news & trends

Key Nutrition Trends for 2024 & Beyond

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

  1. One Health

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

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

  2. Sustainability

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

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

  3. Plant Forward

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

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

  4. Year of the Fibre

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

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

  5. Snackification

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

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

  6. Positive Relationship with Food

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

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

  7. Mood and Mind

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

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

  8. Successful Aging

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

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

  9. Processed Food Controversy

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

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

  10. Technology and AI

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

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

Contact us for comments or questions.

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

References:

 

 

New Food Label Reading Tool – Health Canada Update

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

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

Use these three steps to understand food labels

  1. Find the amount of food: 

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

  1. Use % daily value:

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

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

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

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

 

Make a healthier food choice

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

  • sugars
  • sodium
  • saturated fats

Some nutrients you may want more of include:

  • iron
  • fibre
  • calcium
  • potassium

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

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

5 Tips to Meet Diverse Dietary Needs

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

#1 Recognize the importance of food allergies

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

#2 Understand food intolerances and preferences

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

#3 Communicate clearly to customers

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

#4 Make simple menu swaps to accommodate dietary preferences

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

#5 Invest in training and professional development

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

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

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

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

 

 

What’s the benefit of eating locally and in season?

vegetables and fruit displayed at a market

Have you ever wondered if buying local food is a better choice? You’re not alone as more people want to know how and where their food and other products are grown and handled. Local food is also trending in the mainstream of grocers, restaurants, health care facilities and schools. In this article we consider what the term local really means and look at some of the benefits of eating local food.

What does the term ‘local food’ mean?

Most people think that ‘local’ refers to a short geographic distance between where the food was grown and sold. Since the term ‘local’ is largely unregulated and undefined, the area could mean 1 kilometer or 1,000 kilometers away from the point of purchase. Some advocates promote the ‘100-mile (160 km) diet’ as the geographic limit of local, but local food does not have to be such a short a distance.  The Canadian Food Inspection Agency (CFIA) says local food claims are valid for food produced within in the province or territory in which it is sold, or if sold across provincial borders it’s within 50 km of the originating province or territory.  The best way to find out what local means for a specific product is to ask the food seller – be that a grocery store retailer, the farm stand supplier or restaurant owner. You may get some different answers.  How would you define local food?  For the purpose of this article, we’ll go with the CFIA term local food, that is grown within your province or territory.

What are the benefits of buying local food?

Local food is fresh and tastes great

Local food is often harvested a few hours before it’s sold so food produced close to home is usually the freshest it can be.  Local fruits and vegetables are also harvested close to peak ripeness and flavour. When food is picked and eaten at the peak of freshness, it retains more nutrients and tastes better.  Check online what grows in season in your region. You can also eat local food during the winter months because root vegetables, pulses, grains, meats, dairy products are available year-round.

Local food offers seasonal variety

Local farmers may grow a variety of unique foods such as heirloom produce, which you might not find at the grocery store. Look for various types of your favourite vegetables and fruit and try different products.  Seasonal eating may mean eating in step with the agricultural harvest calendar and enjoying foods at peak flavour and ripeness. Embracing foods that are in season may also increase the variety of foods you’re eating. Dietitian’s tip: If raw produce is not in season locally then it probably is not locally produced.

Buying local can save money

Food produced close to home is often sold at a good price, and seasonal produce may be sold for even less. For example, if all the farmers have a lot of tomatoes, they may be willing to lower prices to sell them all. Planning meals around what’s in season also helps you save money. Canning or freezing well-priced seasonal vegetables and fruit is a good way to take advantage of lower prices and eating local all year long!

Local food supports communities

Local food creates community and connections. As we emerge from a long, socially isolating pandemic, loneliness is a rising problem. Meeting local growers, discussing foods unique to your region, discovering how your food is grown and harvested counters this trend.  Local food is a great experience and offers a place for people to meet each other and build meaningful human connections. Local food can also spark healthy conversations, whether at the farmers’ market, grocery store, local restaurant or farm-to-table gathering with family and friends.

Buying local preserves farms

Choosing local food aids your local economy. It helps keep local producers in business, creates jobs and promotes economic growth. When you buy local food, you are also helping to preserve valuable farmland. This also helps protect green space and habitats for wildlife to exist locally your communities.

Where to find local food in your region?

Farmers market

Farmers markets help meet the growing demand for locally produced food by providing a retail hub intended to sell foods directly by farmers to consumers. They’ve become an important connection between rural and urban communities with benefits that are felt throughout the community. At a farmers’ market you may discover products you can’t find elsewhere such as different variety of vegetables and fruits, unique cheeses, fresh or potted herbs, cut flowers, oven fresh baked goods, meat, fresh fish, poultry, or eggs from nearby producers.

Farmers markets are also a place where you get a chance to directly talk food growers, producers and vendors. Many small farmers are eager to talk about their growing methods and how they care for their animals. Take time to connect with them and discover more about the foods you buy and enjoy.

With more farmers markets opening every year, check online and with your local community associations to find out where they are in your region. In Ontario you can find a farmers’ market at this link Find a Farmers’ Market – Farmers’ Markets Ontario (farmersmarketsontario.com)

Pick your own

Some farmers may invite you to pick your own produce at the farm. By making a trip to a local farm you’re treating yourself to an experience of choosing your food from the field where it’s grown. Pick your own is especially valuable during the peak growing season and harvest times.  Check online for local farms that open their gates to pick your own customers.  In Ontario you can find an on-farm market or pick-your-own operation near you to purchase Ontario food at this link: Find a Farm – Farm Fresh Association (farmfreshontario.com)

Grocery stores

Some grocers are offering more local food.  Many of these foods will be clearly labeled in the store so you know what you’re buying and where it came from. At the grocery store, identify the area of origin for foods you buy and look for ‘local’ when possible.

Restaurants

When dining out, consumers are attracted to local foods especially while on vacation. Check out the menus online and look for menu items with local and seasonal ingredients. Some regions have government co-ordinated ‘eat local’ initiatives that include participating restaurant listings. In Ontario, the Culinary Tourism Alliance created the FeastON Certification. You can find a restaurant serving Ontario food on their menu at this link https://ontarioculinary.com/restaurants/

Community Supported Agriculture (CSA)

CSA provide a way to buy local seasonal vegetables and fruits directly from Farmers – often at a more affordable price. Farmers sell a set of number of shares, or memberships, to customers. The shares usually provide a container of vegetables or other seasonal farm products on a weekly or bi-weekly schedule during the growing season, depending on the growing conditions. CSA’s provide a market for local farmers, and both raw product and a farm connection for consumers.  You can find CSA’s near you by visiting your local community centre, municipal office or searching online.

Bottom Line:

Canadians increasingly value supporting a thriving local agricultural system. There are many benefits to exploring local food for individuals and the community.  Let’s start a conversation about the benefits of including some local foods in the diet and in menus.  Dietitians share credible information and can help find ways to maximize this opportunity and navigate around challenges.

Further Reading and more information:

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

Contact us for comments or questions.

Does Eating Veggies Protect Your Heart? Trending Research Translated for Wellness

Image Source: Bigstock, Canva

A recent study made media headlines questioning whether eating veggies really protected your heart. Since eating ‘lots of veggies’ has been the mainstream nutrition recommendation for promoting health and wellness, we thought a closer look into this new research was warranted. Here we bring you the Dietitians’ translation of the science into meaningful advice to support healthy living.

The Study [1]

Published in the Frontiers of Nutrition, a new study by researchers from the University of Oxford, the University of Hong Kong, and the University of Bristol involved nearly 400 000 British adults and 12 years of follow up. There are strengths in the diverse team and sample size. The study initially found that the people who consumed the highest amount of vegetables had a 10% lower incidence of cardiovascular disease compared to the people with the lowest vegetable intakes. However, when they adjusted for socioeconomic and lifestyle factors (including physical activity, body weight, high blood pressure, smoking and other nutrients) any protective effect of vegetable intake became much less important. [2]  This surprising finding resulted in the headlines ‘Eating vegetables may not protect against heart disease.’

Low quality evidence

  • Very low vegetable intakes
    The study says the “Mean intakes of raw and cooked vegetables were 2.3 and 2.8 tablespoons/day, respectively”. This amount is very low, less than half a serving per day!  Healthy dietary guidelines recommend much more than this. For example, the WHO suggests consuming at least 400 g (i.e., five portions) of fruit and vegetables per day excluding potatoes, sweet potatoes, cassava and other starchy roots to improve overall health and reduce the risk of cardiovascular disease. [3]
  • Observational study errors
    One of the limitations of this observational study was that all data was self reported and vegetable intakes may not have been reported accurately, causing measurement errors. It is possible that the study participants had difficulty visualizing their vegetable intakes as their number of “heaping tablespoons”, which the questionnaire asked them to estimate for their vegetable intakes.1
  • Inconsistent with current evidence
    This is one surprising study whose findings are not supported by the significant amount of existing data. Current mainstream evidence shows higher vegetable consumption promotes health and reduces the risk of cardiovascular disease.

Our Recommendations

Keep eating plenty of vegetables and fruit for health including your heart health! Make veggies and fruit half your plate at each meal. Pile your plate with colour and eat at least one dark green and one orange vegetable each day.

Do you have a food or nutrition question? Ask us! Registered Dietitians look beyond fads to deliver reliable, life-changing advice.

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

[1] Feng Q, Kim JH, Omiyale,  Bešević j, Conroy M, May M, et al. Raw and cooked vegetable consumption and risk of cardiovascular disease: a study of 400,000 adults in UK biobank. Front Nutr. 2022 Feb; 9:831470. doi: 10.3389/fnut.2022.831470. Available at: https://www.frontiersin.org/articles/10.3389/fnut.2022.831470/full

[2] Dietitians of Canada, PEN Nutrition (2022) Available at: https://www.pennutrition.com/TrendingTopic.aspx?id=29382 (PEN registration required to access)

[3] Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003. Available at: WHO_TRS_916.pdf

Why Does Magnesium Matter for Health?

Image Source: Bigstock, Canva

Magnesium is a hot topic and clients are asking what does it do?

Magnesium is an important mineral in the body. It plays a role in over 300 body enzyme reactions. Its many functions include producing energy, making body protein, and building bones and teeth. Magnesium also supports muscle and nerve function by helping our muscles relax and contract. Magnesium has a role in regulating blood pressure, blood sugar levels and may help protect against heart disease. Magnesium helps maintain a healthy immune response.

Magnesium is becoming a hot topic lately because research shows that many people are not getting enough magnesium in their diet. More than 34% of Canadians over the age of 19 consume less magnesium that would meet their nutrient requirement. [1] Although a true deficiency is rare in healthy people, because the body can compensate for lower magnesium intakes by reducing its loss in the urine and taking magnesium from deposits stored in your bones.  If you don’t consume enough magnesium, a concern is that you may not have enough of this important mineral stored to keep yourself healthy and protect your body against heart disease and immune disorders. [2]

How much magnesium do you need?[3]

Adult men need 400-420 milligrams daily and adult women need 310-320 milligrams magnesium every day.

Supplements provide non-food sources of magnesium. The tolerable upper intake level for non-food sources of magnesium is 350 milligrams / day. This amount would be in addition to the magnesium provided by food. Consult with your doctor or dietitian if you have any questions about non-food sources of magnesium in your diet. This is especially important because magnesium supplements can interact with some medications, so do discuss supplements with a health care provider before taking one.

Where is magnesium found in food? [4]

Magnesium is found in many foods.

The best sources of magnesium are nuts and seeds. Here are some examples:

  • Pumpkin seeds, ¼ cup (60 mL) of has 317 mg magnesium (about 10 medium nuts) [5]
  • Brazil nuts ¼ cup (60 mL) has 133 mg magnesium
  • Nuts (almonds, pine nuts, cashews, mixed nuts etc.) ¼ cup (60 mL) have 79-98 mg magnesium
  • Soybeans (edamame) frozen or prepared ¾ cup (175mL) has 73 mg magnesium

Other magnesium-rich foods are dark green leafy veggies including spinach and Swiss chard with
½ cup (125 mL) cooked dark greens delivering about 80 mg magnesium.

Magnesium is also found in legumes (dried beans, peas, lentils), grain foods like fortified breakfast cereals, bread, rice; soy foods like soymilk and tofu; peanut butter, avocados, potatoes, dairy yogurt and milk.

Bottom line

About one third of Canadians consume less than the average requirement for magnesium. Be sure to include plenty of magnesium rich foods in your diet. Inadequate nutrient intake can lead to nutrient deficiencies that may negatively affect the quality of your life.

Do you have a food or nutrition question? Ask us and we’ll feature it in our Ask a Dietitian posts. Registered Dietitians are the most trusted food and nutrition experts who are committed to helping Canadians enjoy nutritious, sustainable, and affordable and healthy eating.

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

 

[1] Health Canada (2012) Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? Available at

art-nutr-adult-eng.pdf (canada.ca)

[2] Duyff Academy of Food and Nutrition (2017) Complete Food & Nutrition Guide

[3] Dietitians of Canada-UnlockFood.ca (2019) What You Need to Know About Magnesium Available at What You Need to Know About Magnesium – Unlock Food

[4] Alberta Health Services (2019) Magnesium and Your Diet. Available at Magnesium and Your Diet (albertahealthservices.ca)

[5] Government of Canada, Health Canada, Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/serving-portion.do?id=2544

Ingredients for a healthier tomorrow – Nutrition Month 2022

Image Source: Dietitians of Canada

 

Canadians are looking for healthier ways of eating, a healthier planet and affordable food. To celebrate the 40th annual Nutrition Month, dietitians are focusing on the connection between food, public health and the environment. The sustainability movement has been growing in Canada and around the world. In this blog we define some key ingredients for a healthier tomorrow and sustainable food system.

Key Ingredients for a healthier tomorrow [1]

You probably know that dietitians provide life changing advice on nutrition and food choices to manage illness and promote health. But many dietitians are also involved in these areas of sustainability that could help create a healthier tomorrow.

  • Improved Food Security
    • “Food and nutrition security exists when all people at all times have physical, social and economic access to food, which is safe and consumed in sufficient quantity and quality to meet their dietary needs and food preferences, and is supported by an environment of adequate sanitation, health services and care, allowing for a healthy and active life.”[2]
  • Food Literacy
    • “Food literacy includes five main interconnected components: food and nutrition knowledge; food skills; self-efficacy and confidence; food decisions; and external factors such as the food system, social determinants of health, and socio-cultural influences and eating practices.”[3]
  • Food Sovereignty
    • “Food Sovereignty is the right of peoples to healthy and culturally appropriate food produced through ecologically sound and sustainable methods, and their right to define their own food and agriculture systems.”[4]
  • Sustainable Food Choices (Diets)
    • “Sustainable Diets are those diets with low environmental impacts which contribute to food and nutrition security and to healthy life for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically fair and affordable; nutritionally adequate, safe and healthy; while optimizing natural and human resources”[5]
  • Sustainable Food Systems
    • A food system that delivers food and nutrition security for all in such a way that the economic, social and environmental bases to generate food security and nutrition for future generations are not compromised.”[6]  Figure 1 summarizes what sustainable food systems look like in Canada.

Figure 1. Source: Dietitians of Canada (2022) Nutrition Month Activity Guide

How to join the conversation and support action  

It can be challenging to know where to start with change towards a healthier you and a healthier planet. The Dietitians of Canada share 5 tips for reducing the environmental footprint of your diet:

  1. Reduce food waste
    Check out our tips to Double down on reducing food waste, Put the freeze on food waste, and
  2. Eat to satisfy your hunger and support your health
    Read more tips on 5 smart snacks and What’s Your Food Personality? 
  3. Buy local products
    Read more about the meaning of local!
  4. Choose a healthy and balanced diet
    Read our highlights from a sustainable eating conference
  5. Talk to a dietitian for credible, life changing advice
    Read more about Why work with a dietitian?

Do you have a food or nutrition question? Ask us and we’ll feature it in our Ask a Dietitian posts. Registered Dietitians are the most trusted food and nutrition experts who are committed to helping Canadians enjoy nutritious, sustainable, and affordable and healthy eating.

 

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

[1] Dietitians of Canada (2022) Nutrition Month Activity Guide https://www.dietitians.ca/News/2022/Nutrition-Month-2022-Ingredients-for-a-Healthier-T

[2] Committee on World Food Security, Food and Agriculture Organization (2012) https://www.fao.org/3/MD776E/MD776E.pdf

[3] Nutrition Connections. Effective education strategies to increase food and nutrition knowledge in children and youth (2019) https://nutritionconnections.ca/resources/effective-education-strategies-to-increase-food-and-nutrition-knowledge-in-children-and-youth/

[4] What is Food Sovereignty. Food Secure Canada (Accessed 2022) https://foodsecurecanada.org/who-we-are/what-food-sovereignty

[5] Burlingame B, Dernini S. Sustainable Diets and Biodiversity: Directions and Solutions for Policy, Research and Action. (2012) https://www.fao.org/3/i3004e/i3004e.pdf

[6] Nutrition and Food Systems. A report by the High Level Panel of Experts on Food Security and Nutrition of the Committee on World Food Security (2017) https://www.fao.org/fileadmin/user_upload/hlpe/hlpe_documents/HLPE_Reports/HLPE-Report-12_EN.pdf

Why work with a dietitian?

DIETITIANS SERVICES (SOURCE DIETITIANS OF CANADA)

Nutrition is a hot topic. You may have a growing desire for better nutrition as a way to improve your healthy and productivity.  Research shows that nutrition counselling with a dietitian is a good investment for your health and wellness. Here are some common questions we get asked about working with a dietitian.

Why should I consult a dietitian?

Dietitians translate scientific research into practical solutions. They work with you to help you feel your best. Dietitians can provide:

  • Tips and healthy recipes to help you plan, shop for and cook healthy meals for your family
  • Information to help you interpret food labels, the latest food trends and diets
  • Support to improve your relationship with food and be mindful of your eating habits
  • Individualized Counselling to help you:
    • manage your weight, food allergies and intolerances or digestive issues
    • get the most from your workouts
    • prevent and manage chronic diseases like diabetes, heart disease, high blood pressure, cancer and kidney disease
  • Guidance on how to feed your baby, a “picky” eater, or an active teenager
  • Advice on whether you need a vitamin or mineral supplement based on your health needs.

Why are nutrition services important?

Health concerns are on the rise

  • 44% of Canadians over age 20 have at least 1 chronic health condition
  • 11 million Canadians live with diabetes or prediabetes
  • More than 2.6 million Canadians suffer from food allergies

Canadians want better nutrition

Canadians are increasingly more aware of their food choices, shopping smarter, and opting for better nutrition now more than ever before.  Although provincial health plans don’t provide adequate coverage, many employee and private health insurance plans cover Registered Dietitian led Nutrition Counselling sessions.

Manage your Health

Good nutrition improves health and reduces health risks that can lead to illness or high prescription drug use.

  • Lowers risk for and helps manage type 2 diabetes
  • Improves weight, blood pressure, cholesterol levels
  • Controls digestive issues and food allergies

Your best choice for nutrition services are Registered Dietitians…hands down!

Dietitians are Specialized

Dietitians must pass university and licensing exams, undergo rigorous practical training, and commit to staying on top of emerging research, skills and techniques in food, nutrition and health.

Dietitians are Regulated

Dietitians are the only nutrition practitioners that are licensed and regulated in every province in Canada. Just like a nurse or physiotherapist, dietitians hold a protected designation. Look for the letters RD (registered dietitian) or PDt (professional dietitian) DT.I or Dt.P, after your health care professional’s name depending on the province.

Dietitians are Health Care Professionals

Dietitians belong to a national association that promotes the highest level of professional standards through extensive training, knowledge sharing and a powerful evidence-based nutrition database – a leading resource for nutrition professionals around the world.

A Dietitian can unlock the power of food for your healthy living. Ask us how. Connect with us

Food & Nutrition Trends 2022

A paper grocery bag filled with lettuce, red pepper and a carton of eggs

Food prices, sustainability and the ongoing COVID-19 pandemic will be the key influences on our eating habits and practices this year. Here’s our roundup of the top 10 food and nutrition trends to watch in 2022.

1. Pantry to Plate

Who can forget the sourdough baking craze in 2020? The cooking and baking skills we built at the beginning of the pandemic will stick with us. With food prices expected to rise 5 to 7% this year, an average family of four can expect to pay an extra $966 in groceries this year according to the annual Canada’s Food Price Report. Consumers will be looking for creative ways to use up those ingredients at the back of the pantry and fridge. What’s more, this trend will help to tackle food waste in our kitchens.

 

2. Streamlined Menus

Look for smaller menus as restaurant operators are adapting with potential supply chain snags. They’ll be innovating with local ingredients already on hand and opting for simple prix fixe menus rather than bringing in new SKUs. Food and Wine magazine reports that with rising food prices, chefs will be taking creative approaches to minimize waste and streamlining their menus to effectively manage their costs.

 

3. Plant based – The Next Generation

While sales of plant-based burgers appear to be declining, food giants such as Unilever are still committed to offering plant-based options to help reduce the environmental impact of the global food chain. In fact, the company is calling for public health strategies that facilitate the transition to a balanced diet with more diverse nutrient-dense plant foods through consumer education, food fortification and possibly supplementation. Insights from the 2022 Trend Report by Nourish suggests that there are gaps in plant-based categories like snacks, desserts and bakery. Keep your eyes out for novel plant-based ingredients and offerings.

 

4. Bye Bye Plastics

­Not only are sustainability and climate concerns driving our food choices, but they’re also inspiring positive changes in the use of plastics. Just last month, Walmart Canada officially announced the elimination of single use plastic bags from in-store shopping as well as online grocery pickup and delivery orders from each of their 400 stores across the country. This would amount to eliminating almost 750 million plastic bags each year. Biodegradable, compostable cucumber wraps are already on the market, and we can expect to see more innovations from grocers and food manufacturers.

 

5. Packaging

With a move towards take-out and meal delivery, chefs surveyed in the “What’s Hot 2022 Culinary Forecast” by the National Restaurant Association have actually ranked packaging four times in their top 10 trends for 2022:

  • Trend #1 – Packaging that is sustainable / reusable / recyclable
  • Trend #2 – Packaging that travels intact to maintain food quality
  • Trend #3 -Packaging that retains temperature
  • Trend #9 – Packaging that is tamper proof for food security

 

6. Immunity Support

As the pandemic continues, immunity remains top of mind. Findings from the 10th annual “What’s Trending in Nutrition” survey commissioned by Today’s Dietitian and Pollock Communications predicts that immunity support will remain a key purchase driver for 2022. Instead of “boosting” the immune system, consumers will realize that daily nutrition is important to keep the immune system strong and functioning well. Key supports for the immune system include protein, probiotics, selenium, zinc and vitamins A, C and D. Other purchase drivers identified from the dietitian survey are: affordable and value-based items, as well as food and beverages which offer comfort and emotional well-being.

 

7. Digital Do’s and Don’ts

Digital ordering capabilities, QR menus and touchless payment options will continue to become mainstream in restaurants and food service. In the survey of almost 1,200 dietitians, 90% of them cited online food shopping as the biggest trend from the pandemic that they believe will continue. This will compel marketers to reimagine ways to reach consumers on virtual shopping platforms, such as online promotions, digital coupons and immersive virtual branding experiences. On the other hand, the digital world is fuelling false nutrition news and dietitians say that social media is the top source of nutrition misinformation, with friends / family coming in second, and celebrities a close third.

 

8. Fuel for Remote Working & Learning

Working remotely from home, hybrid work models and even online schooling mean that more breakfasts and lunches will be made and enjoyed at home. Nestle USA predicts that consumers will be on the lookout for more at-home breakfast and lunch options such as heat-and-eat meals. According to top chefs, breakfast trends will include non-traditional proteins such as chorizo or vegan bacon, plant-based breakfast sandwiches and egg-base breakfast bowls. For lunch, trends point to globally inspired salads and grain-based bowls.

 

9. Non-alcoholic Beverages

Research from Whole Foods and The Hartman Group are noticing a growing community of “sober curious” millennials and Gen Z-ers. During pandemic lockdowns and restrictions on indoor gatherings, consumers are taking a more mindful approach to enjoying alcohol and embracing a world of “dry-solation”. Enter beverages without the buzz such as dealcoholized wines, low-alcohol beers, mocktails, and drinks with functional ingredients and adaptogens to enhance mood and relaxation.

 

10. Top 5 Regional Cuisines

Chefs surveyed by The National Restaurant Association and the American Culinary Federation predict that these top 5 regions and cuisines will influence the menus of 2022:

  1. Southeast Asian – Vietnamese, Singaporean, Philippine
  2. South American – Argentinian, Brazilian, Chilean
  3. Caribbean – Puerto Rican, Cuban, Dominican
  4. North African – Moroccan, Algerian, Libyan
  5. Western African – Nigerian, Ghanan, Western Saharan

 

Which of these trends are you most excited about? How can you leverage these trends for your business and product innovations? Connect with us at info@n4nn.ca and let’s shape the future of food and nutrition together!

 

– Written by Sue Mah, MHSc, RD, PHEc, FDC – Award-winning Registered Dietitian & Co-Founder, n4nn

9 Traditional Treats to Enjoy During the Lunar New Year 

Round tin box with dried fruits, nuts, roasted melon seeds, crackers with best wishes inscription and tangerines for Lunar New Year celebration
The Chinese Tray of Togetherness – a round tin box with dried fruits, roasted watermelon seeds and other treats for the Lunar New Year celebration. 

 

The Spring Festival, also known as the Lunar New Year, is the most celebrated holiday in Chinese communities worldwide. This year, the first day of the two-week celebration falls on February 12. Many activities are part of the celebration, such as putting up decorations, having a reunion dinner with family, and giving “lucky money” red envelopes.

Aside from these primary activities, assembling the Tray of Togetherness is also an important ritual. The Tray of Togetherness is a red or a black box comprised of six or eight compartments.

Traditionally, sweets are part of the box to bless one to have a sweet life. Like many celebratory foods eaten during this time, each food included in the box bears a homophonic pun with a specific good omen.

The box is presented to guests when they visit the host’s home as a way for the host to pass on luck and blessings. While the pandemic prohibits people from visiting one another, the box is still put together because it also implies luck and fortune will come to the home the year ahead.

What’s inside the Tray of Togetherness

To assemble the box, families generally choose treats related to fortune, family ties and health. Some examples are:

Red watermelon seeds – Red symbolizes happiness, and the word ‘seed’ in Chinese stands for fertility.

dried red watermelon seeds

 

 

 

 

 

 

Dried candied lotus seed – Also related to fertility, the white lotus seeds carry an additional symbolic meaning: to have many descendants.

dried candied lotus seeds

 

 

 

 

 

 

Dried candied coconut – Come in the forms of strips and chunks; these imply togetherness, where a family of generations are bonded together.

dried candied coconut

 

 

 

 

 

 

 

Dried candied lotus root – The homonym for lotus root is abundance year after year.

dried candied lotus root

 

 

 

 

 

Dried candied winter melon – The dried candied winter melon pieces are rectangular strips as if they represent an individual from head to toe. They are a symbol of good growth for children and good health for all.

dried candied winter melon

 

 

 

 

 

Dried kumquats – In Chinese, the word kumquat is translated as “gold orange,” which symbolizes luck and wealth.

dried kumquats

 

 

 

 

 

Other Lunar New Year Foods 

Along with the sweets eaten in the Tray of Togetherness, other traditional snacks are part of the celebration, including:

Year Cake (Nian Gao or Chinese Glutinous Rice Cake) – The year cake implies prosperity year after year. It can be enjoyed as a sweet or a savoury item, as a New Year dish, or as an all-year-round food, depending on regional culture.

Nian Gao or Chinese glutinous rice cake

In Cantonese cuisine, the year cake is enjoyed explicitly during the New Year. Comprised of glutinous rice flour and brown sugar, the year cake is sliced into pieces before serving. Generally, the slices are steamed or pan-fried.

For the pan-fried method, specifically, the year cake slices are dipped into an egg wash before cooking for a crispy exterior and a chewy interior.

Crispy triangles – Like the year cake, crispy triangles can be savoury or sweet, depending on the fillings typically used in the regional culture. From the umami-flavoured filling with Chinese sausages, pork and shitake mushrooms to the sweetness offered by the peanut, sesame and sugar filling, these fillings are wrapped inside a glutinous rice dough before they are deep-fried in a wok.

crispy triangle pastries

 

The crispy triangles resemble the gold-coloured, boat-shaped ingots, a currency used in ancient China. Eating these symbolizes wealth will come generously to one.

 

Sesame doughnuts – Finally, sesame doughnuts, also known as “laughing dates,” are deep-fried, wheat flour-based crunchy balls. When one takes a bite, the balls look like a laughing mouth, depicting bringing happiness and laughter to the family.

sesame donut pastries

 

 

 

 

 

 

Wishing you and your families a happy and prosperous New Year!

headshot of Novella LuiGuest blog written by Novella Lui, RD, MHSc – Novella is a registered dietitian and a nutrition communications strategist who is passionate about creating engaging content for a wide array of audiences.  You can find her at www.novellard.com or on Instagram @LiveToNourishRD.

 

Image sources: Adobe Stock, 699pic.com, gotrip.hk, pixtastock.com

 

 

February signals Black History Month and Heart Month

L.Weiler, Canva

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

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

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

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

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

Here are some resources we found informative:

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

Reference List:

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

International Year of Fruits & Vegetables 2021

 

colourful fruits and veggies arranged in a circle to create an image of a person's face. This is the logo for the IYFV 2021.

 

IYFV 2021. It stands for the International Year of Fruits and Vegetables 2021, declared by the Food and Agriculture Organization (FAO) of the United Nations (UN).

IYFV 2021 is dedicated to raising global awareness about the important role of fruits and vegetables in human nutrition, food security and health as well as in achieving the UN’s sustainable development goals.

Here’s a summary of the key messages:

Harness the goodness

Fruits and vegetables have multiple health benefits, including the strengthening of the immune system, that are essential for combating malnutrition in all its forms and overall prevention of non-communicable diseases. This is becoming increasingly important during the COVID-19 pandemic.

Live by it, a diverse diet

Fruits and vegetables should be consumed in adequate amounts daily as part of a diversified and healthy diet. The FAO recommends eating 400 grams (about 5 servings) of fruits and vegetables every day.

Respect food from farm to table

The high perishability of fruits and vegetables needs special attention to maintain their quality and safety through appropriate treatment and handling across the supply chain from production to consumption in order to minimize loss and waste.

Innovate, cultivate, reduce food loss and waste

Innovation, improved technologies and infrastructure are critical to increase the efficiency and productivity within fruits and vegetables supply chains to reduce loss and waste.

Foster sustainability

Sustainable and inclusive value chains can help increase production, help to enhance the availability, safety, affordability and equitable access to fruits and vegetables to foster economic, social, and environmental sustainability.

Growing prosperity

Cultivating fruits and vegetables can contribute to a better quality of life for family farmers and their communities. It generates income, creates livelihoods, improves food security and nutrition, and enhances resilience through sustainably managed local resources and increased agrobiodiversity.

 

As business dietitians, we are skilled in translating the science of nutrition into practical advice for consumers and businesses. Contact us to discuss how you can leverage IYFV 2021 for your product marketing and communications.

 

Introducing the NEW Dietary Guidelines for Americans 2020-2025

On December 29, 2020, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) released the latest U.S. Dietary Guidelines for Americans for 2020-2025. Every five years, these science-based guidelines are updated to offer the most current advice on “what to eat and drink to promote health, reduce risk of chronic disease, and meet nutrient needs.”

Key message – Make every bite count!

Americans’ health is suffering.  According to the USDA, 6 in 10 adults are living with chronic illness, including type 2 diabetes, cardiovascular disease and osteoporosis that are often related to poor-quality diets. Following the Dietary Guidelines can help improve Americans’ health and it’s never too late to start dietary improvements.  People at any stage of life can make every bite count and benefit from changing to more nutrient-dense forms of foods and beverages.

How are Dietary Guidelines used?

The US Dietary Guidelines have a significant impact on nutrition in the United States.  The Dietary Guidelines form the basis of all federal nutrition policy and programs including nutrition resources. They also guide local, state, and national health promotion and disease prevention initiatives. The Dietary Guidelines are adapted by health professionals to meet specific needs of groups and individuals.

What’s new and what’s the same?

Here’s a snapshot of what’s new and what’s not in the USDA Dietary Guidelines 2020-2025 and what it means to people and businesses.

  1. NEW – 4 overarching Guidelines in the 2020-2025 edition
    • Follow a healthy dietary pattern at every life stage.
    • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
    • Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
    • Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
  2. NEW – Guidance across all life stages now includes infants and toddlers.

    From pregnant and breastfeeding mothers to older adults, nutrition advice is provided in the Dietary Guidelines for all life stages. The edition also emphasizes that it is never too early or too late to eat healthy!

    • For first time ever the guidelines include advice for children less than 2 years of age. This will help parents know how to start their infants and toddlers out with a healthy diet. Specific recommendations include:
    • Introduce potential food allergens including eggs, peanuts and dairy to children early to help reduce the risk of developing food allergies.
    • Avoid added sugars for infants and toddlers.
  3. NEW – Call to action: ‘Make every bite count’ with same 5 food groups and ‘MyPlate’ model 

    USDA continues to use 5 food groups including dairy, unlike the Canadian Food Guide. Both Food guides recommend half the plate be filled with vegetables and fruit.  Here is how the key consumer messages appear based on the new guidelines ‘Small Changes Matter, Start Simple’ resource:

  4. SAME – Key recommendations limit saturated fat, added sugars, sodium and alcohol
    • Limit saturated fat to less than 10% of calories per day starting at age 2.
    • Limit added sugars to less than 10% of calories per day for ages 2 and older; Avoid added sugars for infants and toddlers.
    • Limit sodium intake to less than 2,300 mg per day (or even less if younger than age 14).
    • If consumed by adults, alcoholic beverage guidance remains the same as previous years:
    • 2 drinks or less per day for men and 1 drink or less a day for women. Pregnant women should not drink alcohol. Some experts are disappointed because the Scientific Advisory? Committee recommended further limiting alcohol intakes to just one drink a day for both men and women however this was not reflected in the final guidelines.
  5. SAME – Lack of mention about food insecurity and food systems.

Some food and nutrition advocates were hoping to see guidance on sustainably, climate change and information about food systems including activities involving the production, processing, transport in addition to the consumption of food.  The Dietary Guidelines received some criticism for these exclusions.

The bottom line:

This is a comprehensive 164-page guidance document on what the average American should eat and drink to promote health and prevent chronic disease. For most people the takeaway from these guidelines should be forming healthy dietary patterns. “For lifelong good health, make every bite count with the Dietary Guidelines for Americans”.

Consult with Registered Dietitian to discover what the guidelines mean for your nutritional requirements, personal health and wellness or your food and nutrition business.

Want to discover more about how to make the Food Guide work for you and your business? Contact us now for a presentation / workshop.

Written by: Lucia Weiler, BSc, RD, PHEc, Co-Founder Nutrition for NON-Nutritionists

Five growing trends in food innovation

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

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

1 Covid 19 disruption in food purchasing

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

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

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

2 Clean labels

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

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

3 Plant based

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

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

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

4 Food safety*

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

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

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

* Source: Health Canada, CFIA, CDC

5 Well-being & immunity

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

 

Nutrition for NON-Nutritionists Services     www.n4nn.ca
 
 
  • Food innovation and labelling support
 
  • Trends, innovation & strategic marketing
 
  • Monthly community newsletter (sign up here)
 
  • Social media tips and sparks (follow us @Nutrition4NonN)

 

 

Be Well! Navigate the grocery aisles efficiently during COVID19

Getting in and out of a grocery store fast is more important than ever during the COVID19 pandemic. Health experts ask us to stay at home as much as possible which means limiting the number of shopping trips to a minimum. Once you arrive at the grocery store keeping a safe 6 foot distance from others is a new skill for many people including myself. It’s also important to navigate the aisles efficiently. Somehow it doesn’t seem OK any more to forget something and have to run back through the store to find it.

To help you stay well we created an efficient grocery shopping list. We really like this template because it prompts meal planning so you buy only what you need. We also limited the number of items to make your trip more manageable.   You’ll notice the list is organized in categories that follow the grocery store layout to help you get in and out of the store fast.

Here is how you can use it:

  1. Create a meal plan.
    Before going to the grocery store consider the meals you’d like to make in the upcoming week. Make a note of the most important items you need in case your trip is stressful and you don’t get through your whole shopping list.
  2. Complete your efficient grocery shopping list *
    Print out a copy of the Be Well! Efficient grocery shopping list (see link below) and keep it in your kitchen. You can ask others you live with to help complete the list so everyone contributes to the eating plan. When the list gets full, you’ll know it’s time to go shopping.
  3. Navigate the aisles efficiently
    When you arrive at the store pick the aisles with the least number of people and keep your physical distance 6 feet from others. Make your way through the store quickly and efficiently. Because your shopping list is short you won’t need a pen to check off the list.

Keep well and good luck grocery shopping!

* Print off your copy of the shopping list by clicking on this link and then the image.  Be Well! Efficient Grocery Shopping List N4NN dietitians

Watch our one minute VIDEO summary and tips on efficient grocery shopping here:

Serving food safely during COVID-19

Since COVID19 arrived, you already know about the importance of hand washing. This is a great first step in handling food safely. Remember to use the WHO method to wash your hands every time before touching food or setting the table.

When it comes to serving food safely there are some additional simple steps you can take to help you keep germs at bay. For example, don’t let your fingers touch the surfaces of of dishes or utensils that come into contact with mouths or food. Here are some examples and tips to help you build your healthy habits and serve food safely during COVID-19 and beyond.

  1. Don’t put your thumb on top of a plate to hold it.
    Hold plates underneath with your thumb on the rim.
  2. Don’t touch the inside or lip of a cup.
    Use the cup handle instead
  3. Don’t let others touch the lid of your beverage container that comes in contact with your mouth!
    Ask the cup to be handed to you and place the lid on yourself.
    If others bring you a lidded cup consider removing it before you drink it.
    Pour canned or bottled beverages into a clean cup instead of bringing the can or bottle to your lips.
  4. Keep your hands off  the bowl of a spoon or prongs of a fork.
    Grip utensils by the handle and don’t let handles touch the food.
  5. Don’t share dishes, drinking glasses, cups, eating utensils.
    Wash your dishes well in hot soapy water after each use.

Keep well and remember it is important to get information from credible, trustworthy sources during this time. Dietitians are regulated health professionals committed to providing evidence-based advice and information that is tailored to your personal needs and challenges. For the latest and most up-to-date information on COVID-19, visit Health Canada at www.canada.ca/coronavirus

Top 10 food & nutrition trends for 2020

Image: Canva

Are you looking to keep up with food, beverage and nutrition trends? As dietitians we love helping people unlock the power of food for health and wellness. Our team is on top of food and nutrition movements and we know how to translate the latest science on key trends. Here we share some highlights that are of interest to many of our clients.

  1. Fragmented food communities
    Consumers are splitting into ‘tribes’ to meet their health goals based on philosophies and preferences. Wellness communities are emerging that bring people closer together.
  2. Food as medicine
    What’s a fact what’s a myth? Celebrity opinions, friends/family, blogs and social media influence food choices but there are risks! Personal beliefs and opinions may be confused with scientific evidence and hold people back from achieving their health goals. To unlock the power of food for health, look for credible science based facts from registered health experts.
  3. Fat has rehabilitated
    What are healthy fats and how are they good for you? Discover fat quality for health and culinary arts.
  4. Protein sources are pivoting
    Plant forward proteins are all the rage, but do you know how to get enough? What’s happening to meat, dairy and alternatives?
  5. Carbohydrates are under the microscope
    Are all sugars created equal? Discover the dietitians’ Carb quality meter for best bets.
  6. Vitamins, Minerals and phytochemicals have important health impact
    Vitamins and Minerals are powerful partners in health & wellness. Which are of key public health significance? Determine the latest science behind other food compounds such as antioxidants and anti-inflammatory agents.
  7. Shifting focus to food relationships & mental health
    Healthy eating is about so much more than food – how people eat is important too. Look for mindful eating, enjoying food and the power of planning to eat well and live well.
  8. Digestive comfort
    Get to know your microbiome & how to be a good host to your friendly gut bacteria.
  9. Taking care of our planet
    Sustainability and waste reduction are here to stay. What can you do to make a positive difference?
  10. Taking care of people – health and wellness as a business strategy
    The future is bright for integrating health science and wellness into workplaces. From recruiting to retention and employee assistance programs (EAP) dietitians help people and businesses unlock the power of food for healthy living.

Do you want to leverage food and nutrition trends for yourself and your business?
Studies show the strength and benefit of interprofessional, collaborative teams in business and education. Dietitians can enable a culture of change that supports healthy living for all Canadians. We translate the science, look beyond the fads and gimmicks to deliver reliable, life changing advice. Contact us with your questions! We’d love to hear from you.

Join us for the 13th annual Nutrition for NON-Nutritionists course on April 28, 2020.
Get our expert nutrition insights, trends & sparks!

Register at www.NutritionForNonNutritionists.com

Spot the Nutrition MYTHS & ask for the FACTS

Image: Bigtsock

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

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

Top 10 tips to spot the Nutrition MYTHS:

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

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

Canadians’ Eating Habits

People eating together

Since 1989, the Tracking Nutrition Trends (TNT) survey has been looking at the self-reported knowledge, attitudes and behaviours of adult Canadians with respect to food and nutrition. It’s believed to be the longest standing nutrition tracking study in Canada!

The survey sampled 1,500 Canadians online in August 2018 and the results were recently released. Here are a few highlights:

 

8 out of 10 8 out of 10 Canadians rate their eating habits as good to excellent (43% good, 28% very good, 8% excellent). This represents very little change from the last TNT survey in 2015.

 

6 out of 10

 

6 out of 10 Canadians use food and diet to manage health conditions. The top five health conditions of concern include: obesity/overweight, high blood pressure, pre-diabetes/diabetes, high blood cholesterol, and food allergies.

 

58% of Canadians have made changes to their diet

 

 

 

58% of Canadians say they have made changes to their eating habits in the past year. The key changes are eating MORE fruits and vegetables, fibre and protein, as well as eating LESS sugar, salt / sodium and fatty foods.

 

 

 

Preparing food

 

 

2 out of 3 Canadians prepared their last 10 meals from scratch most of the time. Millennials are most likely to purchase foods that are ready to eat or ready to re-heat.

 

 

woman eating lunch alone at desk

 

Almost 25% of Canadians say they eat alone most of the time. This trend was seen across all age groups.

 

 

Interested in learning more survey results and how they can impact your business? Join us at our 13th annual Nutrition for NON-Nutritionists course on April 28 at the University of Toronto. Course details and registration are available now.

 

(Images: Bigstock, Tracking Nutrition Trends, Kasasa.com, NewsTalk1010)

 

Food as Medicine Update 2019: Hot Topics in Nutrition Through the Lifespan

We were delighted to attend the 2019 Food as Medicine Update: Hot topics in nutrition through the lifespan, hosted by the University of Toronto and St. Michael’s Hospital on November 15, 2019. This third annual full day symposium for healthcare professionals addressed emerging issues in food and nutrition science that impact chronic disease prevention. Participants considered the role of nutrients, dietary patterns and identified best practices and nutrition policies to promote health. Below we offer a few highlights from some of the speakers.

A special feature of the symposium was the keynote address by Harvard professor Dr. Walter Willett, MD, DrPH on diet and health across the lifespan. Dr. Willett also received an award in recognition of his outstanding contributions to scientific research and education. It was our honour to connect with Dr. Willett and Dr. David Jenkins who is a pioneer of nutrition science research from the University of Toronto.

Image: Lucia and Sue shared good conversations about hot topics with Dr. David Jenkins and Dr Walter Willett at Food as Medicine Update 2019.

“Diet and Health Across the Lifespan” – Dr. Walter Willett

“We are on a path leading to ecological disasters and a sick and unstable global population,” says Willett. The good news is that healthy and sustainable diet is possible by changing the way we eat, improving food production and reducing food waste. Willett highlighted the Eat-Lancet commission’s report which emphasizes the critical role diets play in linking human health and environmental sustainability. Integrating the health of people and the planet through food systems is modeled through the ‘planetary health plate’.

Planetary Health Plate (Image source: Harvard.edu)

Key learnings:

  • People are increasingly concerned about personal well-being and the viability of our planet
  • Eating more plants is better for health & more sustainable for the planet

“What is New with Canada’s Food Guide” – Dr. Alfred Aziz

Dr. Aziz highlighted the new food guide and the impact on public health. The food guide plate has shifted to half vegetables and fruit, one quarter protein and one quarter whole grains. The advice to Canadians is to eat in a pattern promoted by the food guide to promote health and reduce the risk of chronic disease. The new food guide is an online suite of evidence based resources for both health professionals and consumers. Canadians have access to food guide snapshots, videos, recipes and actionable advice.

Key learnings:

  • Explore Canada’s food guide online. https://food-guide.canada.ca/en/
  • Subscribe to Health Canada’s monthly newsletter to get the latest healthy eating updates.
  • Stay connected on social media for tips you can use. Follow updates on Instagram – @healthycdns, Facebook – Healthy Canadians , Twitter – @govCanHealth.

N4NN TIP: Dietitians tailor the general recommendations of the food guide to suit individual preferences and dietary needs. Seek answers to your food questions from a registered dietitian, the most credible and trusted nutrition professionals.

Image: Lucia and Sue discuss Canada’s New Food Guide with Dr. Alfred Aziz at Food as Medicine Update 2019.

“Sugars and Health: What is the Right Direction for Public Policy?” – Dr. Vasanti Malik

Dr Malik unpacked significant research about the role of sugar sweetened beverages on weight gain and cardiovascular health. This work has influenced dietary guidelines and policies specifically in reducing sugars.

Key learnings:

  • Source of sugars in the diet matters. Consider the different nutritional impact & rate of absorption between sugar sweetened beverages vs juice vs whole fruit.
  • Be mindful of added sugars and sugar sweetened beverages as part of the strategy to improve overall diet quality.

“Update on Pediatric Obesity Management” – Dr. Katherine Morrison.

Dr Morrison shared evidence based practices from the Children’s Exercise and Nutrition Centre at McMaster University. The presentation helped the audience better understand the tools and language used to support children or youth and their families who face challenges with energy balance which result in health problems.

Key Learnings:

  • Discover root causes of obesity.
  • Come from a place of sensitivity and care.
  • Translate the science into small changes that families can build on and maintain over time. These approaches can lead to health improvements.

“Low Carb versus High Fat: What Does the Evidence Say?” – Dr. John Sievenpiper

After 40 years of ‘low-fat’ dietary advice now carbohydrates are under attack. The ‘Low fat’ paradigm was revisited with a reminder that low fat food does not necessarily mean its low calorie food! Much of the diet policy debate focuses on the importance of reducing sodium, sugars and fat but research about the burden of disease shows that low intake of whole grains may be a higher risk factor for poor health. The paradigm shift may be moving from ‘nutrient based’ (example low fat, low salt etc.) approaches to ‘food and dietary pattern’ based recommendations.

Key Learnings:

  • Promote increased uptake of vegetables, fruit, whole grains, nuts and seeds as these foods may have a positive effect on health.
  • Provide counselling on a dietary pattern with the most choice that best fits with the individual’s / client’s values, preferences, and treatment goals.
  • Remind clients that adherence is one of the most important determinants for attaining the benefits of any diet.

“Food for Thought: Nutrition, Cognitive Health and the Aging Brain” – Dr. Aileen Burford-Mason

Vegetables, fruit and whole grains are ‘smart carbs’ because they don’t send insulin levels soaring. Phytochemicals found in vegetables, fruit, herbs and spices and can act as antioxidants and are important compounds that support optimal health. Absorption of phytochemicals may be higher if eaten with some fat (e.g. full fat rather than reduced- fat salad dressing). Micronutrient deficiencies play a role in poor brain health. Two common deficiencies may influence cognition – magnesium and vitamin D.
Meals with quickly digested proteins and low in sugars/starch support dopamine neurotransmitter synthesis. This is significant because dopamine plays a big role in brain function for mood, focus, concentration, fine motor skills, word recall and articulation.

Key learnings:

  • Cognition may be enhanced through diet.
  • For optimal brain function during the day. eat 25-35 grams protein at each meal.
  • To keep a steady input of glucose to the brain, swap out starchy carbs for phytochemical rich vegetables and fruit.
  • Consider the benefits of extra micro-nutrient co-factors (such as Vitamin C, Vitamin D, Magnesium and B Vitamins.)

“The Microbiome Questions You’d Like Answered for Patient Issues Across the Lifespan” – Dr. Gregor Reid

Much has been written in recent years about the gut-brain axis. Exciting pilot studies suggest probiotic applications to the gut can reduce anxiety and depression via the vagus nerve. Definition of probiotics is based on tested products from microbiome research. Identifying new strains that provide benefits will change future approaches to health management. Applications may emerge for cardiovascular, urogenital, respiratory, brain, digestive and skin health as well as possible impact across the world’s ecosystems.

Key Learnings:

  • Probiotics are defined as microorganisms proven to produce health benefits.
  • Probiotic therapy is evolving with applications for people’s health and the ecosystem.

“Weeding Through the Evidence: Marijuana and Breastfeeding” – Dr. Rebecca Hoban

Dr. Hoban summarized the science about the use of cannabis during lactation, including the epidemiology and pharmacology of cannabis during lactation and resultant infant exposure. She discussed available evidence of short and long term consequences in infants exposed during breastfeeding and suggested potential recommendations for healthcare providers and families.

Key Learnings:

  • The cannabis conversation is real and important with patients.
  • Cannabis compounds do get into breastmilk and there is limited research on the effect on babies.
  • Breastfeeding moms should be recommended to limit or cease their use of cannabis.

Kids are Back to School…and Eating Better

\Young child washing veggies in the sink

Image source: Bigstock

With back to school, it’s time to get those lunch bags busy again. A recent study published in the Public Health Nutrition journal found that school kids are eating better than they did 15 years ago. But there’s still room for improvement.

The study, led by researchers at University of British Columbia, compared the diets of about 7,000 kids aged 6 to 17 between 2004 and 2015. The nutritional value of the foods were judged using the Canadian Healthy Eating Index, which considers 11 dietary components such as total vegetables and fruit, whole fruit, whole grain products, saturated fat and sodium.

Overall, there was a 13% improvement in the foods that kids were eating during the school day. Specifically, school kids were eating more vegetables and fruit, as well as eating fewer calories from “minimally nutritious foods” including sugary drinks and salty prepackaged choices.

That’s the good news, but we can do better. Kids still aren’t eating enough dark green and orange vegetables (important for folate and vitamin A) – think spinach, kale, broccoli, carrots and sweet potato. Kids are also falling short on whole fruit and whole grains.

Here’s what you can do:

• Get kids involved in the food experience.
Ask them to wash veggies, chop ingredients and help with the cooking. Bonus – kids are more likely to eat the meals that they’ve made.
Set them up for success. Make lunches together. Include a variety of fruit, veggies and whole grains. Keep portions manageable for your child’s appetite.
Be a great role model. Monkey see, monkey do. When you eat broccoli, there’s a better chance that junior will too.
• Advocate for healthy eating.
Canada is the only G7 country without a national school food program. With the upcoming federal election, let’s put this on the agenda to nourish our future generations.

Written by Sue Mah, MHSc, RD, PHEc, FDC – Registered Dietitian & Co-Founder Nutrition for NON-Nutritionists

Lots to see at SIAL 2019!

If you’ve ever been to the SIAL show, you’ll know why we keep going back. SIAL is the premier event for food innovation and food inspiration. Here are just a few highlights from this year’s event in Toronto.


Winners of the SIAL Innovation Contest

It’s always exciting to see the winners unveiled at this 12th annual international competition. From the 117 entries, this year’s three grand-prize winners are:

GOLD Grand Prize – Vegan Keto Buns by Unbun Keto Foods: Described as 100% plant-based, these buns are made with almond flour, pumpkin seed protein powder, coconut flour, psyllium husk, flax meal and chia seed meal. According to the company’s website, the buns are gluten-free, vegan, keto, grain-free, starch-free and paleo. Each bun (87g) contains 260 calories, 18 g fat, 2 g saturated fat, 14 g carbohydrates, 11 g fibre, 1 g sugars, 11 g protein and 370 mg sodium.

SILVER Prize – Yummy Doh Raw Cookie Dough: It’s exactly what it’s says it is – a vegan cookie dough that is safe to eat raw (there’s no egg product) and can also be baked into cookies. Made with heat treated enriched wheat flour, a 2 Tablespoon serving contains 120 calories, 6 g fat, 1 g saturated fat, 16 g carbohydrates, 1 g fibre, 8 g sugars, 1 g protein and 120 mg sodium.

Bronze prize – ICE Oat-based Coffee: This innovation is an oat-based coffee drink that’s made from oats and cold pressed sunflower oil. It’s marketed as a dairy-free, vegan drink for coffee lovers. The cylinder-shaped cardboard package is cool! In 100 mL, the nutritional profile is 54 calories, 1.2 g fat, 9.6 g carbohydrates, 4.8 g sugars, 0.2 g fibre, 1.1 g protein, 74 mg caffeine per can.

Hopeful Prize – Partake Pale Ale-Craft Non-Alcoholic Beer: This new award recognizes food startups. Made with water, barley, hops and yeast, and 0.3% ABV, the beer contains 10 calories per 355 ml can.

Canadian Plate Challenge
New to SIAL this year was a culinary competition hosted by the University of Guelph’s Arrell Food Institute. Four chefs from across the country were challenged to create a healthy, sustainable dish that “tastes like Canada”, using 13 ingredients from each province and territory. The competing chefs were:
– Andrea Carlson of Burdock and Co. in Vancouver, British Columbia
– Laura Maxwell of Le Sélect Bistro in Toronto, Ontario
– Josh Crowe of Monkland Taverne in Montreal, Quebec
– Pierre Richard of Little Louis’ Oyster Bar in Moncton, New Brunswick

And the winner is…Pierre Richard for a twist on his traditional chowder. Using a variety of ingredients like dried morel mushrooms from the Yukon and snow crab from Newfoundland and Labrador, Pierre plated the dish with a bannock-inspired tuile and a pour over ‘Ocean Nage’ intended to represent the coming tide of The Bay of Fundy.

Congratulations to all of the winners!

Written by: Sue Mah & Lucia Weiler, Registered Dietitians & Co-Founders, Nutrition for NON-Nutritionists

[Images: SIAL Canada]

The new Canada’s Food Guide is coming soon – Here’s what you can expect

There’s been quite a buzz lately about the new Canada’s Food Guide, which should be released soon this year!

Our Co-Founder, Sue Mah recently shared her expert insights and answered consumer questions on CBC Morning Live national news. Check out her two interviews to get the full scoop!

Watch Interview Part 1

Watch Interview Part 2

Here are just a few expected highlights of the new Canada’s Food Guide:

  • Recommendations on HOW to eat, not just what to eat or what not to eat.
  • Recommendations to limit the 3 “S” – sugars, saturated fat and sodium.
  • A focus on plant-based foods such as whole grains, vegetables and fruit.
  • A new “protein” group which includes a variety of protein-rich foods such as beans, nuts, seeds, soy products, tofu, eggs, fish / seafood, poultry, lean red meats, lower fat milk and yogurt, and cheeses lower in sodium and fat.
  • Consideration of other factors that affect our food choices such as food accessibility, food affordability and cultural diversity.

What does this mean for your business? Let dietitians translate the science of nutrition for your team! Book us now for an in-house presentation on the new Food Guide and how it will impact your business.

Written by: Sue Mah, MHSc, RD, PHEc, and Lucia Weiler, BSc, RD, PHEc
– Co-Founders of Nutrition for NON-Nutritionists, nutrition experts and trailblazing dietitians who love food!

Top 5 Food & Nutrition Trends from FNCE 2018

One of the best things about our job as food and nutrition experts is going to conferences to learn about new trends and share our learnings with YOU! This year’s Food & Nutrition Conference & Expo (FNCE) in Washington DC did not disappoint! It’s the world’s largest food and nutrition event, attracting well over 10,000 delegates with hundreds of speakers and exhibitors. Here are our top takeaways from the event.

1. FODMAP Friendly. This was by far, the biggest trend at the show. FODMAP is an acronym for “Fermentable Oligo-, Di-, Mono-saccharides And Polyphenols”. These are different types of carbohydrates found naturally in everyday foods such as fruit, veggies, grains, beans and milk product. For some people, eating foods containing high amounts of these FODMAP carbohydrates may cause gas, bloating and other digestive symptoms. Dozens of products at FNCE sported a “FODMAP Friendly” logo, including Prego’s Sensitive Recipe pasta sauce (made without onions or garlic) and Lo-Fo flours.

fodmap friendly logo

Prego fodmap friendly

fodmap friendly foods

2. Protein Power. We’ve been following the protein trend for years now – not only how protein help to keep your muscles strong but also the power of protein across the lifecycle. This year’s FNCE show featured several protein packed products such as a peanut-based protein shake and a protein enriched pancake mix.

Peanut protein shake

Pancake protein

3. Probiotics. At last year’s FNCE event, exhibitors flaunted numerous probiotic products. This year, we saw even more innovations ranging from infused probiotic beverages to a combination protein/probiotic hot oatmeal.

probiotic drink

probiotic oatmeal with protein

4. Plant-based. Following this trend were plant-based beverages such as “sesame milk”, “banana milk” and yes, even plant-based maple water. When it comes to calcium, vitamin D and protein though, not all of these products are equivalent to cow’s milk or fortified soy beverage.

Sesame milk

banana milk

maple water

5. Snacking. Among the countless numbers of protein bars, we found snacks such as barley bars, flavoured chickpea snacks as well as single serve, shelf stable bean dips for on-the-go energy.

barley bars

chickpea snacks

Black bean portable dip snack

Which trend are you most excited about? We can help you leverage these trends in your business and communications. Contact us and let’s start a conversation!

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.

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)

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.

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!

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)

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)