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New Nutrition Labels are Coming!

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nutrition-labels-old-vs-new-bigger

After two years of public consultations, Health Canada has finalized the changes to the Nutrition Facts table and ingredients list on packaged foods. On December 14th, 2016, the Honourable Jane Philpott, Minister of Health announced that these changes are all part of the strategy to help make healthy food choices the easy choice for all Canadians.

Here’s a quick at-a-glance comparison of the old versus the new Nutrition Facts table as well as Ingredients lists.

The new Nutrition Facts table places a greater emphasis on calories, potassium, calcium and iron. For the first time ever, total sugars will have a % Daily Value (%DV) set at 100 grams:

nutrition-labels-old-vs-new-bigger


All food colours will now be listed by their name rather than collectively listed as “colours”:
ingreds-list-new


Different types of sugars will still be individually identified, and will now also be grouped together as “Sugars”:
ingreds-list-sugars

The food industry has 5 years (until 2021) to make these changes, but you may start seeing new labels as early as next year.

Contact us at: Info@NutritionForNonNutritionists.com for more information about these label changes and to discuss how the proposed regulatory changes to front-of-package labelling will impact your business.

November is Osteoporosis Month – Do You Know the 4 Ms for Better Bone Health?

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group-photo-presenters

[Pictured: standing L-R: Dr. Wendy Ward – Canada Research Chair in Bone and Muscle Development, Brock University; Dr. Lora Giangregorio – Kinesiology professor University of Waterloo; seated L-R: Susan Marshall pharmacist, Sue Mah RD, Lucia Weiler RD]

We were thrilled to be among the distinguished speakers at the Better Bone Health Forum last month, organized by Osteoporosis Canada. For better bone health, remember these 4 Ms:

MAXIMIZE bone density by getting enough calcium and bone-building nutrients during childhood and adolescence. Maximum bone density is reached by about age 18 (for girls) and age 20 (for boys). Milk, cheese, yogurt, kefir and fortified soy beverages are some of the best sources of calcium. Calcium is also found in foods such as canned salmon with the bones, leafy green vegetables, calcium-fortified orange juice, nuts, seeds and beans.

MAINTAIN bone density during your adult years to keep bones strong and healthy. Swap out one coffee a day and replace it with a latte. Cook and bake with milk products and calcium-fortified products. Protein, potassium and vitamin D all help your body better absorb calcium. Enjoy a variety of fruits, veggies, whole grains and lean proteins to get a good mix of these vitamins and minerals.

MINIMIZE the bone loss that naturally occurs as we grow older. After menopause, a woman’s risk for osteoporosis rises. Get a bone density check. After the age of 50, consider taking a vitamin D supplement of 400 IU every day. Talk to a dietitian about the need for calcium supplements.

MOVE your body! Try to be active every day. Exercise builds strength in your muscles which can improve your balance and help prevent falls. Strength training or resistance training activities such as push-ups or lifting weights are recommended for building muscle strength. Weight-bearing activities such as walking, running, hiking, dancing, tennis and golf will also keep your muscles and bones strong. It’s never too early or late to take care of your bones!

Feeding kids a vegan diet in Italy could be a crime

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vegan-kid

The buzz:
Late last month, Italian Parliamentarian Elvira Savino proposed a bill that would hold parents legally responsible for feeding a vegan diet to children who are under the age of 16. A vegan diet excludes all animal products such as meat, fish, poultry, dairy and eggs.

The bill was proposed after multiple cases of Italian infants were hospitalized for malnourishment presumably due to eating vegan diets. If the bill passes, parents who restrict their children to a vegan diet would face a year-long jail sentence. Should the child fall ill because of the diet, the sentence would increase to four years; and if the child dies, the jail term would rise to six years.

The Italian government has not been shy to step into people’s kitchens. Last year, an Italian court reportedly ordered a vegan mother to feed her son meat at least once a week after her divorced husband complained that the son wasn’t getting adequate nourishment. In 2015, a father was sentenced to nine months in prison after forcing his teen daughters to diet only on whole grains, cereals and veggies because he deemed them to be too fat.

Savino’s proposed bill will be debated later this year.

The science:
According to the Dietitians of Canada, vegan diets can lower your risk of many conditions including obesity, heart disease, high blood pressure, high blood cholesterol, type 2 diabetes and certain types of cancer. A healthy vegan diet includes a variety of grains, vegetables, fruit, legumes (dried peas, peas and lentils), seeds and nuts.

However, because a vegan diet excludes meat, fish, poultry, dairy and eggs, it may take some planning to get enough protein, iron, zinc, calcium, vitamin D, vitamin B12 and omega-3 fats from foods and/or supplements.

Our expert POV:
A vegan diet may be appropriate for toddlers to teens with careful planning. The most important consideration at these ages is to ensure that they are getting the nutrients they need to grow and develop well.

Talk to a dietitian about vegan food sources for nutrients such as protein, iron, zinc and vitamin B12 (which are typically found in meat, fish, poultry and eggs). Calcium and vitamin D are also essential for the development of strong bones and teeth, while omega-3 fats are essential for brain development and eye health.

With our training and experience in health promotion, we wonder if nutrition education for parents / caregivers would be more effective than this punitive legislation.

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!

Dare to Compare… Ice cream vs Gelato

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gelato ice cream 2016 JuneWith the start of summer, ice cream treats are a staple and gelato is becoming more popular. Do you know the difference between ice cream and gelato? Does gelato contain less dairy or have fewer calories than ice cream? Here’s the scoop!

Ice cream and gelato may look similar but are made quite differently and also have unique textures and different nutritional qualities.

How they’re made:  Ice cream’s first ingredient is cream, followed by added sugar. Ice cream is churned fast, whipping in a lot of air. This is makes ice cream fluffy and light.

Gelato on the other hand is made primarily with milk and added sugar. Gelato is churned very slowly, limiting the amount of air that’s mixed in. This gives gelato a thick and dense texture.

Nutritional qualities:  Gelato is denser than ice cream so a scoop of gelato weighs a bit more than the same size scoop of ice cream. (See chart below.) Calories in gelato are similar to those in ice cream and depend on the type of ingredients used. If you are concerned about fat content, gelato usually has less fat than regular ice cream because it is made with milk rather than cream.  Lactose is a naturally occurring sugar and the major carbohydrate in milk. Both ice cream and gelato contain lactose at about 3-6 grams/125 ml serving. [1]  Overall, gelato has more added sugar than ice cream resulting in higher carbohydrate content compared to ice cream.

Dietitian’s Tip:  Both ice cream and gelato are high calorie treats so stick to a small portion (1/2 cup or 125 mL) per serving.  Where possible, check the ingredient list and nutrition label to help you make informed decisions.

 

Characteristics Ice Cream[2] Gelato[3]
Key Ingredients Cream, sugar Milk, sugar
Churning Fast Slow
Density Fluffier, more air
(serving size weighs less per volume)		 Denser, less air
(serving size weighs more per volume)
Serving size ½ cup (125 ml) 90  grams ½ cup (125 ml) 100 grams
Calories 200 200
Fat 12 g  9 g
Carbohydrate 20 g 25 g
Protein 4 g 4 g
Calcium 12 % DV 15 % DV

 

 

[1] Dietitians of Canada, Food Sources of Lactose (2013)

[2] Health Canada, Canadian Nutrient File Vanilla Ice Cream Food Code # 4158

[3] Vanilla Gelato Nutrition Facts Label

FDA introduces new Nutrition Facts Table

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The Nutrition Facts Table (NFT) in the USA is over 20 years old. On May 20, 2016, the FDA (U.S. Food and Drug Administration) introduced the new label to help consumers south of our border make informed choices about the food they buy and eat.

NFT old versus new 2016 v2

Here’s a brief summary of the key changes that will take effect by July 2018 on USA food labels:

1. Serving size and servings per container – are now highlighted in larger font and/or bold. Serving sizes have been updated.
LIKE: This underscores the importance of portion sizes.
DISLIKE: The serving sizes are based on the amounts of food and beverages that people are actually eating, not on the amounts that they should be eating. For example, the serving size of ice cream was previously ½ cup but is changing to 2/3 cup.

2. Calories – are now highlighted in extra large font (how can you miss it?)
LIKE: With a global obesity crisis, calories have become the simple currency of weight. We tend to underestimate the calories that we consume.
BUT…Calories does not tell the whole story. Remember to look at the bigger picture of nutrient density and food quality. A Greek yogurt parfait with nuts and fruit may have more calories that a donut – but which is the healthier choice?

3. Calories from fat – have been removed
LIKE: We know that the quality and type of fat is more important that the amount of fat.

4. Added sugars – makes a debut on the new USA NFT. The %DV (% Daily Value) is set at 50 grams.
LIKE: Consumers are hearing more about sugar and health. According to the FDA, research shows that it is difficult to meet nutrient needs while staying within caloric limits if you consume more than 10% of your total calories from added sugars. Disclosing the amount of added sugars on the label will help consumers better distinguish between the natural sugars versus the added sugars in the food.

5. Vitamin D and potassium – are required to be declared on the USA NFT, along with calcium and iron. For each of these, both the actual amount and the %DV amount are listed. Vitamins A and C are no longer mandatory, and can be listed on a voluntary basis.
LIKE: Since many of us are probably not getting enough Vitamin D, potassium, calcium and iron, these nutrients are of public health significance.

6. Footnote – is added to help put the %DV into context for consumers.
LIKE: The %DV is an easy way for consumers to determine whether the food has a little (less than 5% DV) or a lot (15% DV or more) of a nutrient.

The real question now is – will Health Canada follow suit with our NFT?
We’ll keep you posted as it happens!

Health Canada announces proposed changes to the food label and Nutrition Facts table

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On June 12th, Health Canada shared a proposed Nutrition Facts table aimed to improve nutrition information on food labels. As part of the consultation process you are invited to provide comments in writing to Health Canada by August 26, 2015. This is the right time to get involved let your voice be heard! In general, the proposed changes are as follows:

  • Serving sizes will be regulated to make them consistent and reflect what is typically eaten (e.g. a serving of bread will be 2 slices instead of 1 slice)
  • The information about serving sizes and calories will be more prominent
  • Sugars will have a new % Daily Value (%DV) of 100 grams and sugars will be grouped together in the ingredients list
  • The %DV for carbohydrates will be removed
  • A footnote will appear at the bottom of the Nutrition Facts table to explain that 5% DV or less is a little and 15% DV or more is a lot
  • Food colours will be identified by their common name in the list of ingredients
  • A new health claim will be allowed, “A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of heart disease”
  • Vitamins A and C will be removed from the Nutrition Facts table, and potassium will be added
  • The actual amounts in milligrams (mg) of potassium, calcium and iron will now be shown in addition to their % DV

Contact us if you would like to discuss the interpretation of the proposed label changes and how they may impact your business. We can also assist with your comments to Health Canada during the consultation phase which ends August 26, 2015.