news & trends

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

What’s on the MENU? Calorie labelling!

what's on the menu blog march 2017

Have you noticed the new calorie labelling on Ontario chain restaurant menus? Operators, servers and consumers are coming to grips with the new reality of revealing calories in a serving of food. We’ve been busy moderating partnership events and engaging with stakeholders about the challenges of the new menu labelling. The events were in collaboration with Canadian Association of Foodservice Professionals (CAFP), Restaurants Canada and Dietitians of Canada.

A shout out to fellow dietitian Donna Bottrell who did a terrific job organizing the events, and to Nancy Hewitt President CAFP Toronto for her support.

CAFP lucia moderator event
From left: Donna Bottrell, organizer of the event; Nancy Hewitt, CFE, President of the CAFP Toronto Branch; Susan Somerville, Dean, from Humber College, and Panelist Jamie Rillet and Moderator Lucia Weiler.

Here is a snapshot of what we heard:

  • ‘Medium and small chains are looking for guidance and consistency from the Government.’ Jamie Rilett, Restaurants Canada
  • ‘It’s challenging for a server to explain the calorie range for a serving size. More support and education would be helpful’ K.B.Bose, Shoeless Joe’s
  • ‘There is the nutrient variable to consider and educate about. How to address the fact that milk has more calories than pop but it’s also more nutritious?’ Katie Jessop RD
  • ‘Collaboration is needed between food professionals: chefs, dietitians and nutritionists.  And we are eating foods- not just one food. Food combinations in menus can help create healthier options. Nutrition professionals can assist operators and consumers.’   Lucia Weiler RD
  • ‘A lot of time was spent by Aramark in the initial analysis…they made sure to standardize recipes and then tested and tested which led to a recipe database.’ Karen Williams, Aramark
  • ‘Menu calorie labelling is just the beginning. There is a future importance for all aspects of nutrition and food, especially sustainable processing. Millennial consumers are very conscious about the’ what’ and the ‘how’ of food.’ K.B.Bose, Shoeless Joe’s

For more stakeholder views and participant feedback please contact us. We would be happy to help your team formulate unique insights that integrate our Registered Dietitian expertise in food and nutrition and provide you with solutions that both foodservice professionals and consumers can use.

Is there added sugar in your favourite foods?

Sue Heather - 2

A recent study in the Canadian Medical Association Journal found that 66% of packaged foods contain at least one type of added sugar in the ingredients list. Registered Dietitian Sue Mah shared her thoughts on CBC News Network.

Watch the TV interview.

The study found that added sugars were present in products from baby food, baked goods and cereals to frozen dinners, snacks and yogurts.

Sugar, especially added sugar has been under fire for its association with health issues including heart disease, diabetes, dental cavities and obesity. Added sugars are sugars and syrups that are added to foods or beverages. This does not include naturally occurring sugars which are found in foods such as fruit, milk and yogurt.

The Heart and Stroke Foundation recommends limiting added sugars to a maximum of 10% of total calories in a day. For an average 2,000 calorie diet, 10% is about 48 grams or 12 teaspoons of added sugars a day.

In the USA, added sugars must be disclosed on nutrition labels by July 26, 2018. The situation differs here in Canada. Added sugars will not be disclosed on nutrition labels. Health Canada has set the % Daily Value (%DV) at 100 grams for total sugars (added sugars plus naturally occurring sugars).

Here’s our expert dietitian advice:

1. Read the Nutrition Facts table. Foods with 5 grams or less sugar per serving would be considered to have “a little” sugar whereas foods with 15 grams or more sugar per serving would be considered to have “a lot” of sugar.

sugar a little a lot

2. Read the ingredients list. By 2021, different sugars will be identified individually and grouped together as “Sugars” on the ingredients list. In the meantime, look for ingredient names that indicate sugar or end in ‘ose’ which are sugars too (e.g. dextrose, glucose, fructose, maltose, sucrose).

3. Look at the whole food.
Just because a food has little or no sugar doesn’t mean that it is a healthy or nutritious choice. Choose wholesome, foods for minimal sugar and maximum nutrition.

4. Contact us
to discuss how the new sugar labelling laws will impact your business and communications.

What’s Your Food Personality?

Sue hosts - 2

Are your eating habits helping or hindering your New Year’s resolutions?

Watch / take Sue Mah’s Food Personality quiz to find out.


Question #1: I eat when I am…

a) Bored
b) Stressed / Upset
c) Hungry
d) All of the above

We’ve probably all had time when we’ve nibbled out of boredom or stress. But if you answered a) or b) or are constantly reaching for food when you’re upset, you may be an Emotional Eater.

Advice: Keep a food diary. In your diary, write down everything you eat and drink, the amounts, the time, and how you were feeling before you ate. Do you notice any patterns and eating triggers? Are you always bored or stressed before you eat? If so, find a healthy distraction away from food. Go for a walk, clean out your closet or give yourself a manicure (you can’t eat with wet nails, right?)


Question #2: I stop eating when…

a) All of the food is gone
b) My plate is clean
c) I’m not hungry anymore
d) I feel stuffed

If you answered a), b) or d), you may be a Mindless Muncher. You may be overriding you natural cues for fullness and satiety, which can lead to overeating and weight gain.

Advice: Eat until you’re 80% full. Even though you could probably take a few more bites of food, you’re comfortably satisfied and not hungry anymore. To avoid picking at food until it’s gone, pack up any leftovers quickly or put your napkin on your plate as a signal to yourself that you’re finished eating.

Question #3: On my kitchen counter, I’m most likely to have…
a) Packaged snacks such as cookies, chips and baked goods
b) Cereal
c) Candy or soft drinks
d) A bowl of fresh fruit

If you answered d), you’re on the right track to being a Mindful Eater. Research from Cornell University shows that women who kept comfort foods on their counters, such as cookies, chips, soft drinks (regular or diet) and cereal, weighed 4 to 5 lbs more than women who kept a bowl of fresh fruit on the counter. Men who put candy on the counter were 3 to 4 lbs heavier than men who kept a bowl of fresh fruit on the counter.

Advice: Keep only a bowl of fresh fruit on the kitchen counter. This helps to create a healthy kitchen environment. Make it easy to find the healthy choices.


Question #4: I tend to eat…

a) At my desk or while watching TV
b) In the car or on the go
c) Over the kitchen sink
d) Sitting down with family and friends

If you answered a), b) or c), you could be a Mindless Muncher. If you answered d), it’s a sign you may be a Mindful Eater. Distracted eating hits us with a double whammy! Research shows that when we’re visually distracted with TV or work or social media, we eat 10% more food at that particular meal, AND we eat about 25% more food at the next meal! When we’re distracted, we’re not building awareness or memories of the food that we’ve just eaten. So when it’s time for the next meal, we have no “food memories” of what we ate previously so we tend to overeat. On the other hand, when we’re eating with attention, we’re building food memories – what we’re eating, how much we’re eating, how the food tasted, how we felt full after the meal. These positive food memories actually lead us to eat about 10% less food at the next meal.

Advice: Enjoy your food and create wonderful food memories with friends and family!

References:

Slim by Design: Kitchen Counter Correlates of Obesity Wansink et al., Health Education & Behaviour, 2016; Vol.43(5):552–558.

Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating Robinson et al., Am J Clin Nutr 2013;97:728–42.

2016 Nutrition News – A Year in Review

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


1. CAULIFLOWER CRISIS

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

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

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

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

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

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

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

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

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

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

New Nutrition Labels are Coming!

nutrition-labels-old-vs-new-bigger

After two years of public consultations, Health Canada has finalized the changes to the Nutrition Facts table and ingredients list on packaged foods. On December 14th, 2016, the Honourable Jane Philpott, Minister of Health announced that these changes are all part of the strategy to help make healthy food choices the easy choice for all Canadians.

Here’s a quick at-a-glance comparison of the old versus the new Nutrition Facts table as well as Ingredients lists.

The new Nutrition Facts table places a greater emphasis on calories, potassium, calcium and iron. For the first time ever, total sugars will have a % Daily Value (%DV) set at 100 grams:

nutrition-labels-old-vs-new-bigger


All food colours will now be listed by their name rather than collectively listed as “colours”:

ingreds-list-new


Different types of sugars will still be individually identified, and will now also be grouped together as “Sugars”:

ingreds-list-sugars

The food industry has 5 years (until 2021) to make these changes, but you may start seeing new labels as early as next year.

Contact us at: Info@NutritionForNonNutritionists.com for more information about these label changes and to discuss how the proposed regulatory changes to front-of-package labelling will impact your business.

Sugar by any other name is nutritionally the same

cfia-many-names-of-sugars-picMany Canadians are surprised to hear that sugar by any other name is nutritionally the same. The different names for sugars do not affect what they really are, which is simple carbohydrates that taste sweet and provide quickly absorbed energy at 4 calories per gram. For example on an ingredient label, sugar, honey, maple syrup and evaporated cane juice could all be listed separately, but the human body treats them all the same – as sugar.

FOOD LABEL TRANSLATION:

It’s important to look at the Nutrition Facts table to check how much sugar is in a serving of a food.  On food labels, sugar is shown in grams, but most people think of sugar in teaspoons. The conversion is easy: 4 grams of sugar = 1 teaspoon. Health Canada plans to set 100g of sugar/day as the recommended Daily Value (100% DV). When you do the math, 100 g of sugar is equivalent to 25 teaspoons of sugar per day from all sources. You’ll be able to use the % Daily Value to estimate if there is a little (5% DV) or a lot (15% DV) of sugar in a serving of food.

NATURALLY OCCURRING AND ADDED SUGARS

Did you know that both added and naturally occurring sugars are broken down in a similar way? Once sugar is digested, the body really can’t tell the difference! But there is a difference between where sugar is found in the foods we eat and what other nutrients come along with the sugar.  For example, sugars are found naturally in all fruit, dairy, and wholegrain breads and cereals, which are all foods that are important for our health. Sugars that come from these foods provide many other nutrients too and are healthier choices than foods that only contribute sugar calories. Sugars that are added to foods during preparation contribute only calories and sweet taste.

DIETITIAN’S TIP:

It’s a good start to cut down on sugary foods but it’s still okay to leave some sweet foods in to keep it real. Make your sugar calories count by choosing foods that give you a chock full of other nutrients not just sugar.

CALL TO ACTION:

Help shape the future of nutrition labelling. Before January 13, 2017, let your voice be heard by participating in an important Health Canada consultation on front of package labelling, which includes sugars.  There are 2 ways to participate online at http://bit.ly/2f1Weow

  1. Complete the consumer questionnaire, which has background information and 8 questions.
  2. Review the consultation document and complete the technical questionnaire, which has 15 questions.

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

 

November is Osteoporosis Month – Do You Know the 4 Ms for Better Bone Health?

group-photo-presenters

[Pictured: standing L-R: Dr. Wendy Ward – Canada Research Chair in Bone and Muscle Development, Brock University; Dr. Lora Giangregorio – Kinesiology professor University of Waterloo; seated L-R: Susan Marshall pharmacist, Sue Mah RD, Lucia Weiler RD]

We were thrilled to be among the distinguished speakers at the Better Bone Health Forum last month, organized by Osteoporosis Canada. For better bone health, remember these 4 Ms:

MAXIMIZE bone density by getting enough calcium and bone-building nutrients during childhood and adolescence. Maximum bone density is reached by about age 18 (for girls) and age 20 (for boys). Milk, cheese, yogurt, kefir and fortified soy beverages are some of the best sources of calcium. Calcium is also found in foods such as canned salmon with the bones, leafy green vegetables, calcium-fortified orange juice, nuts, seeds and beans.

MAINTAIN bone density during your adult years to keep bones strong and healthy. Swap out one coffee a day and replace it with a latte. Cook and bake with milk products and calcium-fortified products. Protein, potassium and vitamin D all help your body better absorb calcium. Enjoy a variety of fruits, veggies, whole grains and lean proteins to get a good mix of these vitamins and minerals.

MINIMIZE the bone loss that naturally occurs as we grow older. After menopause, a woman’s risk for osteoporosis rises. Get a bone density check. After the age of 50, consider taking a vitamin D supplement of 400 IU every day. Talk to a dietitian about the need for calcium supplements.

MOVE your body! Try to be active every day. Exercise builds strength in your muscles which can improve your balance and help prevent falls. Strength training or resistance training activities such as push-ups or lifting weights are recommended for building muscle strength. Weight-bearing activities such as walking, running, hiking, dancing, tennis and golf will also keep your muscles and bones strong. It’s never too early or late to take care of your bones!

MYTHBUSTING Carbs & Whole Grains

whole-grains-n4nn-2016Carbs vs Whole Grains. What’s the difference? Carb confusion is ongoing and we’re often asked about what are the best carbs for health. Whole grains are healthy carbohydrates (carbs) and a terrific choice but many people struggle to find or cook with whole grain foods.

Carbohydrates are the body’s main source of fuel, and the benefits of whole grain carbs go beyond energy to include nutrients such as B vitamins, vitamin E, magnesium, iron and fibre, as well as phytochemicals and antioxidants. Research shows that whole grains lower the risk of heart disease, stroke, cancer, diabetes and obesity.

Whole grain refers to the seed of a plant that has all 3 edible parts – the bran, the germ, and the endosperm. You’ve heard that going for whole grains is good for you and Health Canada recommends making at least half your grain choices whole grains.

Here are 5 ways to get more whole grains in your day:

  1. When shopping for food, look for the word ‘whole grain’ on the ingredient list. Best bets are foods where whole grain is the main ingredient and appears as first on the ingredient list.
  2. Don’t be fooled by ‘multigrain’ claims because these simply mean more than one grain is in the food. Check the ingredient list to be sure that you’re getting a whole grain.
  3. In Canada, whole wheat flour may have much of the germ removed. Therefore ‘100% whole wheat’ doesn’t mean it’s also whole grain. Check the ingredient list for the words ‘whole grain whole wheat’.
  4. When cooking or eating out, try different kinds of whole grains for variety of taste and texture. What better way to boost health than switching up your whole grain picks.
  5. Here are some the of whole grains chefs and consumers are trying, and we encourage you to test some of these terrific carbs too: amaranth, barley, bulgur, brown rice, buckwheat, farro, freekah, kamut, millet, oatmeal, quinoa, sorghum, spelt, teff, and triticale.

    Bon Appétit!

October is Workplace Wellness Month!

workplace-wellness45% of Canadians find it challenging to eat well at work. Here’s our advice for fighting the 3 o’clock brain drain.

If you find it hard to eat well at work, you’re not alone. Research from an Ipsos Reid poll conducted for Dietitians of Canada finds that 45% of Canadians say that eating healthy meals and snacks while at work is challenging.  As Registered Dietitians and nutrition experts, we know first hand the many benefits of eating well at work:

  • gives you energy to be stay focused and meet your deadlines
  • boosts your concentration and productivity
  • protects you from chronic health problems such as heart disease, diabetes, osteoporosis and even dental disease.

Here’s what you can do to improve your eating habits at work:

  1. Load up of vegetables and fruit. Pack your own fruit and veggie snacks so you’re not tempted by a vending machine or cafeteria.
  2. Bring healthy snacks for meetings. Instead of donuts and muffins, offer vegetables and fruit more often and have some whole grain products available.
  3. Bring your own lunch to work instead of eating at the fast food court.  Packing your lunch is healthy and saves you money. Also, chances are, the portion sizes you pack are more reasonable!
  4. Satisfy your thirst with water. At meetings serve plain water in pitchers. For a flavour boost add lemon, lime or cucumbers. Keep a water bottle on your desk.
  5. Choose to be active. Have a walking meeting around the block or have an activity break instead of a coffee break. Active living is not only healthy but also stimulates creativity!

Keep it going! Workplace wellness and nutrition programs are an investment in your employees’ health and well-being! 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!

Dare to Compare: Coconut Water versus Sports Drink

Athletes of all ages are turning to these beverages for hydration. What’s the difference?

coconut-water-vs-sports-drink

Overall, unsweetened coconut water has fewer calories, carbohydrates and sodium than a typical sports drink. For general hydration, coconut water is fine. Look for the brands with no added sugar.

However compared to sports drinks, coconut water has too much potassium and not enough sodium or carbohydrates for optimal hydration during and after exercise / competitions.

According to the Dietitians of Canada, sports drinks may be beneficial if you:
– exercise hard for at least 1 hour
– exercise at high intensity (e.g. soccer, hockey, basketball)
– sweat a lot / have salty sweat
– wear a lot of protective gear or equipment such as for hockey or football
– train or exercise in the heat and humidity
– need to replace fluids and energy quickly such as during hockey tournaments
– train or exercise more than once a day.

Leftovers for Lunch

Save time and money by creatively transforming tonight’s dinner into tomorrow’s lunch! Watch our interview and tips on CTV Your Morning.

Feeding kids a vegan diet in Italy could be a crime

vegan-kid

The buzz:
Late last month, Italian Parliamentarian Elvira Savino proposed a bill that would hold parents legally responsible for feeding a vegan diet to children who are under the age of 16. A vegan diet excludes all animal products such as meat, fish, poultry, dairy and eggs.

The bill was proposed after multiple cases of Italian infants were hospitalized for malnourishment presumably due to eating vegan diets. If the bill passes, parents who restrict their children to a vegan diet would face a year-long jail sentence. Should the child fall ill because of the diet, the sentence would increase to four years; and if the child dies, the jail term would rise to six years.

The Italian government has not been shy to step into people’s kitchens. Last year, an Italian court reportedly ordered a vegan mother to feed her son meat at least once a week after her divorced husband complained that the son wasn’t getting adequate nourishment. In 2015, a father was sentenced to nine months in prison after forcing his teen daughters to diet only on whole grains, cereals and veggies because he deemed them to be too fat.

Savino’s proposed bill will be debated later this year.

The science:

According to the Dietitians of Canada, vegan diets can lower your risk of many conditions including obesity, heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer. A healthy vegan diet includes a variety of grains, vegetables, fruit, legumes (dried peas, peas and lentils), seeds and nuts.

However, because a vegan diet excludes meat, fish, poultry, dairy and eggs, it may take some planning to get enough protein, iron, zinc, calcium, vitamin D, vitamin B12 and omega-3 fats from foods and/or supplements.

Our expert POV:
A vegan diet may be appropriate for toddlers to teens with careful planning. The most important consideration at these ages is to ensure that they are getting the nutrients they need to grow and develop well.

Talk to a dietitian about vegan food sources for nutrients such as protein, iron, zinc and vitamin B12 (which are typically found in meat, fish, poultry and eggs). Calcium and vitamin D are also essential for the development of strong bones and teeth, while omega-3 fats are essential for brain development and eye health.

With our training and experience in health promotion, we wonder if nutrition education for parents / caregivers would be more effective than this punitive legislation.

Dare to Compare: Chia Seeds versus Flax Seeds

Ever wonder what the difference is between these two tiny seeds?

What are they:

chia seeds
[Image source: Flickr]

Chia seeds are tiny white or black seeds that look like poppy seeds. They were first cultivated by the Aztec tribes in Mexico.

flax seed 2
[Image source: Flickr]

Flax seeds are flat, yellow or brown, oval shaped seeds that are about the size of a sesame seed. Brown flax seeds are grown right here in Canada, mainly in the western Prairies.


Nutrition and health benefits:

Chia seeds are filled with insoluble fibre. When mixed with water or fluids, chia seeds expand and swell to form a gel. Chia seeds are a source of heart-healthy plant-based omega-3 fats, calcium, iron, magnesium, zinc and selenium. When it comes to fibre, calcium and selenium, chia seeds win over flax seeds. (See comparison chart below.) Studies show many benefits to including chia seeds as part of a healthy diet, such as a reduction in blood cholesterol levels and the prevention of constipation.

Note: Chia seeds can thin your blood, as well as interact with medications and blood thinners such as Warfarin/Coumadin. If you are taking any types of these medications or any type of blood pressure medications, then please avoid chia seeds and talk to you doctor.

Flax seeds are hailed as a super source of plant-based omega-3 fats which is an important nutrient to help lower the risk of heart disease. With a similar nutrition profile to that of chia seeds, flax seeds are also a source of zinc and selenium, and a good source of magnesium. Flax seeds are one of the best food sources of lignans, which are a type of plant-based estrogen. Research suggests that these lignans may play a role in protecting against breast cancer.

chia vs flax chart BIGGER REV


How to include in a healthy diet:

Both chia seeds and flax seeds have a nutty flavour and can be easily added to your favourite dishes.

Chia seeds – Sprinkle into smoothies, cereal, yogurt, soups and salads. Try our yummy Chia Seed Pudding recipe or mix some chia seeds into muffin batter. Store chia seeds in a dark, cool place for a few months.

Flax seeds – Sprinkle over cereal or yogurt, or add them to pancake batter and meatballs. Whole flax seeds can be stored at room temperature for up to one year. Ground flax seeds are easier to digest. Grind your own flax seeds in a coffee grinder or food processor. Store ground flax seeds in an opaque container for up to three months.

Dietitian’s Tip: Enjoy a variety of foods and include chia seeds and/or flax seeds when you can. Leave us a comment and tell us how you love to use chia and flax!

Chia Breakfast for Champions

chia seed yogo cropped 2016Get this all star easy to follow Chia Seed Pudding recipe we love for breakfast! Make it the night before and boost it with your favourite fruit and nuts. Recipe adapted from The Food Network, courtesy of Giada De Laurentiis. [1]


Ingredients

1 cup milk or vanilla-flavored unsweetened almond milk
1 cup plain low-fat (2 percent) Greek yogurt
2 tablespoons maple syrup, plus 2-4 teaspoons for serving
1 teaspoon pure vanilla extract
1/4 cup chia seeds
1 pint strawberries, hulled and chopped
1/4 cup sliced almonds, toasted
1/8 teaspoon salt (optional)

Directions

In a medium bowl, gently whisk the milk (or almond milk), yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.

The next day, in a medium bowl, toss the berries with the remaining 2-4 teaspoons maple syrup. Mix in the almonds.

Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.

Nutrition Information per serving:

Calories 201; Fat 8g; Protein 8g; Carbohydrate 25g; Sugar 16g

[1] http://www.foodnetwork.com/recipes/giada-de-laurentiis/chia-seed-pudding.html?soc=socialsharingtw

 

Intermittent Fasting – the new weight loss trend?

Clock made of spoon and fork, isolated on white background

Fasting has been practiced for centuries around the world, typically for religious reasons. Now, intermittent fasting is becoming a trendy way to lose weight. But does it really work and should you try it?

There are a few variations of intermittent fasting:

Alternate day fasting was researched by Dr. Krista Varady who is an Associate Professor of Nutrition at the University of Illinois in Chicago. The idea is to alternate back and forth between eating about 500 calories one day and then eating a moderate high-fat diet the next day. In her research trials, she found that adults lost an average of 11 pounds in 12 weeks. Plus, the alternate day fasting lowered the participants’ levels of the “bad” LDL (Low Density Lipoprotein) cholesterol which helps to lower their overall risk for heart disease.

The 5:2 fasting diet is a modified version of the alternate day fasting diet. The general idea here, according to proponent Dr. Mark Mattson, is to eat no more than 500 calories on two non-consecutive days each week. On the other five days of the week, you can eat your usual diet. Mattson is a Professor of Neuroscience at the John Hopkins University. In his research, overweight and obese women who followed the 5:2 diet for six months lost just slightly more weight than women who were following a low calorie diet. Mattson is now exploring whether this diet can help improve brain health in seniors.

Time-restricted eating is another type of intermittent fasting where you only eat during a small window of time. This includes ideas such as a longer nighttime fast (for example, not eating from 7 pm to 6 am) or eating just one big meal a day instead of three typical meals. Animals who fast in these ways do lose weight, but there are hardly any scientific studies with people.

Here’s our advice:

1. Intermittent fasting is not easy.
In fact, 10 to 20% of participants who try intermittent fasting find it too difficult and quickly stopped. Those who stick with the diets admit that it is very challenging for at least the first few weeks.
2. Intermittent fasting isn’t a miracle weight loss cure. The studies show that you can lose about the same amount of weight whether you fast intermittently or just cut back on calories every day.
3. Intermittent fasting is NOT for everyone. For example, if you are pregnant, underweight or have type 2 diabetes, then intermittent fasting is not suitable and can be dangerous for you.
4. The best “diet” is the one you can stick with for the rest of your life. Healthy eating is about enjoyment, not deprivation. If you’re interested in trying intermittent fasting, perhaps start with the least extreme option of extending your nighttime fast. Think of the motto “Done after dinner.” Eat your dinner and then skip any bedtime snack. Refuel with a good breakfast in the morning.
5. Talk to a registered dietitian for safe and expert advice on diets and weight loss.

Sports Nutrition – top tips for athletes

running sports nutrition July 2016 flickr image
[Image source: Flickr]

The Rio Olympics are ON! We’re amazed at the commitment and performance of the athletes. You may know that sporting activities are enhanced by well-chosen nutrition strategies. Did you ever wonder what the top evidence-based nutrition tips are for athletes that help drive their best performance? Earlier this year, Dietitians of Canada published a summary of the latest scientific evidence in sports nutrition.[1] Whether you are a ‘weekend’ athlete or training for challenging events, here are our top tips that could help your performance be at its best.

Top tips for sports nutrition

  • Carboydrates are the key fuel for energy and eating them in balanced amounts is important to perform at your best. Studies show that during exercise that lasts longer than one hour eating carbohydrates increase endurance capacity which means you can cycle, run or play hockey longer and not run out of steam.
    Dietitians Tip: carbohydrate intake is not necessary if you exercise for less than 45 minutes. However, if you exercise with intensity for more than an hour but less than 2.5 hours in one duration, do consume about 30-60 grams of carbohydrates per hour. Many athletes use sports drinks or gels to top up their carbs during performance. It’s important for athletes to identify a personal plan that best meets their individual needs for energy, hydration and stomach comfort.
  • Protein builds muscle and performance. Eating the right amount of protein at the right time has critical implications for athletes. There is strong evidence that among athletes and recreationally active adults, eating protein (examples are egg, milk, casein, whey, lean meat) within the first two hours after exercise will boost the body’s muscle building capacity.
    Dietitian’s Tip: to build muscle eat 0.25-0.3 g protein/kg body weight (equivalent to 15-25 g of protein for most athletes) within the first two hours after exercise and as part of meals every three to five hours. If you are interested in protein supplements, whey is best since it’s a fast absorbing high quality protein. Very high protein intakes (ex. more than 40 grams per meal) after exercise will not boost muscle building further.
  • Hydration is important because during exercise your body loses extra water through sweat and could become de-hydrated. In sweat your body also loses minerals such as sodium and some potassium, calcium, and magnesium.  Depending on the sport or exercise you do, you could lose anywhere from 0.3 to 2.4 L (about 1¼ to 10 cups) of sweat per hour! Dehydration places strain on your body and you could get over-heated tired and hurt your performance.  Be sure to top up on fluids when you’re feeling thirsty and look for signs of dehydration such as dizziness, headache and muscle cramps.  The ‘pee test’ is a good way to check your hydration before exercise.  Aim for urine that is a pale yellow colour.
    Dietitian’s Tip: To stay well hydrated plan strategies for your fluid management before, during, and after exercise.  For example, drink water throughout the day and before exercise, drink 1-2 cups of fluid. Studies show that during exercise beverages with added flavour or sports drinks (which have added flavour, carbohydrate and electrolytes like sodium and potassium), generally result greater consumption and therefore better maintenance of hydration during intense exercise than plain water.[2]
  • Registered Dietitians are the most trusted nutrition experts to help you with your personalized nutrition plan that’s needed for top performance.  If you would like help with your eating pattern, a Registered Dietitian can assess your diet and give you recommendations  ‘for the appropriate type, amount, and timing of intake of food, fluids, and supplements to promote your optimal health and performance across different scenarios of training and competitive sport.’  You can access the position paper on Nutrition and Athletic Performance at: www.dietitians.ca/sports

[1] Dietitians of Canada (2016) Nutrition for Athletic Performance,  www.dietitians.ca/sports

[2] Dietitians of Canada (2014) Sports Hydration  http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Sports-Nutrition-(Adult)/Sports-Hydration.aspx

 

Does coffee cause cancer?

coffee cup

Nutrition is a relatively young science with new research constantly emerging. The recent headline about coffee and cancer is a good example of this.

Twenty-five years ago, the World Health Organization (WHO) had identified coffee as a possible carcinogen linked to bladder cancer. On June 15, 2016, the WHO updated their advice.

The WHO’s International Agency for Research on Cancer, which is an international working group of 23 scientists, reviewed 1000 scientific studies, and found that drinking coffee and maté (a tea made from the dried leaves of the yerba mate plant) is not linked to cancer. In fact, coffee may be protective against cancers of he liver and uterine endometrium.

The new findings however do see a connection between high-temperature beverages and their potential link to cancer. According to the WHO, drinking beverages (even water) that are very hot – which is defined as anything above 65°C (149°F) – is linked to a higher risk of cancer of the esophagus. It’s thought that the hot temperature scalds the delicate tissue in the esophagus. This damage may then trigger a faster turnover of the cells which in some cases can lead to out of control malignant growth.

Esophageal cancer is the eighth most common cancer worldwide with the highest incidence in Asia, South America, and East Africa where drinking very hot beverages is common. Maté is traditionally consumed at very hot temperatures (70°C). Certain countries such as China and Iran also tend to drink their teas prepared at very high temperatures, above 65°C or 70°C.

It’s likely that your favourite hot drink from the coffee/tea shop is made at very hot temperatures. Here are my tips for enjoying your hot cuppa:
– Allow your hot drink to cool down a bit before taking that first sip.
– Add some milk or cream to lower the temperature of your hot drink.
– Brew your own tea using hot but not scalding hot water.
– Stick to four cups of coffee or less (4 x 8 ounces or 4 x 250 mL) – any more will put you over your daily caffeine limit.

Bridging the Gap between Nutrition Science and Culinary Arts

ambition nutrition June 2016

We recently attended the AMBITION NUTRITION conference  at George Brown College in Toronto where academic professionals, dietitians, culinary experts, and industry leaders joined for an interactive day to examine the gaps and opportunities that exist between research, education, nutrition, diet, and culinary arts. Here are some of the top insights posted on twitter by thought leaders at #AmbitionNutrition…

  • “Public is confused about #nutrition says @Dmozaffarian” @SueMahRD
  • “@davidludwigmd advice is to replace highly processed casrbs we healthy fats #weightloss” by @SueMahRD
  • “Lets fall in love with food again! @MichaelMossC” by @SueMahRD
  • “Nutrition is emotional & personal – 1 person 1 meal at a time struggle” by @LuciaWeilerRD
  • “Food is #1 cause of poor health in the world-yet NOT on e-health record-pay more attention 2 diet 4 health @Dmozaffarian” by ‏@LuciaWeilerRD
  • “Diet quality is the driving force behind obesity” @Dmozaffarian by @JenniferSygo
  •  “Eat less and move more” advice (is too simple and) does not work!…” by‏ @JarRraSummer
  •  “Let’s not vilify foods & stop focusing on the bad ~ let’s flip this & add more good “back to basics” food to our day.” ‏@MairlynSmith
  • “Your diet is like dating. You have to get to know your diet or it will never last.” @DougMcNish
  • “It’s not the “bad” in the diet that causes problems. It’s too little of the “good” – Eat veg fish beans @Dmozaffarian” ‏@CaraRosenbloom
  • “It is all about the quality of your diet not calories in/out when it comes to wt loss & risk of disease @Dmozaffarian” by @ShaunaLindzonRD
  • “Villifying any food may be the gateway to orthorexia @JennSygo” by ‏@TrishBitesLife
  • “Creating a healthy and positive food environment has to come from the policy level, not the individual level.” @ConfessionsRD
  • “Good point re: menu labelling – may cause people to choose lower cal options regardless of their quality @Dmozaffarian” ‏by @chelseaallenrd
  • “Cilantro haters is not your fault! Blame the Soapy taste on your genes!” @elsohemy by @LuciaWeilerRD
  • “ Chefs make nutrition recos come to life! Dietitian says pick your fave veg oil!” by @LuciaWeilerRD

 

 

 

 

Dare to Compare… Ice cream vs Gelato

gelato ice cream 2016 JuneWith the start of summer, ice cream treats are a staple and gelato is becoming more popular. Do you know the difference between ice cream and gelato? Does gelato contain less dairy or have fewer calories than ice cream? Here’s the scoop!

Ice cream and gelato may look similar but are made quite differently and also have unique textures and different nutritional qualities.

How they’re made:  Ice cream’s first ingredient is cream, followed by added sugar. Ice cream is churned fast, whipping in a lot of air. This is makes ice cream fluffy and light.

Gelato on the other hand is made primarily with milk and added sugar. Gelato is churned very slowly, limiting the amount of air that’s mixed in. This gives gelato a thick and dense texture.

Nutritional qualities:  Gelato is denser than ice cream so a scoop of gelato weighs a bit more than the same size scoop of ice cream. (See chart below.) Calories in gelato are similar to those in ice cream and depend on the type of ingredients used. If you are concerned about fat content, gelato usually has less fat than regular ice cream because it is made with milk rather than cream.  Lactose is a naturally occurring sugar and the major carbohydrate in milk. Both ice cream and gelato contain lactose at about 3-6 grams/125 ml serving. [1]  Overall, gelato has more added sugar than ice cream resulting in higher carbohydrate content compared to ice cream.

Dietitian’s Tip:  Both ice cream and gelato are high calorie treats so stick to a small portion (1/2 cup or 125 mL) per serving.  Where possible, check the ingredient list and nutrition label to help you make informed decisions.

 

Characteristics Ice Cream[2] Gelato[3]
Key Ingredients Cream, sugar Milk, sugar
Churning Fast Slow
Density Fluffier, more air
(serving size weighs less per volume)
Denser, less air
(serving size weighs more per volume)
Serving size ½ cup (125 ml) 90  grams ½ cup (125 ml) 100 grams
Calories 200 200
Fat 12 g  9 g
Carbohydrate 20 g 25 g
Protein 4 g 4 g
Calcium 12 % DV 15 % DV

 

 

[1] Dietitians of Canada, Food Sources of Lactose (2013)

[2] Health Canada, Canadian Nutrient File Vanilla Ice Cream Food Code # 4158

[3] Vanilla Gelato Nutrition Facts Label

Health Canada announces three new health claims

Health pic from Sue June 1, 2016

In May 2016, Health Canada announced three new health claims:

1. EPA & DHA and blood Triglyceride Lowering

2. & 3. Polysaccharide Complex (Glucomannan, Xanthan Gum, Sodium Alginate) and Blood Cholesterol Lowering and Reduction of the Post-Prandial Blood Glucose Response

Foods containing the healthy fats EPA and DHA (0.5 g combined) may now carry a new health claim stating their potential triglyceride-lowering benefits. For example, a permitted claim might read, “85 g (1/2 cup) of canned pink salmon supplies 40% of the daily amount of omega-3 EPA and DHA shown to help lower triglycerides.”

Aside from that primary statement, appropriate products can also carry the additional statement “EPA and DHA help reduce/lower triglycerides,” Read the detailed info here.

The food ingredient that is the subject of two new health claims is a soluble and viscous dietary fibre (polysaccharide complex of glucomannan, xanthan gum, sodium alginate) sold under the brand name PGX® (PolyGlycopleX®). Researchers studied the carbohydrate quality of foods with PGX using the glycemic response, glycemic index. The benefits of added fibre in the form of PGX helped help lower blood cholesterol and moderate the blood sugar rise after a meal. Sample claim: “The consumption of the 5 g of PGX® provided with 1 cup (30 g) of cereal helps reduce blood glucose rise after a meal containing carbohydrates.”
The summary of assessment is available online.

Please feel free to contact us with your questions on food labelling and claims.