news & trends

Good things grow in Ontario!

Lucia and Sue on the strawberry farm

When I was a kid, I remember singing the tune ‘Good things grow in Ontario!’ And that lyric still holds true today.

Lucia and I were recently invited by Farm Food Care Ontario to attend a farm tour in beautiful Norfolk County where we had the chance to learn more about food and agriculture!

 

First stop: Strawberry Tyme Farms

Dalton and John Cooper standing in a high tunnel strawberry field

Meet Dalton Cooper, a 4th generation berry farmer and his dad John. Originally an apple farm since 1939, the family now grows berries using innovative varieties and growing techniques. Traditionally, strawberries harvest in June but a new ‘day-neutral’ strawberry fruits for 5-6 months, extending the typical strawberry season from June / July well into October.

John gave us a little strawberry physiology lesson to understand how this works. ‘June strawberries’ are named as such because they fruit in June. These berries are planted in the Fall when the days are short, and bear fruit in June when the days are long. On the other hand, ‘day-neutral’ strawberries are an annual variety planted in the spring with berries ready to pick about 12 weeks later. The berries continue fruiting regardless of the length of the day, which is why they’re called ‘day-neutral’!

The strawberries are grown on table tops in high tunnels which protect the berries from damaging heavy rains and maintains a moderate temperature. Not to mention, it’s much easier to pick these berries! The Cooper family also grows long cane raspberries, a growing technique where the berries are grown in pots and produce fruit in their second year.

Fun facts: There are 675 farms across Ontario which grow strawberries. Ontario growers produce between 6,000-7,000 tonnes of strawberries each year!

 

Next stop: Suncrest Orchards

Farmers Amanda and Hayden with their family of Jamaican workers

Image: Facebook Suncrest Orchards

Farmers Amanda and Hayden Dooney have owned the Suncrest Orchards since 2019 and work with a wonderful Jamaican family of eight employees including Raymond and George.  They’re seasonal agricultural workers who come up to the farm as early as March and stay until the end of October or longer. The farm grows and harvests seven different varieties of apples: Paula Red, Ginger Gold, Sunrise, Golden Delicious, Honey Crisp, Royal Gala and Ambrosia.

Red gala apples growing on a bush

At lunch, we had the wonderful opportunity to chat with some of the workers. Amanda says, “We have huge respect and appreciation for the sacrifice they make to come up and help with our orchard.”  Livian, (pictured front left below), for example, has worked seasonally on farms for 25 years and is proud to have supported his four kids through university. Indeed, let’s all give our thanks to the amazing farmers and seasonal agricultural workers who work so hard to grow delicious and nutritious food!

Are you hosting an educational tour? Contact us to cover the event and share our insights.

 

Thanks to the event sponsors for hosting a truly inspiring and heart-warming event: Farm and Food Care Ontario, GreenBelt, More than a Migrant Worker, Ontario Apple Growers, Ontario Berries and the Ontario Produce Marketing Association.  This event was sponsored travel and this blog reflects my own learning experiences.

Written by: Sue Mah, MHSc, RD, PHEc, FDC ~ Award-winning dietitian and Co-Founder, n4nn

Ask a RD – How much caffeine is too much?

A person holding a the handle of a coffee mug. An image of Sue's face in the overlay.

Health Canada has set recommended maximum daily amounts of caffeine depending on your age. For children and teens under the age of 18, the recommended caffeine intake depends on their body weight. Consuming too much caffeine can lead to insomnia, irritability, nervousness and headaches. If you’re sensitive to caffeine, consider having less.

chart with caffeine recommendations for age groups

Caffeine is found naturally in coffee, tea, chocolate and certain flavourings such as guarana and yerba mate. Check out the caffeine content of some common foods and beverages to see where you’re at with your caffeine intake for the day. Keep in mind that many mugs and store bought drinks are larger than a standard cup.

chart with caffeine intake of foods and beverages

Do you have a food or nutrition question? Ask us and we’ll feature the answer in one of our next newsletters.

Written by: Sue Mah, MHSc, RD, PHEc, FDC ~ Award-winning dietitian and Co-founder, n4nn

Healthy eating at school – insights for menu planning and nutrition programs

student eating a healthy lunchImage Health Canada

Back-to-school is in full swing, including educational opportunities for dietitians and food professionals! We attended an international seminar on back-to-school success with USDA’s Team Nutrition.[1] As you may know the US funds school lunch programs and has a robust support system – both financial and practical – for feeding kids in schools. We discovered some amazing new content, lots of tips and highlights that you can use to nourish students whether you’re a parent, educator, or foodservice professional.

Scientists and health professionals agree on the importance of healthy eating at school to optimize health, development, and academic performance. Since children and youth spend a large portion of their day in school, they consume a significant proportion of their daily energy intake while in school.[2],[3] This means it’s key to provide food for students that gives them enough energy and nutrients they need throughout the day.

Here are some tips for your school’s food and nutrition program to help kids grow up healthy:

Food Focus

  • Align school nutrition policies with recommendations in Canada’s Food Guide and promote nutrient-rich foods and beverages that are lower in saturated fat, sugars, and sodium.
  • Involve students in the menu development to find the right balance of nutritious foods that are ‘fan favorites’ that kids are going to eat. [4]
  • Encourage student taste-testing and get their feedback on food items created by chefs.
  • Monitor food waste. Are you watching what foods kids throw away? Finding the reason why kids are not eating their lunch provides insights for creating lunches they will enjoy eating.
  • Reach out to a dietitian for support with healthy delicious recipes and meal plans for kids, analyzing recipes and menus to meet school food nutrient standards.

Make an impact beyond the food

  • Provide a safe space to enjoy all foods without fear of food judgement.
  • Advocate for sufficient time for eating lunch. Experts recommend students have at least 20 minutes of seated time to enjoy their meal and socialize. [5]
  • Find out if there is a health committee you can join or start one for your school.
  • Invest in educating your school community about how to build healthy relationships with food. A dietitian can help. Ask them about resources to teach nutrition in the classroom, parent resources on packing lunches, school presentations, and referrals for student nutrition programs.[6]

As Dietitians we look beyond fads to deliver reliable, life-changing advice. Do you want to unlock the potential of food? Connect with us with your comments or questions.

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

 

Tags; Foodservice management, back to school, school nutrition policy, student nutrition, dietitian, Lucia Weiler, n4nn

[1] United States Department of Agriculture (USDA) Food & Nutrition Service (2022) https://www.fns.usda.gov/team-nutrition

[2] Health Canada (2021) Healthy eating at school – Canada’s Food Guide

[3] Canadian Paediatric Society (2020) School nutrition: Support for providing healthy food and beverage choices in schools

[4] ABC News (2022) Chicago Public Schools lunch menu https://abc7chicago.com/cps-school-lunch-menu-chicago-public-schools/12213616/

[5] CDC (2019) Making Time for School Lunch  https://www.cdc.gov/healthyschools/nutrition/school_lunch.htm

[6] Dietitians of Canada (2019) Eating Right at School. https://www.unlockfood.ca/en/Articles/School-Health/Articles/Eating-Right-at-School.aspx

Does Eating Veggies Protect Your Heart? Trending Research Translated for Wellness

Image Source: Bigstock, Canva

A recent study made media headlines questioning whether eating veggies really protected your heart. Since eating ‘lots of veggies’ has been the mainstream nutrition recommendation for promoting health and wellness, we thought a closer look into this new research was warranted. Here we bring you the Dietitians’ translation of the science into meaningful advice to support healthy living.

The Study [1]

Published in the Frontiers of Nutrition, a new study by researchers from the University of Oxford, the University of Hong Kong, and the University of Bristol involved nearly 400 000 British adults and 12 years of follow up. There are strengths in the diverse team and sample size. The study initially found that the people who consumed the highest amount of vegetables had a 10% lower incidence of cardiovascular disease compared to the people with the lowest vegetable intakes. However, when they adjusted for socioeconomic and lifestyle factors (including physical activity, body weight, high blood pressure, smoking and other nutrients) any protective effect of vegetable intake became much less important. [2]  This surprising finding resulted in the headlines ‘Eating vegetables may not protect against heart disease.’

Low quality evidence

  • Very low vegetable intakes
    The study says the “Mean intakes of raw and cooked vegetables were 2.3 and 2.8 tablespoons/day, respectively”. This amount is very low, less than half a serving per day!  Healthy dietary guidelines recommend much more than this. For example, the WHO suggests consuming at least 400 g (i.e., five portions) of fruit and vegetables per day excluding potatoes, sweet potatoes, cassava and other starchy roots to improve overall health and reduce the risk of cardiovascular disease. [3]
  • Observational study errors
    One of the limitations of this observational study was that all data was self reported and vegetable intakes may not have been reported accurately, causing measurement errors. It is possible that the study participants had difficulty visualizing their vegetable intakes as their number of “heaping tablespoons”, which the questionnaire asked them to estimate for their vegetable intakes.1
  • Inconsistent with current evidence
    This is one surprising study whose findings are not supported by the significant amount of existing data. Current mainstream evidence shows higher vegetable consumption promotes health and reduces the risk of cardiovascular disease.

Our Recommendations

Keep eating plenty of vegetables and fruit for health including your heart health! Make veggies and fruit half your plate at each meal. Pile your plate with colour and eat at least one dark green and one orange vegetable each day.

Do you have a food or nutrition question? Ask us! Registered Dietitians look beyond fads to deliver reliable, life-changing advice.

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

[1] Feng Q, Kim JH, Omiyale,  Bešević j, Conroy M, May M, et al. Raw and cooked vegetable consumption and risk of cardiovascular disease: a study of 400,000 adults in UK biobank. Front Nutr. 2022 Feb; 9:831470. doi: 10.3389/fnut.2022.831470. Available at: https://www.frontiersin.org/articles/10.3389/fnut.2022.831470/full

[2] Dietitians of Canada, PEN Nutrition (2022) Available at: https://www.pennutrition.com/TrendingTopic.aspx?id=29382 (PEN registration required to access)

[3] Diet, nutrition and the prevention of chronic diseases: report of a Joint WHO/FAO Expert Consultation. WHO Technical Report Series, No. 916. Geneva: World Health Organization; 2003. Available at: WHO_TRS_916.pdf

Why Does Magnesium Matter for Health?

Image Source: Bigstock, Canva

Magnesium is a hot topic and clients are asking what does it do?

Magnesium is an important mineral in the body. It plays a role in over 300 body enzyme reactions. Its many functions include producing energy, making body protein, and building bones and teeth. Magnesium also supports muscle and nerve function by helping our muscles relax and contract. Magnesium has a role in regulating blood pressure, blood sugar levels and may help protect against heart disease. Magnesium helps maintain a healthy immune response.

Magnesium is becoming a hot topic lately because research shows that many people are not getting enough magnesium in their diet. More than 34% of Canadians over the age of 19 consume less magnesium that would meet their nutrient requirement. [1] Although a true deficiency is rare in healthy people, because the body can compensate for lower magnesium intakes by reducing its loss in the urine and taking magnesium from deposits stored in your bones.  If you don’t consume enough magnesium, a concern is that you may not have enough of this important mineral stored to keep yourself healthy and protect your body against heart disease and immune disorders. [2]

How much magnesium do you need?[3]

Adult men need 400-420 milligrams daily and adult women need 310-320 milligrams magnesium every day.

Supplements provide non-food sources of magnesium. The tolerable upper intake level for non-food sources of magnesium is 350 milligrams / day. This amount would be in addition to the magnesium provided by food. Consult with your doctor or dietitian if you have any questions about non-food sources of magnesium in your diet. This is especially important because magnesium supplements can interact with some medications, so do discuss supplements with a health care provider before taking one.

Where is magnesium found in food? [4]

Magnesium is found in many foods.

The best sources of magnesium are nuts and seeds. Here are some examples:

  • Pumpkin seeds, ¼ cup (60 mL) of has 317 mg magnesium (about 10 medium nuts) [5]
  • Brazil nuts ¼ cup (60 mL) has 133 mg magnesium
  • Nuts (almonds, pine nuts, cashews, mixed nuts etc.) ¼ cup (60 mL) have 79-98 mg magnesium
  • Soybeans (edamame) frozen or prepared ¾ cup (175mL) has 73 mg magnesium

Other magnesium-rich foods are dark green leafy veggies including spinach and Swiss chard with
½ cup (125 mL) cooked dark greens delivering about 80 mg magnesium.

Magnesium is also found in legumes (dried beans, peas, lentils), grain foods like fortified breakfast cereals, bread, rice; soy foods like soymilk and tofu; peanut butter, avocados, potatoes, dairy yogurt and milk.

Bottom line

About one third of Canadians consume less than the average requirement for magnesium. Be sure to include plenty of magnesium rich foods in your diet. Inadequate nutrient intake can lead to nutrient deficiencies that may negatively affect the quality of your life.

Do you have a food or nutrition question? Ask us and we’ll feature it in our Ask a Dietitian posts. Registered Dietitians are the most trusted food and nutrition experts who are committed to helping Canadians enjoy nutritious, sustainable, and affordable and healthy eating.

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

 

[1] Health Canada (2012) Do Canadian Adults Meet Their Nutrient Requirements Through Food Intake Alone? Available at

art-nutr-adult-eng.pdf (canada.ca)

[2] Duyff Academy of Food and Nutrition (2017) Complete Food & Nutrition Guide

[3] Dietitians of Canada-UnlockFood.ca (2019) What You Need to Know About Magnesium Available at What You Need to Know About Magnesium – Unlock Food

[4] Alberta Health Services (2019) Magnesium and Your Diet. Available at Magnesium and Your Diet (albertahealthservices.ca)

[5] Government of Canada, Health Canada, Canadian Nutrient File https://food-nutrition.canada.ca/cnf-fce/serving-portion.do?id=2544

How to raise kids to have a positive relationship with food

Diet culture is everywhere, but we can change that for ourselves and our kids.

Here are Sue’s Do’s and Don’ts for raising kids to have a positive relationship with food as seen on national TV.

Click to watch below or view on  Sue’s YouTube Channel!

Looking for a media ambassador or spokesperson for your brand? Contact us!

Sue Mah is chatting to TV host Lindsey Deluce

What are plant sterols?

A heart shaped bowl filled with broccoli, blueberries and kiwi. A small headshot of Sue is in the photo with the caption reading "What are plant sterols?"

Plant sterols are also called “phytosterols” (phtyo means plant). They’re like cousins to cholesterol because they have a similar structure, and are found naturally (in tiny amounts) in plant-based foods – such as fruits, vegetables, nuts, grains and vegetable oils.

If you have high blood cholesterol, plant sterols may be beneficial because they’ve been shown to decrease the levels of “bad” LDL cholesterol (Low Density Lipoprotein cholesterol) – this is the type of cholesterol that is a risk factor for heart disease.

In the body, plant sterols partially block the absorption of cholesterol. The cholesterol gets removed as waste (i.e. in our feces) which then results in an overall lower level of LDL cholesterol in your blood.

So, how much plant sterol is needed for this benefit? Research shows that eating 2 grams (2,000 milligrams) of plant sterols every day can lower LDL cholesterol levels by 8-10%. This amount is nearly impossible to get with regular foods since a typical healthy diet only contains about 200-400 milligrams of plant sterols.

To get 2,000 milligrams of plant sterols a day, you’ll need to consume foods and beverages that are fortified with plant sterols. In Canada, foods fortified with plant sterols include mayonnaise, margarine, salad dressing, yogurt, yogurt drinks, vegetable juice and fruit juice. A serving of these foods may contain up to 1 gram (1,000 milligrams) of plant sterols, so read package labels to check the exact amount. Plant sterol supplements are another option.

Plant sterols from food and / or supplements are not a substitute for a heart healthy diet or cholesterol-lowering medications. Always check with your doctor first before consuming foods or supplements with plant sterols because your medications may need to be adjusted.

Want to learn more about heart health?

What’s the difference between cholesterol and trigylcerides?

World Health Organization tackles salt reduction with first ever global benchmarks

Written by Sue Mah, MHSc, RD, PHEc, FDC – Award-winning dietitian and Co-Founder, n4nn

Why work with a dietitian?

DIETITIANS SERVICES (SOURCE DIETITIANS OF CANADA)

Nutrition is a hot topic. You may have a growing desire for better nutrition as a way to improve your healthy and productivity.  Research shows that nutrition counselling with a dietitian is a good investment for your health and wellness. Here are some common questions we get asked about working with a dietitian.

Why should I consult a dietitian?

Dietitians translate scientific research into practical solutions. They work with you to help you feel your best. Dietitians can provide:

  • Tips and healthy recipes to help you plan, shop for and cook healthy meals for your family
  • Information to help you interpret food labels, the latest food trends and diets
  • Support to improve your relationship with food and be mindful of your eating habits
  • Individualized Counselling to help you:
    • manage your weight, food allergies and intolerances or digestive issues
    • get the most from your workouts
    • prevent and manage chronic diseases like diabetes, heart disease, high blood pressure, cancer and kidney disease
  • Guidance on how to feed your baby, a “picky” eater, or an active teenager
  • Advice on whether you need a vitamin or mineral supplement based on your health needs.

Why are nutrition services important?

Health concerns are on the rise

  • 44% of Canadians over age 20 have at least 1 chronic health condition
  • 11 million Canadians live with diabetes or prediabetes
  • More than 2.6 million Canadians suffer from food allergies

Canadians want better nutrition

Canadians are increasingly more aware of their food choices, shopping smarter, and opting for better nutrition now more than ever before.  Although provincial health plans don’t provide adequate coverage, many employee and private health insurance plans cover Registered Dietitian led Nutrition Counselling sessions.

Manage your Health

Good nutrition improves health and reduces health risks that can lead to illness or high prescription drug use.

  • Lowers risk for and helps manage type 2 diabetes
  • Improves weight, blood pressure, cholesterol levels
  • Controls digestive issues and food allergies

Your best choice for nutrition services are Registered Dietitians…hands down!

Dietitians are Specialized

Dietitians must pass university and licensing exams, undergo rigorous practical training, and commit to staying on top of emerging research, skills and techniques in food, nutrition and health.

Dietitians are Regulated

Dietitians are the only nutrition practitioners that are licensed and regulated in every province in Canada. Just like a nurse or physiotherapist, dietitians hold a protected designation. Look for the letters RD (registered dietitian) or PDt (professional dietitian) DT.I or Dt.P, after your health care professional’s name depending on the province.

Dietitians are Health Care Professionals

Dietitians belong to a national association that promotes the highest level of professional standards through extensive training, knowledge sharing and a powerful evidence-based nutrition database – a leading resource for nutrition professionals around the world.

A Dietitian can unlock the power of food for your healthy living. Ask us how. Connect with us

What’s the difference between cholesterol and triglycerides?

Ask the dietitian image of Lucia Weiler RD over a heart shaped bowl with berries and stethoscope

You’ve probably heard of high blood cholesterol, but have you heard of high blood triglycerides?

Cholesterol and triglycerides are important measures of heart health.  Both cholesterol and triglycerides are different types of lipids that circulate in the blood, but elevated levels of both can raise your risk for heart disease. Here is a rundown of the difference between cholesterol and triglycerides, and why they matter for your heart health.

Definitions & Why it Matters

Cholesterol is a waxy, fat-like substance found in some foods and in your blood. Your liver makes most of the blood cholesterol and it produces enough for your needs. Cholesterol is part of every cell in your body and some hormones. Cholesterol is needed to help your body digest and absorb fat.

Too much cholesterol in the blood can build up inside arteries, forming what is known as plaque. Large amounts of plaque increase your chances of having a heart attack or stroke.

Triglycerides are a type of fat found in some foods as well as in your body. Triglyceride is a term that describes the structure of a fat, which is made up of 3 fatty acids and a glycerol backbone. (See summary chart for diagram). When you eat, your body converts any excess calories you don’t need to use right away into triglycerides for a longer-term energy source. Triglycerides are mostly stored in your fat cells and are commonly deposited beneath the skin and around some internal organs. Some triglycerides circulate in the blood.

You need some triglycerides for good health. But high triglycerides might raise your risk of heart disease. High blood triglycerides may contribute to hardening of the arteries or thickening of the artery walls (arteriosclerosis) — which increases the risk of stroke, heart attack and heart disease.

What’s the best way to lower your blood cholesterol and triglycerides?

Healthy lifestyle choices are KEY low lower the risk of heart disease.  Bringing your blood cholesterol and triglyceride numbers down takes effort and commitment. Here are some things you can do.

Top 5 ways to lower cholesterol:

  • Choose foods that are lower in saturated fats like fish, lean cuts of meat and poultry, and lower fat milk and dairy products.
  • Eat a variety of heart healthy foods. Choose more vegetables, fruit, high fibre whole grains, beans, chickpeas, lentils, soy products, nuts and seeds.
  • If you smoke – quit all types of smoking.
  • Be physically active on most, preferable all days of the week.
  • Maintain a body weight that is healthy for you.

Top 5 ways to lower triglycerides:

  • Limit fast releasing carbohydrates like candy, sweet snack foods, and baked goods made with highly refined white flours.
  • Limit how much alcohol you drink. Even small amounts of alcohol can raise triglycerides.
  • Include heart healthy fats such as olive oil, fatty fish, nuts, seeds and avocados.
  • Focus on boosting veggies and high fibre foods such as beans, lentils, chickpeas, seeds and whole grains every day.
  • Enhance your fitness routine. Find moderate to vigorous activities you enjoy (such as cycling, running, brisk walking, swimming, etc.) and aim for at least 150 minutes per week which is about 40 minutes 4 times a week or 50 minutes 3 times a week.

Talk with your registered dietitian or contact us to discuss your blood lipid numbers and develop a personalized plan for keeping a healthy heart.

summary chart cholesterol and triglycerides

References:

 

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

 

Food & Nutrition Trends 2022

A paper grocery bag filled with lettuce, red pepper and a carton of eggs

Food prices, sustainability and the ongoing COVID-19 pandemic will be the key influences on our eating habits and practices this year. Here’s our roundup of the top 10 food and nutrition trends to watch in 2022.

1. Pantry to Plate

Who can forget the sourdough baking craze in 2020? The cooking and baking skills we built at the beginning of the pandemic will stick with us. With food prices expected to rise 5 to 7% this year, an average family of four can expect to pay an extra $966 in groceries this year according to the annual Canada’s Food Price Report. Consumers will be looking for creative ways to use up those ingredients at the back of the pantry and fridge. What’s more, this trend will help to tackle food waste in our kitchens.

 

2. Streamlined Menus

Look for smaller menus as restaurant operators are adapting with potential supply chain snags. They’ll be innovating with local ingredients already on hand and opting for simple prix fixe menus rather than bringing in new SKUs. Food and Wine magazine reports that with rising food prices, chefs will be taking creative approaches to minimize waste and streamlining their menus to effectively manage their costs.

 

3. Plant based – The Next Generation

While sales of plant-based burgers appear to be declining, food giants such as Unilever are still committed to offering plant-based options to help reduce the environmental impact of the global food chain. In fact, the company is calling for public health strategies that facilitate the transition to a balanced diet with more diverse nutrient-dense plant foods through consumer education, food fortification and possibly supplementation. Insights from the 2022 Trend Report by Nourish suggests that there are gaps in plant-based categories like snacks, desserts and bakery. Keep your eyes out for novel plant-based ingredients and offerings.

 

4. Bye Bye Plastics

­Not only are sustainability and climate concerns driving our food choices, but they’re also inspiring positive changes in the use of plastics. Just last month, Walmart Canada officially announced the elimination of single use plastic bags from in-store shopping as well as online grocery pickup and delivery orders from each of their 400 stores across the country. This would amount to eliminating almost 750 million plastic bags each year. Biodegradable, compostable cucumber wraps are already on the market, and we can expect to see more innovations from grocers and food manufacturers.

 

5. Packaging

With a move towards take-out and meal delivery, chefs surveyed in the “What’s Hot 2022 Culinary Forecast” by the National Restaurant Association have actually ranked packaging four times in their top 10 trends for 2022:

  • Trend #1 – Packaging that is sustainable / reusable / recyclable
  • Trend #2 – Packaging that travels intact to maintain food quality
  • Trend #3 -Packaging that retains temperature
  • Trend #9 – Packaging that is tamper proof for food security

 

6. Immunity Support

As the pandemic continues, immunity remains top of mind. Findings from the 10th annual “What’s Trending in Nutrition” survey commissioned by Today’s Dietitian and Pollock Communications predicts that immunity support will remain a key purchase driver for 2022. Instead of “boosting” the immune system, consumers will realize that daily nutrition is important to keep the immune system strong and functioning well. Key supports for the immune system include protein, probiotics, selenium, zinc and vitamins A, C and D. Other purchase drivers identified from the dietitian survey are: affordable and value-based items, as well as food and beverages which offer comfort and emotional well-being.

 

7. Digital Do’s and Don’ts

Digital ordering capabilities, QR menus and touchless payment options will continue to become mainstream in restaurants and food service. In the survey of almost 1,200 dietitians, 90% of them cited online food shopping as the biggest trend from the pandemic that they believe will continue. This will compel marketers to reimagine ways to reach consumers on virtual shopping platforms, such as online promotions, digital coupons and immersive virtual branding experiences. On the other hand, the digital world is fuelling false nutrition news and dietitians say that social media is the top source of nutrition misinformation, with friends / family coming in second, and celebrities a close third.

 

8. Fuel for Remote Working & Learning

Working remotely from home, hybrid work models and even online schooling mean that more breakfasts and lunches will be made and enjoyed at home. Nestle USA predicts that consumers will be on the lookout for more at-home breakfast and lunch options such as heat-and-eat meals. According to top chefs, breakfast trends will include non-traditional proteins such as chorizo or vegan bacon, plant-based breakfast sandwiches and egg-base breakfast bowls. For lunch, trends point to globally inspired salads and grain-based bowls.

 

9. Non-alcoholic Beverages

Research from Whole Foods and The Hartman Group are noticing a growing community of “sober curious” millennials and Gen Z-ers. During pandemic lockdowns and restrictions on indoor gatherings, consumers are taking a more mindful approach to enjoying alcohol and embracing a world of “dry-solation”. Enter beverages without the buzz such as dealcoholized wines, low-alcohol beers, mocktails, and drinks with functional ingredients and adaptogens to enhance mood and relaxation.

 

10. Top 5 Regional Cuisines

Chefs surveyed by The National Restaurant Association and the American Culinary Federation predict that these top 5 regions and cuisines will influence the menus of 2022:

  1. Southeast Asian – Vietnamese, Singaporean, Philippine
  2. South American – Argentinian, Brazilian, Chilean
  3. Caribbean – Puerto Rican, Cuban, Dominican
  4. North African – Moroccan, Algerian, Libyan
  5. Western African – Nigerian, Ghanan, Western Saharan

 

Which of these trends are you most excited about? How can you leverage these trends for your business and product innovations? Connect with us at info@n4nn.ca and let’s shape the future of food and nutrition together!

 

– Written by Sue Mah, MHSc, RD, PHEc, FDC – Award-winning Registered Dietitian & Co-Founder, n4nn

What are postbiotics?

 

postbiotic foods in with ask a dietitian title and lucia's image

Postbiotics are one of the hottest topics and the newest member of the ‘biotic’ family! You have heard of prebiotics which are the food for bacteria and probiotics which are beneficial live bacteria. Now we have postbiotics which are the substances that live bacteria produce. The news around postbiotics is how these end products of bacterial metabolism can have therapeutic benefits.

Bacteria with benefits – PRE, PRO, and POST biotics

Like all living things, bacteria need the right environment to survive and produce something. You may be wondering how prebiotics, probiotics and now postbiotics are related to each other. And how are postbiotics connected to the trending business of fermented foods and supplements?

  • Pre-biotics are FOOD for the bacteria. In the food we eat, prebiotic compounds are not digested but provide fuel for gut bacteria to grow to support health. Some foods naturally high in prebiotics are also a source of fibre such as whole grains, fruit, vegetables, beans and legumes. Examples include Jerusalem artichokes, chicory, garlic, onion, asparagus, cabbage, chickpeas, lentils, red kidney beans and soybeans.
  • Pro-biotics are LIVE organisms that have scientifically proven health benefits if consumed in adequate amounts. Foods that contain probiotics (live friendly bacteria) include fermented dairy (yogurt, kefir) and fermented vegetables (uncooked sauerkraut, traditional kimchi). Probiotics are also available as dietary supplements.
  • Post-biotics are compounds that bacteria produce as part of their life cycle and metabolism. For example, bacteria and yeast strains used in fermentation generate postbiotic compounds. These include short-chain fatty acids, functional proteins along with discarded matter from the microorganisms themselves, which include cell wall components. Postbiotics also include nutrients such as vitamins B and K, amino acids and substances called antimicrobial peptides that help to slow down the growth of harmful bacteria.

Postbiotics are studied closely for potential health benefits. They may help reduce digestive symptoms, optimize gut flora and advance the immune response of the colon’s lining by improving gut barrier function. Researchers are also looking at anti-inflammatory, antiobesogenic, antihypertensive, hypocholesterolemic, antiproliferative and antioxidant activities.

Although scientists and gut experts have known about postbiotics and their benefits for years, no regulators have provided a definition for postbiotics or a framework specific to postbiotic-containing foods or food supplements. However, a proposed definition was recently published by a team of experts who defined postbiotics as a “preparation of inanimate microorganisms and/or their components that confers a health benefit on the host.”  The expert panel determined that a definition of postbiotics is useful so that scientists, industry, regulators and consumers have common ground for future activity in this area. It’s hoped that a generally accepted definition will lead to regulatory clarity and promote innovation and the development of new postbiotic products (Salmien et al.).

What can you say about biotics?

Terms such a prebiotic and probiotic may suggest a food provides a specific health benefit and are therefore considered health claims. Health claims are subject to the Canadian Food and Drugs regulations and must not be false, misleading or deceptive. These implied health claims are only acceptable when accompanied by a statement of the specific and measurable health benefit conferred by the prebiotic substance, as demonstrated in humans (Health Canada).

Postbiotics are likely to be the next health-boosting compound for digestive health and more. They have the advantage of longer shelf life in comparison to live, active probiotics.  However postbiotics are not yet regulated in many countries. Consult a food labelling expert for guidance.

Bottom line: 

The biotic family supports a healthy gut. For optimal health, scientists recommend a combination approach—prebiotic fiber to feed gut bacteria as well as live probiotics to provide specific health benefits and create postbiotic compounds.

Connect with us (Info@n4nn.ca) and let’s work together for your innovation journey.  As dietitians, we can support you and your business in taking meaningful steps toward health and wellness.

 

References:

  1. Salminen, S.,et al. (2021). The International Scientific Association of Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of postbiotics. Nature reviews. Gastroenterology & hepatology18(9), 649–667. Accessed  Dec 9, 2021 from  https://doi.org/10.1038/s41575-021-00440-6
  2. Golen, T., Riccotti H. (2021). What are postbiotics? Harvard Health Publishing. Accessed Dec 9, 2021 from https://www.health.harvard.edu/nutrition/what-are-postbiotics
  3. Hermann, M. (2020). Discover the World of Postbiotics, Today’s Dietitian Vol. 22 (6):20.
  4. Health Canada (2019). Health claims on food labels / Prebiotic claims, Probiotic claims. Accessed Dec 9, 2021 from Health claims on food labels – Food label requirements – Canadian Food Inspection Agency (canada.ca)

 

 

Food Innovation – SIAL looks 20 years into the future

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

  1. Convenience
  2. Health and Wellness
  3. Sustainability

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

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

Convenience

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

Health and Wellness

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

Sustainability

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

Bottom Line

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

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

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

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

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

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

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

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

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

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

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

References

 

World Health Organization tackles salt reduction with first ever global benchmarks

Sodium background

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

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

Sodium in the diet

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

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

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

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

Sodium reduction focus on processed foods

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

Sodium – recommended intakes for health and wellness

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

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

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

Bottom line

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

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

Ask the Dietitian: Is there any nutritional benefit to coconut sugar or date sugar?

Coconut sugar (Istock)

Date sugar (Bing)

You may have seen recipes that say ingredients like coconut sugar and date sugar contribute nutritional benefits. Although there are a few elements in these sugars that make them different from regular sugars, in reality, coconut sugar and date sugar are almost identical to regular cane sugar in terms of nutrients and calories. Both consist mainly of sugars, which are simple carbohydrates. Diabetes Canada states sugars may be eaten in moderation by people with diabetes but there is no advantage to those with diabetes in using one type of sugar over another.

Coconut sugar is also called palm sugar and comes from the dehydrated sap of the coconut palm. Coconut sugar may contain some trace minerals found in the coconut palm like iron, zinc, magnesium and B-Vitamins.  These nutrients support good health, but coconut sugar does not contain enough of them per serving to offer a measurable benefit. Coconut sugar also contains inulin, a type of soluble fibre. Fibre is a more complex type of carbohydrate and it slows down the absorption of the sweetener which is linked to a lower risk of blood sugar spikes.  Coconut sugar may impart a nutty flavor and is recommended as a substitute for brown sugar in food preparation.

Date sugar is simply dried dates ground into a fine powder. Date sugar has the trace nutrients found in whole dates, including potassium, calcium, and antioxidants. The fibre in a teaspoon of date sugar is nutritionally insignificant. The main drawback to date sugar is that it doesn’t melt or dissolve completely in water, so its uses are somewhat limited. Replacing brown sugar in recipes, such as banana bread and bar cookies, or sprinkling some on yogurt or fruit are suggested uses.

Bottom line: If you prefer to use coconut sugar or date sugar, go ahead and enjoy it. But remember it’s really just like eating another type of sugar. It provides just as many calories and carbohydrates as regular sugar: about 15 calories and 4 grams of carbohydrate per teaspoon. All added sugars should only be used in moderation. Speak to a dietitian about your personal nutrition questions.

Sources: Academy of Nutrition and Dietetics, Today’s Dietitian, Diabetes Canada

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

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

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

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

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

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

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

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

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

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

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

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

 

– By Sue Mah, MHSc, RD, PHEc, FDC

 

 

 

Inflammation & Nutrition

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

L.Weiler, Canva

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

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

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

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

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

Here are some resources we found informative:

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

Reference List:

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

International Year of Fruits & Vegetables 2021

 

colourful fruits and veggies arranged in a circle to create an image of a person's face. This is the logo for the IYFV 2021.

 

IYFV 2021. It stands for the International Year of Fruits and Vegetables 2021, declared by the Food and Agriculture Organization (FAO) of the United Nations (UN).

IYFV 2021 is dedicated to raising global awareness about the important role of fruits and vegetables in human nutrition, food security and health as well as in achieving the UN’s sustainable development goals.

Here’s a summary of the key messages:

Harness the goodness

Fruits and vegetables have multiple health benefits, including the strengthening of the immune system, that are essential for combating malnutrition in all its forms and overall prevention of non-communicable diseases. This is becoming increasingly important during the COVID-19 pandemic.

Live by it, a diverse diet

Fruits and vegetables should be consumed in adequate amounts daily as part of a diversified and healthy diet. The FAO recommends eating 400 grams (about 5 servings) of fruits and vegetables every day.

Respect food from farm to table

The high perishability of fruits and vegetables needs special attention to maintain their quality and safety through appropriate treatment and handling across the supply chain from production to consumption in order to minimize loss and waste.

Innovate, cultivate, reduce food loss and waste

Innovation, improved technologies and infrastructure are critical to increase the efficiency and productivity within fruits and vegetables supply chains to reduce loss and waste.

Foster sustainability

Sustainable and inclusive value chains can help increase production, help to enhance the availability, safety, affordability and equitable access to fruits and vegetables to foster economic, social, and environmental sustainability.

Growing prosperity

Cultivating fruits and vegetables can contribute to a better quality of life for family farmers and their communities. It generates income, creates livelihoods, improves food security and nutrition, and enhances resilience through sustainably managed local resources and increased agrobiodiversity.

 

As business dietitians, we are skilled in translating the science of nutrition into practical advice for consumers and businesses. Contact us to discuss how you can leverage IYFV 2021 for your product marketing and communications.

 

Introducing the NEW Dietary Guidelines for Americans 2020-2025

On December 29, 2020, the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) released the latest U.S. Dietary Guidelines for Americans for 2020-2025. Every five years, these science-based guidelines are updated to offer the most current advice on “what to eat and drink to promote health, reduce risk of chronic disease, and meet nutrient needs.”

Key message – Make every bite count!

Americans’ health is suffering.  According to the USDA, 6 in 10 adults are living with chronic illness, including type 2 diabetes, cardiovascular disease and osteoporosis that are often related to poor-quality diets. Following the Dietary Guidelines can help improve Americans’ health and it’s never too late to start dietary improvements.  People at any stage of life can make every bite count and benefit from changing to more nutrient-dense forms of foods and beverages.

How are Dietary Guidelines used?

The US Dietary Guidelines have a significant impact on nutrition in the United States.  The Dietary Guidelines form the basis of all federal nutrition policy and programs including nutrition resources. They also guide local, state, and national health promotion and disease prevention initiatives. The Dietary Guidelines are adapted by health professionals to meet specific needs of groups and individuals.

What’s new and what’s the same?

Here’s a snapshot of what’s new and what’s not in the USDA Dietary Guidelines 2020-2025 and what it means to people and businesses.

  1. NEW – 4 overarching Guidelines in the 2020-2025 edition
    • Follow a healthy dietary pattern at every life stage.
    • Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.
    • Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits.
    • Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.
  2. NEW – Guidance across all life stages now includes infants and toddlers.

    From pregnant and breastfeeding mothers to older adults, nutrition advice is provided in the Dietary Guidelines for all life stages. The edition also emphasizes that it is never too early or too late to eat healthy!

    • For first time ever the guidelines include advice for children less than 2 years of age. This will help parents know how to start their infants and toddlers out with a healthy diet. Specific recommendations include:
    • Introduce potential food allergens including eggs, peanuts and dairy to children early to help reduce the risk of developing food allergies.
    • Avoid added sugars for infants and toddlers.
  3. NEW – Call to action: ‘Make every bite count’ with same 5 food groups and ‘MyPlate’ model 

    USDA continues to use 5 food groups including dairy, unlike the Canadian Food Guide. Both Food guides recommend half the plate be filled with vegetables and fruit.  Here is how the key consumer messages appear based on the new guidelines ‘Small Changes Matter, Start Simple’ resource:

  4. SAME – Key recommendations limit saturated fat, added sugars, sodium and alcohol
    • Limit saturated fat to less than 10% of calories per day starting at age 2.
    • Limit added sugars to less than 10% of calories per day for ages 2 and older; Avoid added sugars for infants and toddlers.
    • Limit sodium intake to less than 2,300 mg per day (or even less if younger than age 14).
    • If consumed by adults, alcoholic beverage guidance remains the same as previous years:
    • 2 drinks or less per day for men and 1 drink or less a day for women. Pregnant women should not drink alcohol. Some experts are disappointed because the Scientific Advisory? Committee recommended further limiting alcohol intakes to just one drink a day for both men and women however this was not reflected in the final guidelines.
  5. SAME – Lack of mention about food insecurity and food systems.

Some food and nutrition advocates were hoping to see guidance on sustainably, climate change and information about food systems including activities involving the production, processing, transport in addition to the consumption of food.  The Dietary Guidelines received some criticism for these exclusions.

The bottom line:

This is a comprehensive 164-page guidance document on what the average American should eat and drink to promote health and prevent chronic disease. For most people the takeaway from these guidelines should be forming healthy dietary patterns. “For lifelong good health, make every bite count with the Dietary Guidelines for Americans”.

Consult with Registered Dietitian to discover what the guidelines mean for your nutritional requirements, personal health and wellness or your food and nutrition business.

Want to discover more about how to make the Food Guide work for you and your business? Contact us now for a presentation / workshop.

Written by: Lucia Weiler, BSc, RD, PHEc, Co-Founder Nutrition for NON-Nutritionists

Understanding the Most Confusing Words at the Grocery Store

women pushing a grocery cart with overlay text of blog title

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

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

Dietitian Sue Mah speaking via SKYPE to TV host Lindsey DeLuce

Whole grain versus Multi-grain

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

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

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

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

Grass fed versus Grain fed

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

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

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

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

Free range versus Free run

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

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

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

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

Made in Canada versus Product of Canada

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

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

Natural versus Organic

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

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

Unleash your strength and personal brand – Professional career coaching

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

What to Look for in a Probiotic Supplement

A bottle of probiotics showing the bacteria content

Probiotics can have a number of health benefits ranging from reducing the symptoms of digestive disorders to supporting your immune system. Choosing a probiotic supplement though can be sooo confusing! Here are four dietitian-approved tips to help you find the best product.

Tip #1 – Look for a probiotic that is enteric-coated

The acid in our stomach can destroy probiotics. Enteric-coated probiotic capsules, like New Roots Herbal probiotics, are completely sealed allowing them to survive the acid in our stomach and make it all the way down to our large intestine / colon where probiotics do their beneficial work. Some other probiotics are “delayed release”, meaning that the capsules will open up slowly to release their contents. However, the delayed release may only last about 30 minutes. In this case, the probiotics can still be destroyed by the stomach acid and may not reach the small intestine to deliver full benefits. Another benefit of enteric-coated probiotics is that you can take them anytime, with or without food.

Tip #2 – Look for the bacteria count at the time of EXPIRY

Probiotics will list the bacteria count in Colony Forming Units (CFUs). The key is to make sure that the CFU count is guaranteed at the time of expiry, not just when they’re manufactured. Look for the phrase “Potency guaranteed at date of expiry” on the bottle or package.

Tip #3 – Look for probiotics in the refrigerated section

Probiotics by definition are living micro-organisms. Keeping probiotics in the fridge helps to preserve the lifespan of the bacteria. That’s why you’ll find New Roots Herbal probiotics in the refrigerated section at the natural products store. When you get home, remember to keep your probiotics in the fridge too!

Tip #4 – Talk to a dietitian or your health care professional

Probiotic supplements can contain billions of probiotics! The two most common groups of probiotics are Lactobacillus and Bifidobacterium – and there are different species and strains within these groups. Talk to a dietitian or your health care provider to figure out the best ones for you and your health concerns.

 

Watch Sue’s TV interview about Prebiotics and Probiotics 

TV host Annette Hamm chatting with dietitian Sue Mah

 

Written by: Sue Mah, MHSc, RD, PHEc, FDC

Disclosure: I have participated in a paid partnership with New Roots Herbal. Opinions in this post are my own. 

 

5 Smart Snacks

snack ideas that combine protein with produce

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

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

 

The Science of Comfort Foods

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

[Image: Piktochart]

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

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

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

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

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

 

1 – Comfort foods trigger dopamine

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

2 – Comfort foods gives us social connection

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

3 – Comfort foods are associated with positive memories and nostalgia

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

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

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

 

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

 

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

4 Fridge rules for food safety & wellness

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

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

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

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

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

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

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

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

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

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

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

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

 

Be Well! Navigate the grocery aisles efficiently during COVID19

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:

Eating well during COVID-19

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

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

 

TV host Lindsey Deluce interviewing dietitian Sue Mah in her kitchen

 

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

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

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

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

Sue's pantry with best before dates labelled on cans

Sue’s pantry

 

Serving food safely during COVID-19

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

Top 10 food & nutrition trends for 2020

Image: Canva

Are you looking to keep up with food, beverage and nutrition trends? As dietitians we love helping people unlock the power of food for health and wellness. Our team is on top of food and nutrition movements and we know how to translate the latest science on key trends. Here we share some highlights that are of interest to many of our clients.

  1. Fragmented food communities
    Consumers are splitting into ‘tribes’ to meet their health goals based on philosophies and preferences. Wellness communities are emerging that bring people closer together.
  2. Food as medicine
    What’s a fact what’s a myth? Celebrity opinions, friends/family, blogs and social media influence food choices but there are risks! Personal beliefs and opinions may be confused with scientific evidence and hold people back from achieving their health goals. To unlock the power of food for health, look for credible science based facts from registered health experts.
  3. Fat has rehabilitated
    What are healthy fats and how are they good for you? Discover fat quality for health and culinary arts.
  4. Protein sources are pivoting
    Plant forward proteins are all the rage, but do you know how to get enough? What’s happening to meat, dairy and alternatives?
  5. Carbohydrates are under the microscope
    Are all sugars created equal? Discover the dietitians’ Carb quality meter for best bets.
  6. Vitamins, Minerals and phytochemicals have important health impact
    Vitamins and Minerals are powerful partners in health & wellness. Which are of key public health significance? Determine the latest science behind other food compounds such as antioxidants and anti-inflammatory agents.
  7. Shifting focus to food relationships & mental health
    Healthy eating is about so much more than food – how people eat is important too. Look for mindful eating, enjoying food and the power of planning to eat well and live well.
  8. Digestive comfort
    Get to know your microbiome & how to be a good host to your friendly gut bacteria.
  9. Taking care of our planet
    Sustainability and waste reduction are here to stay. What can you do to make a positive difference?
  10. Taking care of people – health and wellness as a business strategy
    The future is bright for integrating health science and wellness into workplaces. From recruiting to retention and employee assistance programs (EAP) dietitians help people and businesses unlock the power of food for healthy living.

Do you want to leverage food and nutrition trends for yourself and your business?
Studies show the strength and benefit of interprofessional, collaborative teams in business and education. Dietitians can enable a culture of change that supports healthy living for all Canadians. We translate the science, look beyond the fads and gimmicks to deliver reliable, life changing advice. Contact us with your questions! We’d love to hear from you.

Join us for the 13th annual Nutrition for NON-Nutritionists course on April 28, 2020.
Get our expert nutrition insights, trends & sparks!

Register at www.NutritionForNonNutritionists.com