Tag Archives: dietitian

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.

 

Stop bodyweight bullying

Today is Pink Shirt Day with a focus on working together and treating others with dignity and respect. As a mom of three I have seen how kids are affected by bullying and how hurtful it is. As a dietitian I continue to see the harm done to kids by body weight comments and related bullying.  Both overweight and underweight children can fall victim of all kinds of bullying. Bodyweight bullying can easily happen even in the home environment.  Calling out a child on their body size or commenting on their food choices could damage a child’s healthy relationship food. The damage done by weight bullying can be more dangerous than the body weight itself.

Parents who are concerned about their child’s weight should consult with accredited health care professionals including a registered dietitian and address the issue with as much empathy as possible.

How can you help your child develop healthy habits?

You can play an important role in helping your child build healthy eating, drinking, physical activity, and sleep habits. Here are 5 tips to get you started:

  • Serve food ‘family style’ and allow children to serve themselves.
  • Put healthy foods in the fridge or on the counter where they are easy to see.
  • Eat family meals together as often as possible. Studies show eating together at least 5-7 times a week improves children’s health and behaviour.
  • Discourage eating in front of the television, computer, or other electronic device and have fewer meals ‘on the run’.
  • Don’t make your child clean his or her plate and don’t offer food or drinks as rewards.

Your child’s weight – helping without harming

Dietitian expert Ellyn Satter is a leader in child nutrition and her book ‘Your child’s weight – helping without harming’ has been a highly valued resource for parents and professionals.

Ellyn emphasizes good parenting with respect to the provision of food, feeding dynamics and physical activity.  The Satter model of “division of responsibility in feeding” is this:

  • Adults are responsible for the what, when and where of feeding
  • Children are responsible for the how much and whether of eating

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 Session Registration Form for your individualized nutrition coaching appointments in a virtual format.

 

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

Dietitian or Nutritionist? What’s the Difference?

There is often a mix-up about the difference between a dietitian and a nutritionist.  Many people mistakenly use the terms “Dietitian” and “Nutritionist” interchangeably but there are big differences between the qualifications and the protection of your health. To be sure you are accessing the most qualified nutrition professional, look for the initials RD or PDt (DtP in French) after the health professional’s name or ask – are you a dietitian? Remember EVERY dietitian is also a nutritionist but NOT every nutritionist is a registered dietitian.

Let’s take a closer look at the important differences that can impact your health and wellness.

What is a Dietitian?

  • The title ‘Dietitian’ is protected by provincial laws across Canada just like a nurse, dentist, physician and pharmacist.
  • Dietitians are highly educated and trained. They have a university degree in foods and nutrition. After graduating they undergo comprehensive training, both on the job and in universities and then they have to pass a rigorous professional licensing exam.
  • Dietitians are the only regulated health professionals in the field of nutrition. This means that they must belong to a regulatory body and adhere to their standards, otherwise they will be penalized with legal action.
  • Regulated by a Health Professional College the public is protected and has access to accredited and licensed nutrition advice from Dietitians.
  • Dietitians are held accountable for safe, competent and ethical nutrition services throughout their career.

What is a Nutritionist*?

  • The title ‘Nutritionist’ is NOT protected by law so technically anyone can call themselves a nutritionist.
  • A Nutritionist’s education varies with different levels of training and knowledge. The title nutritionist is often used by those who have completed privately owned training programs that vary in length and rigor.
  • The risk is that unregulated people calling themselves ‘nutritionist’ can offer advice regardless of their education or training which could be dangerous. For example recommending vitamins, minerals herbal products regardless of their knowledge and training in this area could put the public at risk of nutrition misinformation that may result in health-related harm.
  • * In the Canadian provinces of Alberta, Quebec and Nova Scotia the title Nutritionist is also a protected title along with Dietitian.  If you live in these provinces, please refer to your provincial regulations for criteria or send us a question and we’ll be happy to direct you to the source information. Dietitians of Canada – The difference between a dietitian and nutritionist

Why Work with a Dietitian?

We are all hungry for information about nutrition and health, but not all advice out there is credible and evidence-based.  Think about it, you wouldn’t ask a celebrity how to build a safe bridge; you’d ask a professional engineer. You also wouldn’t ask any friend to fill your cavity, you’d ask a dentist. The same thinking should apply for nutrition advice. So dig a little deeper and look for credentials.

If you choose to work with a Dietitian you know they are qualified health professionals who give you life-changing advice for healthy living. Dietitians are passionate about the power of food and help unlock its power for your health and wellness.

Dietitians are the most credible and trusted health professionals who promote health through food and nutrition. You can find out if your nutrition professional is a registered dietitian by checking the College of Dietitians Registry in your province or territory. Many dietitians are also found on the Dietitians of Canada website under ‘find a dietitian’.

As dietitians we are experts at translating the science to help people navigate their food and nutrition related health and wellness journey. Contact us with your questions! We’re ready to help.

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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Brussels Sprouts and Carrot Bake


Image Source: Foodland Ontario

A hearty side dish of wholesome brussels sprouts and carrots in a honey mustard glaze topped with nuts and optional cheese.  Recipe inspired by Foodland Ontario and modified by Registered Dietitian and professional Home Economist to suit vegetarian and vegan dietary preferences.

6 servings (190 g per serving)

Ingredients

  • 1.5 lb (680 g) Brussels sprouts, trimmed
  • 2 large (150 g) carrots chopped
  • 1 large (150 g) onion, chopped
  • 1/4 tsp (1 mL) hot pepper flakes (optional)
  • 1 tbsp (15 mL) Honey
  • 1 tsp (5 mL) Dijon mustard
  • Pinch each pepper and salt (optional)
  • 2/3 cup (70 g) walnuts, chopped
  • 1/2 cup (125 mL) grated Swiss or Mozzarella cheese (optional – omit for Vegan version)

Method

  1. Trim Brussels sprouts & wash well. Cut carrots into 1-inch (2.5 cm) pieces.
  2. In a large oven proof pot of simmering water, cook Brussels sprouts and carrots for 3-5 minutes or until desired tenderness. Drain well and set aside.
  3. Chop onion.
  4. To the pot, add 1 tsp vegetable oil and sautee onions till softened and very light golden brown – about 5 minutes.
  5. Stir in honey, mustard, pepper and salt (if using)
  6. Add reserved Brussels sprouts and carrots; toss to coat well.
  7. Sprinkle with chopped walnuts and grated cheese (if using). Bake on middle rack of 400°F (200°C) oven for 3 minutes or until cheese is melted.

Cooking Tip: If skillet handle is not heat resistant, wrap in foil.

Nutrition Facts* per serving (190 g)

Calories: 180
Fat: 10 grams
Carbohydrates: 19 grams
Protein: 8 grams
Source of 21 vitamins and minerals.

*Nutrition Facts provided using professional recipe software analysis.

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

Are you ready for virtual nutrition coaching appointments? We are open and ready to help!

Are you tired of food myths and ready for a positive change? Check out our dietitians’ blogs and recipes on this website to empower your healthy eating.

And, yes HANGRY is a real word. You may have seen hangry people who are ‘bad-tempered or irritable as a result of hunger’. Kids may also get hangry when they miss a meal.

Do you have questions about good nutrition and healthy eating? Shout out to us! We offer expert personalized sessions to help you simplify eating and keep ‘hangry’ away.

Contact us directly for your individualized nutrition coaching appointments in a virtual format. You can register at this link or Email:  Lucia@WeilerNutrition.com

Follow us on Instagram / Twitter @LuciaWeilerRD   LinkedIn 

 

 

Healthy eating on a budget

We heard from people who find it challenging to eat healthy on a budget. It’s such a great question and many folks, especially students, want to eat well and struggle with where to start.  Some of you may feel that you have no choice but to buy more expensive processed foods because you believe you can’t afford good nutrition.  There are many ways you can stretch your food dollar without sacrificing your health. Here are just FIVE tips to help you get started with making the most of your food dollar and eat well.

  1. Plan your meals
    Planning menus ahead lets you buy just what you need and stay on budget. It’s also a good way to avoid wasted food and help you lower you food costs. Planning reduces the time and stress of unplanned shopping trips and last minute dilemmas ‘what’s for dinner’. Before you go shopping think about what foods you’d like to eat/prepare. Know your food budget and adjust your menus as needed.
  2. Prepare a shopping list.
    Studies show that keeping a running grocery list is a great way to stay on track – it jogs your memory, saves money at the store, saves time too. It also keeps you from buying what you don’t need. Bottom line: Write a list and STICK TO IT.
    During Covid 19 many people prefer a paper list so they don’t have to handle their phones in the grocery store. When you prepare your list organize the items you need by category to match the store layout – for example, produce for veg and fruit, dairy, meat, bakery , frozen and grocery. We created this terrific Be Well Efficient shopping list that you can download from our website to help create your shopping list. Clicking on this link and then the image for your copy of the Be Well! Efficient Grocery Shopping List by L.Weiler RD
  3. Stock up on healthy staples that are on sale.
    Check for grocery store deals. Look for healthy food items on sale – fresh or frozen vegetables, fruit, canned beans, canned fish and meats and poultry. Dried foods are also budget friendly like dried beans, pasta, rice and oatmeal & they keep for a long time. If you like quiona buy it on SALE. Take advantage of local / seasonal produce. The price may be lower depending on where you shop. Fruits and vegetables are frozen at their peak of freshness so they are just as nutritious as fresh. You can easily add frozen or canned veggies to main dishes like casseroles and stews. You can also use frozen fruits in oatmeal, yogurt, baking and smoothies. Great choices include any dark green or orange like edamame (which are soybeans that boost protein content), peas and carrots or dark coloured berries.
  4. Cook once eat twice.
    Plan meals to make more than what you need today and enjoy the leftovers in another meal the next day. Cook extra whole grains like quinoa or barley for dinner and make a salad bowl recipe for lunch. If you eat meat and find lean cuts on sale consider buying a bit extra, roasting it and then incorporate it into another meal later. Look for recipes from Registered Dietitians that give you tips for using leftovers in your next meal.
  5. Store food properly
    Which uneaten food do you throw out most often?  Did you know that the most wasted foods in Canadian households are vegetables (30%), fruit (15%), and leftovers (13%) of total waste. So if you toss vegetables and fruit or leftovers in the trash then you’re like many Canadians. By eating the food you buy and storing it properly you will save money and reduce waste. If you find it challenging to be mindful of food storage here are some tips you could consider:
    • Butternut squash and sweet potatoes are excellent sources of the antioxidant beta carotene. They’ll last for at least two weeks.
    • Leafy greens tend to wilt within a week. So, shop and plan your menu accordingly.
    • Apples spoil 10 times faster in the fruit bowl than in the fridge.
    • Potatoes like a cool, dark spot so they don’t soften and sprout.
    • Keep cooked food in the fridge for 3-4 days and if you can’t eat it, freeze it for later use.

Visit our website for more tips and insights. Follow us on IG! @LuciaWeilerRD @Nutrition4NonNutritionists

Be Well! Navigating 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 I created an efficient grocery shopping list. I really like this template because it prompts meal planning so you buy only what you need. I 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 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 by L.Weiler RD

Watch my one minute VIDEO summary and tips on efficient grocery shopping here: