The ultimate nutrition course for NON-nutritionists is going online!

Announcing: the n4nn ONLINE course!

Are you ready to take your nutrition knowledge to the next level? Join hundreds of your colleagues and competitors who have leveraged our successful training course – now available online!

Coming – January 25, 2021

Save now with our Black Friday Sale!

n4nn is the ONLY nutrition course in Canada developed by marketing savvy dietitians for food, beverage and product innovation professionals.

Take the full course (5 modules) or just the modules of interest.

Get more info about the course and see the course modules

Register now to take advantage of Black Friday Sale pricing!

Have a question about the n4nn Online Course? – Contact us! 

Best regards,

Lucia Weiler  & Sue Mah

Registered Dietitians & Co-founders, n4nn

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Diabetes Nutrition – Top 5 FAQ

November is Diabetes Month and a great time to check in on the concerns of people at risk or living with Diabetes. With so much free information online, as a dietitian I’m often asked questions about facts versus myths. Read on for credible tips and answers to 5 frequently asked questions about nutrition and diabetes.

There are many factors that help to manage diabetes and food is an important one.  We have long known that a balanced diet helps lead to better blood sugar control. But taking care of diabetes can be demanding and implementing a healthy way of eating is easier said than done. Registered Dietitians are here to help you along the way. Contact us for more information and support to help manage diabetes through personal nutrition counselling.

Q: Can I get rid of type 2 diabetes if I stop eating carbs?  

A: Once you have been diagnosed with diabetes you cannot ‘get rid’ of it, but you can find ways to help control it. Through diet and lifestyle changes many people find that they can control blood sugar levels. Your goal should be to manage the amount and type of carbohydrate that meets your body’s needs, not to eliminate carbs. You need the carbohydrates as energy for your brain and other body cells and they also provide many essential nutrients. Set your carbohydrate targets with the help of a healthcare professional.

Q: Do I need to give up fruit since it’s full of carbohydrate?

A: You can still enjoy fruit, you just need to know the amount that’s right for you in your meals and snacks. All fruit (fresh, frozen, dried, and canned without added sugar) are mainly carbohydrate foods. Fruit is a healthy food choice because it contains vitamins, minerals and fibre that are important for overall health. Your dietitian can help create a meal plan that will include the amount of fruit that is right for you.

Q: Is brown sugar better for me than white sugar?

A: No. All types of sugars will affect your blood glucose levels in the same way and are digested in the same way. Sugars differ in colour, flavour and crystal size, but whether it’s honey, brown sugar, agave syrup, brown or white sugar, nutritionally speaking, they are much the same. Your body can’t tell the difference between where the sugars come from and uses them all as easily digested carbohydrates for energy. The key to eating added sugars is to choose them in relatively small amounts and find ways to eat and use less.

Q: How do I read the Nutrition Facts Table for sugars?

A: The Nutrition Facts Table lists total sugars. Check for the word “Carbohydrates” and then look below it to find the amount of sugar (in grams) in one serving of the food. The amount of sugar on the Nutrition Facts Table combines both naturally occurring and added sugars found in the food. Look at the ingredient list to see if a food has added sugars. The Canadian Diabetes Association recommends that added sugars and sweetened foods be used in moderation. Reading Nutrition Labels can teach you about how the foods you buy may affect your blood glucose levels. Registered Dietitians can help with label reading.

Q: How can I stay motivated to take care of myself?

A:  Being newly diagnosed can be an intimidating experience. Taking care of diabetes and getting through your daily responsibilities is demanding. With these challenges it’s understandable that staying motivated is tough. You’re not alone and we have tools and resources to help you succeed and live your healthiest life possible. We’d like to offer some tips to help you get started:

  1. Have a plan
  2. Make small meaningful changes that you can keep up in the long run
  3. Get support

If you’re looking for more 1:1 nutrition support, education and life changing advice to move your diabetes management plan forward reach out to us.

Five growing trends in food innovation

Our world is facing disruption and uncertainty. Yet in this changed world people seek to nourish their bodies to the best of their ability. Consumers have re-evaluated their food and nutrition priorities and in this post we take a closer look at what this means for your business. We joined virtual global conferences including SIAL 2020 and reviewed top notch research articles to study the future of food innovation.  Here is our translation of the 5 growing trends in food innovation that will impact all food and nutrition professionals for the next 5-10 years to come.

  1. Covid 19 disruption in food purchasing
  2. Clean label
  3. Plant based
  4. Food safety
  5. Well-being and immunity

1 Covid 19 disruption in food purchasing

Consumers are looking for new ways to meet their food needs. Less time spent in grocery stores and restaurants means convenience and personalized shopping is essential.

Digital-age solutions are transforming the way grocery stores, food retailers and restaurants operate. Pandemic-impacted brands must adapt and power through by branching out of traditional platforms to sustain consumer engagement.  Discount chains are offering more food brands and premium brands at better value. Have you seen groceries in dollar stores yet? They are priced as close to a dollar as possible.

The line between retail and restaurants continues to blur.  A completely new restaurant concept dubbed as a ‘dark kitchen’ or ‘virtual kitchen’ is rising. These kitchens sell meals exclusively through delivery – no eating in, seating or serving is involved.  Virtual kitchens cook purely for delivery so the food that is produced there must be transported and enjoyed elsewhere.  Third party delivery and distribution channels enable these food businesses to connect with consumers quickly and effectively.

2 Clean labels

Consumers continue to seek clean labels. Although undefined by regulators, shoppers consider ‘clean label foods’ to have familiar sounding ingredients and made simply using fewer ingredients.  Various claims are also sought after including ‘organic’, ‘free from’ and health-related benefits like reduced sugars. Product innovations across all categories are now sharing messages about minimal processing and fewer chemicals as consumers don’t want to see labels packed with additives to extend shelf life.  Some consumers are also evaluating foods’ environmental impact based on climate change and land / water use.

In our work with clients we collaborate with them to simplify food labels and provide meaningful, legally sound claims that address clean-label project goals.

3 Plant based

Gone are the days when plant based was just an ‘alternative’.  Plant-based foods are successfully crossing over into the mainstream and becoming a regular part of people’s diet.  More and more consumers are looking to limit meat or dairy intake based on deeply held values such as ‘eco-health’ or ethical reasons.

This macro trend is driving innovation for dairy and meat substitutes and fish/shellfish alternatives are expected to follow. The key ingredient of interest in food innovation for plant-based foods and beverages is protein, a trend that continues to remain strong.  Consider the variety and diversity of plant based sources of protein including a larger selection of grains and cereals. Consumers are also expecting great taste and an eating experience that is beyond imitation.

What’s holding your plant-based food innovation back from crossing over to the mainstream? As dietitians and food experts we empower our clients to make plant-based foods an everyday healthy choice.

4 Food safety*

Ensuring high food safety standards is becoming a greater concern as people focus on keeping illnesses at bay.  Although there is no evidence to suggest that food is a likely source of transmission of the Covid19 virus it’s critical that all stakeholders protect food safety, animal health, plant health and market access. Everyone has a role to play to bolster and safeguard food. Canadian Food Inspection Agency (CFIA) is committed to appropriate oversight of domestic production and imported food products. Agri-food stakeholders, including farmers are providing safe food for consumers and managing the supply chain. Culinary professionals and consumers should continue to follow good hygiene practices during food handling and preparation including:

  • Wash your hands regularly
  • Clean and sanitize food preparation surfaces including chopping boards and countertops
  • Clean fruit and vegetables before eating, cutting, cooking and wash them under running water. (Do NOT use soap or detergents or other chemicals on food.)
  • Keep fruits and vegetables separate from raw foods that come from animals such as meat poultry and seafood. Avoid potential cross-contamination between cooked and uncooked foods
  • Cook meat thoroughly and use a meat thermometer to ensure safe cooking temperatures

More information about food safety is available at our previous post here or consult Health Canada’s website for food safety tips.

* Source: Health Canada, CFIA, CDC

5 Well-being & immunity

Research shows that many consumers have at least one health goal they are looking to reach and are actively seeking healthier foods.  Well-being is a common goal and functional ingredients, like prebiotic fiber and slow-release carbohydrates are setting the stage for wellness foods.  This is good news and we applaud food makers to evaluate and re-formulate as needed to provide healthier food choices and optimise nutrient density.
During the pandemic many consumers are seeking functional ingredients to boost immunity. Good nutrition is essential along the journey towards supporting immunity. There are many articles about how this claim will be growing in the future and we caution food makers in the way they approach immunity. Careful consideration must be given to maintaining the integrity and credibility of the statements as food makers formulate food and drinks to empower consumers’ lives. Contact us for credible and legally sound advice on food labelling and claims.

 

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Work with me! Nutrition Counselling Services – Unlock the power of food for your healthy living.

Do you have questions about good nutrition and healthy eating? Connect with us! We offer expert personalized sessions to help you simplify eating and leverage the benefits of credible nutrition science with professional support. As dietitians we love food and look beyond the fads and gimmicks to support you in your health goals. We unlock the power of food and deliver reliable, life-changing advice.

Click here to submit your interest in nutrition coaching appointments in a virtual format.

We offer gift certificates too – perfect for a friend or family member.  HOLIDAY BONUS OFFER – Purchase any counselling package and receive a 15% discount. Gift certificates available. Must purchase by December 11, 2020.

(NOTE: Registered Dietitian led Nutrition Counselling sessions are covered by many employee and private health insurance plans. Check with your plan provider for details on coverage for the cost of a Registered Dietitian / Nutritionist Services.)

Body Weight Words Matter!  Reflecting on the New Canadian Adult Obesity Clinical Practice Guidelines

For most people their body weight is a personal issue. However people living in larger bodies face hurtful stigma including language surrounding obesity and overweight.  Developed by Obesity Canada and the Canadian Association of Bariatric Physicians and Surgeons, the new Canadian Adult Obesity Clinical Practice Guidelines represent the first comprehensive update in Canadian obesity guidelines since 2007.[1]

Decades of research in behavioral and nutrition science suggest that it’s time to update our clinical approach and recognize that some patterns of communication about body weight are more helpful than others. Registered dietitians are deeply involved in this discussion and here are some of the topline messages from leading experts that stood out to us:

  1. Body Mass Index (BMI) is NOT an accurate tool for identifying obesity related complications [2]
    BMI is a widely used tool for screening and classifying body weight but it’s been controversial for decades.  A person’s BMI number is generated by considering their height in relation to their weight and it tells us about the size of the person’s body.  Experts now agree that more information than BMI is needed to determine whether a person is sick or healthy.
  2. Patient-centered, weight-inclusive care focuses on health outcomes rather than weight loss1,2
    Remember to ask permission before discussing body weight and respect the person’s answer. Health issues are measured by lab data and clinical signs. These can include blood pressure, blood sugar or reduced mobility. Shift the focus toward addressing impairments to health rather than weight loss alone.
  3. Obesity is NOT simply a matter of self-control and the ‘eat less, move more’ advice is insufficient
    The effects of a dieting lifestyle are burdensome. Evidence-based advice must move beyond simplistic approaches of ‘eat less and move more’. For example, in recent years researchers gained a better understanding of clinical evidence and body weight biology. These include the amount of food energy absorbed through the gut, the brain’s role in appetite regulation and the thermic effect of eating.[3] Environmental factors such as where people live, work and food availably also have an influence on body weight.
  4. People of higher weights should have access to evidence informed interventions, including medical nutrition therapy
    There is a lot of misinformation about body weight so evidence-based health management is key. One of the recommended interventions is to include personalized counselling by a registered dietitian with a focus on healthy food choices and evidence-based nutrition therapy.
  5. Recognize and address weight bias and stigma
    People with excess body weight experience weight bias and stigma. Weight bias is defined as negative weight–related attitudes, beliefs and judgements toward people who are of higher weight. This thinking can result in stigma which is acting on weight-based beliefs such as teasing, bullying, macroaggressions, social rejection and discrimination towards people living in larger bodies. People may also internalize weight stigma and criticize themselves or others based on body weight.

Experts consider that changes to language can alleviate the stigma of obesity within the health-care system and support improved outcomes for both people living in a larger body and for the health-care system.3,[4],[5],[6] In our Body Weight Words Matter!  chart below we provide several examples of communication interventions to help assess your attitude and reduce body weight bias.

Click here to download your copy of Body Weight Words Matter INFOGRAPHIC

Do you have questions about good nutrition and healthy eating? Connect with us! We offer expert personalized sessions to help you simplify eating and leverage the benefits of credible nutrition science. As dietitians we love food and look beyond the fads and gimmicks to deliver reliable, life-changing advice.

Contact us directly or complete this Nutrition Counselling Registration Form for your individualized nutrition coaching appointments in a virtual format.

[1] Obesity Canada (2020) Canadian Adult Obesity Clinical Practice Guidelines (CPGs) https://obesitycanada.ca/guidelines/References:

[2] Obesity Canada (2020) CMAJ Obesity in adults: a clinical practice guideline https://www.cmaj.ca/content/cmaj/192/31/E875.full.pdf

[3]   Rubino et al. (2020) Joint international consensus statement for ending stigma of obesity. Nature Medicine  www.nature.com/medicine

[4] Obesity UK (2020) Language Matters: Obesity https://cdn.easo.org/wp-content/uploads/2020/07/31073423/Obesity-Language-Matters-_FINAL.pdf

[5] Puhl, R. et.al (2016) Cross-national perspectives about weight-based bullying in youth: nature, extent and remedies. Pediatric Obesity,

[6] Puhl R., Peterson J. L., Luedicke J. (2013). Motivating or stigmatizing? Public perceptions of weight-related language used by health providers. Int. J. Obes.  https://www.nature.com/articles/ijo2012110