Healthy food tips for your game day party

Hey Sports Fans! Are you ready for the big game day party? When you’re gearing up to enjoy a big sports game, food, beverage and fun times come to mind. Whether you’re actually there for the game or just for the fun of the party you can gather ‘round without giving up on your healthy eating plan.

Here are some savvy food tips aligned with the latest recommendations of Canada’s new food guide for you to enjoy food and keep connected to your healthy eating goals.

Boost the veggies

This is the number 1 healthy eating recommendation in Canada’s new food guide.

  • Let veggies take the starring role at your party food platter. Serve lots of colour, crunch
  • Whip up tasty and nutritious dips such as hummus or guacamole.

Choose whole grain foods

Looking for a crunch?

  • Slice up and toast some whole grain fajitas to swap out the chips for a healthier option.
  • Air-popped popcorn is a great whole grain snack and source of dietary fiber. Serve it plain, or try adding different popcorn flavors such as smoked paprika or chili powder.

Get creative with your protein

Are you making crown pleasing party foods such as meatballs or chili?

Drinking

Okay, so it’s a party and alcoholic drinks are on the menu. Simple tips to keep in mind:

  • Canada’s low risk alcohol drinking guidelines for special occasions suggest no more than 3 drinks for women; no more than 4 drinks for men on any single occasion.
  • Set your limits and stick to it.
  • Drink slowly ex 2 drinks in any 3 hr period and have water between alcoholic drinks. Try a flavoured water. Try adding citrus fruit or cucumber slices to fresh tap water for a great flavour booster with zero calories.
  • EAT before and while drinking.
  • Lower the alcohol content of your beverages by making a wine spritzer using 3 oz white wine and 2 oz of carbonated water to keep your head clear during a sports party and to cut back calories too.

Healthy eating is more than the foods you eat!

Bottom line – your relationship with food matters more than you might think!

  • Your culture and food traditions are an important part of healthy eating. Relax and enjoy!
  • Stay on track of your healthy eating goals by taking time to eat and following your hunger cues.

Enjoy the game. Go Team Go!

 

Introducing the NEW Canada’s Food Guide!

Today, Federal Minister of Health, Ginette Petitapas Taylor launched the new Canada’s Food Guide. The new Food Guide takes a modern approach to communicating guidance to consumers, health professionals and policy makers. This first suite of resources includes a document Canada’s Dietary Guidelines for Health Professionals and Policy Makers, as well as a Food Guide Snapshot.

Here’s just a sampling of what’s new in the Food Guide:

1. Positive key messages for Canadians in a modern format. Key messages are: Eat well. Live well. Eat a variety of healthy foods each day. The new Food Guide delivers healthy eating information in a mobile-friendly web application.

2. Beyond food. Healthy eating is more than the foods you eat. The new Food Guide offers advice on what to eat, what not to eat, and how to eat. Tips include cooking more often, eating meals with others, being mindful of your eating habits, enjoying your food, limiting foods high in sodium, sugars or saturated fat, using food labels, and being aware of food marketing.

3. Food groupings instead of food groups. Bye bye rainbow and the four food groups. A healthy meal is comprised of a variety of foods from three key food groupings: vegetables and fruits; whole grains; and protein foods. These foods should be consumed regularly.

4. Proportions not portions. There are no recommended servings to eat or serving sizes of food. A plate snapshot of the Food Guide gives at-a-glance information on what to eat. In the plate snapshot, 1/2 the plate is filled with vegetables and fruits; ¼ of the plate is comprised of whole grain foods; and ¼ of the plate is made up of protein foods.

5. Water is the beverage of choice. To help Canadians stay hydrated without adding calories to the diet, water is recommended. Alcoholic beverages are also flagged as potentially adding calories with little to no nutritive value.

The suite of online resources replaces the old “all-in-one” version of the previous Food Guides. Additional consumer resources are expected to be released later this year.

Want to discover more about how to make the Food Guide work for you and your business?

Save the date for our upcoming webinar on The New Canada’s Food Guide – Tuesday, April 16th, 1-2 pm ET. We’ll share:
• The science and rationale behind Canada’s Food Guide
• A closer look at the recommendations and considerations
• How to apply Canada’s Food Guide to your business plans

Can’t wait? Contact us now for an in-house presentation / workshop.

Written by: Sue Mah, MHSc, RD, PHEc and Lucia Weiler, BSc, RD, PHEc
– Co-Founders of Nutrition for NON-Nutritionists TM

5 learnings from the Food and Nutrition Forum at The Royal Winter Fair

Lucia at royal 2018

Do you love food and care about how it’s grown, handled and brought to market? We do! As part of staying on top of emerging trends and new research we joined experts in food and nutrition to engage in conversation at the Royal Winter Fair Food and Nutrition Forum. As a Registered Dietitian, Lucia was invited to welcome delegates to a day of learning, getting ‘agricultured’ and celebrating the power of farming, food and nutrition. Inspiring speakers included professors, farmers, authors, dietitians and home economists. Working hand in hand, our passion for wellness and good food united us all!

Here are 5 top learnings from the sessions:

1. Farmers feed Cities
An amazing panel of 3 women farmers shared about their lives and the challenges they face in working on their farms of grain, eggs & beef. Taking care of their land and livestock is a passion and a profession. Their stories showed how deeply they care about the work they do, and how much environmental stewardship matters to each of them. Thank you Jenn Doleman, Tonya Havercamp and Sandra Vos for being the farmers who feed cities!

2. Taking care of the planet
Biodiversity & food production are deeply connected. Dr. Christian Artuso studies grassland birds and found that an important way to preserve their biodiversity is linked to cattle farming. His Grassland Bird studies are part of an award winning conservation movement in South America.

3. Teach Food and Nutrition to Students
Food and nutrition know-how are life skills with significant short and long term benefits. Although healthy lifestyle is a trend, it’s evident that many of today’s young Canadians lack even the most basic food preparation skills. Let’s give kids the best chance possible to nourish their bodies. An important consideration is expanding high school curriculum to include some mandatory food education. The Ontario Home Economics Association (OHEA) calls on the Government of Ontario to make at least one food & nutrition course compulsory. To support this petition or for more information visit www.food-literacy.ca

4. Translating the science – how to spot the fake news and alternative food facts.
Bestselling Author, Dr Joe Schwarcz shared stories of science misuse. We were reminded that correlation is an easy sway for the scientifically challenged consumer and it does NOT mean cause and effect. His latest book, A Feast of Science is an entertaining read of fact vs fiction. To help you navigate through fake nutrition news reach out to your nearest Registered Dietitian, the experts who can translate the science of nutrition and help you unlock food’s potential to support healthy living.

5. What’s next?
Let’s keep the farm to table conversations going! The more we know about where our food comes from, how it’s grown and handled the more grounded we will be. We also love sharing credible insights and resources! Check out our blogs and writing at  and Contact us about your questions on the power of food and its connection to health.

October 2018 is Workplace Wellness Month!

dietitian saves $99 2018      advice from RD's 2018

Did you know that Registered Dietitians are spearheading initiatives to improve the health of Canadians?  Research shows that every $1 invested in nutrition interventions can save the health care system up to $99 (Dietitians of Canada). We encourage you to increase access to dietitians in your workplace for better health, better care and better value. We can show you how!

productivityAsk a Dietitian about healthy habits that work

  • Keep up your energy to stay focused and meet your deadlines
  • Boost your concentration and productivity
  • Protect yourself from chronic health problems such as heart disease, diabetes, osteoporosis and even dental disease. 

Your Workplace Wellness Programs (WWP) are critical to help ensure employees have access to health promotion support that’s tailored to your work environments. RDs [Registered Dietitians] are an important source of credible, evidence based nutrition information that promotes health and wellness and the prevention and management of disease. Does your workplace wellness include this valuable healthcare practitioner? RDs are well governed and held accountable to the highest standards in their practice to translate the science of nutrition and deliver reliable, life changing advice.

Workplace wellness and nutrition programs are an investment in your employees’ health and well-being! Advice from RDs can help reduce the risk of heart disease and stroke by 80%, diabetes by 60% and cancer by 40%. Work with us as your RDs to help you unlock the power of food and shape your healthy eating habits. We can help you build a workplace nutrition program and offer engaging, interactive seminars that will leave a lasting impression and inspire you towards your best health!

Contact us to get started! Book us for your next team meeting or wellness event and save 20%.
Promo Code: N4NN Workplace Wellness info@NutritionForNonNutritionists.com  Lucia@WeilerNutrition.com

 

How to Build a Healthy Sandwich

sandwich n4nn

You are the builder of your healthy sandwich. The promises of a nutritious sandwich starts by choosing the right bread and fillings. Begin with a base of whole grain bread. Add a healthy source of protein (but not too much of it), loads of crunchy vegetables or fruit and a savoury sauce that’s filled with zip but not sodium. From top to bottom, here are our tips for making your healthy sandwich.

Bread

  • Switch out white bread for a more nutritious whole grain option.
  • Look for bread that lists whole grain as the first ingredient and has at least two grams of fibre per slice.
  • Think beyond bread… Try bagels, buns, pita, tortillas or naan. All come in whole grain versions. Read ingredient lists to be sure and look for “whole grain” as the first words on the ingredient

Protein

Whether you stack your sandwich with meat, cheese, egg salad, it’s important to have a source of protein between the bread.  Below are a few ideas.

Meat

  • Offer a variety of lean meats e.g. roasted beef, pulled pork, grilled turkey or barbecued chicken.
  • Consider deli meats as a once in a while treat only. Read the ingredient list and choose ones that do not include “nitrites.” Use the Nutrition Facts panel to compare and choose deli meat with the lowest sodium and fat content.

Cheese

  • Look at the % Milk Fat (%M.F.) content. Buy reduced fat or lower fat cheeses with less than 20% M.F. To limit sodium, choose fresh instead of processed cheese.

Meat alternatives

  • When mashing egg, salmon or tuna, cut back on full-fat mayonnaise. Use light mayo or low–fat yogurt instead.
  • Try something new! Beans, nuts and seeds make nutritious sandwich fillings. Use edamame or lentils to stuff a pita. Blend chickpeas with garlic and tahini to create a chunky hummus. In addition to peanut butter, offer almond, hazelnut or cashew butter. If allergies are a concern, offer soy nut or sunflower seed butter.

Vegetable and Fruit Toppings

 Build the health value of your sandwich with lots of veggies and fruit. Include at least two veggies or fruit in every sandwich or as a side accompaniment to the sandwich. Vegetables and fruit provide essential vitamins, minerals, fibre, and are low in calories. Beyond lettuce and tomato, these toppings provide a unique twist:

  • Red pepper and cucumber rings
  • Shredded carrots or beets
  • Kale, arugula or baby spinach
  • Grilled zucchini, eggplant, pineapple or peaches
  • Fruit is great on sandwiches too – try mango salsa or sliced apples
  • Fresh herbs like basil, parsley and coriander add a burst of flavour.

Sandwich spreads

  • Skip butter and choose avocado or basil pesto. It is high in heart-healthy monounsaturated fats and adds rich flavour
  • Low fat mayonnaise, oil-based vinaigrettes and non-hydrogenated margarine also contain healthy fats. Be aware that with any of these options, the calories and fat add up quickly. Use only a little– no more than 1-2 teaspoons per sandwich.
  • Ketchup, salsa and mustard are lower calorie, fat-free options. However they may be high in sodium. Limit your serving size to 1-2 teaspoons per sandwich.
  • Try wasabi (Japanese mustard) or horseradish if you like it hot – they have less sodium than other spreads.

For more information and healthy sandwich recipes please contact us!

Reference: Unlock Food.ca – Expert Guidance, Everyday Eating by Dietitians of Canada (2017)