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Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

Help! How do I read a food label?

Understanding food labels can help you make informed, healthier choices. In Canada, food labels are regulated by the Canadian Food Inspection Agency (CFIA) and Health Canada, ensuring consistency and transparency. This guide breaks down the key components of a food label so you can confidently interpret the information. 

You can also check out the video link at the bottom of this blog to learn more about label reading! 

The Nutrition Facts Table provides detailed information about the nutrients in a food product. It includes:

  • Serving size
  • Calories
  • 13 core nutrients (e.g., fat, sugar, protein, vitamins)
  • % Daily Value (% DV)

1. How to Use It:

  • Serving Size: Always check the serving size first. The values in the NFT correspond to this amount. If you eat more or less, you need to adjust the numbers accordingly.
  • % Daily Value (% DV): This helps you quickly understand if a food is high or low in a nutrient:
    • 5% or less: Low
    • 15% or more: High

For example, if a product has 20% DV for calcium, it’s a good source of calcium.

2. Ingredients List

The ingredients are listed in descending order by weight, meaning the first few items make up the majority of the product. 

3. Serving Size

The serving size at the top of the table reflects how much of the food is considered one portion. It may not match the amount you typically eat, so it’s essential to compare it to what you usually consume.

4. Key Nutrients to Watch For

Some nutrients are more important to monitor, depending on your goals.

Limit These Nutrients:

  • Saturated and trans fats: Linked to heart disease. 
  • Sodium: High levels can increase blood pressure.

Focus on These Nutrients:

  • Fibre: Supports digestion and helps manage blood sugar.
  • Protein: Important for muscle health and satiety.
  • Vitamins and Minerals: Like calcium, iron, and potassium, which play crucial roles in overall health.

5. Allergen Information

Canada requires clear labeling of priority allergens such as:

  • Peanuts
  • Tree nuts
  • Milk
  • Eggs
  • Fish and shellfish
  • Wheat
  • Soy
  • Mustard
  • Sulphites
  • Sesame

Look for the “Contains” or “May contain” statement near the ingredients list to avoid allergens.

Canada also requires clear labelling for the following gluten containing food items: barley, rye, oats and wheat. Look for these BROW ingredients if you have a gluten sensitivity or celiac disease. 

Final Thoughts

Learning how to read food labels helps you make more informed choices and avoid being swayed by marketing claims.

If you have specific dietary needs (like managing blood sugar or allergies), consult a registered dietitian for personalized guidance.

https://youtu.be/hOrrCTfKITs?si=WzcW0-xavbi21IBO
Author nabyrom Categories Heart health Posted on 0 Comments

The Rise of Eating Disorders: What You Can Do to Help

Eating disorders are on the rise, affecting millions of people worldwide. In the age of social media, diet culture, and increased societal pressures, these serious mental health conditions are becoming more prevalent across all age groups. While often dismissed as a “teen issue,” eating disorders affect individuals of all genders, ages, and backgrounds. As a dietitian, I feel it’s crucial to highlight this growing concern and share actionable ways we can help those who are struggling.

Understanding Eating Disorders

Eating disorders are complex mental health conditions that go beyond food and body image. Eating disorders change the way people think, feel and behave towards food as well as altering their relationship with their own body.

Why Are Eating Disorders Increasing?

Several societal shifts are contributing to the rise:

  1. Social Media Influence
    Platforms like Instagram and TikTok often promote unrealistic beauty standards, leading to body dissatisfaction. Filters, photo editing, and “thinspiration” content can exacerbate these issues.
  2. Diet Culture
    From “clean eating” to extreme fitness trends, the glorification of restrictive diets and specific body types creates pressure to conform to unhealthy standards. Diet culture preaches “thinness” promotes the idea that thinness equals greater social status or likability.
  3. Mental Health Struggles
    Anxiety, depression, and trauma are strongly linked to the development of eating disorders.
  4. COVID-19 Pandemic
    The isolation and stress during the pandemic led to significant disruptions in eating habits, exacerbating pre-existing conditions and triggering new cases.

How You Can Help

Whether you’re a loved one, friend, or community member, your actions can make a difference.

1. Educate Yourself

No one chooses to have an eating disorder, this is such an important message to hear. Understanding eating disorders is the first step. Familiarize yourself with the signs, symptoms, and myths surrounding these conditions.

2. Avoid Harmful Language

Be very mindful of how you talk about food, weight, and body image. Avoid making comments about someone’s appearance or praising weight loss, as this can reinforce harmful behaviors.

3. Promote a Positive Relationship with Food

Encourage balance and variety rather than labeling foods as “good” or “bad.” Foster an environment where food is seen as nourishment, not a measure of worth.

4. Support Over Perfection

Instead of pressuring someone to change, approach each conversation with kindness, empathy and compassion. Recovery is a process that requires patience and understanding.

5. Advocate for Professional Help

Encourage those struggling to seek help from professionals, including therapists, dietitians, and medical providers specializing in eating disorders. Early intervention is key to recovery. Understand that medical intervention may be necessary. Eating disorders frequently cause malnutrition or electrolyte imbalance, so it is important to be examined by a physician to ensure your loved one is medically stable. Medical support may be necessary and can be an important component of recovery.

6. Be an Ally in Changing Culture

Challenge societal norms that glorify thinness or promote diet culture. Advocate for body diversity, media literacy, and mental health support in your community. Write letters, let your voice be heard and be part of the solution.

If You’re Struggling

If you or someone you know is battling an eating disorder, remember: you are not alone. Reach out to a trusted friend, family member, or professional. There are also numerous resources available, such as the National Eating Disorders Information Centre (NEDIC) or similar organizations in your area.

Conclusion

The rise in eating disorders is a call to action for all of us. By fostering understanding, compassion, and advocacy, we can help create a society where individuals feel supported in their journeys toward health and healing. Let’s work together to replace diet culture with a culture of kindness and inclusivity.

If you have questions or want to share your story, let’s start a conversation—because change begins with awareness and community.

Author nabyrom Categories Healthy eating, Heart health Posted on 0 Comments

5 Foods to Kickstart Your New Year

As we step into a fresh year, it’s the perfect time to refocus on nourishing our bodies with wholesome, nutrient-rich foods. Here are five powerhouse foods to include in your diet to boost your immune system, support gut health, and promote overall wellness.

1. Citrus Fruits

Citrus fruits like oranges, lemons, grapefruits, and limes are rich in vitamin C, a crucial nutrient for immune health. Vitamin C acts as an antioxidant, helping to protect cells from oxidative damage. Adults need 75-90 mg of vitamin C daily, and just one medium orange provides 100% of your daily requirement. Add citrus fruits to your meals, smoothies, or enjoy them as a refreshing snack.

2. Kefir

Kefir, a fermented milk drink, is packed with probiotics, the beneficial bacteria that keep your gut microbiome balanced. A healthy gut is essential for digestion and can help reduce diarrhea, constipation, and bloating. Probiotics also support immune function by maintaining a balance between good and bad bacteria in the gut. Enjoy kefir on its own, in smoothies, or as a base for creamy dressings.

3. Wild Salmon

Wild salmon is an excellent source of vitamin D, a nutrient vital for bone health and immune function. Many people are deficient in vitamin D, especially during the winter months in northern climates. Incorporating wild salmon into your meals a couple of times a week can help bridge this gap. Its rich omega-3 fatty acids also support heart health and reduce inflammation.

4. Sweet Potatoes

Sweet potatoes are a nutritional powerhouse, offering a trifecta of health benefits. They’re high in fiber, which supports gut health and promotes regular bowel movements. They’re also rich in beta-carotene, which the body converts into vitamin A to support immune health. Additionally, sweet potatoes are packed with potassium, which helps regulate blood pressure. Roast them, mash them, or add them to soups for a delicious and nutritious boost.

5. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are loaded with essential nutrients. They’re high in folate, which is crucial for producing red blood cells. They also contain vitamin C for immune support and magnesium, which contributes to bone health and helps maintain healthy blood pressure levels. Add leafy greens to salads, sauté them as a side dish, or blend them into smoothies for a nutrient-dense addition to your diet.

Final Thoughts

Starting the new year with these five foods can set you on the path to better health. Incorporate them into your meals regularly to enjoy their numerous health benefits. Here’s to a healthy and happy year ahead!

https://youtu.be/wf1ZpuwXOwQ
Author nabyrom Categories Heart health Posted on 0 Comments

Preventing Prediabetes: Simple Lifestyle Changes for Better Health

Prediabetes is a warning sign that your blood sugar levels are higher than normal but not yet high enough to be diagnosed as type 2 diabetes. The good news? It’s reversible with the right lifestyle changes. By making small, sustainable adjustments to your daily habits, you can lower your risk and improve your overall health. Here are some key strategies to help prevent prediabetes.

1. Increase Physical Activity

Regular exercise plays a crucial role in preventing prediabetes. Physical activity helps your body use insulin more effectively, lowers blood sugar levels, and supports a healthy weight. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming. Strength training twice a week can also improve muscle function and insulin sensitivity.

2. Make Smart Dietary Choices

What you eat directly impacts your blood sugar levels. A balanced diet can help regulate insulin and prevent spikes in glucose. Follow these guidelines to support stable blood sugar:

  • Ensure every meal includes protein, high-fiber carbohydrates, and low sugar options to help maintain energy levels and reduce blood sugar fluctuations.
  • Fill half your plate with fruits and vegetables to maximize fiber, vitamins, and antioxidants.
  • Reserve a quarter of your plate for lean proteins such as chicken, fish, tofu, eggs, or legumes to support muscle health and satiety.
  • Dedicate the remaining quarter to whole grains or starchy vegetables like quinoa, brown rice, sweet potatoes, or whole-grain bread for sustained energy.
  • Limit added sugars and processed foods to reduce unnecessary blood sugar spikes.

3. Quit Smoking

Smoking increases insulin resistance and raises the risk of developing type 2 diabetes. If you smoke, consider seeking support to quit. There are numerous resources available, including nicotine replacement therapy, counseling, and support groups to help you succeed.

4. Reduce Alcohol Consumption

Excessive alcohol intake can contribute to weight gain and disrupt blood sugar regulation. If you drink, understand the risks involved. There is currently no known safe . Choose lower-sugar options like dry wine or spirits with soda water instead of sugary mixers.

5. Maintain a Healthy Weight

Even modest weight loss (5-10% of your body weight) can significantly reduce your risk of developing diabetes. Focus on gradual, sustainable weight loss by adopting healthy habits rather than drastic diets.

6. Prioritize Sleep and Stress Management

Poor sleep and chronic stress can negatively impact blood sugar control. Aim for 7-9 hours of quality sleep per night and practice stress-reducing techniques like meditation, deep breathing, or spending time in nature.

The Bottom Line

Preventing prediabetes doesn’t require an extreme overhaul of your lifestyle. By making consistent, mindful choices—staying active, eating balanced meals, quitting smoking, moderating alcohol, and managing stress—you can lower your risk and improve your overall well-being. Small steps lead to big changes, and your health is worth the effort!

 

https://www.youtube.com/watch?v=ZVYenTo2guI
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