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Sustainability in Nutrition and Dietetics

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

What is a Sustainable Food System?

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

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

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

Examples of Actions to Help Implement Sustainability Strategies

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

Bottom Line

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

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

Nourishing Smoothie Recipes with 3 Key Ingredients

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

Makes 500 mL (2 servings of 250 mL each)

Ingredients

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

Optional Flavour Enhancers

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

Instructions

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

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

Safe Food Handling Tips – Canada.ca

Food safety and you – Canada.ca

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

 

New Food Label Reading Tool – Health Canada Update

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

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

Use these three steps to understand food labels

  1. Find the amount of food: 

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

  1. Use % daily value:

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

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

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

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

 

Make a healthier food choice

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

  • sugars
  • sodium
  • saturated fats

Some nutrients you may want more of include:

  • iron
  • fibre
  • calcium
  • potassium

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

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

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

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

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

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

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

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

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

#NutritionMonth2023

3 Things I Learned Visiting Saskatchewan Farms

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I spent 2 days visiting Saskatchewan farms and meeting the farmers who produce our food. It was a journey shared with fellow food professionals who were keen to discover more about where our food comes from and get a behind the scenes look at Canadian farming.  We opened with a discussion on agriculture and sustainability, then visited real working farms to continue conversations with the people who grow our food.

Thanks to Farm and Food Care Sask  and Canadian Food Focus for hosting and inviting me on this amazing trip and educational event!

Here are three things I learned:

Families run farms

Did you know that 97 per cent of Canada’s farms are family owned?

Today’s family farmers are well educated, often university graduates who worked in business and agriculture. When they go home to farm, they are savvy managers, and their sense of community plays an important role in farming.

Although the farms are bigger than in the past strong family ties run through them. At every farm we visited three sometimes four generations of the family came out to greet us and share their stories. The farm families we met, pride themselves in improving on each generation’s hard work and building a sustainable future so the next generations can carry on farming their land. For example, the Colborn family has been farming their land since 1910. Today the farm is run by the 5th generation, three cousins who produce eggs, grains, and beef.  More information is available at Home – Colborn Farms

High tech is in

Modern agriculture is progressive, and farmers invest in technology to produce more and increase efficiency.

For example, chicken farmers use I-phones to monitor chicken barn temperature and animal welfare any time of day. Should temperatures drop below the set range, a phone alarm is activated.

On Foth Ventures dairy farm a state-of-the-art rotary carousel milks 900 cows in about three hours, three times a day! On average a dairy cow produces 30 litres of milk per day, so with the aid of innovative technology this farm provides 27,000 litres of milk per day.

At Star Egg processing facility, eggs come from 65 local farmers that are identified and traceable along their journey from the farm barns to the consumer. Robotics technology allows more production with less labour. This state-of-the-art facility grades 1.2 million eggs a day!  More information is available at  Star Egg – Saskatchewan

Transparent conversations about agriculture matter

Consumers want to know more about what’s in their food and how it is produced.  However, credible stories of food production and the journey of food from farm to table are often hard to find. Farmers believe that reconnecting people with the origins of food is an important task and they want to engage and help bridge the information gap between agriculture and consumers. We benefited from transparent conversations and visited farms to better understand what farmers do and why.

If you have questions about techniques of modern agriculture or why farmers do what they do we encourage you to talk to farmers, visit their websites and ask them your questions. As dietitians we are also here to engage with you in transparent conversations about food and agriculture. What’s your farming question?

Thanks  again to Farm and Food Care Sask  and Canadian Food Focus for organizing this amazing trip and educational event!

Written by Lucia Weiler, RD, PHEc, Award-winning dietitian and Co-Founder, n4nn. The event was sponsored travel and this blog reflects my own learning experiences.

Inflammation & Nutrition

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Image: Shutterstock. Description: Selection of healthy food reducing chronic inflammation salmon fish avocado seeds nuts leafy green vegetables berries on a white rustic wooden table.

 

 

 

 

 

 

 

 

 

What is inflammation & why does it matter?

Inflammation is a natural and protective response by the body’s immune system to an injury, infection or harmful substances.  Symptoms of inflammation include redness, heat, swelling and pain.

There are two types of inflammation: acute and chronic. Imagine cutting your finger or scraping your knee. What happens? The area turns red, is painful and perhaps starts swelling. This is acute inflammation – your immune system is sending white blood cells to your injured finger or knee to protect it. In this way, inflammation is helpful and essential and speeds up the healing process.

In contrast, chronic inflammation happens when the body continues to respond for a long time as if it was under attack by a foreign or unwanted substance. Chronic inflammation does not help the body because it fights against its own cells by mistake. Some diseases or medical conditions associated with inflammation are rheumatoid arthritis, where many joints throughout the body are permanently inflamed, psoriasis – a chronic skin disease, and inflammatory bowel diseases like Crohn’s disease or ulcerative colitis.  These chronic inflammatory diseases can last for years or even a lifetime. Chronic inflammation also contributes to heart disease, type-2 diabetes, cancer, obesity, Alzheimer’s disease, and some allergic conditions.

What you can do about managing inflammation?

With all the conditions that involve inflammation, no wonder people are interested in food choices to help reduce ongoing harmful chronic inflammation. Overall good nutrition is key to enhancing immunity and providing antioxidants that lower the stress of inflammation. You may be wondering about specific foods that have been called out as part of the ‘anti-inflammatory diet’.   Here are FIVE types of foods to keep on top of your list that may help reduce chronic inflammation:

  1. Foods rich in omega- 3 fats
    • Eat oily fish 2 – 3 times / week (salmon, herring, sardines, mackerel, anchovies, trout)
    • Replace regular eggs with omega-3 eggs
    • Choose plant-based sources of omega-3 fats including flax oil, ground flax seeds and walnuts
  2. Antioxidant rich vegetables and fruit
    • Look for colour – dark green, red, orange, yellow, purple and blue – they are chock full of antioxidants
    • Enjoy a variety of vegetables and fruit everyday – make them half your plate at each meal
  3. Fibre
    • Choose fibre rich foods such as vegetables, fruit, pulses (beans, chickpeas, lentils) and whole grains. High fibre foods help support your gut health and nourish the beneficial bacteria that help fight inflammation and disease.
  4. Herbs and spices
    • Add flavour with cinnamon, ginger and turmeric which seem to supress inflammation, but evidence is unclear about how often and how much to eat. Have fun exploring some dietitian approved recipes that enhance flavour with these herbs and spices.
  5. Protein
    • Eat protein foods to build antibodies which play a role in supporting a healthy immune system. Include fatty fish (see tip #1 above) and lean white meat in your diet. Use cooking methods that do not char meat such as poaching, stewing, and steaming. Try acidic marinades such as lemon, lime vinegar or yogurt for a health and flavour boost. Acid ingredients tenderize meat and studies show that marinating meats may reduce harmful compounds that can form on meat exposed to high cooking temperatures.
    • Choose plant proteins including tofu, tempeh, edamame, beans, chickpeas, lentils, nuts and seeds.

 Bottom line

There is no single anti-inflammatory or miracle food!  However, eating an overall healthy diet is an important way to help manage inflammation.  In addition,  getting enough sleep , engaging in regular physical activity as well as other lifestyle factors (such as NOT smoking)  have a direct impact on lowering inflammation.

A registered dietitian can break down the anti-inflammatory diet for you into easy-to-follow steps and provide you with a variety of enjoyable ways to eat well.  Contact us to find out more about our personalized nutrition counselling sessions.

 

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

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

Eating well on a budget

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We heard from people who find it challenging to eat healthy on a budget. It’s such a great question and many folks, especially students, want to eat well and struggle with where to start.  Some of you may feel that you have no choice but to buy more expensive processed foods because you believe you can’t afford good nutrition.  There are many ways you can stretch your food dollar without sacrificing your health. Here are just FIVE tips to help you get started with making the most of your food dollar and eat well.

  1. Plan your meals
    Planning menus ahead lets you buy just what you need and stay on budget. It’s also a good way to avoid wasted food and help you lower you food costs. Planning reduces the time and stress of unplanned shopping trips and last minute dilemmas ‘what’s for dinner’. Before you go shopping think about what foods you’d like to eat/prepare. Know your food budget and adjust your menus as needed.
  2. Prepare a shopping list.
    Studies show that keeping a running grocery list is a great way to stay on track – it jogs your memory, saves money at the store, saves time too. It also keeps you from buying what you don’t need. Bottom line: Write a list and STICK TO IT.
    During Covid 19 many people prefer a paper list so they don’t have to handle their phones in the grocery store. When you prepare your list organize the items you need by category to match the store layout – for example, produce for veg and fruit, dairy, meat, bakery , frozen and grocery. We created this terrific Be Well Efficient shopping list that you can download from our website to help create your shopping list. Clicking on this link and then the image for your copy of the Be Well! Efficient Grocery Shopping List.
  3. Stock up on healthy staples that are on sale.
    Check for grocery store deals. Look for healthy food items on sale – fresh or frozen vegetables, fruit, canned beans, canned fish and meats and poultry. Dried foods are also budget friendly like dried beans, pasta, rice and oatmeal & they keep for a long time. If you like quiona buy it on SALE. Take advantage of local / seasonal produce. The price may be lower depending on where you shop. Fruits and vegetables are frozen at their peak of freshness so they are just as nutritious as fresh. You can easily add frozen or canned veggies to main dishes like casseroles and stews. You can also use frozen fruits in oatmeal, yogurt, baking and smoothies. Great choices include any dark green or orange like edamame (which are soybeans that boost protein content), peas and carrots or dark coloured berries.
  4. Cook once eat twice.
    Plan meals to make more than what you need today and enjoy the leftovers in another meal the next day. Cook extra whole grains like quinoa or barley for dinner and make a salad bowl recipe for lunch. If you eat meat and find lean cuts on sale consider buying a bit extra, roasting it and then incorporate it into another meal later. Look for recipes from Registered Dietitians that give you tips for using leftovers in your next meal.
  5. Store food properly
    Which uneaten food do you throw out most often?  Did you know that the most wasted foods in Canadian households are vegetables (30%), fruit (15%), and leftovers (13%) of total waste. So if you toss vegetables and fruit or leftovers in the trash then you’re like many Canadians. By eating the food you buy and storing it properly you will save money and reduce waste. If you find it challenging to be mindful of food storage here are some tips you could consider:
    • Butternut squash and sweet potatoes are excellent sources of the antioxidant beta carotene. They’ll last for at least two weeks.
    • Leafy greens tend to wilt within a week. So, shop and plan your menu accordingly.
    • Apples spoil 10 times faster in the fruit bowl than in the fridge.
    • Potatoes like a cool, dark spot so they don’t soften and sprout.
    • Keep cooked food in the fridge for 3-4 days and if you can’t eat it, freeze it for later use.

Visit our website for more tips and insights. Follow us on IG! @LuciaWeilerRD @SueMahRD @Nutrition4NonNutritionists

Foods to Manage Stress

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woman wearing glasses, looking stressed, sitting at her computer desk and chewing on a pencil

Can you believe that we’re into week 7 of physical distancing and the COVID quarantine? If you’re feeling stressed, you’re not alone.

In fact, a recent poll by Angus Reid found that 50% of Canadians say their mental health has worsened, feeling worried and anxious.

First of all, please know that there are many support resources available online to help you manage stress and anxiety during these tough times. Regular exercise, meditation and other healthy stress busting behaviours can help. Talk to a health care professional if you need some support.

As a dietitian, here are 5 key nutrients and foods to add to your plate which can help you manage stress.

Watch my 1-minute video summary below.

 

 

 

Carbs, especially whole grain carbs

Carbs help trigger the production of serotonin. This is the feel good chemical in the brain (a neurotransmitter). Serotonin is made in brain from the amino acid tryptophan. This is a small amino acid and has a tough time getting into the brain.

When you eat a meal that’s mostly carbs, it triggers the insulin to clear the bigger amino acids from your bloodstream, allowing tryptophan to get into the brain and make serotonin. Overall, serotonin helps you to feel calm.

Some good whole grain carb choices are:

  • brown rice
  • whole wheat bread, whole wheat pasta
  • quinoa

Vitamin B6

Vitamin B6 also helps our body make serotonin. This vitamin is found in a wide range of foods, so it’s important to eat a variety of foods. Some of the best foods for vitamin B6 are:

  • chicken, turkey, meat, fish like salmon
  • chickpeas, pistachio nuts, sunflower seeds
  • potatoes, bananas, avocados

Magnesium

When we are stressed, our body (adrenal glands) releases cortisol which is a stress hormone. Cortisol actually depletes the body of magnesium. So we need to make sure we’re getting enough magnesium when you’re feeling stressed.

Some of the best foods for magnesium are:

  • leafy greens like spinach, kale and Swiss chard
  • nuts and seeds like almonds, pine nuts and sunflower seeds
  • whole grains like whole wheat bread (Fun fact: whole wheat bread contains 4x more Mg than white bread)
  • dark chocolate!

Omega-3 fats

You may already know that omega-3 fats are good for our heart health. But did you know that the animal sources of omega-3 fats also help to boost our mood!

Some of the best sources of omega-3 fats are:

  • fatty fish like salmon, trout, arctic char, sardines. Try to eat fatty fish at least twice a week
  • omega-3 enriched eggs

Tea

Tea contains a special amino acid called L– theanine. This actually triggers the release of another neurotransmitter in the brain (called GABA or gamma-amino-butyric-acid) which gives you a relaxed feeling. Black tea, green tea, white tea and oolong tea all contain this special amino acid.

Stay well and stay safe. We are all in this together to get through the COVID-19 crisis.

foods to manage stress with images of bread, lettuce, fish and tea

 

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

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

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

 

Healthful Reset for Fall

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Image Source: Bigstock

Are you looking for great tips to kick-start fall? Many of our clients are looking to squeeze in some professional development before year end and at the same time reset personal health routines. As dietitians – the food and nutrition experts – we can help!

People are spending eight hours a day – and probably more – at work, let’s make them count for health and wellness! Also, travelling can do a number on even the most conscientious eaters. Many Canadians are surprised to hear that eating well on the job could improve their concentration and productivity. Other benefits of workplace wellness programs include better employee morale, reduced absenteeism and turnover and enhanced recruiting.

Here are five tips to spark your healthful reset at work and at home.

  1. Keep it real
    Set realistic expectations without black and white thinking. Consider why you are making healthy choices. List the reasons and keep it handy as a reminder to help you stay on track.
  2. Have a plan
    There is no perfect way to eat well that works for everyone. Find a healthful way to change your food journey one small step at a time. For a list of ideas that fit your goals check out credible tips from registered dietitians.
  3. Keep unhealthy foods out of your home
    If you don’t buy it you’re less likely to eat it. Stick to buying wholesome foods and put food away when you’re finished eating. Remember, drinking water is the best way to stay well hydrated.
  4. Pack & carry to eat on the go
    When you’re on the go at school or at work it can be hard to stick to a healthy eating plan. Pack some healthy foods at home and carry them with you to eat later. If you eat out, check the foodservice options in advance for healthy choices.
  5. Practice mindful eating
    Enjoy the food you’re eating and appreciate all that has gone into getting it from the farm to your table. Mindful eating helps build a healthy relationship with food.

Improving your eating habits takes time and it’s not easy. However, finding a few strategies that work for you in the long run will be your best bet for health and wellness. Are you ready to embrace healthy eating? As dietitians we translate the science of nutrition and offer life- changing advice for healthy living. Contact us for more information – we can help make it a little easier for you to choose, eat and enjoy healthy food.

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

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

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

Watch Interview Part 1

Watch Interview Part 2

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

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

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

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

Healthy Diets & Weight – Highlights from the Canadian Nutrition Society Conference

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Highway Signpost Image with Health related wording

With the start of the new year, there’s always a buzz about diets and weight.
But what is really fact and what’s fiction? At the annual thematic conference of the Canadian Nutrition Society, researchers, physicians and dietitians shared their perspectives to deepen our understanding of this complex topic. Here is just a snapshot of our top takeaways from the event.

Links Between Mental Health and Obesity: from Biology to Behaviour
– Valerie Taylor, MD, PhD, FPCP, Professor & Chair of Department of Psychiatry, University of Calgary

  • Mental illness such as bipolar and depression is linked with a 25-45% higher chance of obesity.
  • Late night sleeping leads to short sleep duration, which is associated with obesity. Reducing sleep by 2 hours lowers the levels of leptin (the hormone which makes us feel full). At the same time, levels of ghrelin increase (the hormone which makes us feel hungry).
  • Sleep loss is a new risk factor for insulin resistance and type 2 diabetes.

Diets and Body Weight Management: Trying to Make Sense of it All
– Eric Doucet, PhD, Professor, Faculty of Health Sciences, University of Ottawa

  • Calories still count in weight loss. Either you manipulate the macronutrients or restrict the caloric intake.
  • It’s very challenging to keep the weight off. Very often, most if not more of the weight lost is gained back over time.
  • Doucet’s research found that for every kg of weight loss, a person’s appetite increased by 100 calories per day.

Weight Loss and Client Centred Care: Perspectives in Nutrition Counselling
– Andrea Miller, MHSc, RD, Consulting Dietitian

  • When it comes to weight loss, most people are looking for a simple solution to a very complex problem.
  • Practice nutrition counselling without blame or judgement. Even dieting can sometimes improve a person’s nutrition and mindful eating behaviours.
  • Understand and listen to your client’s story about their weight and their relationship with food.

Turning the Tide with Health at Every Size – Time for Change
– Maria Ricupero, RD, Certified Diabetes Educator, Toronto General Hospital

  • Weight stigma includes: negative weight-related attitudes/beliefs/ assumptions/attitudes; unequal/unfair treatment of people due to their weight; social stereotypes and misconceptions about obesity.
  • Health at Every Size (HAES) is about: weight inclusivity, size acceptance, self-acceptance, body respect, well-being and healthy day-to-day behaviours whether weight changes or not.
  • Change the culture around weight rather than change our bodies. There can be health benefits without weight loss.

Kids on Diets: How the Culture of Fad Diets Influences Parental Feeding and Children’s Eating Behaviours
– Jess Haines, PhD, MHSc, RD, Associate Professor of Applied Nutrition, University of Guelph

  • Parents feel stigma when they have a child with overweight or obesity. 75% of these parents say that other family members make comments to them about their child’s weight. And 89% of these parents report negative feelings about themselves such as “I feel less of a mom.”
  • Focus on healthy behaviours for kids, not their weight as an outcome.
  • Healthy habits for kids include: Eat more meals together as a family, with the TV off; Set a bedtime routine aiming for 11 hours of sleep; Remove the TV from the room where your child sleeps; Limit TV time to less than 2 hours per day.

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

Questions, Comments? Contact Us

International Trends

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

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

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

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

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

 

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

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

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

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

Source: Independent.ie Newsdesk

  1. UN WHO weighs in against Marketing to kids

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

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

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

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

Congrats to Sue and Lucia

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Sue win N4NN June 2017

Sue is an accomplished leader who is highly deserving of the honour presented to her by the Dietitian of Canada. Recognized by her peers, Sue received two awards: 2017 Dietitian of the Year by Dietitians of Canada Business & Industry Network and the Member Recognition Award for Innovation by Dietitians of Canada.  Sue translates the science of nutrition into easy advice that everyone can understand and she advances the dietetic profession as an acclaimed nutrition writer, nutrition trends expert, inspiring speaker and engaging media spokesperson. Her nutrition trend tips and insights are sought after by business leaders, entrepreneurs, and consumer and trade publications. Sue has helped fellow dietitians and hundreds of professionals leverage the power of good nutrition.

Lucia N4NN June 2017

Lucia is honoured to start a 4 year term as a Director of the Board, Dietitians of Canada. She was elected by her peers to this leadership role to represent members’ voice. Dietitians of Canada is one of the largest organizations of food and nutrition professionals in the world with over 5,000 members who are committed to advancing health through food and nutrition. In her role as a Board member, Lucia will help steer the organization by setting the strategic direction to raise the profile of the profession as the most trusted source of nutrition information, offer support in practice, and create new opportunities for growth, learning and development.

3 out of 5 adults have a chronic disease! Are you one of them?

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chronic disease apr 2017

Did you know that 4 out of 5 Canadian adults are at risk for chronic disease, and 3 out of 5 Canadian adults actually live with a chronic disease? [1]  The top 4 chronic diseases in Canada are Cancer, Cardiovascular Disease, Diabetes and Chronic Respiratory disease. The good news is that 40% of cancers, 80% of heart disease, type 2 diabetes and respiratory disease are preventable by reducing common risk factors such as:

  • poor nutrition
  • lack of physical activity
  • smoking
  • harmful use of alcohol.

According to the World Health Organization, an unhealthy diet is one of the primary risk factors for chronic disease. Research shows that diet counselling makes a difference. For example, structured and intensive lifestyle interventions delivered by dietitians can reduce the risk of developing type 2 diabetes by up to 60% in clients at risk.[2]

What can you do? 

  • Eat a nutritious and healthy diet, including lots of fruit and vegetables
  • Don’t smoke or use other forms of tobacco
  • Limit your alcohol consumption to Canada’s LOW risk drinking guidelines
  • Maintain a healthy body weight
  • Get regular physical activity

How do you know which nutrition information to trust?

There is so much nutrition information out there that Canadians don’t know what to believe. It can be challenging to know which online nutrition information is credible and which is not. [3] For your food and nutrition questions – ask a Registered Dietitian. Registered Dietitians are the most trusted food and nutrition experts who are committed to helping Canadians enjoy safe, nutritious, affordable and healthy eating.  As nutrition experts, dietitians can help you decide on and find factual information that’s relevant to your health and wellness needs. Contact us or check out the ‘Your Health’ section at www.dietitians.ca.

 

[1] Chronic Disease Alliance Prevention Canada (2016)  http://www.cdpac.ca/media.php?mid=1411
[2] Dietitians of Canada, The impact of diet counselling (2015) https://www.dietitians.ca/Downloads/Public/Chronic-Disease-2-pager.aspx
[3] Dietitians of Canada Nutrition Month (2017) www.dietitians.ca

Is there added sugar in your favourite foods?

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Sue Heather - 2

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

Watch the TV interview.

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

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

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

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

Here’s our expert dietitian advice:

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

sugar a little a lot

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

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

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

Top 2017 food and nutrition trends

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RD registered dietitian USA

Our top 10 food and nutrition trends signal big changes for the year ahead and include a renewed focus on quality and enjoyment of food, sustainability, clean eating and influential new regulations. Read on for more of our expert advice on trends that will impact consumer food choices. Let us know what you think…

1. Clean Eating
Consumers demand to know exactly what is in their food and where it comes from so they can make informed choices that are in line with their values. For mindful decisions, the ingredient list, the food source and recipe composition are all becoming more significant factors.

2. Kids & Youth
Health Canada identified promoting the importance of healthy eating in children and youth a priority. Look for more resources, reports and dietary guidance to help establish healthy eating habits at an early age.

3. Enjoy food in the company of others
Food is a powerful way to connect with people which has benefits well beyond nutrition. We’ll see focus on bringing back the pleasure of everyday shared meals, cooking and conversation.

4. Sustainability
Taking care of the planet is a priority with a strong millennial focus. Look for ways to eliminate food waste, use up less than perfect looking fruit/veg, eat food before it spoils, package in compostable or biodegradable materials.

5. Protein Power
Protein continues to be a nutrient of great interest at every meal occasion, especially breakfast. Expect increased attention to plant based protein sources in healthy recipes such as tofu, nuts, seeds, pulses (dried beans, peas, lentils and chickpeas).

6. Food Security
Let’s recognize the importance of equitable access to affordable, wholesome, healthy foods and drinks for all Canadians. Supporting best health through good nutrition for everyone is driving a variety of new efforts.

7. Veggie Believers
Growth of vegetarian, vegan and other plant-focused foods are fueled by consumers looking for ways to boost their veggie intake at home and while eating out. Find more ways to make half your plate veggies.

8. Digestive Health – Feed Your Fiber Famished Gut!
Keeping your gut healthy involves eating probiotics that feed the friendly bacteria that live in your intestine. Canadians get less than half of the daily recommended amount of fibre, so look for more tips on boosting fibre intake, specifically probiotic type fibres for digestive health. More information is available on probiotic fibres at http://bit.ly/2jPasvW 

9. New Food Labels and Claims
Health Canada through a commitment to transparency and ongoing regulatory modernization is revamping the packaged food label and Canada’s Food Guide. Calories, sugars, fat are focus on packaged foods and calories are required on restaurant chain menus. Check CFIA guidelines for any statements that may be made about the nutritional value of foods or menu items to help you avoid any violations.

10. Dietitians are Most Trusted Experts in Food & Nutrition
Many Canadians get their food and nutrition information from the ‘Wild Wild Web” of the internet which has so much misinformation. Instead, look to dietitians, the most trusted experts in food and nutrition. We do the hard work of studying the evidence, reviewing the research and translating the science to credible recommendations that you can use.

Let’s start a conversation! Join us on April 26th 2017 at our 10th annual Nutrition for NON-Nutritionists Course

New food guide consultations are open!

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food-guide-consultationYou may have heard the big announcement that Health Canada is revising the Food Guide (CFG) and consultations are open for only 45 days until December 8th.  The last time CFG was changed was over 10 years ago so don’t miss this chance to let your voice be heard!

Why is CFG important?

CFG was, and will remain a key document that shapes the approach to healthy eating recommendations and policies in Canada, including nutrition education and menu planning. You know that nutrition science has evolved in the last 13 years.  We moved from ‘no fat’ or ‘low fat’ to good fat, from ‘low carb’ to high quality carbs, and at the end of the day more and more scientists agree that the overall dietary pattern is more important than any one food or nutrient. Of course, it’s a real challenge to translate complex science about nutrition into specific recommendations that meets the diverse needs of the Canadian population, but the new Food Guide revision set out to do just that. Let your voice be heard on how CFG can help you benefit from nutrition.

How to let your voice be heard!

We completed Canada’s Food Guide Workbook on line, which did not take very long, and we have a few tips for your consideration so you know what to expect when you participate.

The first question separates members of the general public from professionals who work in health, teaching or are representing an organization.  After a few more qualifying questions about who you are, the survey asks you to select 3 types of activities where you use healthy eating recommendations most often. The next set of questions are based on the 3 activities you just identified. They explore the type of guidance you find most valuable and the ways you would like recommendations presented. The final questions request you to rate the importance of a variety of topics related to healthy eating, including food enjoyment, eating patterns, security, environment, level of processing and sugars.

We encourage you to take the time and complete Canada’s Food Guide Workbook by December 8th. It’s your chance to influence the way Canadians will eat well for many years to come.

If you have any questions or comments on completing Canada’s Food Guide Workbook we’d be happy to hear from you!

Dare to Compare: Chia Seeds versus Flax Seeds

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

What are they:

chia seeds
[Image source: Flickr]

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

flax seed 2
[Image source: Flickr]

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


Nutrition and health benefits:

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

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

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

chia vs flax chart BIGGER REV


How to include in a healthy diet:

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

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

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

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

Join us for our 2016 Nutrition for NON-Nutritionists course

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icon-calendar_2Wednesday April 20, 2016 – 8:30am-5pm

University of Toronto, St. Michael’s College, 81 St. Mary Street.

Consumer interest in healthy foods continues to rise. Leverage this growing demand.

 

avocadoReasons to Attend

  • Understand nutrition fundamentals
  • Get behind-the-scene insights on nutrition trends
  • Discover more about current health issues relevant to your business
  • Learn from nutrition marketing case studies
  • Maximize the success of your product innovations and nutrition communications

Who Should Attend

  • Marketing and Sales Professionals
  • Agency Partners in Public Relations and Advertising
  • Professionals in the Food, Beverage & Grocery Industries
  • Product Development and Consumer Relations Representatives

Spaces are limited!

Click Here to Register Now!

  • $395 + HST Early Bird rate (if received on or before February 29, 2016)
  • $450 + HST Regular rate (after February 29, 2016)

img-sandwich_4“Great inspired educational day…definitely worth the time away from the office.”
-Dawn Ehler, Director, National Accounts, Foodservice, A. Lassonde Inc.

“A great course for anyone in consumer marketing with clients in the food/nutrition business.”
-Sharon Rainey, Senior Public Relations Professional

Course Facilitators

Sue Mah MHSc., RD

Co-Founder, NutritionForNonNutritionists.com

img-sue_5As one of Canada’s leading dietitians, Sue has consulted with over 25 national and international food companies. She knows how to spin nutrition to get media attention and has appeared in over 150 media features from coast-to-coast. Sue was a content writer for the new Canada’s Food Guide and is a seasoned writer for numerous food clients. She translates the science of nutrition into easy, everyday advice for consumers.

Lucia Weiler BSc., RD

Co-Founder, NutritionForNonNutritionists.com

img-lucia_10Lucia is a nutrition communications professional who specializes in marketing, education and regulatory affairs related to food and beverages. With over 20 years of progressive experience in product innovation and nutrition marketing, Lucia plays a role in establishing nutrition health and wellness strategies for clients and assists in the development and execution of challenging nutrition advertising and educational programs.

Spaces are limited!

Click Here to Register Now!

 

 

 

Save the Date!

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We’re delighted to offer our 7th annual Nutrition For NON-Nutritionists™ course which will be held on Thursday, April 16, 2015 (8:30 am – 5 pm) at the MaRS Collaboration Centre, 101 College Street in Toronto. MaRs is a state-of-the-art facility located in the heart of Canada’s business, academic, government, creative and research communities – it’s definitely a place to learn, be inspired and spark nutrition innovation!

As in past years, this course will be sold out! To reserve your spot, please pre-register now as spaces are limited. See what past participants have to say at course testimonials.

If you’re already a graduate of our course, please feel free to share this newsletter and extend our invitation to your colleagues to join us.