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5 Nutrition Myths – Busted!

hosts + Sue - 2

Test your nutrition IQ with this fun 5-question quiz!

Watch Sue’s interview clip on CTV Your Morning!


1) TRUE or FALSE: Brown eggs are more nutritious than white eggs.

Answer: FALSE

There really is no nutritional difference between brown eggs and white eggs. The main difference is in the hens. Generally speaking, white eggs come from hens with white feathers, and brown eggs come from hens with brown feathers!

Brown hens are slightly larger birds and need more food, so that may be a reason why brown eggs usually cost more than white eggs.


2) TRUE or FALSE: You need to drink 8 cups of water every day.

Answer: FALSE

Actually, it’s recommended that women get 9 cups of FLUID every day and men get 12 cups of FLUID every day. If you’re exercising, or if the weather is hot and humid, you may even need more fluid.

Fluid comes from the food you eat and the beverages that you drink – so milk, soup, coffee, tea, watermelon, grapes – all of that counts towards your fluid intake for the day. So the actual amount of water you need really depends on what you’re eating and drinking.

Water is always an excellent choice because it’s calorie-free and very refreshing. And here’s the best tip – take a look at your urine. If it’s light or clear, then it usually means that you’re getting enough fluids. But if it’s dark yellow, then it’s a sign of dehydration and you need more fluids.


3) TRUE or FALSE: Sea salt has the same amount of sodium as table salt.

Answer: TRUE

By weight, sea salt and table salt have the same amount of sodium. By volume though, sea salt does contain a little less sodium because sea salt crystals are larger.

The biggest differences between sea salt and table salt are: taste, texture and source.
Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Sea salt does contain very small amounts of trace minerals such as calcium, magnesium and potassium.

Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease (goiter).

4) TRUE or FALSE: Drinking lemon water first thing in the morning is a good way to detox your body.

Answer: FALSE

There is nothing magical about lemon water. Drinking lemon water in the morning actually adds extra acid into your empty stomach and this can give you a stomachache.
Another problem with lemon water is that the acid from the lemon can erode / wear down your tooth enamel. If you really love to drink lemon water, try to have a plain glass of water afterwards, and wait at least 15 minutes before brushing your teeth.

5) TRUE or FALSE: Energy drinks give you energy.

Answer: TRUE

Energy can mean calories. A bottle of energy drink can have about 100 calories, so in that sense, yes, you’re getting energy!

Energy can also mean physical energy. Energy drinks typically contain caffeine which is a stimulant. One cup of an average energy drink has almost as much caffeine as a cup of coffee. So in that sense, energy drinks will make you feel energized and alert.

The problem is that energy drinks also contain added sugar – up to 7 teaspoons in a serving- yikes! And there’s also herbal ingredients. Energy drinks are a no-no for kids, teens and pregnant/breastfeeding women.

What’s the best way to feel energized? Eat well, be active, stay hydrated and get enough sleep!

Does coffee cause cancer?

coffee cup

Nutrition is a relatively young science with new research constantly emerging. The recent headline about coffee and cancer is a good example of this.

Twenty-five years ago, the World Health Organization (WHO) had identified coffee as a possible carcinogen linked to bladder cancer. On June 15, 2016, the WHO updated their advice.

The WHO’s International Agency for Research on Cancer, which is an international working group of 23 scientists, reviewed 1000 scientific studies, and found that drinking coffee and maté (a tea made from the dried leaves of the yerba mate plant) is not linked to cancer. In fact, coffee may be protective against cancers of he liver and uterine endometrium.

The new findings however do see a connection between high-temperature beverages and their potential link to cancer. According to the WHO, drinking beverages (even water) that are very hot – which is defined as anything above 65°C (149°F) – is linked to a higher risk of cancer of the esophagus. It’s thought that the hot temperature scalds the delicate tissue in the esophagus. This damage may then trigger a faster turnover of the cells which in some cases can lead to out of control malignant growth.

Esophageal cancer is the eighth most common cancer worldwide with the highest incidence in Asia, South America, and East Africa where drinking very hot beverages is common. Maté is traditionally consumed at very hot temperatures (70°C). Certain countries such as China and Iran also tend to drink their teas prepared at very high temperatures, above 65°C or 70°C.

It’s likely that your favourite hot drink from the coffee/tea shop is made at very hot temperatures. Here are my tips for enjoying your hot cuppa:
– Allow your hot drink to cool down a bit before taking that first sip.
– Add some milk or cream to lower the temperature of your hot drink.
– Brew your own tea using hot but not scalding hot water.
– Stick to four cups of coffee or less (4 x 8 ounces or 4 x 250 mL) – any more will put you over your daily caffeine limit.

The Buzz on Sustainability

Sustainability DFC event-1

Sustainability is HOT! Food industry leaders are responding to this ever growing consumer trend and making sustainability a top business priority. Responsible consumption is everyone’s responsibility and it encompasses concerns for people’s nutrition/health, for the welfare of animals and crops, for our communities and the environment overall. Here’s a selection of sound bites that we and other thought leaders tweeted from national events on sustainability food waste.

  • Features of a #SustainableHealthyDiet: reduce overconsumption; maintain a healthy weight; limit consumption of nutrient-poor foods; reduce food waste; conserve water and energy in the kitchen.” (DFC symposium)
  • $31 billion of #FoodWaste in Canada 2014. 53% of food waste is from fruits n veggies. Yikes! (DFC symposium)
  • #ReduceFoodWaste by eating leftovers, meal-planning, preserving food.” (DFC symposium)
  • ReduceWaste! Eat what you buy – a family of 4 throws away over 120lbs of food a month!” (DFC symposium)
  • Some work to do: Canada wastes 40% of food post-purchase.” (DFC symposium)
  • Wasting less food is not only important from a sustainability standpoint but also for budgeting.” (Conference Board of Canada, Ontario Agri-Food Education Inc. presentation)
  • Only “59 % of Canadians understand what organic food means” (Conference Board of Canada Report Card on Food)
  • Environmental footprint labelling is on the rise in grocery stores. Could this trend be here to stay?” (DFC symposium)
  • The food system of the future must be: nutrition sensitive; climate smart; secure the environment and our natural resources” (DFC symposium)
  • 5 top tips from 100 years ago that still apply today: (DFC symposium)
    • Buy it with thought
    • Cook it with care
    • Serve just enough
    • Save what will keep
    • Eat what would spoil

Highlights from Grocery Innovations Canada 2015

If you missed this year’s Grocery Innovations show in Toronto, don’t worry. We were there and we have all of the key highlights for you, starting with aloe water, protein water and locally grown quinoa. Here are our top 5 picks on what‘s trending!

1. Water, water everywhere! From alkaline and aloe waters to boxed water and protein water, it’s clear that manufacturers are duking it out to quench Canadians’ thirst!

FLOW alkaline waterAlkaline water –naturally alkaline water with a high pH. A 500 mL serving contains: 0 calories, 0 g fat, 4 mg sodium 0 g carbohydrates, 0 g protein, 4% DV for calcium. (Top 10 Most Innovative Products for 2015.)

AloeWateAloe water – pulp free and sourced in North America. A 450 mL serving contains: 35 calories, o g fat, 0.015 mg sodium, 9 g carbohydrates, 8 g sugars, 0 g protein. (Made with aloe vera inner leaf powder, organic cane sugar, RebA stevia extract.)

Boxed waterBoxed water – why, because as the package says, “Boxed water is better”. The package tells their story – 78% of the box is composed from trees. No nutrition facts information is shown on the box.

Protein2OProtein2O – a protein enhanced water. A 500 mL serving contains: 70 calories, 0 g fat, 120 mg sodium, 70 mg potassium, 2 g carbohydrates, 0 g sugars, 15 g whey protein. (Made with sucralose.)

2. Packaging with a story. Chios Gardens fruit juices uses the front of pack to highlight its fruity ingredients. The journey of the juice is featured on the back panel.

Chios Gardens juice front  Chios Gardens juice back

 

quinoa3. Locally-grown quinoa. Who knew this gluten-free grain could be grown right here in in Ontario? Available in 2016.

Popcornveggie4. Pop Fusion Popcorn. Another local innovation. Popcorn is flavoured with a seasoning blend made from all of the veggies you see in the photo!

5. Winners: Among the winners of the top 10 most innovative products this year were:

  • Coupgon App – no more having to cut out coupons!
  • Natural Delights Date Rolls – soft like a brownie with the sweetness of dates
  • Nordica Smooth Cottage Cheese – cottage cheese without the lumps!
  • Prema Chai Spiced Tea – a blend of black tea with spices
  • Tandoori Lasagna – why choose Indian versus Italian when you can have both!
  • Veggemo – a vegetable based beverage made from pea protein, tapioca and potato