Holidays and Healthy Eating

If there ever is a time to be challenged to still eat well, it is in December.  Our culture celebrates with food and rich food at that.  So how do we allow our favourites and still consider it healthy?  Here are some tips to keep guilt at bay.

Don’t abandon the basics

Your best defense against over eating is feeding yourself as you always have, during the day.  Remember –

Undereating leads to overeating

Eat 3 regular, balanced meals during the day.  You will go to your event fed and better able to make wise choices.

Make vegetables and fruit an appealing choice

• If your celebration is over a meal, make extra vegetables to fill your plate.  Prepare with spices and a few nuts rather than butter and cheese.
• Or increase their appeal with colour – choose a variety of colourful peppers or combine Christmas colours like broccoli, snow peas or celery with tomatoes or red peppers.
• Include a veggie and fruit tray in your appetizers to crowd out salty and high fat choices.
• Fruit kebobs are popular; add them as a choice beside the sweets tray.

Choose beverages to quench thirst

• Eggnog, alcoholic beverages and punch can lead to many extra calories that do not fill us up.  It is best to choose limit to one favourite and switch to water or calorie free choices thereafter.

Choose your favourites, enjoy them in reasonable portion, and move on

• We talk a lot about moderation.  In class we say 80/20 – eat well 80% of the time and allow yourself to be human the rest of the time.  Striving to be perfect will leave you craving more.  If you stay with 80/20 during the holidays, you will feel treated and feel confident you are still maintaining a healthy diet.  Over doing it, swearing you will make it up in the New Year, is a lot of pressure to start 2014.

Enjoy you favourites in small portion, increase the healthy choices to make them the easy choice and keep your body moving.

This will ring in the New Year in a refreshing way.

Jane Weber, PDt

Facts on Fluids – How to stay hydrated

Nothing satisfies thirst better than a tall glass of cold water. During the summer you may be more aware of drinking enough fluids to prevent dehydration. Staying well hydrated when it’s hot is definitely a must; however, hydration is important to your health year round. Read on to learn about how much fluid you need to stay healthy and which fluids you should choose most often.

Why fluids matter

Fluid is essential! It has many important roles. Fluids help to:

• move nutrients and waste through your body
• keep your blood pressure normal
• protect and cushion your joints and organs
• control your body temperature and
• lower your risk of dehydration and heat stroke

What is dehydration?

Dehydration is when you lose more fluid than you take in. Below are some of the signs of dehydration:

• Thirst
• Dry lips and dry mouth
• Flushed skin
• Headache
• Dizziness and fainting
• Dark yellow, strong smelling urine
• Low blood pressure and increased heart rate

You may be dehydrated even if you don’t have any of the signs so it is important to drink fluids often even before you feel thirsty.

Getting enough

The amount of fluids you need depends on your age, gender and level of physical activity. Remember that you will need even more fluids to stay hydrated in hot weather and when you are physically active.

Use the chart below as a guide to how much fluid you should aim to have each day. Keep in mind that your total fluid intake can include water as well as milk, coffee, tea and juice. Coffee and tea are not dehydrating. 

*1 cup = 250 mL

How to know if you are drinking enough

Check your thirst – If you are thirsty or have a dry mouth, it is likely that you are not drinking enough. Aim to drink fluids often throughout the day. Remember that once you are thirsty, you are already somewhat dehydrated.

Check your urine – If your urine is a dark yellow colour and has a strong smell, you may not be getting enough fluids. Urine that is light yellow or clear in colour usually means that you are drinking enough fluids. The amount of urine you make can also be a sign of your hydration status. If you do not make much urine throughout the day and it is dark in colour, you likely need more fluids.

Check your mood – If you feel light headed and tired, are not able to focus or have many headaches, these could be signs that you are dehydrated.

Tips to meet your fluid needs

• Be aware of your thirst and drink fluids often throughout the day.
• Choose water to drink when you are thirsty. Avoid soft drinks.
• Keep water nearby when you are at work, at school, at play or out and about.
• Enjoy other fluids such as skim, 1% and 2% milk, fortified soy beverages, 100% vegetable or fruit juices and soups to help you meet your fluid needs.
• Choose decaffeinated drinks more often to keep you well hydrated. Drinks with caffeine should be limited to 3 cups per day.
• Take sips of water while eating meals and snacks.
• Keep a jug full of ice water, with lemon, lime, orange or cucumber slices in your fridge at home or at work.
• Remember to drink more in hot weather and when you are very active.

Hydration as you get older

Drinking liquids throughout the day is especially important for older adults. Dehydration can lead to dizziness, fainting and low blood pressure which may put older adults at risk for falls. Dehydration may also make constipation worse.

Bottom line

To meet your fluid needs throughout the day, choose water most often. Remember that other fluids like milk, coffee, tea and juice also count towards your daily fluid intake. Try to avoid soft drinks and limit drinks with caffeine to 3 cups per day. Remember to drink even more fluids when you are active and during hot weather.

Copyright © Dietitians of Canada 2013. All rights reserved.  Adapted by Jane Weber, PDt

Meatless Meals

Summer is just around the corner and that means it’s time to get out the BBQ and start grilling up some of your summer favorites. Now most people tend to think steak, hamburgers and hot dogs and although these foods taste great they are not very heart healthy! So to make this summer a healthy one, I am proposing a challenge. The challenge is to incorporate one meatless meal a week. There are tons of great meat alternatives that can give you the same satisfaction AND great nutritional benefits as well.

Now I know you are all thinking, there is no way I can give up meat and you don’t have to! By substituting meat alternatives such as beans, lentils, soy, tofu, nuts and seeds for only one meal a week you will be able to significantly increase your fibre consumption. Foods high in fibre can help reduce blood cholesterol and aid in the management of your blood sugar levels. By aiming to meet the recommended range of 25-30g of fibre a day you will be well on your way to a healthier you. On top of having plenty of fibre meat alternatives tend to be lower in fat or include heart healthy fats.

The chart below indicates the fibre content of some great meat alternatives.

These statistics are all well in good but if you can’t cook or prepare them, you can’t eat them. So here are some quick tips on how to prepare and incorporate meatless meals into your diet.

–          Try adding beans, lentils, tofu, nuts and seeds to salads and stir fry’s.

–          Beans, lentils and tofu are excellent additions to soups.

–          Use hummus as a dip for vegetables and pita instead of creamy dips.

–          Use beans and lentils to substitute meat in meals such as tacos, wraps, Sheppard’s Pie and pasta sauces.

–          Snack on a small amount of nuts and seeds instead of granola bars.

–          Beans and lentils can be bought canned or dry. When buying canned, look for no-added-salt and then rinse them in a strainer. For dry beans and lentils follow the instructions on the packaging.

–          There are also meat alternative recipes that simulate some staple meat foods, such as burgers. See the Chickpea Burger recipe for a great idea on a meat substitute, top it with whatever you love on your burgers and enjoy. J

That is all I have for today, so step up to the challenge and try some meatless meals!

Charlotte

Dietetic Intern

Coconut Oil

I’ve been in the nutrition business long enough to see fad foods come and go.  Move over pomegranate, you are out and coconuts are in.  Its claims are far and wide.  And you can bet if a buck can be made, a claim will be made.  A small truth will be stretched to be presented as a cure for all that ails you.

What’s the hype?  I have heard claims that the type of fat in coconut oil is superior to other hard fats and so should replace healthy-for-your-heart fats.   If there is one truth you remember this is it:

If a fat will clog your drain, it will clog your arteries

So applying this rule of thumb to coconut oil, it makes it a no-go.  But let’s look at why.

Coconut oil is highly saturated thus making it a hard fat.  It is naturally saturated or hard so it doesn’t have any trans fat.  But with coconut’s fat being 91% saturated, it tops even butter, palm oil and lard for saturated fat content.

Follow this link to see a Fats Comparison Chart:

http://www.canolainfo.org/quadrant/media/recipes/pdfs/comparisonofdietaryfats.pdf

Even claims stating the processing of the coconut oil is superior (like extra virgin coconut oil or wet processing) doesn’t change the fact that it is still saturated.  When we get really specific, the type of saturated fat (can you believe there are more types of fat?) in theory hints there is an advantage.  But what us clinicians want, is hard proof that it will make a difference to your health before we recommend it.

AVH Dietetic Interns, Kathryn Holt and Sarah Anstey did a literature review to look for evidence that using coconut oil is beneficial.  When looking for cardiovascular benefit, they came up empty handed.  One reliable but small study found a little increase in HDL (healthy) cholesterol when coconut oil was used instead of soybean oil BUT also an increase in LDL (bad) cholesterol  occurred.  So no end benefit.

If only we could find a food that will dissolve LDL.  Now that would make more than a buck.  Back to the same old recommendations.  First choice for fat?  Canola or Olive oil.  A little saturated fat is okay (< 15 grams/day) but there are more nutritious foods to use that up on than coconut oil.

Jane Weber, PDt

Dietitian

When to Buy Organic

This time of year, local fresh fruit and vegetables are getting limited.  My garden produce is long gone.  It is now when I turn to more purchased vegetables and I am faced with the dilemma:  organic or not organic?  Is it worth the extra money?  Even as a Dietitian, my frugal side wrestles with the answer.  But a couple of years ago I came across a couple of lists that made my decisions confident.

the Clean 15 and the Dirty Dozen

[ http://www.ewg.org/foodnews/summary/ ]

 Follow the link to see if your favourite produce falls into the category with the most or least pesticides.  Since reading this list I buy organic celery; worth the cost.  I never buy organic corn; a waste of money.

But don’t miss the take-home:

You are better off to eat produce from the Dirty Dozen than not at all.

The goodness still out-weighs the residues.  I still eat peaches.  Love them in fact.  I haven’t found organic peaches yet and until then I will still eat and enjoy them, knowing I’ve cut out chemicals elsewhere.

Visit the recipe’s page for a recipe that can perk up your fruit intake in the coldest days of winter.

By Jane Weber, PDt

Healthy Eating Tips For The Holidays

• Watch portion size. With so much food around over the holidays be mindful of your portion and keep Canada’s Food Guide in mind. For extras that are not part of the food guide, enjoy a small portion. Try using a smaller plate and socialize away from the food table at gatherings.
• Alcohol will lead to additional unwanted calories. Also, be aware of road safety and consume alcohol in moderation. Health Canada’s recommendations are no more than one drink a day for women and 1-2 drinks a day for men. A drink = 12 oz of beer = 5 oz of wine = 1.5 oz of spirits. Use calorie-free, non-alcoholic drinks to quench your thirst instead of alcohol.
• Serve vegetables with a low fat dip (ie. hummus, yogurt with herbs or fat free sour cream) instead of chips and creamy dips. Bring a vegetable tray to holiday gatherings.
• Crispy pita triangles (try the Holy Smokes Pita Chips in the recipe section of the website), flatbread, Naan or melba toast can be used as alternatives to salty, high fat crackers.
• Fruit is a great way to end the meal instead of high fat desserts and is also eye pleasing.
• Remember to include regular meals over the holiday season. Have a snack before going out instead of skipping a meal.
• Remember food safety when cooking!

Small Changes

Small changes in your eating habits can lead to weight loss. One pound of weight is equal to 3500 calories. That means that by decreasing your calorie intake by 100 calories per day can lead to one pound of weight lost per month. This may not sound like a lot but can add up to twelve pounds per year. Also remember that an extra 100 calories per day can lead to a one pound weight gain per month. 100 calories equals… 4 oz of wine OR 1 slice of bread OR 6 oz of juice OR ~ 8 crackers. Remember that all the little things you do add up!

What are Omega-3 fats?

Omega-3 fats are heart healthy unsaturated fats that have many roles in the body. These fats have to come from the foods you eat, or from supplements. There are three types of omega-3 fats and they are important for good health:

ALA  (alpha-linolenic acid)

EPA  (eicosapentaenoic acid)

DHA  (docosahexaenoic acid)

When you eat foods with ALA, your body has to change it to DHA and EPA to get the benefits of omega-3s. EPA and DHA can be used directly by the body after it is eaten and this is your best way to get omega-3s!

What foods have omega-3s?

Fatty fish are the best sources of DHA and EPA, which includes salmon, mackerel, anchovies & rainbow trout. Food sources of ALA include ground flaxseeds, walnuts, canola oil, hemp seeds, & soy products.

You can also find foods that are enriched with omega-3s. These include eggs, yogurts, margarines, milk & breads

Make sure to read the labels, because some of these foods may have very little omega-3 in them, even though omega-3s are advertised

What should I look for in a supplement?

Fish oilsupplements have DHA and EPA, which is best absorbed by your body. Look for a supplement that says purified and has a Natural Product Number (NPN). This shows safety and quality. You can choose oil or pill form, so pick one you will be more likely to take each day. Other supplements are plant source based and contain ALA. These are great if you are a vegetarian, but if not, a fish oil supplement will benefit you the most.

If you are on blood thinners, talk to your doctor about how much omega-3 is right for you.

Fibre

Insoluble fibre keeps your digestive system running smoothly and helps with weight control. Good sources of insoluble fibre are: wheat bran, whole wheat, whole grain products, fruit and vegetables with edible skins and seeds.

Soluble fibre can help lower cholesterol and reduce heart disease risk as well as help control blood sugar. Good sources of soluble fibre are oatmeal, psyllium, legumes (dried beans and lentils), fruits, most vegetables and ground flax seed.

Tips to increase fibre include:

• Eat whole fruits instead of juice
• Choose whole grain breads and pasta
• Choose cold or hot cereals that contain at least 4 grams of fibre per serving
• Choose brown rice instead of white
• Choose beans and lentils more often
• Add ground flax to muffins, meatloaf, cereal, yogurt, etc

Facts on Fats:

Choosing foods that are lower in saturated fat, trans fat and cholesterol and which contain unsaturated fat and fibre, can help improve your cholesterol levels.

Saturated fat is found in animal-based foods, such as meat and high fat dairy products, as well as in tropical fats, such as coconut and palm oil. Saturated fat tends to be solid at room temperature.

Trans fat is found in commercially fried foods, hard margarine and some processed foods (such as store-bought cookies, commercially baked goods and crackers that are made with shortening or hydrogenated oils). Trans fat is also known as hydrogenated or partially hydrogenated fat.

Cholesterol is found only in animal foods such as meat, poultry, seafood, egg yolks and dairy products.

While saturated fat, trans fat and cholesterol can have a bad effect on your blood cholesterol levels, unsaturated fat can help improve them.

Unsaturated fat is found mostly in plant foods, such as canola oil, olive oil, nuts, seeds and fish.

Omega-3 fat, an unsaturated fat found in fatty fish (salmon, mackerel, trout, etc), ground flax seed, walnuts, canola and soybean oil, is also a healthy fat and should be eaten more often.

Tips for reducing Saturated Fat, Trans Fat and Cholesterol include

• Limit lean meat, poultry and seafood servings to 75 grams or 2 ½ oz (about the size of a deck of cards.
• Take skin off of poultry.
• Choose fatty fish such as salmon, mackerel, Atlantic herring, sardines or trout at least twice a week.
• Replace some of the meat in your meals with legumes (lentils, beans or chickpeas) or soy protein meat substitutes.
• Replace a whole egg with 2 egg whites in baking.
• Limit egg yolks (2-3 per week).
•  Include healthy fats up to 30 to 45 mL (2 to 3 Tbsp) each day. This would include foods like non-hydrogenated margarine, oil, salad dressing and mayonnaise.
• Compare food labels to find out which products are lower in fat.
• Buy foods that contain little or no trans fat.
• Bake, poach, broil, grill, roast and barbeque food more often.
•  Choose low fat dairy products (skim or 1% milk, yogurt with less than 2% milk fat, cheese with 15 -20% milk fat or less).

Salt and Sodium

Salt is made up of sodium chloride. The sodium can cause your body to retain fluid, which means there is more fluid for your heart to pump. This may increase your blood pressure.

The adequate intake for sodium is 1500 mg per day. A teaspoon of salt has 2300 mg of sodium (more sodium than you need for the whole day!).

Tips to Limit Sodium Include:

• Remove the salt shaker from the table
• Do not add salt when cooking
• Buy unprocessed, fresh and frozen foods when possible.
• Compare food labels fro low sodium.
• When buying canned food, look for ones with no salt added.
• Replace salt with herbs, spices and low sodium flavourings. Lean cuts of meat.

Limit these high sodium foods:

• Salt, sea salt, kosher salt
• Frozen dinners
• Packaged pastas and rice
• Canned and packaged soups
• Bouillon
• Processed meats (bologna, wieners, bacon, etc.)
• Smoked, salted, canned meats and fish
• Shake N’ Bake
• Processed cheese (slices and spreads)
• Salted snack foods (potato chips, cheezies, pretzels)
• Salted nuts
• Salt spices (garlic salt, onion salt, celery salt, MSG, lemon pepper)
• Seasonings that contain salt
• Soya sauce
• Pickles, relish and sauerkraut
• Ketchup and BBQ sauce

Start Reading Food Labels!

Follow these easy steps when reading food labels.

1. Pay attention to the serving size – If you eat the serving size shown on the Nutrition Facts Table, you will get the amount of calories and nutrients that are listed. Always compare the serving size on the package to the amount you eat.
2. Calories – Calories tell you how much energy you get from one serving of a packaged food.
3. Percent Daily Value (% DV) – % DV puts nutrients on a scale from 0% to 100%. This scale tells you if there is a little (5% or less) or a lot (15% or more) of a nutrient in one serving of a packaged food, based on a daily intake of 2000 calories.
4. Get less of these nutrients – Fat, Saturated and Trans Fat, Cholesterol and Sodium
5. Get more of these nutrients – Fibre, Vitamins and Minerals