Must Have Foods In Your Daily Diet

This year's final edition of Nutrition Action Health Letter arrived in the mail. The cover story "Eat Smart: Which foods are good for what" inspired me to write this blog and share with you what I aim to teach all my clients - to incorporate a variety of foods into their diet. Variety and moderation are the two fundamentals in achieving health through nutrition.

Here are 4 categories of Must Have Foods that you want to incorporate into your daily diet.

1. Oils - Oils from corn, sunflower, olive or canola, nuts and fatty fish are important to lower cholesterol levels. Canada's Food Guide recommends 2-3 tbsp of unsaturated fat each day. Limit nuts to 1/4 cup. Aim for fish 1-2 times per week.

2. Colourful Vegetables - Dark leafy greens (spinach, kale, collards, Swiss chard), and deep orange vegetables (butternut squash, sweet potatoes) offer protection against some cancers, blood pressure and eye health. Vegetables should be a part of every dinner and raw vegetables make a great mid-day snack.

3. Low-fat Dairy Products - Skim milk, yogurt, and low-fat cheese can offer the benefit of calcium, vitamin D and potassium which may lower the risk of developing certain cancers i.e. colon, and lowering blood pressure. Top your All Bran Buds with skim milk or a serving of low-fat yogurt at breakfast or as a mid-day snack.

4. Beans - Lentils, chick peas, kidney beans etc. are high in fibre which is effective in lowering cholesterol, lowering blood pressure and helping you stay "regular". Aim for at least one vegetarian meal per week that includes a serving (3/4 cup) of beans.

I'd love to hear your strategies and share your recipes that include these Must Have Foods!

Inspiration sourced from: http://www.cspinet.org/nah/ 

How do I manage holiday eating?

If “sweets” is your weakness, look out because chocolate and candy are everywhere and next week “trick or treat” leftovers will be creeping into your office lunchroom, shared desk space or kitchen cupboard.

If you’ve eaten 4 of those “bite-size” treats you possibly ate the equivalent of an entire chocolate bar or 240 calories, 12g of fat, and 24g sugar. Have I spoiled your fun yet?

Consider this blog my “treat” to you, to help you enjoy the pleasures of what Halloween and the upcoming Holiday season brings, without  “tricking” you into two months of gluttonous eating and ending your year off with 5lbs of extra seating!

Halloween Tips

1. Buy treats for distribution that you DO NOT like.  If you crave chocolate, buy candy, if you crave candy, by chips, prefer salty snacks, then buy sweets.

2. Consider an alternative treat this year such as stickers or pencils.

3. Do not keep leftovers. Distribute all treats to the trick or treaters. 

4. Allow yourself to enjoy 1 or 2 treats on Halloween Day. 

   (Smarties snack pack has 45 calories and 1.5g fat, Areo has 40 calories and 2g fat)

Holiday Tips

1. Review your holiday calendar in advance. Many people’s calendars are filling up with annual functions, parties, and potlucks.  Aim to schedule one event per week, maximum. 

2. Limit eating out other than at these scheduled events.

3. This time of year make an effort to bring a homemade healthy lunch to work.

4. Increase your consumption of fresh fruits and vegetables.  

5. Increase your water consumption.

Ingredients to avoid in processed foods

Occasionally, clients will bring in packaging of a food product to get my opinion on whether it is a good food choice. Recently, a client brought to me the label for Fibre 1 chewy bar. The first thing I did was start reading the ingredient listing out loud.

glucose-fructose, inulin fibre, sugar, whole grain oats, puffed wheat, high maltose corn syrup...


and the list goes on, 37 ingredients in total.


Ingredients in Canada are listed from the highest concentration to the lowest concentration. So the first few ingredients can be very telling. In this case, three of the first six ingredients are types of sugar. Needless to say, I suggested she avoid these bars as a snack option.


Here are 3 more ingredients you may want to avoid when purchasing packaged foods.

1.  partially hydrogenated oils - these oils are responsible for creating trans fats, the worst type of fat, the one that may increase your bad cholesterol levels and contribute to heart disease

2. sodium nitrates - these additives are commonly found in deli meats, hot dogs, and bacon. They may have a carcinogenic effect, which means cancer-causing.

3. enriched wheat flour - refers to wheat that has been stripped of its natural goodness and then "enriched" with nutrients after the fact; generally less fibre content that its whole-wheat or whole grain counterparts

When shopping, look for products that contain whole grains, unsaturated fats such as sunflower or canola oil, and additional fibre sources such as ground flax seed.

Can I eat healthy while traveling this summer?

I recently returned from a weekend getaway to the Lewiston NY/Niagara region and faced the challenge of "healthy" eating while traveling. Eating while traveling presents a number of challenges including a change in eating pattern, availability in food and variety of food. Variables such as traveling by car or plane, visiting a city or cottage country and traveling alone or in a group also influences what your food choices may be.

Here are a few suggestions to help you maximize healthy eating and minimize the symptoms of unhealthy eating (such as constipation, diarrhea, bloating) while enjoying your travels this summer.

1. Make breakfast a healthy start by choosing foods containing fibre and that are low in fat. Start with a fibre containing cereal such as Cheerios, Bran Flakes, Bran Buds (if available). You can pack your own instant oatmeal and use the hot water available for tea to make yourself cereal. Corn flakes are typically available at breakfast buffets but offer little in terms of fibre. Not a cereal fan? Opt for whole wheat toast with peanut butter. Yogurt and fresh fruit are typically available and make healthy choices. Avoid the scrambled eggs (may contain butter, cream) and bacon which are high in fat and low in fibre. Make sure to include a glass of water with your meal.

2. Snacking between meals is less typical when traveling as portion sizes at meals tend to be larger, therefore keeping you feeling full for a longer period of time. If you tend to eat two larger meals (breakfast and dinner) and opt to skip lunch, then grab a second piece of fresh fruit from the breakfast bar and hold on to it as a mid-day snack later that day.

3. Keep lunch light. Generally speaking, when we talk about healthy eating we speak about having a large breakfast, moderate sized lunch and smaller dinner meal. When traveling I find dinner tends to be the largest meal as it is the most common time to sit, unwind and enjoy a nice meal. Order only an entree, choosing salad as your side, and skip appetizers, dessert and alcohol (these items are likely to present themselves at dinner).

4. Be menu savvy at dinner.  If the server places bread on the table, ask he or she to take it back to the kitchen. If you opt to eat the bread (avoid ordering an appetizer). Share (1) appetizer and (1) dessert. Order wine by the glass (not the bottle) and beer by the bottle (not the pint - if possible).   Enjoy your meal without being afraid to leave some behind on your plate. Listen to your body and stop eating when you are full.


5.  Drink plenty of water. Keep a water bottle with you as you would when at home or work to ensure you are keeping hydrated throughout the day. Typically people stop for a "drink" (cocktail or beer), sweetened beverages such as iced tea or a coffee. These beverages can be dehydrating and leave you feeling parched on a hot summer's day (not to mention the extra calories you consume with these beverages). Ask the server to provide you with a glass of water at each meal. In our experience, unsweetened iced tea was also available at each restaurant.

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Is there such thing as healthy frozen food?

In an ideal life we would have time to prepare homemade meals from scratch. In a realistic world we know that is not always the case. Whether pressed for time or short on groceries, the convenience of frozen food serves a purpose in our lives at one point or another.

Convenience foods (CF) can save you time and money, compared to the alternative of eating out. CF can be chosen to be relatively "healthy"as long you know what to look for. Here are my picks of frozen options for breakfast, lunch and dinner.

1. Breakfast: Nature's Path Organic Flax Waffles Plus

1 serving (2 waffles) provides 200kcal, 8g fat (1 g of omega-3), 330mg sodium and 5g fibre
 
Make this a balanced breakfast by adding 1/2 cup of fresh or frozen berries and 1 boiled egg
(eggs can be boiled in advance and refrigerated to use as a grab and go option) 

2. Lunch: Healthy Choice Gourmet Steamers Sweet Sesame Chicken (with long grain rice & vegetables)

1 serving (1 package) provides 340kcal, 6g fat, 330mg sodium, 5g fibre, 1 serving vegetable


Make this a completely balanced lunch by adding a serving of yogurt.

Although you may be tempted to try the other varieties, I recommend purchasing those that contain less than 10g fat and less than 500mg sodium per serving.

3. Dinner: High Liner Pan Sear Select Wild Pacific Salmon Mediterranean
 
1 serving (1 fillet) provides 220kcal, 10 fat (1.5 omega 3), 390mg sodium

Make this a balanced dinner by adding 1-cup of fresh or frozen vegetables and 1/2 cup whole-wheat couscous.

Tips to Avoid Overeating this Summer

As my son and I enjoyed his first trip on a subway train, he was amused at all the posters featuring food. Pepto-bismol ads littered the train with images of bacon cheeseburgers and kabobs with Pepto-bismol bottles inserted within the food images.

For those of you who may not know what Pepto-bismol is, it provides relief for upset stomach, nausea, heartburn, diarrhea, and indigestion. When I see ads such as these it bothers me to no end. It can be interpreted that consuming high fat, high calorie foods or over-eating at "BBQs" can be relieved by one swig of this liquid product.

This concept is reactive rather than proactive. Overindulging is a matter of self-discipline, not self-medicating. Summer is short in Canada and although we want to enjoy our patio lunches and long weekend gatherings, it should not be at the expense of your health and well being. Here are 4 ways you can avoid overeating this summer.

1.  At "serve yourself" functions,  choose one item from each of the four food groups. For example your plate may consist of a cheeseburger on a bun (meat, grains, dairy), a tossed salad and fruit for dessert (fruits & vegetables). If you are eyeing the potato or pasta salad (grains), take a small scoop and skip the bun on the burger. Then, stop eating.

2. Limit alcoholic beverages to 1 serving and drink more water. Alcohol adds calories and can lead to dehydration, especially on a hot summer's day.

3. Choose one "sweet" dessert. If a variety is being offered, choose the one you think you would enjoy the most and typically eat less often.

4.  Spend more time socializing and less time eating. You'll likely have more fun and feel better too.

If you are the host, make sure you offer a variety of foods for your guests, including an assortment of fruits and vegetables for those trying to enjoy lighter fare. And remember, quality is often better appreciated than quantity.

Variety is the Spice of Life

I often see repetition when reviewing my clients' food journals. Routine breakfasts, typical lunch and dinners,  a lack of ideas for snacks. People are often limited because of their experiences with food based on their childhood, culture and willingness to try new things.

Over the past few weeks I have had the opportunity to taste and learn about homemade, South Indian cuisine. Curried chickpeas, dahl, idly, and rice & yogurt are a few dishes I have tried. Being raised Italian, Indian flavours were not a part of my taste palette. As an adult, I began to experience the taste other cultures have to offer. As a dietitian, I have come to learn how these various tastes can benefit my health.

Spices are well known to possess antioxidant and anti-cancer properties. Coriander, turmeric, and cumin are some common spices used in Indian dishes and curries. Italian spices such as rosemary, parsley, basil, thyme and oregano are rich in antioxidants. And let us not forget the ever-popular ginger spice commonly found in Asian dishes.

If you are bored with your meals, consider buying a new spice this week. McCormick Gourmet Spices (www.spicesforhealth.ca) has discovered numerous ways to introduce spices into your daily routine (without being an internationally trained chef). Here are a few ideas to try during this summer's fresh produce and grilling season.



1. Try a light sprinkling of ground ginger on peaches, pears, cantaloupe, pineapple or honeydew melon.

2. Mix turmeric into plain yogurt, and use as a spicy marinade for salmon or mackerel.

3. Mix rosemary with olive oil and garlic as a marinade for lamb steaks.

4. Stir basil into chopped, garden-fresh tomatoes and use as a pasta sauce.

5. Skip the butter and sour cream and sprinkle oregano leaves on a baked potato.

I invite you to share your 'taste experience' with me, letting me know what spice you tried, how you used it and what you thought of it.

How can cereal and yogurt help lower your cholesterol?

The answer: soluble oat fibre and plant sterols.

Dietitians have been encouraging people to increase the soluble fibre in their diet for years, as it can assist in lowering cholesterol levels. Health Canada has now approved a health claim that can be found on the label of products containing oat fibre. The claim will read as follows:

"Oat fibre helps reduce cholesterol, a risk factor for heart disease." 

Oat fibre is one source of soluble fibre that is found in products such as oatmeal and oat bran cereals. Other sources of soluble fibre include fruits (plums, apples, pears, berries), vegetables (carrots, broccoli, sweet potatoes), barley and legumes.

Plant sterols have also been found to decrease LDL-cholesterol aka "bad" cholesterol. Plant sterols are naturally occurring in plant products such as canola or sunflower oils, peanuts, walnuts, almonds, sunflower seeds, leafy green vegetables and whole grains (wheat germ, brown rice, oat bran). The following are examples of plant sterol claims that can be made on products containing the required amounts as determined by Health Canada.

"Plant sterols help reduce [or help lower] cholesterol." 

"High cholesterol is a risk factor of heart disease."

For a full description of the background and specifics to make the claims visit Health Canada's website at www.hc-sc.gc.ca and use the search function (i.e. plant sterol claim or oat fibre claim).

Yet, another reason breakfast is the most important meal of the day. A cereal, yogurt & berry parfait is sounding good right about now....

Pancakes: Dessert or Part of a Balanced Breakfast?

This Mother's Day I asked for a griddle. When time permits, my family enjoys a homemade batch of pancakes for breakfast. Pancakes traditionally are made with white flour, eggs, butter, milk, salt and sugar. Traditional toppings include maple syrup, table syrup or whipped cream. Sounds like dessert! With a few ingredient modifications and the right toppings, pancakes can be a part of a balanced breakfast.

Our family has tried a few "from scratch" recipes. One our family enjoys is Michael Smith's Whole Grain Pancakes from The Best of Chef at Home: Essential Recipes for Today's Kitchen. What I like about this recipe is its flexibility and what I like about these pancakes is their heartiness.

You can find the recipe online at chefmichaelsmith.com/Recipe/country-inn-pancakes. To increase the nutritional value of this recipe I recommend making the following modifications.  Use water instead of milk (at minimum use skim milk), use canola oil instead of butter and limit the eggs to 2. I use 2 cups whole wheat flour, 1/2 cup white flour, 1/2 cup quick oats. 

Based on a batch of 16 pancakes, the nutritional content of each pancake (based on my revised recipe) is approximately 93kcal, 1g fat, 3.4g protein, 18.4g carbohydrates, 2g fibre, 81.5mg sodium. (Nutritional content may vary depending on brand of ingredients used).

Break tradition and try alternative toppings such as spreading a teaspoon natural peanut butter on a pancake or eating a side of reduced-sodium cottage cheese or a side of scrambled egg (see the "cutting fat losing flavour blog). Add a serving of sliced fresh fruit or berries to balance the meal.

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Leftover pancakes can be wrapped individually in plastic wrap, sealed in a freezer bag and frozen. To thaw, just pop one into the toaster and enjoy them any day of the week.

Does cutting the fat mean losing the flavour?

When I counsel clients about reducing the fat content of their diet, I see them cringe in their seat. There is an immediate assumption that reducing fat means reducing flavour of food. That doesn't have to be the case. There are simple ways to substitute fat without sacrificing flavor.

1. Substitute butter or margarine on toast with natural peanut butter or almond butter.

These nut butters are a source of protein, fibre and potassium and are free from cholesterol and sodium. Tasty on whole wheat toast, whole grain pancakes, or as a dip with sliced apple or banana. Yum!

2. Prepare an omelette or scrambled eggs with liquid egg whites. Egg whites are conveniently packaged and available at your local grocery store. For a more gradual transition, use 1 whole egg and top up with liquid egg whites to the desired amount.

The fat and cholesterol content of an egg is in the yolk so by using predominately whites, fat and cholesterol content can be eliminated or reduced.

3. Switch cream in your coffee for 2% milk. For the truly ambitious use 1% or skim milk. You'll get all the benefits of protein, calcium, vitamins A and D, with less fat. Your taste buds may go through a brief adjustment period but once converted you won't go back.

4. There is such thing as healthy fats! Those are the ones found in olive oil, avocado, flaxseed, walnuts and other nuts. Olive oil drizzled on baked vegetables, guacamole spread on a whole grain pita, ground flaxseed stirred into your yogurt and walnut halves sprinkled on your salad can enhance flavor while nourishing the body with vitamin E and omega-3s.

Have any reduced-fat, full-of-flavour secrets of your own? Please share your ideas and I will let you know if they get the Dietitian's stamp of approval!