news & trends

Dietitian Q&A: What Are the New Low-Risk Alcohol Drinking Guidelines?

Lately, many of my clients have been asking about alcohol—how much is too much, what the latest recommendations say, and whether even moderate drinking affects their health and nutrition goals. Some are cutting back, others are embracing ‘Dry January’ beyond just one month, and many turn to the internet for advice—only to find conflicting information. If you’re feeling unsure about what’s right for you, you’re not alone.
Here’s what you need to know about Canada’s new Guidance on Alcohol and Health, and how it might impact your choices. Keep in mind, this is general information—your dietitian can help tailor advice to fit your lifestyle and health goals.

The Latest Alcohol Guidelines: What’s Changed?

In 2023, the Canadian Centre on Substance Use and Addiction (CCSA) released updated recommendations based on new evidence. Their research shows that even small amounts of alcohol can increase the risk of serious health issues, including cancer, heart disease, and liver disease. The key takeaway? The risk starts to rise with more than two standard drinks per week—a significant shift from previous guidelines.

However, Health Canada has not yet officially adopted these changes and still advises

  • women: no more than 2 standard drinks per day, and no more than 10 standard drinks per week
  • men: no more than 3 standard drinks per day and no more than 15 standard drinks per week

According to the CCSA, those amounts now fall into the “increasingly high risk” category for chronic diseases like breast and colon cancer.

The Health Risks of Alcohol: What You Should Know

Drinking alcohol at any level carries some risk, and it’s important to make informed choices. Here are some key concerns I discuss with my clients:

  • Increased Health Risks – Alcohol consumption is linked to a higher risk of cancer, as well as heart and liver disease.
  • Hidden Calories – Alcoholic drinks can add extra calories, making weight management more challenging. Many people are surprised by how quickly those calories from alcoholic beverages add up.
  • Digestive Discomfort – Alcohol can irritate your gastrointestinal tract, leading to bloating and discomfort. Keeping your intake low can help reduce these effects.
  • Long-Term Impacts – Regular alcohol use can affect your sleep, mental health, and overall well-being. If you drink regularly, it’s a good idea to discuss this with your healthcare provider.

Dietitian’s Tips for Cutting Back on Alcohol

Reducing alcohol intake has clear benefits for your health, and it doesn’t have to feel restrictive. Here are some simple ways to drink less alcohol:

  • Track Your Intake – Start by counting how many drinks you have in a week. Awareness is key.
  • Set a Weekly Goal – Decide in advance how many drinks you’ll have and stick to it.
  • Stay Hydrated – Alternate alcoholic drinks with water to pace yourself.
  • Limit to Two Drinks Per Day – Even if you drink, keeping it within low-risk limits can help protect your health.
  • Plan Alcohol-Free Days – Challenge yourself to take breaks, whether it’s a few days per week or a whole month.

Want to Learn More?

If you’re rethinking your relationship with alcohol, small changes can make a big difference. Need personalized advice? Let’s chat about what works best for you and your goals!

For more details on Canada’s updated alcohol guidelines, check out these resources:

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

Top 10 Nutrition Trends to Watch in 2025

The food and nutrition landscape is evolving rapidly, with new trends shaping consumer choices, health priorities, and business strategies. As a dietitian, I stay on top of the latest evidence by attending continuing education webinars, analyzing research, and reviewing insights from nutrition and business sources. My goal is to help you cut through the noise—identifying trends that are not only popular but also backed by science.

In this article, I break down the top 10 nutrition trends for 2025, highlighting what matters most for individuals, businesses, and the broader food industry. Whether you’re looking to adapt your product offerings, refine your wellness programs, or simply stay informed, these insights will help you make informed decisions.

Curious about how these trends could impact your business or nutrition strategy? Let’s connect and discuss the opportunities ahead!

  1. Personalized Nutrition & Tech Integration

    Precision nutrition is taking center stage, with advancements in AI, wearable tech, and genetic testing making it easier than ever to tailor diets to individual needs. Consumers are increasingly seeking meal plans, supplement recommendations, and dietary insights based on their unique metabolism, DNA, and health conditions. Expect to see more at-home test kits, AI-powered meal planning apps, and continuous glucose monitors influencing dietary choices.

  2. Weight Wellness & the GLP-1 Revolution

    The rise of GLP-1 weight-loss medications like Ozempic is transforming the health industry. With a growing emphasis on metabolic health, food manufacturers are innovating nutrient-dense, high-protein, and gut-friendly products to support individuals using these medications. The shift away from weight stigma and toward managing obesity as a chronic condition is driving a major rethink in nutrition strategies.

  3. Naturally Functional Foods

    Consumers want food to do more than just satisfy hunger. Functional foods packed with probiotics, prebiotics, adaptogens, and antioxidants are on the rise, targeting gut health, immune support, stress management, and brain function. From fortified yogurts to stress-reducing teas, expect this trend to dominate supermarket shelves in 2025.

  4. Longevity-Focused Eating

    Eating to extend health span is becoming a priority. The latest research shows that a diet rich in whole, plant-based foods, omega-3s, and fiber can add years to life while reducing the risk of chronic diseases. Older adult consumers are shifting toward Mediterranean and Blue Zone-inspired diets, with an increased focus on anti-inflammatory and brain-boosting nutrients.

  5. Snackification: The Rise of Mini-Meals

    Snacks are no longer just between-meal indulgences—they’re replacing meals altogether. High-protein, on-the-go options are booming as people look for convenient, nutrient-dense choices. Expect to see more protein bars, portable dairy-free yogurts, and energy-packed bites that cater to busy lifestyles.

  6. Digestive Wellness & the Fiber Boom

    Gut health remains a key focus, with fiber gaining momentum. Consumers are recognizing the link between fiber intake and overall well-being, from digestion to immunity and mental health. With 64% of people actively trying to eat more fiber, food brands are responding with fiber-enriched snacks, grains, and fermented foods.

  7. Menopause Nutrition Goes Mainstream

    The conversation around menopause is shifting, and so is the approach to nutrition. As awareness grows, demand is increasing for products tailored to hormone health, including phytoestrogen-rich foods, bone-supporting nutrients, and brain-boosting supplements. Expect to see more menopause-friendly functional foods and beverages in the coming year.

  8. Sustainable Eating & Food Waste Reduction

    Consumers are becoming more mindful of their environmental footprint, seeking brands that prioritize sustainability, ethical sourcing, and waste reduction. The shift toward regenerative agriculture, upcycled ingredients, and plant-forward eating is gaining momentum, driven by eco-conscious shoppers looking to make a positive difference.

  9. Food Safety & Transparency

    With increasing concerns about foodborne illnesses and misinformation, food safety is more important than ever. The push for clearer labeling, safer food preparation guidelines, and traceability in supply chains is driving change. Recipe creators and food brands are incorporating food safety education into their messaging to build consumer trust.

  10. Flavor Innovation & Culinary Adventures

    Flavors are getting bolder and more inventive. From smoky, charred ingredients to tropical-inspired dishes, food lovers are craving new and exciting taste experiences. The fusion of unexpected flavors—think spicy and cooling combinations or modern twists on classic favorites—is redefining the culinary landscape.

BONUS TREND: Buy Canadian!

Consumers’ commitment to buying Canadian has never been stronger. With U.S. tariff threats, the push to support homegrown products remains a powerful force. Food businesses, retailers, and restaurants are proudly highlighting their locally made selections—proving that “Made in Canada” isn’t just a label, it’s a movement.

Final Thoughts

As we navigate 2025, nutrition trends will continue to be shaped by science, technology, and consumer values. Whether it’s personalized meal planning, gut-friendly foods, or weight wellness solutions, one thing is clear—nutrition is no longer one-size-fits-all. By staying informed and adaptable, we can make choices that support both personal well-being and a healthier planet.

Did you know personalized nutrition counseling from dietitians has been linked with better dietary adherence and accountability, resulting in more significant improvements in health markers in chronic diseases like diabetes. Connect with us – registered dietitians for your personalized nutrition plan today!

Editorial Resources & Fact-Checking

To ensure accuracy and credibility in our content, we rely on trusted industry reports, expert analyses, and leading research publications. Below is a curated list of editorial resources and fact-checking references that shape our insights on food, nutrition, and health trends:

  • Bell Institute, *2025 Key Trends in Food, Nutrition & Health*
  • PepsiCo Lab & Lear, *Examining Emerging 2025 Food and Beverage Trends: Insights & Application*
  • McCormick’s, *Flavor Forecast 2025*
  • Canadian Institute of Food Science and Technology (CIFST), *Top 20 Topics from 2024*
  • Today’s Dietitian, *2025 Trends Survey*
  • Institute of Food Technologists (IFT), *Top Ten Food Trends for 2025*
  • International Food Information Council (IFIC)
  • Sparks Nutrition, *Food & Nutrition Trends 2025*
  • Euromonitor, *2025 Wellness Trends*
  • Nourish Food Marketing, *2025 Trend Report – Why 2025 is the Year of Wanting More*
  • Dietitians of Canada, *Top 20 Topics from 2024*
  • Innova Market Insights, *Top Ten Food & Drink Trends 2025*
  • American Council on Exercise, *10 Fitness Trends to Look Forward to in 2025*
  • Whole Foods Market, *The Next Big Things: Our Top 10 Food Trends in 2025*
  • Food Business News, *Snack Trends: Protein Reigns Supreme*

We continuously monitor emerging research and industry developments to bring you the most up-to-date and actionable information. Contact us for more information.