“Eat more fibre!” is something you’ve no doubt heard before. When it comes to our health, fibre plays an important role. Despite that, most Canadians typically consume half of their daily recommended amount. Let’s have a look at fibre and its health benefits.
Fibre helps to regulate bowel function, helps you stay fuller for longer, helps with weight management and to control blood sugar levels in people living with diabetes. Fibre-rich foods can even help reduce the risk of cardiovascular disease and certain types of cancer.
Health Canada guidelines recommend that women should consume 25 grams of fibre daily, while men should consume 38 grams of fibre daily.
Many foods provide fibre such as vegetables, fruit, legumes, nuts, seeds and whole-grain products. In general, highly processed foods – such as pulp-free fruit juice, white bread and pasta, and refined cereal – contain little to no fibre. In fact, the husk of the grain (commonly known as “bran”) is removed during the refining process which greatly reduces the fibre content in these foods. This is yet another great reason why it’s important to eat as many unprocessed foods as possible!
Transform recipes you love into hearty, nutritious meals
We’ve all got those meals we love, dishes that are so comforting that we can’t go too long without them. Though these may not always be the most nutritious, that doesn’t mean you can’t improve the fibre content — without compromising on flavour!
On the hunt for fresh ideas? Increase your fibre intake by adding wheat bran, flaxseed, or nuts to homemade muffins or bread (this works in either sweet or salty recipes). If you’re planning to make a Shepard’s pie, try adding chunks of cooked carrots or squash into the ground beef. Enhance pasta sauces with baby spinach or kale leaves. Don’t forget to have a look at the Nutrition Facts table when shopping for breads and cereals and opt for those with a higher amount of fibre per serving.
Is sensitivity to gluten to blame for your digestive issues?
After consuming gluten foods, a person experiencing gluten sensitivity may begin to notice abdominal pain, bloating, abnormal bowel movements (either diarrhea or constipation), fatigue, and even skin conditions like eczema. Usually, these symptoms disappear once gluten is removed from the diet. If you think you may be sensitive to gluten, check with a healthcare professional first to give you a proper diagnosis. And since gluten is found in many foods that are nutritious, such as wheat, barley, and rye, a registered dietitian can develop a treatment plan tailored for you to ensure you still get all the nutrients you need.
Eating restaurant food can be a great way to treat yourself every once in a while… but are you unsure how to make healthy choices when ordering in or eating out? It’s easy and doable given the wide range of options available and with a little know-how by using our tips below!
Think about how you might include some veggies in your meals by choosing a vegetable soup starter or by adding a side salad to your main course.
Choose foods that aren’t cooked using a lot of fat, for example opt for grilled, roasted, oven baked, sautéed or steamed foods.
Ask for any sauces to be served on the side (creamy salad dressing, mayonnaise, vinaigrettes, etc.).
Choose meals that include beans, lentils or leaner meats.
Rather than ordering nutrient-poor sugary drinks (pop, energy drink, fruit-flavoured concoctions), choose sparkling water or a nutritious drink such as milk to make sure you’re getting enough calcium, a nutrient that most Canadians don’t get enough of.
If you’re ordering dessert, go for something that offers a nutritional boost and minimizes sugar, such as a fruit salad or yogurt parfait. Or why not finish your meal with a hot drink, like a latte?
Don’t forget to eat till satisfied, rather than clearing your plate. You can always take home the leftovers to enjoy the next day!
Let’s talk pizza!
Increase your fibre intake by going for wholewheat crusts.
Get creative and pile on the veg: tomatoes, peppers, broccoli, mushrooms, zucchini, whatever you feel like — the choices are practically endless!
Choose better-for-you toppings like grilled chicken or shrimp rather than deli meats.
And while you’re waiting for your takeout to arrive, why not prepare a salad or some grilled vegetables to eat on the side?
Let’s talk burgers!
Choose non-breaded burgers, like grilled chicken breast or beef patties.
Add a side salad to your meal.
Round off your meal with a glass of milk, a latte or a yogurt.
Let’s talk sandwiches!
Increase your fibre intake by choosing wholegrain bread.
If you like condiments choose one lower in fat, such as mustard, rather than creamy dressings or mayonnaise.
Add a slice of cheese (preferably not processed) for a calcium boost!
Make sure you’re getting plenty of vegetables by adding a side salad, vegetable soup starter or vegetable juice to your order.
Let’s talk Asian food!
Focus on food that’s prepared simply—steamed dishes, stir-fries, soups, sushi, spring rolls—rather than fried or breaded dishes.
Use modest amounts of salty sauces, like soy sauce, teriyaki and fish sauce, as they are very high in sodium. For example, you can halve your sodium intake by only dipping every other piece of sushi in soy sauce!
End your meal with a yogurt or milk-based drink, such as a chai latte to top up your calcium intake.
We are all aware of the influence our diet has on our health. More than ever, we are paying close attention to the way our food is produced and the need to prioritize cooking at home. By preparing homemade meals for yourself and your family, you are more likely to include higher quality foods and support healthier eating habits. Would you like to cook at home more often? With a few basics, you can make it happen!
Great Taste That’s Good for You
A diet that focuses on a wide variety of basic nutritious foods, and which minimizes the intake of highly processed foods, is beneficial for health. Minimally processed and naturally nutritious and tasty staples such as vegetables and fruit, whole grains and protein foods are loaded with nutrients that are essential for your body to function properly. Eating dairy products like milk, yogurt and cheese for example, provides your body with up to 15 nutrients – including calcium and vitamin D, which are valuable allies for healthy bones. On the other hand, eating highly processed foods contributes little nutritional value and is less beneficial to overall health.
Think cooking at home is difficult? Think again.
You don’t need to be a great chef to transform the food you have on hand into a delicious, healthy meal! It’s easy-peasy; plan meals that will fill half your plate with fruit and vegetables, a quarter with whole grains and another quarter with wholesome proteins such as meat, chicken, fish, dairy products, legumes and nuts. Limit added fat, sugar and salt. Choose recipes that tempt you, and get creative! As you experiment, you will develop your culinary skills and meal preparation will become second nature. Who knows, you may even impress your loved ones!
Cooking for a healthy life!
The key is proper planning. Good planning makes meal preparation easier and saves you both time and money. Become a planning pro:
Take a few minutes to work out your weekly menu by checking in with your family members or drawing inspiration from cookbooks and online recipe sources.
Make a shopping list, noting what ingredients you need for your meals and snacks.
Why not check out specials for the week and include something new – each discovery will save you money and help introduce variety into your menu.
Wash and cut your vegetables ahead of time, to save time on busier days.
Plan larger quantities as you cook so you can easily whip up meals the next day, or freeze them to avoid waste.
Take advantage of extra weekend time to prepare freezable, homemade snacks in advance (chewy bars, muffins) and to cook meals that require more preparation time (soup, spaghetti sauce, lasagna).
The essentials
The more you cook at home, the more likely it is that you’ll enjoy meals that are varied, nutritious and minimally processed, which can benefit your health. Cooking with a variety of fruits and veggies, whole grains, and proteins, will provide all the key essential nutrients you need for overall health. To prepare healthy and wholesome meals, try to have basic nutritious ingredients in the fridge, pantry and freezer so you are never caught off guard.
Stock your refrigerator with colourful, fresh fruit and vegetables, and protein foods like meat, fish, eggs, as well as a variety of milk products like milk, yogurt and cheese.
Keep a variety of non-perishable foods in your pantry: fruit (canned or dried); different whole-grain foods including crackers, cereal, oats, flour, pasta, rice or couscous; proteins (canned legumes, canned fish, peanut butter, etc.) and cooking ingredients like oils and condiments.
For a quick meal that can be prepared ahead of time, make good use of your freezer by filling it with various frozen fruits and vegetables (berries, green peas, spinach); nuts and seeds; ready-to-eat whole-grain foods like homemade muffins, pita bread, bagels, etc. as well as easy-to-thaw protein foods such as cooked chicken strips, shrimps, and single servings of fish or grated cheese.
Mission: Become a freezer master!
Apart from preventing needless waste, freezing extends the life of your food and ensures you always have something on hand when life gets busy. Are you a freezer master? A wide range of foods freeze well, with storage time depending on their category. Most cooked dishes can easily be kept in the freezer, along with bread, muffins and bagels, which defrost in no time. Fresh vegetables and fruit can be kept up to one year in the freezer, so make the most of summer’s abundant harvest to stock up. Do the same for fresh herbs: transform them into pesto and then divide up into individual portions for later. Place raw meat, poultry, fish and seafood in airtight bags to preserve their freshness.
Healthy breakfasts that can be made in a jiffy
If you’re racing out the door in the morning and don’t have much time for breakfast, choose meals you can make quickly or ahead of time. Need some inspiration? Overnight oats, that you make the night before, are nourishing, nutritious and ready to eat first thing in the morning: simply combine oatmeal, milk, yogurt and fruit in a Mason jar and refrigerate overnight. Make your own breakfast sandwich and say goodbye to long lines at the drive-through: cook two beaten eggs in the microwave (about 90 seconds), then lay the omelette, a slice of Cheddar cheese and a leaf of lettuce on a whole wheat English muffin. Homemade nutritious cereal bars and muffins are another quick fix: make them on the weekend and keep them in the freezer. Simply take them out the night before and serve them with yogurt and fresh fruit for breakfast. Smoothies are also super quick to make: simply combine milk, Greek yogurt and frozen fruit in a blender.
Get inspired for snack time
When hunger strikes between meals, you want a nutritious snack to give your body the fuel it needs to handle whatever life throws your way. Snacks are an opportunity to fill the nutrition gap, by topping up with fruit, vegetables, or milk products. And when you have nourishing options on hand, you’re less likely to eat less nutritious options. Follow these simple tips: Select nutrient packed foods, plan out your snacks the same way you do your meals, and eat when hunger pangs strike. Need inspiration? Slices of apples with cheddar cheese make for a great sweet-and-savoury combo! A homemade, whole wheat muffin or a high-fibre protein bar and drinkable yogurt is a great snack that fits neatly into a backpack. Prepare veggies and hummus for lunch or afternoon cravings. Mix handfuls of dried fruits and unsalted nuts to create your own tasty trail mix. Pre-cut vegetables or hard-boiled eggs are always great to have in the fridge, so you aren’t left without a healthy snacking option!
Eating together: The secret to savouring healthy eating
Eating meals with others is a great way to stay connected and also provides a number of health benefits! It’s a wonderful way to adopt better eating habits because in addition to enjoying quality time, meals eaten with others are often more balanced and prepared with fresh, more nutritious foods. If getting together with your loved ones isn’t possible, just use a little ingenuity and cook and eat together virtually! Want to make this experience a regular activity? Start a routine: for example, plan a dinner every Saturday featuring a food you’re less familiar with. It’s a great way to experiment, while exploring new textures and flavours. The conversation, positive emotions and memories you create will strengthen your connections while you fill up on satisfying, nutritious meals.
Unwind before you dine
Taking the time to relax and enjoy your meals is great for your health. Creating a calming setting allows you to savour every bite, be more attentive to your hunger and fullness signals, and make the healthiest dietary choices possible, among other things. It’s important to note that stress plays a part in our digestion and how well the intestine absorbs nutrients. Our intestine has hundreds of millions of neurons in constant communication with the brain, and stress can disrupt this. Interferences with this exchange of information can trigger muscle spasms in the intestine that may be painful, along with bloating and other sorts of discomfort. To support your wellness, try making eating a pleasant experience. Put aside any distractions like your smartphone, computer, or television and find pleasure in eating in the company of others. By focusing on the food in front of you, you’ll truly appreciate and enjoy every last bite.
Dairy Farmers of Canada has tasty and nutritious recipes for you
Lacking mealtime inspiration? The nutritious “Our dietitians’ favourite” recipes on the Canadian Goodness website were created and endorsed by the team of Registered Dietitians at Dairy Farmers of Canada. Their nutritional value meets specific criteria for certain nutrients, including protein, fibre and sodium.
Staying hydrated allows the body to perform multiple vital functions and keeps it functioning properly. As well as eating water-rich foods, such as vegetables and fruit, adults should drink about two litres of fluids every day and children about one litre. Luckily, it’s not generally difficult to stay hydrated; drink when you are thirsty and choose better-for-you beverage options!
A variety of healthy drink options
Canada’s Food Guide recommends making water your drink of choice to stay hydrated, rather than choosing drinks with added sugar, salt or fat. Plain water is a good way to quench your thirst, but did you know that there are other great choices too? Unsweetened carbonated water, plain milk, as well as coffee (in moderation), tea and herbal tea without added sugar can also meet your body’s water needs. These are among the healthy drinks recommended by Health Canada in Canada’s Food Guide.
Good to know: Milk is about 90% water, and it also contains 15 nutrients like complete protein, calcium, and vitamin D, important for strong and healthy bones.
Love coffee?
You’re in luck! Unsweetened coffees are also on the list of recommended drinks. Made with a shot of espresso, a nice cup of hot milk and a light layer of froth, lattes are more than a source of comfort, they also provide a range of nutrients, including calcium. To jazz up your latte, sprinkle some ground cinnamon or cocoa powder on top.
But wait! Consuming excessive amounts of caffeine can cause several unwanted side effects such as insomnia, headaches, nervousness, and irritability. According to Health Canada, the average adult should limit their caffeine intake to 400 mg of caffeine a day, roughly the equivalent of two 250 mL (8 oz) cups of drip coffee. The maximum recommended amount for pregnant women, women trying to become pregnant, or breastfeeding women is 300 mg a day. Try to stay on top of how much caffeine you drink — some cafés or restaurants serve their beverages in oversized cups, which typically exceed the daily recommendations.
On the other hand, tea is an excellent alternative to coffee as it contains only 15-50 mg of caffeine per cup. Is your tea decaffeinated? If yes, that’s fantastic news, as it means you’re drinking a caffeine-free beverage! How do you take your tea? The choices are endless: black, green, white, or chai, a tea-based drink made using hot milk, cinnamon, and star anise.
Mom, Dad—I’m thirsty!
For feeding children up to two years of age, the gold standard is laid out in a joint statement from Health Canada, the Canadian Paediatric Society, Dietitians of Canada, and the Breastfeeding Committee for Canada. They recommend exclusive breastfeeding for the first six months of life and for up to two years or longer, along with appropriate complementary foods beginning at about six months of age. For older infants who are no longer breastfeeding after the age of 9 to 12 months, whole cows’ milk (3.25% M.F.) is recommended as the main source of milk. Plant-based beverages including soy, almond and rice are advised against until age two. Cow’s milk contains 15 nutrients, including high-quality complete protein, calcium and vitamin D, which are essential for growth, development and for healthy bones and teeth.
For older children aged two to eight, the Canadian Paediatric Society and Dietitians of Canada advise that, with the exception of fortified soy beverages, plant-based beverages may not be appropriate as the main beverage. These beverages are generally low in protein, calories and fat and may not support good health and optimal growth.
As well, milk may be a more reliable source of calcium than fortified plant-based beverages. Calcium added to plant-based beverages may not be as well absorbed by the body as that naturally found in milk. And there is evidence showing that as much as 40% of the calcium added to plant-based beverages can stay at the bottom of the container, even if you shake it vigorously.
Serving your children nutritious beverages is important for their health. Canada’s Food Guide recommends making water the drink of choice to stay hydrated and quench thirst rather than those that contain added sugar, salt or fats. Health Canada also recommends unsweetened carbonated water and herbal teas. Milk is also a healthy choice.
Rehydrate after physical activity
Depending on weather conditions, how hard you work out and certain other factors such as sweating heavily, you can lose up to two liters of water per hour while being active! That’s why drinking enough water makes sense before, during and after being active.
Aside from water, milk is a good drink choice after being active because it helps both rehydrate and provide complete protein, ideal for building and repairing your muscles after working out. And when training is intensive, long-lasting, and repeated over several days, it may be ideal to consume a recovery drink that provides protein, carbohydrates and electrolytes. Electrolytes, such as potassium and sodium, replace those lost in your sweat, in addition to helping your body retain water, while protein helps build and repair muscle. The carbs replace the glycogen stored in our muscles and which fuels activity.
Whip up your own recovery drink by making a nutritious smoothie—simply blend fresh or frozen fruit with milk (and yogurt for a thicker texture). Use your imagination and try different flavour combinations, like peach and nectarine, strawberries and raspberries or honeydew and apple. To mix things up, add grated fresh ginger, lemon zest, chia seeds, unsweetened coconut or fresh mint.
