news & trends

Spot the Sugars

Registered Dietitian Sue Mah quizzes TV host Ben Mulroney about the sugars in different meals.

New food labels are coming and for the first time, you’ll see a Daily Value (DV) for “Sugars”. Health Canada has set a DV of 100 grams for total sugars. This includes sugars naturally found in foods such as fruits, veggies and unsweetened milk products, plus the sugars added to foods and the sugars found in foods like honey and maple syrup. Packaged foods with a Nutrition Facts table will now show the “Sugars” content as a percent of the 100 grams Daily Value (%DV).

Nutrition Facts table showing % Daily Value for sugars

But do most Canadians know where the sugars are in their foods?

Our Co-Founder Sue Mah recently quizzed Ben Mulroney (Co-host of Your Morning) to spot the sugars in different foods. Watch the engaging interview here.

Do you have a nutrition question that you’d like us to answer? Contact us and we’ll try to answer it in our next newsletter.

Five healthy eating tips while travelling

Lucia Weiler, RD, PHEc.

When you travel for work or pleasure do you find it tricky to stick to a healthy eating plan? You’re not alone! Most people find it harder to keep up their smart lifestyle choices when away from home. However there are benefits to maintaining a healthy lifestyle while travelling and a healthy diet can help keep up your energy, reduce stress and enjoy your time while travelling for work or pleasure.

We were thrilled to present our N4NN Workplace Wellness workshop to executives who really wanted to energize their meeting. Are you travelling for business or pleasure? Check out our Travel Tip Sheet for five dietitians’ tips on how to find good food that will help you stick to a healthy eating plan while away from home.

Travel Tip Sheet

Five ways to help you stick to a healthy eating plan while away from home:

  1. Carry on & carry out
    Pack some healthy foods, high protein snacks in your bags. Fresh fruit, nuts, seeds, or a granola mix are handy snacks to carry on board especially if you are travelling within Canada. When you arrive at your destination, if you can, go to a food market or grocery store to pick up portable traveler friendly foods to carry out to your hotel room. Some examples are nuts, seeds, fruit, veggies, and whole grain crackers. If you have a fridge in your room, yogurt, cheese hard cooked eggs and hummus are healthy options to keep on hand.
  2. Drink water
    Stay well hydrated and don’t drink your calories. Drink water regularly, which is a calorie free way to quench your thirst. Limit sugary drinks, energy drinks, syrup flavoured hot or cold beverages and alcohol. Calories from these types of drinks can add up quickly and undermine your healthy eating goals.
  3. Scope out foodservice options
    If you travel for work you may return to the same city regularly. Find a few places you can count on for healthy options and plan your meals there. Check menus online to find your healthy go-to preferences where you travel. In most chain restaurants, calories are listed on the menu which can be helpful to compare meals. Remember it’s not just the total number of calories that count but the quality of the calories matter too. Look for foods with less saturated fat, less sodium and less added sugars.
  4. Order mindfully
    When eating at a restaurant keep these tips in mind: double up on veggies, avoid deep fried foods and watch portion sizes (keep them small or ask for half portions). Always order sauces on the side so you can decide how much to add. If you’re watching your calories, skip the appetizers and dessert.
  5. ENJOY your food choices!
    HOW you eat is just as important as WHAT you eat so look for ways to enjoy your food. Improving your eating habits takes time and it can be especially challenging while travelling. Find a few tips that work for you and then build on them as you journey toward making healthier choices while travelling.

Want more tips and insights on building healthier people? We translate the science of nutrition and offer life-changing advice for healthy living. Contact us for more information.