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Food Innovation – SIAL looks 20 years into the future

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In September, Canada’s largest agrifood tradeshow SIAL hosted an event dedicated entirely to food innovation! With a focus on the future, we heard featured talks from Canada’s leading industry experts. Here are the lasting mega-trends that caught our eye on the future of food innovation!

  1. Convenience
  2. Health and Wellness
  3. Sustainability

It was interesting to see the audience response to the trend ranking questions posed by speakers Isabelle Marquis RD, and food innovation expert Dana McCauley. How would you answer these questions?

  • Which of these three core trends do you think was the most influential over the past 20 years?
  • Which of these three core trends do you think is the most important to food businesses today?

Convenience

In our fast paced world, the ‘anything, anytime, anywhere’ convenience is on the rise. Consumers are looking for solutions and the industry will have to change to remain relevant. McCauley says, ‘Instead of buying ingredients, people are buying fully prepared meals at the grocery store. We have come a long way from microwave meals.’  Innovations in convenience stores offer online and in-store features that create an ultra-convenient experience. Consider the mobile product recommendations, in-store product scanning codes (Quick Response Matrix)  that tell you much more about a product than what fits on the packaging. Convenience is an important trend that will continue to drive future innovation.

Health and Wellness

Health and wellness was ranked as the top trend by event participants. It came out as ‘most influential in the past 20 years’ and ‘most important in business today’. Not surprising, consumers are expecting food products that are nutrient rich, support a healthy lifestyle and taste great! Long gone are the days of ‘no fat’ where taste and texture of modified foods were underwhelming. Food makers are boosting the beneficial ingredients with proven health benefits including omega-3 fats, probiotics and other functional ingredients.  Protein continues to lead food innovation from snacks to meals with focus on nutrient quality and source.  Besides nutrients, the ingredients list is in the spotlight. Consumers are choosing to follow an individualized eating pattern that’s good for their personal health and fits their schedule. McCauley observed that more often, the question around meal times may be ‘What will I eat?’ instead of ‘What’s the family dinner?’ The ‘clean label’ trend is here to stay too with no artificial ingredients and no additives. This back to basics and want for naturalness is going to be part of the future of a very strong health and wellness trend.

Sustainability

In addition to looking for foods that are good for the body, consumers are also considering what’s good for the planet. People – especially millennials – are asking questions about where their food comes from and how it was grown / raised and processed. Simple, minimally processed, sustainable foods that are healthy for people and the planet are promising to lead us into the future.  Responsibly grown and processed food is a very important aspect of innovation and it also has a direct impact on the global food supply chain. Buying products considered to be ‘green’ and made with ‘clean ingredients’ is a lifestyle choice that more consumers and communities will be embracing. Another sustainability pillar is around packaging. ‘Plastic attack’ was alive and well pre-Covid pandemic and is likely to return before too long, predicts Marquis. Eco-friendly packaging is what consumers will expect when choosing groceries. Sustainability is a concern to everyone on the planet and we all have a chance to do something about it.

Bottom Line

The challenge of the times for the food business according to McCauley, is ‘integrating the most relevant trends with your brand identity and your consumers’ needs.’ The three key trends driving the way we will be eating in the decades to come include convenience, health and wellness and sustainability.

Connect with us (Info@NutritionForNonNutritionists.com) and let’s work together for your innovation journey.  As dietitians, we can support you and your business in taking meaningful steps toward healthier communities and a more sustainable agri-food industry.

Food, Your Gut and Lower Blood Pressure – What’s the Connection?

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Cardiovascular disease remains the world’s number one cause of death. With World Heart Day just around the corner on September 29th, new research points to the beneficial effects of flavonoid-rich foods on blood pressure.

A study just released reveals a link between flavonoids and the gut microbiome in improving blood pressure.

Researchers at the Institute for Global Food Security at Queen’s University in Belfast, Northern Ireland found that consuming higher levels of flavonoid rich foods including berries, apples, pears, and red wine may be associated with a reduction in blood pressure levels. This can be explained in part by the characteristics of the gut microbiome.

The gut microbiome are the good bacteria that live in the digestive tracts. The gut microbiome has been studied for its role in gut health, immunity and behavior and now heart health can be added to the list! There is mounting evidence to the importance of a healthy and diverse gut microbiome. This research suggests that the composition of the gut microbiome can play a key role in metabolizing flavonoids to enhance their benefits on heart health.

This study looked at over 900 adults and was published in Hypertension, the scientific journal of the American Heart Association. Those who had the highest intakes of flavonoid-rich foods had lower systolic blood pressure levels as well as a greater variety of bacteria in their gut compared to participants who consumed the lowest levels of flavonoids.

Lead researcher, Professor Aedín Cassidy explains that ‘These blood pressure lowering effects are achievable with simple changes to the daily diet. Eating  160 g of berries a day (which is about 1 cup sliced berries) was associated with a 4.1 mm Hg reduction in systolic blood pressure, and 12% of the association was explained by gut microbiome factors. Drinking 700 mL red wine per week (which is about one glass of red wine 3 times a week, where a glass is 233 ml), was associated with a 3.7 mm Hg drop in systolic blood pressure levels, of which 15% could be explained by the gut microbiome.’

Researchers say that the ‘strength of their study was that they could examine the association between the intake of flavonoid rich foods, blood pressure and the composition of the microbiome concurrently.’

Are you interested in leveraging World Heart Day for your business?  Check out their 2021 playbook for information and ideas.  Let’s connect to help make a difference.

References

 

5 Common Dietary Restrictions You Should Know About When Hosting an Event

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Planning a dinner party now that pandemic restrictions are easing? Enjoying a meal with your friends and family is one of life’s simple joys! As you prepare for your event, you may have some worries about what to make especially if some of your guests have dietary restrictions, which can make things feel more complicated.

What are dietary restrictions?

A dietary restriction means the person has limitations to certain foods which they cannot or will not eat. There are many reasons for dietary constraints and they differ from person to person. Some of the more common ones include dietary restrictions based on a medical condition such as a food allergy, sensitivity or disease management. Other restrictions are based on religious practice while some are based on personal lifestyle choices.

Here are 5 of the most common dietary restrictions you should know about and tips for hosting an event that is safe and enjoyable for everyone at the table.

1.         Food allergies
2.         Intolerances
3.         Medical nutrition therapy
4.         Vegetarian / vegan
5.         Religious dietary practices

1. Food Allergies

Food allergies are more common than you may think! Over 3 million Canadians are affected by food allergy, that’s 7.5% of the population. Allergic reactions involve the body’s immune system and can happen very quickly and in the worst cases cause anaphylactic shock or death. Watch for symptoms such as changes to skin, shortness of breath, nausea, cramps, vomiting, diarrhea, dizziness and anxiety. Right now, there is no cure for food allergies so the only way to prevent allergic reactions is to completely avoid the specific foods responsible. In Canada, the most common allergens in food are known as the priority allergens and listed as:

  • Peanuts
  • Tree Nuts
  • Fish
  • Shellfish
  • Eggs
  • Milk
  • Soy
  • Wheat
  • Sesame seeds
  • Mustard

Sources:
Food Allergy Canada – Food Allergy Canada’s mission – Food Allergy Canada
Health Canada–  Food allergies – Canada.ca  and Allergens and gluten sources labelling – Canada.ca

2. Food intolerances and sensitivities

Food intolerance is an unpleasant reaction to food but it is not a food allergy. It does not involve the immune system and is not life-threatening. Symptoms of food intolerance can be inconvenient and painful and often involve the gastrointestinal system.  For example, nausea, pain or cramps, vomiting and diarrhea are just a few of the typical symptoms. Some chemicals may cause reactions such as headaches.  Food intolerance occurs when the body has difficulty digesting or absorbing certain foods or components of those foods. For example, intolerance to lactose, which is found in milk and other dairy products, is the one of the most common food intolerances. Food sensitivities can also be related to ingredients such as sulphites, gluten and some simple carbohydrate containing foods (FODMAPS).

Sources:
Health Canada Food Allergies and Intolerances – Canada.ca
Dietitians of Canada – Food Allergies and Intolerances – Unlock Food

3. Medical nutrition therapy

Medical nutrition therapy is a nutrition-based treatment provided by a registered dietitian or doctor.  It includes a nutrition diagnosis as well as therapeutic and counseling services to help manage medical conditions such as celiac disease and diabetes.

Celiac disease: Gluten-free versus Gluten sensitivity

Celiac disease is a common disorder that affects about one percent of the population. It is a condition where the small intestines are damaged by gluten containing foods. Gluten is a group of proteins found in many grains including wheat (couscous, bulgur, spelt, kamut), triticale, barley and rye and foods that are made with them. Foods that contain gluten include breads, pastas, crackers, baked goods, many grains, and some beverages too. A person with celiac disease needs to stay on a gluten-free diet.

Some people do not have celiac disease but find that they are sensitive to gluten and develop symptoms such as bloating, abdominal pain and diarrhea.  They find that avoiding gluten-containing foods is helpful in relieving their symptoms.

Source: Canadian Celiac Association – Gluten Related Disorders https://bit.ly/3C7Esb4

Diabetes: Carbohydrate balance

Rates of diabetes continue to rise and it’s estimated that one in three Canadians has diabetes or prediabetes. People with diabetes have an impaired ability to metabolize carbohydrates either because they produce little to no insulin (type 1 diabetes) or can’t absorb insulin (type 2 diabetes). Food is the key to managing diabetes and healthy meal planning plays an important role. Focusing on foods with a low glycemic index can help keep blood sugar levels balanced.

Source: Diabetes Canada About diabetes – Diabetes Canada

4. Vegetarian / Vegan

Vegetarian diet varies widely depending on the person’s choice.  These choices may be based on ethical restrictions or sustainability. A combination of plant and animal foods may be included, such as dairy and eggs, or only plant foods. Here is a list of restrictions for your reference:

  • Lacto-ovo Vegetarian – eats dairy, eggs and plant foods
  • Ovo Vegetarian – eats only eggs and plant foods
  • Lacto Vegetarian – eats dairy and plant foods
  • Vegan – eats only plant foods and avoids all animal products
  • Semi-vegetarian or flexitarian – eats mostly vegetarian but occasionally consumes meat, meat products, poultry, and fish

5. Religious Dietary Practices

Many religions have special dietary laws or practices. While not an exhaustive list, here are a few religions and their dietary practices to keep in mind when hosting an event.

  • Christian – Some may not eat meat on Fridays during lent.
  • Judaism (Kosher) – Kosher meat products need to be butchered in a certain manner and cannot include shellfish and pork. Guests keeping kosher will also refrain from eating dairy and meat at the same time.
  • Muslim (Halal) – Halal meat is prepared in a specific manner.
  • Hindu – Eating beef is prohibited
  • Buddhist – follows a primarily a vegetarian approach

Source: The Business of Dietetics, Dietary Restrictions of Other Religions – Journal of the American Dietetic Association (jandonline.org)

TIPS to deal with dietary restrictions

  • Ask your guests about their dietary needs
    To accommodate our guest’s needs, you first need to uncover what their dietary preferences are. Ask them! When you invite people for a meal, be sure to check with your guests about their special dietary needs and be especially mindful of food allergies.  Once you know, you can discuss the menu with them ahead of time and ask how they can best be accommodated.
  • Make simple swaps to your menu to accommodate dietary preferences
    Build your menu with food allergies and dietary restrictions in mind. Steering clear of them will minimize the chance of an emergency, and increase the peace of mind of guests.  There are easy ways to swap ingredients to accommodate dietary preferences. For example, using olive oil instead of butter means that the vegans and those with dairy allergies can enjoy the dish too. Use vegetable stock instead of chicken or beef stock so more people can enjoy them.
  • Have Fun
    Remember that you don’t have to accommodate your guests for every single dish. Be sure you have a well-planned meal with a variety of foods that all of your guests can enjoy and feel well fed.

Dietitians can help

Want to discover more ways to accommodate your guests’ dietary needs? Connect with a dietitian to make healthy choices. Dietitians look beyond fads to deliver reliable, life-changing advice.

Speak to a registered dietitian to manage your menu for dietary restrictions, religious dietary laws, nutritional choices and requirements, and food allergies you need to know to provide an exceptional, respectful, and safe experience for all your guests.

Do you have a question you’d like to ask a dietitian? If so, please send it along to us at Lucia@WeilerNutrition.com

Please note: The information in this series answers questions on general topics, please talk to your health care provide if you have questions about your own health.

World Health Organization tackles salt reduction with first ever global benchmarks

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Sodium background

Did you know that you’re likely consuming significantly more than enough sodium every day?  According to Health Canada, we eat about 3400 milligrams (mg) of sodium each day. This is more than double the amount we need, yet most people don’t know how much sodium they consume or the risks it poses, says the World Health Organization (WHO).

Sodium is an essential nutrient found in salt and many foods but our bodies need only a small amount of sodium to be healthy.  Due to its link to high blood pressure and other illnesses, sodium is a nutrient of public health concern. Too much sodium can lead to high blood pressure, a major risk factor for stroke, heart disease and kidney disease. High sodium intake has also been linked to an increased risk of osteoporosis, stomach cancer and severity of asthma. (Health Canada)

Sodium in the diet

Research shows that processed food contribute 75% of the sodium in the Canadian diet. Here’s a quick pop quiz: Which of these food groups do you think contributes THE MOST sodium to the Canadian diet?

  • a) Fruit and vegetables
  • b) Breads
  • c) Soups
  • d) Processed meats

This is a tricky question, and the answer is b) breads. Breads are the food group that contributes the most sodium in the Canadian diet. This not because breads are high in sodium, but the sodium adds up since we eat breads in high amounts.  Soups and processed meats tend to be high in sodium but we consume them in lower amounts, hence they contribute less sodium to the total diet.

In the new global benchmarks, the WHO identified ‘processed and packaged bread, savory snacks, meat products and cheese among the categories of high-sodium food products.’  In the detailed Global Sodium Benchmarks report, the WHO targets 18 categories of processed and packaged food products that contribute significantly to sodium in diets.

Sodium reduction focus on processed foods

National guidelines and sodium reduction recommendations have been in place for a while, but these are the first ever published “global sodium benchmarks” according to the WHO. This is because sodium reduction a global issue!   WHO stresses that “reducing sodium content by reformulating processed foods is a proven strategy to reduce population sodium intake, particularly in places where consumption of processed foods is high. Dr. Tedros Adhanom Ghebreyesus, WHO’s Director-General also states “we need the food and beverage industry to cut sodium levels in processed foods,”

Sodium – recommended intakes for health and wellness

Sodium and Salt intake Guidelines (Sizer 2021)
2019 Dietary Reference Intakes (DRI) Recommendations 1500 mg/day
Chronic Disease Risk Reduction (CDRR) level 2300 mg/day
Canada’s food guide ‘Choose foods with little or no added sodium’… Compare Nutrition Facts table on foods to choose product that are lower in sodium. NOTE: 5% DV is a little, 15% DV or more is a lot.

When you are shopping for food products, look at the Nutrition Facts table and choose foods that have the lowest amounts of sodium.  Consider the  % Daily Value (%DV) on the Nutrition Facts table to compare similar products and see if the food has a little or a lot of sodium. Here is a good guide:

5% DV or less is a little and 15% DV or more is a lot. Look for products with a sodium content of less than 15% DV per serving.

Bottom line

Too much sodium raises blood pressure. Diets rarely lack sodium and most Canadians eat more than double the amount of sodium they need. You can make healthier choices when grocery shopping, cooking and eating out to help lower the amount of sodium you and your family eats.

Would you like more information? Contact us for guidance on lowering the sodium levels in your diet and in your processed foods. As dietitians we are trusted and credible food and nutrition experts on raising awareness and providing education to support sodium reduction as an important public health priority.

What to Eat Before and After the COVID-19 Vaccine

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Health professional wearing blue gloves and about to give a needle to a patient

Are you ready to get your jab? You don’t need a special diet before getting your COVID-19 vaccine. But there are a few extra food considerations at this time. Here’s what you can do to get ready and manage potential side effects.

BEFORE getting the COVID vaccine:

  • Take your regular medications as usual. Get a good night’s sleep.
  • Have a snack or light meal depending on the time of your vaccine. The goal is to avoid going for your vaccine on an empty stomach, especially if you have a fear of needles or a history of feeling lightheaded / faint with needles.
  • Eat familiar foods. As a former sports dietitian, I always advised athletes to avoid eating any new foods on “game day.” Consider vaccine day as your “game day” and stick to foods you know so that you don’t trigger any stomach upset.
  • Make some meals made in advance in case you’re too tired or unwell to cook dinner for the next few days after getting the vaccine.

AFTER getting the COVID vaccine:

  • Stay hydrated. You might have a mild fever after getting the vaccine. Keep your mug or water bottle nearby to remind you to get enough fluids throughout the day.
  • Take in some comfort food. Some common symptoms after the vaccine are like chills, fatigue and muscle aches. Try a bowl of chicken noodle soup or your favourite soup to offer some comfort. And cuddle up with a cozy blanket.
  • Hold off on the alcohol. It can dehydrate you even more. Chances are you may not be in the mood for a drink anyway, and less so if you’re feeling headache, chills or the aches.
  • Continue eating a wholesome diet to keep your immune system strong. Think of your immune system as a team with different players. Each player has a role to play. Nutrients like vitamin A, vitamin C, vitamin D, vitamin E, protein and zinc are just some of the key players on Team Immune System. Fill half your plate or bowl with a variety of colourful veggies and fruit. Get vitamin D from eggs, fatty fish, milk, mushrooms, fortified beverages and supplements if needed. Look for whole grains, lean meats / fish / poultry and plant-based foods like tofu, nuts and seeds.

 Keep well everyone!

Double Down on Reducing Food Waste

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Image Source: Shutterstock

Addressing food waste at home is a priority issue for the National Zero Waste Council.  Did you know that Canadian households waste more food than they realize?

Think for a moment – What foods do you throw away most often?  Fruits & Veggies?  or Milk?  or Meat? or Cereals?  If you said ‘fruit and veggies’ you’re not alone! So much is wasted each year! Recent research in Canada tells us that almost two thirds of food scraps that end up as kitchen waste could have been eaten. (National Zero Waste Council 2017)

The good news is that there are many things you can do help ensure that the energy, water, and land resources that go into growing our food are not wasted. Here are 5 tips to help you save your food, money and reduce waste:

  1. Think differently about food waste
    Because fruit and vegetables have the highest rate of waste, think differently about the food you would usually toss out. How can you use up the broccoli stems, cilantro stems, and maybe even banana peels in recipes that taste great and reduce waste?  Use all the edible parts of produce – leaves, peels, seeds, stalks and stems. For some creative and fresh ideas, check out a new IKEA cookbook filled with recipes that use kitchen scraps.
  2. Make sustainable food decisions
    Caring for the environment is everyone’s responsibility. Consider ways you can bring food to your table while protecting some natural resources. Can you build a healthy relationship with food, and value its origin and quality? Can you buy foods with less packaging or recyclable packaging when possible? Learn more about making impactful choices from credible sources like Dietitians of Canada , 2020, Advocacy /Priority Issues and Actions/ Food and Nutrition Policy and Health Canada 2021, Health Canada Departmental Sustainable Development Strategy.
  3. Talk to farmers
    Take a moment to remember farmers who work to produce our food every day. If you get a chance, talk to farmers at farmers’ markets or farm stands to discover more about the food they produce and how they manage resources and care for their environment.  Farmers can tell you the story behind the foods they grow. Take a farm tour either virtually or in person to meet the farmers and see things first hand. Be curious and open minded – you’ll be amazed at how much you’ll learn to support your informed and confident food choices. In the meantime if you’d like to discover more about Canadian food and farming stories check out Canadian Food Focus at https://canadianfoodfocus.org/about-us/ where we share our food and nutrition blogs.
  4. Plan out your meals
    Buy and eat the amount of food that you need to help reduce waste. Resist the urge to overbuy fresh produce because it’s the food that’s most likely to get tossed.  Plan a weekly ‘Must-Go’ meal that cleans out your fridge. In a recent study by Hellmann’s, food waste was reduced by one- third when participants planned just one weekly meal that used up soon-to-expire ingredients.  In your meal plan you can also use perishable foods and leftovers to create ‘planned over’ meals.  Cook and eat once then create an entirely different second meal with the same ingredients for your next meal or two.  For some quick and tasty examples of “cook once, eat twice” recipes that will help you reduce food waste, check out the Guelph Family Health Study’s cookbook: Rock What You’ve Got Recipes for Preventing Food Waste.
  5. Minimize wasted food at your table
    Serve sensible, smaller portions. This way, you’re not scraping uneaten food into the waste bin or encouraging overconsumption as a way to reduce food waste. Alternatively, consider serving food family style where everyone can serve themselves and take the amount they wish to eat. If you cooked too much food you can repurpose it or freeze leftovers for another meal.

Let’s reduce food waste together! Contact us to discover more! We also offer virtual workshops and cooking demos on how to minimize food waste at your organization and your family table.

Ask a Dietitian – What’s the Difference between Free Run and Free Range Eggs?

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Small headshot of Sue Mah over-layed on a background of brown and white eggs. The Ask a Dietitian question is typed within a green box.

This is such a common question, thanks for asking us!

Eggs are a nutrient-packed food, and with so many choices these days, it can be confusing to know what they all mean.

Free run and free range describe the type of housing for the hens which laid the eggs.

Free run eggs come from hens that roam the entire barn floor, and some of these barns may have multi-tired aviaries.

Free range eggs come from hens that also roam the entire barn floor. And when the weather permits, the hens also have access to outdoors.

You may have seen these other types of eggs at the grocery store too:

Organic eggs come from hens which are raised free range and they’re also fed a certified organic feed.

Omega-3 eggs are nutritionally-enhanced or vitamin-enhanced eggs. The hens were fed a special diet with certain nutrients or ingredients (such as flaxseed), so that their eggs actually contain higher amounts of these healthy omega-3 fats.

Whichever eggs you choose, know that they all contain essential nutrients such as protein, iron, folate, choline, vitamin A and vitamin D.

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

 

– By Sue Mah, MHSc, RD, PHEc, FDC

 

 

 

Find Your Healthy with Cultural Cuisines

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chicken lettuce wraps on a long white platter

Happy Nutrition Month!

This year, dietitians want you to know that healthy eating looks different for everyone. There’s no one-size-fits-all eating plan. Instead, the food we eat depends on so many different factors such as our culture, age, activity level, personal circumstances and health conditions.

Let’s learn about food and culture! Sue and Lucia celebrate the diversity of cuisines and share the meaning of food in their Chinese and Hungarian cultures.

Sue in her kitchen, squeezing lemon over a salad

Sue Mah, Co-Founder n4nn

1. What’s your cultural background? 

I am Chinese.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food is a huge part of Chinese celebrations and traditions! For example, chicken, fish and lettuce are enjoyed during the Lunar New Year because they are homonyms for prosperity, abundance and wealth. Special birthdays and weddings are celebrated with a delightful 8-course menu including significant foods like Peking duck and noodles for longevity. My paternal grandfather was a medical acupuncturist, so we also used foods, herbs and special soups for healing and health.

3. What is your favourite cultural ingredient or food or recipe?

It’s probably a tie between Har Cheung which is a steamed shrimp rice noodle roll, and Zongzi, which is a sticky rice dumpling with meat wrapped in bamboo leaves. These recipes are trickier to make, so my go-to cultural recipe are these Chicken Lettuce Wraps – see recipe below  – even my chef Dad eats these, so you know they must be good!

4. What would you like to say to Canadians during National Nutrition Month?

Food is delicious, nourishing and brings us together. Take time to embrace your own cultural foods as well as explore new flavours and ingredients.

 

1. What’s your cultural background?

I am Hungarian.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions?

Food is family – and food is love. Hungarians know how to cook everything – snout to tail, farm to table. Many like my grandmother and sister are excellent bakers too though that’s not my forte.

3. What is your favourite cultural ingredient or food or recipe?

Hungarian Cuisine in short! Paprika is the heart of Hungarian cuisine and the traditions go all the way back to the first Hungarians, and some of the dishes have been cooked the same way for hundreds of years.

4. What would you like to say to Canadians during National Nutrition Month?

Enjoy and explore how your culture, food traditions, personal circumstances & nutritional needs all contribute to what healthy looks like for you. Reach out to a registered dietitian to support your healthy eating journey.

Sue’s Chicken Lettuce Wraps

Chicken lettuce wraps on a long white platter

Sue’s Chicken Lettuce Wraps

This is an easy and delicious recipe that’s fun to eat. The secret is the hoisin sauce!

Ingredients
4 – 5 T hoisin sauce
2 T light soy sauce
2 T rice wine vinegar
1 tsp sesame oil
1 tsp cornstarch
1 pound ground chicken (or diced chicken breast)
2 teaspoons canola oil
1/2 onion, diced
2 carrots, diced
1 8-ounce can water chestnuts, drained and diced
3 cloves garlic, minced
1 T ginger, minced
1 head Bibb, Boston or romaine lettuce
Red pepper, julienned (for garnish)
Green onions, julienned (for garnish)

Directions
1. In a small bowl, mix the hoisin sauce, soy sauce, rice wine vinegar and sesame oil. Whisk in cornstarch. Set aside.

2. Heat 1 tsp of canola oil in a frying pan over medium heat. Add the ground chicken and crumble it with a spoon or spatula as you are cooking it. Cook for about 8 minutes or until the internal temperatures reaches 165 F. Transfer the cooked chicken to a clean bowl.

3. Heat 1 tsp of canola oil in the frying pan. Add the onions and carrots, and cook until tender. Add water chestnuts, garlic and ginger. Cook for about 30 seconds.

4. Add the chicken back to the pan. Stir in the sauce and continue cooking until the sauce begins to bubble and the chicken is thoroughly coated with sauce.

5. Gently separate the lettuce leaves. Wash and pat the leaves dry. Place a large spoonful of the chicken mixture in the centre of the lettuce leaf. Garnish with red pepper and green onions. Roll it up and eat it with your hands! Enjoy!

Makes 6 servings.

 

Lucia’s Chicken Paprikás

Serve some veggies on the side such as steamed broccoli or green beans. A fresh cucumber or tomato salad is also fitting. Enjoy! Jó étvágyat!

Chicken Paprikas on a plate with broccoli and red pepper

Lucia’s Chicken Paprikás

Ingredients: 

2 1/2 – 3 lbs chicken thighs or drumsticks
2 onions, chopped
2 garlic cloves, minced
2 tbsp vegetable oil
2 tbsp Hungarian ground paprika
1/2 tsp ground black pepper
2 bell peppers, chopped
2 tomatoes, chopped
2 cups water or low sodium chicken broth
1/2 cup sour cream
1 tbsp flour

Directions:

1. In a large skillet, heat oil and brown chicken on all sides – remove chicken to a plate.

2. Next, add onion to the skillet and cook till golden brown. Add garlic, pepper and tomatoes and cook for another 3 minutes.

3. Turn off heat and stir in the paprika and ground black pepper.

4. Return chicken to the skillet and mix well. Add water or chicken broth until chicken is mostly covered. Bring to boil, cover, reduce heat and simmer for 30 minutes.

5. In a small bowl, mix sour cream and flour until the mixture is smooth. Add the sour cream mixture to the chicken paprikas and simmer for 5 minutes until sauce is thickened.

6. Serve with Hungarian nokedli (small dumplings) or penne or rotini. [For a vegetarian version, replace chicken with tofu cubes and reduce cooking time to 10 minutes].

Makes 6 servings.

 

9 Traditional Treats to Enjoy During the Lunar New Year 

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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

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L.Weiler, Canva

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

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

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

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

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

Here are some resources we found informative:

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

Reference List:

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

International Year of Fruits & Vegetables 2021

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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

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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

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

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

1 Covid 19 disruption in food purchasing

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

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

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

2 Clean labels

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

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

3 Plant based

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

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

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

4 Food safety*

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

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

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

* Source: Health Canada, CFIA, CDC

5 Well-being & immunity

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

 

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

 

 

Understanding the Most Confusing Words at the Grocery Store

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Natural versus organic. Free run versus free range. Made in Canada versus Product of Canada. These terms can be oh-so confusing! We decipher these terms so that they all make sense!

Watch Sue’s TV interview on this topic (and see a few food examples) or read the details below.

Dietitian Sue Mah speaking via SKYPE to TV host Lindsey DeLuce

Whole grain versus Multi-grain

Whole grain means that you’re getting all three parts of the grain kernel or grain seed. The three parts are:

  • Bran – this is the outside layer of the grain and contains most of the fibre as well as B vitamins and some protein
  • Endosperm – this is the middle layer and it’s the bigger part of the whole grain. It’s mostly carbohydrates with some protein
  • Germ – this is the smallest part of the grain kernel and is rich in B vitamins, vitamin E and minerals

On the other hand, multi-grain simply means that the product contains more than one type of grains, and they may or may not be whole grains.

Choose whole grains when you can for extra fibre and nutrition. Some examples of whole grains are oats, barley, corn, rye, brown rice and quinoa.

Grass fed versus Grain fed

These are terms that are sometimes used to describe the beef you can buy. All cattle eat grasses and forages which includes grasses, clover and alfalfa.

Grass fed beef means that the cattle was only fed grass or forages their entire life.

Grain fed beef means that the cattle were raised on grass or forages for most of their life and then grain finished. This means is that about 3-4 months before going to market, the cattle are fed a diet that is mostly grains like corn or barley. The grain helps to produce a more marbled quality grade of beef

When it comes to nutrition, both grass fed and grain fed beef are excellent sources of protein, iron and vitamin B12. Grass fed beef is leaner than grain fed beef, and may have slightly higher amounts of omega-3 fat and vitamin K. Some say that grass fed beef has a slightly different taste too.

Free range versus Free run

These are terms that are used to describe the eggs you buy.

Free run eggs come from hens that roam the entire barn floor, and some of these barns may have multi-tiered aviaries.

Free range eggs come from hens that also roam the entire barn floor. And when the weather permits, the hens go outside to pasture. So in the winter when it’s cold, access to outside may be limited.

From a nutrition point of view, there are no differences in the nutritional content of these eggs compared to regular eggs. All eggs are a super source of protein, iron, vitamin B12 and vitamin D.

Made in Canada versus Product of Canada

Made in Canada means that a Canadian company was involved in some of the food preparation.

Product of Canada means that all or nearly all of the food and processing used to make the food is Canadian. In other words, “Product of Canada” foods were grown or raised by Canadian farmers, and prepared / packed by Canadian food companies.

Natural versus Organic

Natural means that nothing has been added or removed. The food does not contain any added vitamins or minerals or artificial flavours or food additives. The food also has not had anything removed or significantly changed.

Organic refers to the way foods and ingredients have been grown and processed. For example, organic chicken means that the chickens were raised with a certified organic feed that contains no animal by-products or antibiotics. Organic also means that there are no artificial colours or flavours, no preservatives or sweeteners. The “organic” logo, shown below, can be used only on products that have 95% or more organic content.

Unleash your strength and personal brand – Professional career coaching

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Are you ready to unleash your strength and personal brand? We can help!

Leading from your strengths impacts you and the people around you. This professional development workshop introduces the science of strengths and the framework of strengths based leadership, which produces better results for people and teams. Save your spot for the next course or jump right into your professional reboot coaching. Register here.

This is the perfect course if you want to:

  • discover the power of your natural strengths
  • build your personal and professional brand
  • improve yourself to perform better
  • find a happier and healthier way to work

Join dietitian and nutrition entrepreneur Lucia Weiler to enter the future of professional development with real-time, personalized guidance.  Let’s take a virtual walk together in a positive, encouraging and motiving session that will help you discover the power of strengths and build your personal brand.

Who should attend?

This course suits the needs of participants from diverse backgrounds. Developed to support professional training and growth among early career trainees and seasoned professionals with rich and diverse experiences.

  • Individuals
  • Students
  • Educators
  • Managers
  • Leaders

Facilitator  Bio:  

Lucia is a Registered Dietitian and savvy nutrition entrepreneur.  She is a pro at facilitating online workshops that empower professionals to apply their individual strengths for professional and personal success. With over 25 years of experience as a recognized leader in food and nutrition, Lucia has witnessed first-hand the power of strengths-based leadership in helping transform individuals and teams to successfully reach their goals. Lucia is faculty at Humber College Faculty of Health Sciences and Wellness and is an active member of the Board of Directors of Dietitians of Canada. Her company Weiler Nutrition Communications Inc. helps professionals and businesses thrive to achieve their goals. More information about Lucia’s bio is available at www.weilernutrition.com

Course Date & Cost:

Course: Fall 2020 date to be announced for an engaging live Zoom presentation. $ 50 +HST   Save your spot

Professional Coaching Program: Open for registration

**Register for a course or start your Individualized Professional Reboot Program ** 

Questions? Email Lucia@WeilerNutrition.com

Body Weight Words Matter! Reflecting on the New Canadian Adult Obesity Clinical Practice Guidelines

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For most people their body weight is a personal issue. However people living in larger bodies face hurtful stigma including language surrounding obesity and overweight.  Developed by Obesity Canada and the Canadian Association of Bariatric Physicians and Surgeons, the new Canadian Adult Obesity Clinical Practice Guidelines represent the first comprehensive update in Canadian obesity guidelines since 2007.[1]

Decades of research in behavioral and nutrition science suggest that it’s time to update our clinical approach and recognize that some patterns of communication about body weight are more helpful than others. Registered dietitians are deeply involved in this discussion and here are some of the topline messages from leading experts that stood out to us:

  1. Body Mass Index (BMI) is NOT an accurate tool for identifying obesity related complications [2]
    BMI is a widely used tool for screening and classifying body weight but it’s been controversial for decades.  A person’s BMI number is generated by considering their height in relation to their weight and it tells us about the size of the person’s body.  Experts now agree that more information than BMI is needed to determine whether a person is sick or healthy.
  2. Patient-centered, weight-inclusive care focuses on health outcomes rather than weight loss 1,2
    Remember to ask permission before discussing body weight and respect the person’s answer. Health issues are measured by lab data and clinical signs. These can include blood pressure, blood sugar or reduced mobility. Shift the focus toward addressing impairments to health rather than weight loss alone.
  3. Obesity is NOT simply a matter of self-control and the ‘eat less, move more’ advice is insufficient1
    The effects of a dieting lifestyle are burdensome. Evidence-based advice must move beyond simplistic approaches of ‘eat less and move more’. For example, in recent years researchers gained a better understanding of clinical evidence and body weight biology. These include the amount of food energy absorbed through the gut, the brain’s role in appetite regulation and the thermic effect of eating.[3] Environmental factors such as where people live, work and food availably also have an influence on body weight.
  4. People of higher weights should have access to evidence informed interventions, including medical nutrition therapy
    There is a lot of misinformation about body weight so evidence-based health management is key. One of the recommended interventions is to include personalized counselling by a registered dietitian with a focus on healthy food choices and evidence-based nutrition therapy.
  5. Recognize and address weight bias and stigma
    People with excess body weight experience weight bias and stigma. Weight bias is defined as negative weight–related attitudes, beliefs and judgements toward people who are of higher weight. This thinking can result in stigma which is acting on weight-based beliefs such as teasing, bullying, macroaggressions, social rejection and discrimination towards people living in larger bodies. People may also internalize weight stigma and criticize themselves or others based on body weight.
    Experts consider that changes to language can alleviate the stigma of obesity within the health-care system and support improved outcomes for both people living in a larger body and for the health-care system. 3,[4],[5],[6]

In our Body Weight Words Matter! chart below we provide several examples of communication interventions to help assess your attitude and reduce body weight bias. Body Weight Words Matter INFOGRAPHIC N4N (Click here to download your copy of the PDF Body Weight Words Matter INFOGRAPHIC N4NN ) Body Weight Words Matter

References:

[1] Obesity Canada (2020) Canadian Adult Obesity Clinical Practice Guidelines (CPGs) https://obesitycanada.ca/guidelines/

[2] Obesity Canada (2020) CMAJ Obesity in adults: a clinical practice guideline https://www.cmaj.ca/content/cmaj/192/31/E875.full.pdf

[3]   Rubino et al. (2020) Joint international consensus statement for ending stigma of obesity. Nature Medicine  www.nature.com/medicine

[4] Obesity UK (2020) Language Matters: Obesity https://cdn.easo.org/wp-content/uploads/2020/07/31073423/Obesity-Language-Matters-_FINAL.pdf

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

[6] Puhl R., Peterson J. L., Luedicke J. (2013). Motivating or stigmatizing? Public perceptions of weight-related language used by health providers. Int. J. Obes.  https://www.nature.com/articles/ijo2012110

Peach & Tomato Summer Salad

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white bowl with salad made from diced peaches and diced tomatoes, garnished with basil leaves

Celebrate Food Day Canada on August 1st with delicious local peaches or nectarines! Prep time: 5 minutes

Peach & Tomato Summer Salad

Ingredients

2 peaches or nectarines (leave the skins on)

10 cherry / grape tomatoes or 1 small tomato

1 Tbsp balsamic vinegar

1 Tbsp olive oil

Salt / pepper to taste

Fresh basil leaves for garnish

Directions

Dice the peaches and have the cherry tomatoes. Toss gently with balsamic vinegar and olive oil. Add salt / pepper if desired. Garnish with fresh basil leaves.

Makes 2 small servings

5 Smart Snacks

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snack ideas that combine protein with produce

Want to stay fueled and alert? Our dietitian tip is to combine protein with produce at every snack! Protein foods give you staying power, satiety and alertness. Produce offers a medley of antioxidants to boost your health and wellness. That’s a powerful combo, right?

Try these snacks the next time you’re heading out on the trails, camping or even studying for exams. Which snack combo is your favourite?

 

The Science of Comfort Foods

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aerial image of kitchen counter filled with baking supplies like flour, eggs, and measuring spoons

[Image: Piktochart]

Can you believe that we’re into week 11 of quarantine now? We’ve been seeing plenty of homemade comfort food pics posted on Instagram lately. In fact, the hashtag #QuarantineBaking has over 208 THOUSAND posts and the hashtag #ComfortFood has over 7.1 MILLLION posts.

There has been so much about comfort food lately in the news too:

  • In Toronto, Bradley Harder started the #PandemicPieProject – he’s baked over 200 pies and given them away to members in his community;
  • In Halifax, Amy Munch who owns Cake Babes, a wedding cake shop, has now baked over 2000 cupcakes and delivered them to front line workers; and
  • In Italy, an 84-year-old Grandma is on lighting up YouTube, demonstrating her recipe for Lockdown Lasagna.

Here are 4 reasons why you might be reaching for those comfort foods right now.

Watch our 1 minute video clip below about The Science of Comfort Foods!

 

1 – Comfort foods trigger dopamine

Dopamine is a neurotransmitter that sends messages between the brain cells. Dopamine is all about motivation, reward and pleasure. It gives us a feel-good sensation. So when you eat a comfort food that tastes good and is rewarding, you get a rush of dopamine. Your brain remembers this connection between your behaviour (the comfort food you ate) and the reward (the positive feeling). You may be more motivated to continue that behaviour i.e. eat a comfort food because it gives you that feel-good reward. Some psychology researchers think that even ANTICIPATING eating certain foods generates dopamine. So just THINKING about eating a cinnamon bun or chocolate cake can trigger dopamine!

2 – Comfort foods gives us social connection

As a dietitian, I always say that food unites us. My dad is a chef and to me, food is an expression of love. I remember when Jamie Oliver was here in Toronto in 2015, promoting his new cookbook. When he stood up on stage, he said “Food can be a hug”.  Wow, don’t you agree – food can be as comforting as a hug. Some interesting research from the Universities of Tennessee and New York State in 2015 found that comfort foods remind us of our social relationships / and helps us feel less lonesome especially when we are isolated. Comfort foods offer a sense of belonging. So it makes sense that we’re turning to comfort foods during these times of quarantine and physical isolation. On top of that, baking and cooking together offers psychosocial benefits. Think of those virtual dinner parties or virtual cooking classes we’ve been taking – they keep us feeling connected even when we’re not physically together.

3 – Comfort foods are associated with positive memories and nostalgia

Very often, comfort foods remind us of our childhood or home or friends and family. Comfort foods may also be linked to special person like your mom, dad, Nona, Bubbe or Grandma. When we eat comfort foods, it brings pack happy memories from our past. Sometimes even the SMELL of comfort foods can trigger these positive memories. Psychological research shows that smells are powerfully linked to areas in the brain that are associated with memory and emotional experiences 

4 – Comfort foods can give us a little more certainty and routine.

In these times of uncertainty, making and eating comfort foods can offer a sense of structure and control. We have control over the foods we are making and eating, and we also have a little more control over how we feel. Our brain tells us that eating that piece of homemade bread or pasta will make us feel good.

 

If you’re eating for comfort, that’s completely OK. Be mindful of how often and how much. Practice other healthy lifestyle habits to beat stress – try yoga, meditation, a walk with the dog, listening to music or calling a friend. Stay safe and stay well!

 

By Sue Mah, MHSc, RD, PHEc, FDC – Co-founder n4nn

4 Fridge rules for food safety & wellness

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

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

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

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

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

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

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

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

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

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

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

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

 

Nutrition & Immunity Challenge – Covid19

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Your immune system is always on guard against attacks on your body. Attacks could come in many forms including virus, bacteria or even cancer cells. If your immune system trips up, you could become more vulnerable and even ill. In terms of nutrition, there are many nutrients that are involved with the normal functioning of the immune system. The immune system is sophisticated ‘team’ with many ‘players’ involved. The best performance in defending your body happens when all ‘players are present’ and ready to do their job. That is why health experts recommend to promote your own immunity follow an overall healthy eating plan.

With Covid19 there seem to be a lot of questions about nutrition and immunity so here is a closer look at the basics.

  • No diet, supplement will cure or prevent disease. Good hygiene practice and physical distancing remain the best means of avoiding COVID19 infection.
  • Almost all nutrients help the immune system in one way or another; however some nutrient deficiencies may be more harmful to immunity than others. Malnutrition and deficient intakes of many vitamins and minerals are associated with lower disease resistance. Among the nutrients well recognized for their roles in building immunity are Protein, Zinc, Vitamins A, C and E. Below we profile these nutrients of interest that support general immunity but emphasize the bottom line:  Eat a variety of healthy foods each day in order to support immune function.

Protein:

Protein helps build and repair body tissues and forms antibodies. Antibodies are protective proteins produced by the immune system to fight foreign substances in the body.

Eat protein foods at each meal. Recommendations for most adults are to aim for 20-30 grams of protein at every meal. Examples of protein rich foods include fish, shellfish, poultry, lean meat, legumes (beans, peas and lentils), tofu (edamame), eggs, nuts, seeds, greek yogurt and cottage cheese.

Vitamins and Minerals:

All vitamins and minerals promote good health and many protect against infection and diseases. Research suggests that certain vitamins and minerals may have bigger roles in immune health. Examples include Zinc, Vitamins A, C, E. For most people, however, there is no good evidence that taking more of these nutrients than what you can get from a varied healthy diet will improve your immune system. For reference, here is some information about vitamins/minerals of interest for immune health.

    • Zinc:
      A wide variety of foods contain zinc. By far, oysters have more zinc per serving than any other food. More good sources of zinc are lean meats, fish or poultry, beans, nuts, whole grains, cereals (fortified) and dairy products
    • Vitamin A:
      Vitamin A is naturally present in many foods and most people get enough Vitamin A from the foods they eat. The most active form is retinol, a fat soluble vitamin found in animal foods such as meat, poultry, fish and dairy products. Beta carotene which converts to vitamin A in the body is found in yellow, orange and dark green vegetables and fruits.
    • Vitamin C:
      Vitamin C, also known as ascorbic acid is found in fruits and vegetables. Among its many other roles, Vitamin C acts as an antioxidant that helps protect cells against damage. You can get recommended amounts of vitamin C by eating a variety of foods including citrus fruits (such as oranges and grapefruit). Red and green peppers and kiwifruit also have a lot of vitamin C as do other fruits and vegetables.
    • Vitamin E:
      Vitamin E is found in many foods. In the body, it acts as an antioxidant that helps protect the tissues from damage. Rich sources of Vitamin E include vegetable oils (wheat germ, sunflower, safflower), nuts (peanuts, hazelnuts, almonds), seeds (sunflower), fortified cereals.Watch our one minute VIDEO summary and tips on the immunity challenge here:

Sources:

  • National Institutes of Health (NIH) 2020 Health Information Facts
  • Health Canada (2019) Nutrient Function Claims
  • Duyff Academy of Food and Nutrition (2017) Complete Food & Nutrition Guide
  • Sizer et al (2017) Nutrition Concepts and Controversies

Put the FREEZE on Food Waste

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🌎 Today is the 50th anniversary of Earth Day!

One way to protect the planet is to reduce food waste by freezing leftover ingredients. It helps you save money too.

Here are some ingredients that we’ve been freezing a lot these days.

🍅 Tomato paste – Most recipes call for about 1 T of tomato paste. Freeze in ice cube trays or in 1 T portions. Ready for a tomato sauce or stew. Lasts 2-3 months in the freezer.

👍 Onions & Green onions – How many times have your green onions wilted in the fridge? Slice them or chop / dice onions and freeze them. Perfect for an omelet, casserole and fried rice. Lasts 10-12 months in the freezer.

🍋 Lemon juice and Lemon zest – Why toss out flavour? Freeze these and add to salad dressings, pasta or baked items. Lasts 12 months in the freezer.

🌿Herbs – Cut them and freeze in ice cube trays water, stock or even oil. Simply toss into soups or defrost for a salad dressing when needed. Lasts 2-3 months in the freezer.

🍌 Bananas – We love making banana bread, so any leftover bananas go straight into the freezer. You can freeze them whole with the peels on (the peels will turn black). Or you can peel the banana first and freeze slices. Thaw and add to baked goods or use frozen in a smoothie. Lasts 2-3 months in the freezer.

🍓 Berries – Freeze them in a single layer first and then place them in a container or bag. (If you freeze them all at once, they may clump together.) Perfect for smoothies or baking! Lasts 12 months in the freezer.

🍞 Bread – Slice it first and then freeze about 6-8 slices in a freezer bag. Same thing with bagels. This makes is so much easier to use or toast. Lasts 2-3 months in the freezer.

🍎 You can freeze so many other foods too! What’s your favourite item to freeze?

Happy Earth Day 2020!

[Freezer storage times – sourced from https://www.foodsafety.gov/keep-food-safe/foodkeeper-app]

 

– By Sue Mah, MHSc, RD, PHEc, FDC & Lucia Weiler, BSc, RD, PHEc

N4NN ONLINE training services

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N4NN is a leader in nutrition training communications internationally. Since 2007, the course has supported 100’s of food and beverage professionals across Canada to communicate about nutrition issues with more confidence.

  • Nutrition for NON-Nutritionists™ is an engaging educational course specifically designed to help your business leverage the growing consumer interest in nutrition and healthy foods.
  • Developed by experienced adult educators leveraging best practice learning solutions and a variety of mediums including e-learning, virtual facilitation, and blended learning
  • Delivered and facilitated online by dietitian experts N4NN is perfect fit to your small to mid-sized training programs.

Contact us to help your team continue to learn, grow and innovate  in a mature, professional learning environment.

 

 

Be Well! Navigate the grocery aisles efficiently during COVID19

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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:

Clean and sanitize your kitchen surfaces like a food safety pro during COVID-19

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You can protect yourself from COVID-19 by preventing the spread of germs. Although there are not many studies on COVID-19 specifically, scientists suggest that what we know works against other coronaviruses could work against this new strain too. Well known food safety cleaning and sanitizing practices can kill many different kids of harmful germs that cause disease.  Consider these expert tips for cleaning and sanitizing surfaces you use for food handling and preparation to reduce your risk of COVID-19 exposure.

3 Food safety rules to sanitize kitchen surfaces

  1. CLEAN: Remove dirt by washing down surfaces using warm soapy water & rinse with clean water.
  2. SANITIZE: This step reduces the harmful germs to safe levels on surfaces so illness is less likely to occur. Before preparing meals food safety pro’s make sure that counters, cutting boards and work surfaces are sanitized first. Chemicals approved as sanitizes for food-contact surfaces in food-service are chlorine, iodine and quaternary ammonium. Diluted chlorine bleach is a very effective sanitizer that is easy to make at home too. You can make your own sanitizing spray using 1 tsp (5 mL) bleach for every 3 cups (750 mL) of water. (Ministry of Health & LTC Ontario)  This sanitization method works for both plastic and wooden cutting board, taps, sinks and other surfaces. (Note: Bleach is NOT recommended for marble or stone countertops!)
  3. AIR DRY: Let surfaces air dry or dry with a clean disposable paper towel.

 

More tips on cleaning and sanitizing in the kitchen are available at this link: https://extension.colostate.edu/docs/pubs/foodnut/kitchen-sanitize.pdf

Dietitians’ tips to stay fueled and focused when working from home

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desk with vase of flowers

 

The doorbell rings. The dog is barking. A load of laundry sits in the hallway. There can be a lot of distractions when working from home! Here are a few tips to help you stay fueled and focused.

Stick to a regular eating schedule. Get into a routine by eating your meals at the same times every day if possible. Routine gives us a little sense of control during these uncertain times. Plus, you’ll keep your energy levels steady to power through your work day. (Ditto the routine message for sleep and exercise.)

Cook extra for tomorrow’s lunch. Now that you and everyone else in your family are staying home, you’re likely eating all your meals at home too. No more lunch meetings or buying lunch at the food court. Plan to cook extra and portion them out so they’re ready to reheat for tomorrow’s lunch.

Snack on nourishing foods. During times of crisis, we all stress eat. Food can offer us both comfort and nourishment. Give yourself permission to enjoy ALL foods without guilt. If you’re finding that you’re frequently eating to deal with stress or emotions, reach out to a friend, family member or health professional for support.

Stay hydrated with water. By the time you’re thirsty, you’re already dehydrated. Keep your water bottle nearby. Other beverages like coffee, tea and milk count towards your fluid intake too.

Take a break. Stand up and stretch. Do some shoulder rolls. Go out for a walk. This helps minimize mindless munching at your desk. To reduce eye strain, follow the 20-20-20 rule – every 20 minutes, look at something 20 feet away for 20 seconds.

Keep well, everyone!

 

Eating well during COVID-19

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Sue Mah shares her tips on national TV to make the most of your food during times of COVID-19.

Watch Sue’s TV interview here with CTV Your Morning. 

 

TV host Lindsey Deluce interviewing dietitian Sue Mah in her kitchen

 

Buy foods with a long shelf life. Fresh, frozen and canned foods are all OK. Some ideas: fresh carrots, potatoes, squash, onions and parsnips; frozen fruit, veggies, meat and fish; canned fruit, veggies, beans, soup and pasta sauce; shelf-stable milk or non-dairy beverages. Having these foods can help you get through tough times in case you become sick and can’t leave your home. I write the best before date on a green piece of tape and stick it right on the can for easy visibility! (See my pantry photo below.)

Keep a food inventory to remind you of what have. Go through your fridge, freezer and pantry. The kids can help with this too! Plan your meals using the foods you have on hand. Try new recipes using your pantry staples. Check best before dates and practice the “First In First Out” rule – use the foods that have the earliest best before date first. Circle or highlight items with an approaching best before date so you know to use them soon. Cross the items off the inventory as you use them so you know when you might need to buy more.

Wash your hands before and after cooking / eating. Wash all fresh fruits and veggies before eating, especially if you’re eating the skins. Cook foods to the right temperature. Keep raw foods separate from cooked foods, and use separate utensils / cutting boards for each. Keep hot foods hot and cold foods cold. Refrigerate leftovers within 2 hours or freeze leftovers to eat later. Eat refrigerated leftovers within 3 days. For more food safety tips, go to Canadian Public Health Association. 

Don’t share eating utensils. Avoid sharing food from the same container (e.g. avoid sharing popcorn or grapes from the same bowl.) No double dipping please. 🙂 Wash utensils in hot soapy water or in the dishwasher.

Sue's pantry with best before dates labelled on cans

Sue’s pantry

 

Serving food safely during COVID-19

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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

COVID-19 Q-A on food and nutrition

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Food is essential and unites us all. You may have some questions about how to eat, prepare and shop for food during these uncertain times. Here are top five COVID-19 related food and nutrition Questions and Answers  to help you manage. Dietitians are registered health professionals who translate the science to deliver reliable life-changing advice.  What’s your food and nutrition question?  Send them to us here or via social media Twitter/Instagram @Nutrition4NonN   

  • Q 1: Can I get sick with COVID-19 from touching food or food packaging?
    A: Currently there is no evidence of food or food packaging being associated with transmission of COVID-19.  Like other viruses, it is possible that the virus that causes COVID-19 can survive on surfaces or objects. For that reason, please be mindful when shopping. If you touch it you buy it!  Also continue to follow general food safety advice including these:
    1.  Wash hands thoroughly after handling shopping bags and before preparing food.
    2.  Clean food preparation surfaces with soap and water.
    3. Wash fresh food well before eating it, especially if you eat the skin and are not cooking it.
    4. Cook meat thoroughly and separate cooked and uncooked foods.
    5.  Refrigerate cooked food within 2 hours and at eat leftovers within 3 days or put in freezer for later use.
  • Q 2: Can I boost my immune system through my diet?
    A: Simply put, you cannot “boost” your immune system through diet, and no specific food or supplement will prevent you catching COVID-19/Coronavirus. Good hygiene practice remains the best means of avoiding infection.  Many nutrients are involved in the workings of a healthy immune system and dietary recommendations are to eat a variety of healthy foods each day to support the body’s immune function.
  • Q 3: Can eating garlic help prevent infection?
    A: Garlic is a healthy food that may have some antimicrobial properties, however, there is NO evidence that garlic protects people from  COVID19 infection.
  • Q4: How do I wash my hands properly?
    A: With soap and water (warm and cold are both OK). Take your time…20 seconds and use the WHO approved techniques shown in this image:
  • Q 5: What could I do to prepare for Covid-19 food-wise?
    At this time, it makes sense to stock up on non-perishable food items so that you do not need to go shopping if you become sick, but avoid panic buying.  Add a few extra items with a long shelf life to your grocery cart that are easy-to-prepare foods you already enjoy.
    1. Veggies & Fruit – any of fresh, frozen, canned are OK. Fresh carrots, potatoes, onions, squash, beets and cabbage tend to last longer at room temperature.
    2. Grains – dried pasta, rice, oatmeal, popcorn
    3. Protein – canned or dried beans, canned fish, meat, powdered milk or shelf stable milk alternatives.
    4. Ready to eat, heat and serve foods are OK. Veggie soups, ready to eat frozen meals can help fill the gap.
    5. You can still ENJOY your meals; COOK more often, EAT TOGETHER in your home as much as possible while practicing social distancing.

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

 

That Study about Milk and Risk of Breast Cancer – 6 Questions to Ask Before Jumping to Conclusions

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Glass of milk

Image: Pixabay

You may have seen the recent media headlines about a study looking at drinking milk and its impact on breast cancer risk. It’s easy to get caught up in the news. But with any nutrition research, it’s important to read it with a critical eye and ask yourself a few important questions before jumping to conclusions.

Question #1 – Did the study involve humans, animals or cells in the lab? Who were the participants and how many? How long was the study?

Human studies are always the most applicable. This study looked at almost 53,000 adult women across North America. The average age of the women was 57 years and they were all initially free of cancer. The study lasted almost 8 years.

Question #2 – What is the source of the study? Was it published in a reputable, peer-reviewed journal? Was it preliminary research that has yet to be published? 

This study was part of the large Adventist Health Study-2 and published in the International Journal of Epidemiology, which is a peer-reviewed journal. Researchers were from the School of Public Health at Loma Linda University in California.

Question #3 – How was the study designed?

The study design has a big impact on the type of conclusions that can be drawn. This study about milk and breast cancer was an “observational” study meaning that researchers observed participants’ diets, collected data and then came up with a summary of their observations 8 years later.

The problem with observational studies is that we can’t make strong conclusions about cause and effect – in other words, we can’t say with certainty that “A causes B.” We can really only say that “A may be linked to B.” This is a big limitation of observational studies. A better study design would be “experimental”. In an “experimental” study, researchers randomly ask the participants to either undergo treatment A (such as drinking milk) or not undergo treatment A (such as not drinking milk), compare the results, and then see if treatment A causes outcome B (such as an increased risk of breast cancer). Of course, ethics are highly considered ahead of time, and the study needs to include a good number of participants for a decent duration. The advantage with experimental studies is that conclusions can be made about cause and effect.

Also, this study left out some important factors that could have affected the results. For example, the women were only asked if they ever smoked and how long they’ve used alcohol. The researchers didn’t ask for the amounts of tobacco smoked or the amounts of alcohol consumed. In addition, only “vigorous physical activity” was considered, not moderate physical activity (which might be more realistic) or even total minutes of physical activity. Social determinants of health weren’t considered either – like income, education or employment – and we know that these can all affect one’s health and risk for chronic diseases.

Question #4 – How was the nutrition information collected?

This study used self-reported food frequency questionnaires and 24-hour food recalls. In other words, participants told researchers how often they ate certain foods as well as what foods / beverages they consumed in the last 24 hours. There are a few problems with this type of data. First of all, this information was only collected ONCE, and at the beginning of the 8 year-long study. One has to ask if the participants ate exactly the same way years later? (Think about your own diet – has it changed over the last 8 years?) Secondly, self-reported data isn’t entirely accurate since it’s easy to under-estimate or over-estimate the amounts of food eaten. (Can you remember what and how much you ate yesterday or the day before?) And finally, a 24-hour food recall may have been taken on an “off” day, such as a weekend – which may not be an accurate picture of your true dietary intake.

Question #5 – How were the results interpreted?

This question is a bit tricky but crucial to the overall interpretation of the research. The researchers found that as milk intake increased, so did the risk of breast cancer. One news story stated that “women who drink as little as one cup of dairy milk per day could increase their risk of developing breast cancer by up to 50 per cent.” While this sounds alarming, we need to look at the statistics a bit closer.

At the end of the study, 1,057 women out of the 53,000 women developed breast cancer – this is a risk of 2% or 2 cases per 100 women. When women drank 1 cup of milk, their chances of developing breast cancer increased to 3% or 3 cases per 100 women. The difference is 1% and this is called the “absolute risk”. Since the risk of breast cancer went up from 2% to 3%, the overall increase is indeed 50% and this is called the “relative risk”. So while 50% sounds like a big number, the more important and more relevant number for YOU is the absolute risk which is only 1%.

Question #6 – What are other credible authorities saying about this topic?

Dietary guidelines are shaped by evidence-based studies, not just a single study. Always check to see what other credible, professional authorities are saying about the topic. When it comes to preventing cancer, both the Canadian Cancer Society  as well as the American Institute of Cancer Research recommend eating whole grains, vegetables, fruit, beans and lentils as a major part of your everyday diet. Sounds like great advice to us!

As always, feel free to reach out to us if you’d like our help in translating the science of nutrition into easy to understand, practical advice.

Written by: Sue Mah & Lucia Weiler, Co-Founders n4nn