets was to lower Canadians’ sodium intakes from 3,400 mg/day to under 2,300 mg/day without requiring consumers to actively choose lower sodium foods.

Evaluation Results: Last year, Health Canada evaluated the food industry’s efforts to meet these sodium reduction targets and recently reported the findings:
– 28% of food categories met Phase I sodium reduction targets (e.g. breads, crackers, hot instant cereals, canned vegetables and legumes)
– 10% of food categories met Phase II reduction targets (e.g. cookies, ready-to-eat cereals, vegetable juices)
– 14% of food categories met Phase III sodium reduction targets (e.g. cottage cheese, bacon bits, tomato paste, toddler mixed dishes)
– 48% of food categories did not make any progress in sodium reduction (e.g. dry cured and fermented deli meats, refrigerated and frozen appetizers and entrées, frozen potatoes).

2018 02 - sodium reduction results pie chart 4

Recommendations & Next Steps:
This evaluation report show that modest sodium reductions have been made in most categories of processed foods. While these reductions will still help Canadians consume less sodium, the results were overall disappointing to Health Canada. Voluntary targets may not be strong enough to reduce sodium in our food supply. A more structured voluntary approach may be needed. Other options include a regular sodium-monitoring program and public reduction commitments by manufacturers.

Health Canada plans to conduct an in-depth analysis of each food category and meet with industry stakeholders and scientific expert to better understand the challenges around food safety, shelf life and functional roles faced during efforts to reduce sodium.

With the proposed new front of pack labelling regulations, packaged foods high in sodium, sugars, and / or saturated fat will be identified with a specific icon or symbol. This new regulation will up the pressure for further sodium reductions in food. Sodium will also be a key consideration when Health Canada introduces new regulations to restrict the marketing of unhealthy food and beverages to kids.

Are you ready to reduce the sodium content of your products? Would you like to share your sodium reduction success story with consumers and media? We can help. Contact us at info@nutritionfornonnutritionists.com.

2018 Food & Nutrition Trends

Trends 2018

Here’s a selection of trends predicted by food and nutrition experts around the world! We’ll share many more exciting new and influential trends at our 11th annual Nutrition for NON-Nutritionists course on April 18th. Join us to help your business leverage the insights on nutrition trends that will shape the future of eating.

1. Fermented Foods. In a recent survey of 2,500 dietitians fermented foods are predicted to be one of the top trends for 2018. A source of the good, probiotic bacteria, fermented foods include yogurt, kimchi, sauerkraut, kefir, kombucha, miso and natto. (Today’s Dietitian)

2. New and Improved Canada’s Food Guide.
It’s been a decade since the last national food guide. With the much anticipated launch of the new Food Guide this year, we can expect to see messaging around not just what to eat, but also how to eat. (Dietitians Sue Mah & Lucia Weiler)

3. Hello Leftovers, Goodbye Food Waste. Canadians will continue to think about how their food choices can reduce food waste. Consumer strategies include a revival in the use of leftovers, right-size portioning and GIY (Grow It Yourself). (Loblaw Food Council)

4. Mindful Choices. Today’s consumers are thoughtful, mindful and conscious about making responsible food choices. They want to understand what is in their food and how it was produced in order to make informed decisions for their health, sustainability and ethical issues. (Innova Market Insights)

5. Rising Food Prices. The price of vegetables and the price of food purchased at restaurants will each rise 4-6% this year. Climate patterns are driving vegetable prices up. The average family of four in Canada will pay $348 more this year on food to a total of $11,948, and 59% of that budget will be spent on dining out. (Canada’s Food Price Report 2018)

6. Micro-markets for Food. As consumers are learning more about food, they are looking for more specialized, individualized choices that align with their personal values whether it be nutritional profile (fat, sugar, sodium, calories), location of production or antibiotic use. This is driving the development of micro-markets for specialized products. (Food Focus 2018)

7. Technofoodology. By the year 2020, there will be 24 billion internet-connected devices installed globally – that’s about 3 devices for every human on earth! This IoT (Internet of Things) revolution is changing the way we purchase, receive and interact with our food. There will be continued expansion of resources including Alexa, Google Home, “click and collect” online grocery shopping, as well as delivery of restaurant meals and meal kits. (Business Insider, Supermarket Guru)

8. Food Blockchain Revolution. Thanks to the Bitcoin, blockchain technology is taking off as a novel way for the agri-food business to record and disclose transactions in an open virtual space across the entire supply chain. From farmer to processor to packer to distributor to packaged goods maker to retailer to food service operator to exporter, blockchain technology brings a new level of transparency and information sharing. For example, in the event of a food safety recall, specific products can be traced easily and quickly. (Ketchum Food Forecast)

BONUS TREND:  Career & learning emerged as the second most important trend that enables business performance, up from fifth last year. As companies build the organization of the future, continuous learning is critical for business success. (Deloitte, 2017 Global Human Capital Trends) Our Nutrition for NON-Nutritionists course testimonials confirm the empowering discoveries they made to help their business performance:
Solid one-day program. Highlighted the latest nutritional trends that are affecting everything from product innovation and marketing to government relations.
It was a great day and hugely useful. Really impressed with the amount of information packed into the day. 
This course was packed with truly relevant information, and right away I was able to apply some of my new knowledge here at the agency.

We hope that you’ll join us for an inspired day of learning at our 11th annual Nutrition for NON-Nutritionists course!

Choline – the forgotten nutrient

Egg cracked

There’s a growing buzz about choline and for good reason. Choline is essential for a healthy pregnancy and healthy brain development at all ages. And while choline was officially recognized as an essential nutrient in 1998, it’s only recently been added to the list of nutrients which can be voluntarily disclosed on Nutrition Facts Tables in both Canada and the USA.

Health Benefits of Choline
One of the main roles of choline is to produce a specific neurotransmitter called acetylcholine which plays a crucial role in sending messages from your brain to your muscles. During pregnancy, choline helps prevent the development of neural tube defects in the growing baby. Choline also helps to move fat out of your liver, which can prevent nonalcoholic fatty liver disease. According to the National Institutes of Health, there may be a link between choline and better cognitive function and memory as we age. Ongoing research is exploring the connection between choline and heart health too.

How Much Choline Do You Need
The amount of choline needed depends on your age. High intakes of choline from supplements can cause a fishy body odour, vomiting, excessive sweating and salivation, low blood pressure as well as potential heart and liver problems.

choline DRI chart


Food Sources of Choline

Our bodies produce small amounts of choline, but not enough to meet our daily needs. Liver, eggs (more specifically, egg yolks), meat and tofu are among the best food sources of choline.

choline food sources 3

Is your food product a source of choline? Talk to us about how to successfully communicate the benefits of this nutrient.

3 Tips to Overcoming Weight Bias

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

N4nn weight bias 2017 2017-11-26_20-25-57

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

words we use obesity bias N4NN 2017 11-27_14-57-23

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

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

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

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

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

[4] Adapted from Puhl, Peterson, Luedicke 2013

[5] Michael Vallis, Canadian Obesity Network Presentation 2011

Health Canada Bans Main Source of Trans Fats in Foods

Trans-Fats

Trans fats. They’re the worse type of fat because they pose a double whammy to your heart health – not only do they increase the bad “LDL” (Low Density Lipoprotein” cholesterol, but they also decrease the good “HDL” (High Density Lipoprotein” cholesterol. Eating trans fats increases the risk of heart disease.

While some foods contain small amounts of naturally occurring trans fats, the real concern is with foods containing “artificial” or “industrially produced” trans fat. The main source of this type of trans fat is partially hydrogenated oils (PHOs) which are oils that have been created during a process called hydrogenation. This process changes the structure of liquid oils into a solid at room temperature. PHOs extend the shelf life of foods and are typically found in commercially baked goods (e.g. pastries, donuts, muffins), deep fried foods, French fries, hard margarine, lard, shortening, frosting, coffee whiteners, some crackers and microwave popcorn. When you see the words “partially hydrogenated oils” in the ingredients list, you know that the food contains trans fats.

While the food industry has been voluntarily removing trans fats from products over the years, many foods still contain trans fats. On September 15, 2017, Health Minister Ginette Petitpas Taylor announced a ban on PHOs from all foods sold in Canada, including foods prepared in restaurants, “Eliminating the main source of industrially produced trans fats from the food supply is a major accomplishment and a strong new measure that will help to protect the health of Canadians.”

The ban will come into effect on September 15, 2018.

[Photo credit: NewHealthAdvisor.com]

5 Things You Need to Know About Lectins

Florence market grains 1

Visit any market around the world, and you’re likely to see bins of beans and grains. But there’s a growing buzz about the lectins in these foods. Are lectins the new gluten? Here are 5 things you need to know.

1. Lectins are a family of proteins that bind to carbohydrates. Lectins are found in all foods, but are most concentrated in legumes and grains. Uncooked, raw legumes such as red and white kidney beans are one of the biggest sources of lectins. Lectins help protect plants from attacks by pests and insects.

2. Lectins aren’t easily digested, so they pass through the stomach and into the gut where they may “stick” to the gut wall. Eating high amounts of lectins may damage the lining of the gut, potentially causing digestive issues. For example, eating RAW or undercooked or improperly cooked kidney beans can lead to vomiting, diarrhea and abdominal pain.

3. Some people, such as those with Crohn’s disease or inflammatory bowel syndrome, may be more sensitive to lectins. If you have these conditions, speak to a Registered Dietitian to determine the amount of lectins that will minimize any symptoms or flare-ups.

4. Cooking eliminates almost all of the lectins in foods. Boiling legumes and grains in water for example is an easy way to get rid of lectins. Soaking beans, sprouting seeds and grains, and fermenting foods are other ways to lower the lectin content of foods. Canned beans have very low lectin levels due to the canning process.

5. Remember that many lectin-containing foods also provide important nutrients. Grains offer B vitamins, iron and fibre. Legumes offer protein, fibre, iron and zinc. Instead of going on a lectin-free diet, cook your grains and legumes, and enjoy!

A well fed brain is more likely to lead to good mood, behaviour and learning

pennutrition back to school 2017 DHSN1OYXsAAiJZp

(Photo Credit PENNUTRITION https://twitter.com/pennutrition)

A new study by researchers at the University of British Columbia found that Canadian children are falling short on nutrition during the school day. The first of its kind, this study looked at 4,827 children across Canada between the ages of six and 17.

Using a 24 hour recall, their dietary intakes from 9 am to 2 pm was scored against a School Healthy Eating Index. The Index looks at 11 specific criteria based on Canada’s Food Guide’s recommendations, such as intake of vegetables and fruit, whole grains, milk products and meat and alternatives.

Here are the highlights from the research:
– 1/3 of daily calories (about 750 calories) are consumed at school; almost 25% of these calories came from “other foods” such as candy bars and salty packaged snacks
– Kids are falling short on vitamin A, vitamin D, calcium, magnesium, zinc, potassium and protein
– The lowest scores were for green and orange vegetables, whole fruit, whole grains and milk products
– The average score was 53.4 out of a possible 100 points
– Teens’ diets scored worse than that of younger kids aged six to eight

Nutrition is important for the brain as well as the body. As the school year is off to a start, we reviewed a research summary on diet, behaviour and learning in children. Here are our top 3 tips for unlocking food’s potential to support your child’s learning. The key areas of focus are the overall nutritional balance of regularly timed meals, and adequate intake of some essential nutrients, including omega-3 fatty acids.

  1. Mind the overall nutritional balance!

Enjoying a variety of foods help the body and the brain get what they need to function best. The brains and bodies of children need a regular supply of energy so that they can think effectively.  Studies show that most children would benefit from more fruit and vegetables, and fewer sugary drinks, high-fat and high-sugar snacks.  Although the brain prefers glucose (sugars) for energy, in the long run it doesn’t cope well with major swings in blood sugar. Emerging evidence shows that foods that are digested more slowly and provide long lasting energy may be better choices.

DIETITIAN’S TIP: To moderate blood sugar swings, choose whole grains more often, and balance carbohydrate intake with some protein in each meal.

  1. Eat regularly – especially breakfast.

When children go without food for too long they may lose concentration and / or they may get in a bad mood.  Researchers find that eating breakfast leads to better learning compared to skipping breakfast. Encourage your kids to eat breakfast. Any breakfast or lunch meal is better than nothing, however including some fibre and protein in your child’s breakfast (and lunch) may be helpful for the brain.

DIETITIAN’S TIP: Try some of these great breakfast ideas:

  • A boiled egg with wholegrain toast and sliced peppers or tomato
  • Cooked oats or other whole grain cereal with milk and a sliced apple or banana
  • Yogurt berry smoothie with nuts and seeds
  1. Eat a variety of foods to get key nutrient for the brain.

One of the most important areas of research into the relationship between foods and brain health focuses on oily fish that are rich in omega-3 fats.  There is also some evidence that omega-3 fats help with attention. Iron, zinc and magnesium are also thought to be particularly important for the brain. Low iron levels are strongly linked to poor mood and concentration. Low magnesium may be linked to anxiety, and low zinc may lead to poor attention and poor sleep.

Oily fish is the best source of omega-3 fats. Red meat, poultry and pulses (beans, peas, lentils, chickpeas) are examples of good sources of iron and zinc. Green vegetables, nuts and seeds are all a good source of magnesium. For some children who are not getting enough, increasing their intake of foods containing one or more of these nutrients could make a difference to their mood, behaviour and learning. Talk to a dietitian if you’re concerned about these nutrients for your child.

DIETITIAN’S TIP:  A varied and nutritious diet is the most reliable way to help your child’s developing brain and body get the nutrients it needs. Children (and adults) should eat two servings of fatty fish a week. Choose fish high in omega-3 fatty acids like salmon, mackerel, sardines or herring. Plant based sources of Omega-3 include enriched eggs, walnuts & flaxseeds.

Bottom line: Giving your child regular meals and a healthy, well-balanced diet helps their development, mental well-being and physical health. Your child might also benefit from reducing their intake of foods that are low in nutritional value.  If you have questions, or for more information contact us or a Resisted Dietitian in your community. Factsheets on selected topics are also available on Dietitians of Canada website.

Reference: BDA The Association of UK Dietitians, Food Fact Sheet 2017. Source PENNUTRTITION.

What’s the truth about Coconut Oil?

coconut oil N4NN newsletter

At our 10th annual N4NN course this year, participants asked many questions that you may be wondering about too. We’ve busted some myths that are worth sharing – for example, the facts about Coconut Oil!

 A lot of information is out there about coconut oil, leaving consumers confused about the truth. Since coconut oil comes from coconuts, it could have a nutty flavour and appear as liquid or semi-solid at room temperature. You may wish to use it in your cooking for its flavour or texture, but remember it’s still 100% fat so use in moderation!

The scientific research does not hold up sufficient evidence to say that coconut oil has health benefits. For heart health, studies show canola and olive oils are better for you.  Enjoy a small amount of healthy oils – 30 to 45 mL (2 to 3 Tbsp) – each day.

Do you have nutrition questions? Let us know and we’ll answer it in a future newsletter or in our social media postings. Follow us @NutritionTraining @SueMahRD  @LuciaWeilerRD

 

Free Exclusive Webinar – News in Nutrition Labelling!

N4NN DC webinar postcard

Eleven million Canadians are living with diabetes or prediabetes. The Glycemic Index (GI) may be useful to assist people with diabetes, or at risk of developing diabetes, pick foods that help them manage their blood sugar levels.

We’ve partnered with Diabetes Canada for an exclusive free webinar on nutrition labelling.

Join us on Wednesday October 11, 2017 @ 1-2 pm ET for a FREE Exclusive Webinar and be the first to learn about:
– Consumer behaviour trends related to nutrition labelling
– Diabetes Canada’s healthy eating strategy
– New research on Canadians’ understanding and perceptions of Glycemic Index and carbohydrates
– Glycemic Index labelling – an opportunity to influence consumer behaviour

Speakers:
Sue Mah, MHSc, RD, PHEc – Co-Founder, Nutrition for NON-Nutritionists
Lucia Weiler, BSc. RD, PHEc – Co-Founder, Nutrition for NON-Nutritionists
Joanne Lewis, RD, CDE – Director of Nutrition & Healthy Eating, Diabetes Canada
Seema Nagpal, BSc Pharm, MSc, PhD – Senior Leader Public Policy, Epidemiologist, Diabetes Canada

REGISTER NOW as spaces are limited! The webinar will be recorded and available to registrants.

 

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

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

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

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

Canada’s Food Guide Consultation (Phase 2)

Food guide cropped consult'n banner N4NN June 2017

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

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

Marketing to Kids

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

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

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

Canada’s Food Policy

Food Policy N4NN newsletter June 2017

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

 

Men’s Health Initiative

men's health

June is men’s health month and a terrific time to take a look at what we can do to encourage men to take care of their bodies. Did you know that among Canadian men, 29% are obese; 68% don’t eat healthy food; and 35% don’t get enough sleep? This shows that Canadian men aren’t as healthy as they could be, in part due to lifestyle choices that they make. But the good news is, says the Canadian Men’s Health Foundation (CMHF), that men don’t have to change much to improve their physical health and wellness.  Canada’s Health Minister announced funding for the Canadian Men’s Health Foundation (CMHF) to expand their Don’t Change Much initiative that helps Canadian men make simple lifestyle changes that can result in long-term benefits for individuals, families and communities. If you are looking to make healthy eating changes, consider seeking advice from a registered dietitian either in person or online. We look at the science that is beyond the fads and gimmicks to deliver reliable, life-changing advice that supports healthy living.  Here are some terrific links and a video with more information on men’s health:

http://dontchangemuch.ca/faqs/    www.Dietitians.ca;          www.ero.ca

Earlier this month, Sue joined Ben Mulroney on CTV Your Morning to talk about men’s nutrition. Check out her interview here:

Sue and Ben Mulroney N4NN June 2017

https://www.youtube.com/watch?v=vMJrLUcm_gQ

 

 

Sodium versus Potassium – What’s the Difference?

You asked from time dot com

This is a terrific question asked by participants at our recent N4NN 2017 course in Toronto. Did you know that the new Canadian Nutrition Facts Table now requires that BOTH sodium and potassium amounts be shown in a food? Discover the significance and impact of these important nutrients. Count on us as dietitians to share expert advice and science-based information.

Sodium is an essential mineral and electrolyte. Sodium is needed to maintain normal blood pressure, support your nerves and muscles, as well as regulate your body’s fluid balance.

In food, sodium acts to: enhance flavour, preserve freshness of food, increase shelf life of food, prevent food spoilage / bacterial growth, and allow bread to rise as well as cheese to ripen.

According to Statistics Canada, over 75% of the sodium we eat comes from processed foods such as deli meats, cheese, pizza, soups and sauces.

We do need some sodium for good health, however Canadians eat on average 3,400 mg of sodium a day – this is more than double the amount we need. Eating too much sodium can lead to high blood pressure which is a major risk factor for heart disease, stroke and kidney disease. The 100% Daily Value (% DV) for sodium is 2,300 mg (down from the previous 2,400 mg).

Potassium is also an essential mineral and electrolyte. Potassium is needed to maintain normal blood pressure, regulate your body’s fluid balance, support muscle contractions and nerve impulses, as well as maintain a regular heart rhythm.

In food, potassium chloride is used to: enhance flavour, increase shelf life of foods, prevent food spoilage / bacterial growth, control pH of foods as well as reduce the sodium content of foods.

Best sources of potassium are beans (e.g. white beans, adzuki beans), potatoes, sweet potatoes, leafy green vegetables, beets, Brussels sprouts and broccoli. Potassium declaration on the Nutrition Facts Table is now mandatory with the new regulations, and the 100% Daily Value (% DV) has been upped to 4700 mg from 3500 mg.

Sodium-Potassium Relationship
Sodium is associated with an increased risk of high blood pressure. On the other hand, potassium acts as a vasodilator to lower the risk of high blood pressure. Health Canada has approved the following health claim, “A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure.”

*Image source: time.com

5 Nutrition Myths – Busted!

hosts + Sue - 2

Test your nutrition IQ with this fun 5-question quiz!

Watch Sue’s interview clip on CTV Your Morning!


1) TRUE or FALSE: Brown eggs are more nutritious than white eggs.

Answer: FALSE

There really is no nutritional difference between brown eggs and white eggs. The main difference is in the hens. Generally speaking, white eggs come from hens with white feathers, and brown eggs come from hens with brown feathers!

Brown hens are slightly larger birds and need more food, so that may be a reason why brown eggs usually cost more than white eggs.


2) TRUE or FALSE: You need to drink 8 cups of water every day.

Answer: FALSE

Actually, it’s recommended that women get 9 cups of FLUID every day and men get 12 cups of FLUID every day. If you’re exercising, or if the weather is hot and humid, you may even need more fluid.

Fluid comes from the food you eat and the beverages that you drink – so milk, soup, coffee, tea, watermelon, grapes – all of that counts towards your fluid intake for the day. So the actual amount of water you need really depends on what you’re eating and drinking.

Water is always an excellent choice because it’s calorie-free and very refreshing. And here’s the best tip – take a look at your urine. If it’s light or clear, then it usually means that you’re getting enough fluids. But if it’s dark yellow, then it’s a sign of dehydration and you need more fluids.


3) TRUE or FALSE: Sea salt has the same amount of sodium as table salt.

Answer: TRUE

By weight, sea salt and table salt have the same amount of sodium. By volume though, sea salt does contain a little less sodium because sea salt crystals are larger.

The biggest differences between sea salt and table salt are: taste, texture and source.
Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Sea salt does contain very small amounts of trace minerals such as calcium, magnesium and potassium.

Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease (goiter).

4) TRUE or FALSE: Drinking lemon water first thing in the morning is a good way to detox your body.

Answer: FALSE

There is nothing magical about lemon water. Drinking lemon water in the morning actually adds extra acid into your empty stomach and this can give you a stomachache.
Another problem with lemon water is that the acid from the lemon can erode / wear down your tooth enamel. If you really love to drink lemon water, try to have a plain glass of water afterwards, and wait at least 15 minutes before brushing your teeth.

5) TRUE or FALSE: Energy drinks give you energy.

Answer: TRUE

Energy can mean calories. A bottle of energy drink can have about 100 calories, so in that sense, yes, you’re getting energy!

Energy can also mean physical energy. Energy drinks typically contain caffeine which is a stimulant. One cup of an average energy drink has almost as much caffeine as a cup of coffee. So in that sense, energy drinks will make you feel energized and alert.

The problem is that energy drinks also contain added sugar – up to 7 teaspoons in a serving- yikes! And there’s also herbal ingredients. Energy drinks are a no-no for kids, teens and pregnant/breastfeeding women.

What’s the best way to feel energized? Eat well, be active, stay hydrated and get enough sleep!

Top Food Innovations at the 2017 SIAL Show

SIAL_2017

This year marked the 150th anniversary of SIAL – North America’s largest food innovation show! We were there and here’s what caught our eye!

Quinoa still going strong

Making its foray into the baby / toddler food market, Bio-Kinetics introduced an organic Sprouted Whole Grain Quinoa Baby Cereal. Millennial moms will be pleased with the clean ingredient deck (nothing but quinoa). Also in this line-up are sprouted oats and sprouted buckwheat cereal. #GetKidsHookedOnQuinoaEarly

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Building on the convenience trend, France-based Sabarot showcased Le Petit Quinoa, a ready-to-slice roll of quinoa – really! Recognized as a top 10 finalist for the SIAL Grand Award, the product can be sliced, grilled, fried and used in a variety of dishes. #ConvenienceMeetsHealthy

SIAL quinoa loaf2.

The Millennial Market

It was the name of the exhibitor booth – “Millennial Foods Inc.” – that made me stop in my tracks! Quebec-based founder Simon Letendre created a “North Americanized” version of bubble tea. Instead of using tapioca, the tea is made with Mubbles – which stands for “Molecular Bubbles” and are essentially tiny fruit juice bubbles made via a molecular spherification process. Mubbles are packaged in a small container, much like a fruit cup and can also be used in drinks, salads and desserts. #InterestingButALittleTooSweetForMe

Sial mubbles1

Healthy Snacks

Innovation often starts in the home or farm kitchen. This is true for Spokes – air-puffed potato snacks, shaped like bike spokes, with 40 calories per cup and no preservatives. Created by Calgarian #SeniorEntrepreneur Elaine Cadrin, Spokes is geared to millennials. “The millennial mom is our target,” says Mike Cadrin, Senior Sales Director and proud son, “They’re looking for a super clean ingredient deck and want something special and unique.” #LovedTheMangoHabaneroFlavour

SIAL spokes potato chips 3

Another one of our favourite snacks at the SIAL show were these Crunchy Peas – made by Zak’s Organics, a fourth generation family-run farm in the small community of Fir Mountain, Saskatchewan (where the population is under 500). Inspired by Allen Zak’s own kids, the snacks are made from organic whole green peas and available in four different taste profiles with a new #trendingflavour mango habanero launching next month. #GrownInTheCanadianPrairies

Sial Zaks crunchy peas

East Meets West

If you’ve never tasted sea vegetables, Acadian Seaplants wants you to try! Hana Tsunomata is a sea plant that’s cultivated in the east coast. It’s available in a trio of colours: pink to represent Japan’s cherry blossoms; green to represent new life; and yellow to represent the chrysanthemum which is the favourite flower of the Japanese royal family. The product must be rehydrated in water for about eight minutes and can be used to add colour and texture to salads, cold noodles or pasta dishes. Holly Reardon, Brand Strategist for the product says food service is their primary market. #SeaVeggie

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Sweet Stuff

A Quebec-based company, Great Northern Maple, developed Kombucha Syrup. The ingredients are evaporated cane juice, black tea and kefir cultures. Though the product claims to have probiotics, there is no disclosure of the amount. #DidntWinMeOver

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Février 29 was another top 10 finalist for the SIAL Grand Award for it’s fun way to package Maple Syrup. Designed to sit right on the counter, the syrup is packaged in a bag-in-tub container, complete with a spout. And what’s the rationale for the company’s name? February 29 makes every day exceptional, 366 days of the year. #CoolPackaging

SIAL feb 29 maple syrup2

Taking the Grand Prize at this year’s SIAL show was Taj Food’s Saffron Sugar Cubes. According to Sap Hariri, Sales Director for the product, the sugar cubes allow consumers to add flavour and sweetness their teas all at once. The sugar cubes are also available in cinnamon and cardamom flavours. #SweetMeetsSpice

SIAL sugar cubes winner