In the world of nutrition, few dietary patterns have garnered as much attention and praise as the Mediterranean diet. Hailing from the regions surrounding the Mediterranean Sea, this eating style is renowned for its delicious flavors, abundant variety, and, most importantly, its numerous health benefits. So, what exactly makes the Mediterranean diet so remarkably healthy? Let’s delve into the key components and scientific evidence behind its wellness-promoting properties.

1. Abundance of Fresh Fruits and Vegetables:
At the heart of the Mediterranean diet lies an abundance of colorful fruits and vegetables. These nutrient-packed foods are rich in vitamins, minerals, antioxidants, and fiber, all of which play crucial roles in promoting overall health. Consuming a variety of fruits and vegetables not only provides essential nutrients but also helps reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

2. Emphasis on Healthy Fats:
Unlike traditional Western diets that often rely heavily on saturated fats, the Mediterranean diet prioritizes healthy unsaturated fats, particularly those found in olive oil, nuts, seeds, and fatty fish. These sources of unsaturated fatty acids have been shown to improve heart health and reduce inflammation. Regular consumption of olive oil, in particular, is associated with a lower risk of heart disease and stroke.

3. Lean Protein Sources:
Plant based proteins are encouraged on a daily basis as part of a Mediterranean diet. Tofu, beans, nuts, seeds and legumes include both fibre and protein, making them an incredibly heart healthy choice. As part of the Mediterranean diet fish, eggs, poultry and dairy products are to be eaten several times weekly, while red meat is discouraged and eaten only on occasion.

4. Whole Grains and Legumes:
Whole grains and legumes are integral components of the Mediterranean diet, providing high fibre carbohydrates, and essential nutrients. Foods like whole wheat bread, brown rice, quinoa, and lentils offer sustained energy levels, promote digestive health, and help regulate blood sugar levels. Their high fibre content also contributes to feelings of fullness and satiety, which can aid in weight management.

5. Social and Lifestyle Factors:
Beyond just the foods themselves, the Mediterranean diet encompasses a holistic approach to eating and living. Meals are often shared with family and friends, fostering a sense of community and connection. Additionally, physical activity, regular meals, and mindful eating practices are all integral components of the Mediterranean lifestyle, contributing to overall well-being.

Scientific Evidence Supporting the Mediterranean Diet:

Numerous studies have highlighted the health benefits of the Mediterranean diet, linking it to:

• Reduced risk of heart disease and stroke
• Improved blood sugar control and reduced risk of type 2 diabetes
• Lower rates of obesity and metabolic syndrome
• Decreased inflammation and improved markers of overall health

Overall, the Mediterranean diet offers a delicious and nutritious approach to eating that has stood the test of time. Its emphasis on whole, unprocessed foods, healthy fats, and lifestyle factors make it a powerful tool for promoting health and longevity. By embracing the principles of the Mediterranean diet, you can nourish your body, tantalize your taste buds, and embark on a journey towards lifelong wellness.

In today’s climate, purchasing Canadian foods is a top priority for many shoppers. However, understanding food labels can be confusing. In Canada, food labels include specific claims that indicate the origin of ingredients and processing. Here’s what to look for:

“Product of Canada”

Our most Canadian claim! This label means that all or virtually all major ingredients, processing, and labour (98% or higher) used to make the food product are from Canada. This means that the significant ingredients are of Canadian origin, and any non-Canadian materials are negligible. If you want to support local farmers and Canadian agriculture, this is the label to prioritize.

“Made in Canada”

This claim is used when the last substantial transformation of the product occurred in Canada, even if some ingredients are sourced from other countries. This means the product was processed or assembled in Canada, but it may contain imported ingredients. All “Made in Canada” claims need to be followed by a qualifying statement such as; ‘Made in Canada with imported ingredients’ or ‘Made in Canada with imported and domestic products’.

Other Label Claims:

You might also see claims like:

• “Packaged in Canada”
• “Popped in Canada”
• “Bottled in Canada”
• “Refined in Canada”

These indicate that Canada played a role in the processing or packaging, but they do not carry the same weight as “Product of Canada” or “Made in Canada.” However, they still represent a Canadian contribution to the final product.

A Special Note on Dairy Products

When buying dairy, look for the Dairy Farmers of Canada logo. This symbol guarantees that the product contains 100% Canadian dairy.

In 2020, Canada opened its doors to more U.S. dairy imports. It’s important to note that Canadian and U.S. dairy regulations differ. Here in Canada:

• No antibiotic residue is allowed in Canadian dairy.
• Canadian dairy contains no additives or preservatives.
• Canada does not allow the use of growth hormones in dairy cattle.
• The U.S. permits the use of recombinant bovine growth hormone (rBGH) in dairy cattle, which has never been allowed in Canada.

By looking for the Dairy Farmers of Canada logo, you can be sure you’re choosing dairy that meets Canada’s high standards.

Make Informed Choices

Understanding these labels helps you make better purchasing decisions that align with your values. Whether you want to support Canadian farmers, prioritize local ingredients, or avoid certain additives, knowing how to read food labels is an essential skill. Happy shopping!

https://youtu.be/xMMomcwNnGI

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

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