Eat More, Weigh Less

Portions have grown-up over the past decade!  Did you know that just one bagel from the grocery store can equal up to four slices of bread, or that an average chicken breast is actually two meat servings? It’s true.  Over the years, our portions have become larger. We now have options to upsize and it seems like portion sizes have grown out of proportion.

So how you can eat more and weigh less? It starts with watching portion sizes and balancing your meals for good health. And no, we don’t mean balancing food on your head, but rather balance your meals to ensure that you’re eating foods from at least three out of the four food groups from Canada’s Food Guide at every meal. Canada’s Food Guide suggests an amount of food for the average person. You may need a little more or a little less depending on your age, gender and activity level. See what the food and nutrition experts say at the Dietitians of Canada website by visiting www.dietitians.ca. 

To keep your meal balanced picture your plate. Your goal is to have half your plate filled with vegetables (including salad), one quarter from lean protein such as poultry, fish, meat or legumes and the other quarter from starchy foods such as pasta, rice, or bread, (preferably whole grain).  

March is Nutrition Month and this year dietitians across Canada are debunking nutrition myths.  In order to debunk the myth “You will gain weight if you eat everything as recommended by Canada’s Food Guide”, here are our top three tips:

• Find out how many servings are recommended for you. Simply visit Health Canada’s website at www.hc-sc.gc.ca to see how much you should be eating in a day. 
• Portion Check. Measure and compare your portions to Canada’s Food Guide. How do your portions measure up? 
• Track it! For a simple snapshot of how you are eating use My Food Guide ServingsTracker from Health Canada. If you are interested in more detailed nutrition information check out Dietitian’s of Canada’s Eatracker at Eatracker.ca 

Our challenge: Track what you eat for just a few days. Compare your findings on-line to what experts recommend. Take our challenge today! Check out Ask a Dietitian SK on Facebook^® and share your results for your chance to win cool prizes.  If you have food and nutrition questions you can also call Ask A Dietitian SK at 1-800-905-0970.

For more Nutrition Month Myths and Facts visit www.dietitians.ca or www.nutrition2012.ca

Happy Week 1 Challenge!

 

Steph (Wheler) Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Q's Day - Refrigerators

Today is National Clean Out Your Refrigerator Day in the USA.  I thought I would take this time to provide some food safety tips from the Canadian Food Inspection Agency:

Fridge and Freezer Checklist

Refrigeration slows down most bacterial growth while freezing can stop the growth of most bacteria. (But remember: refrigeration and freezing won't kill bacteria. Only proper cooking will do that!)

• Don't let bacteria get a foothold! After you shop, immediately put away food that needs to be refrigerated or frozen.
• Check the temperature of your fridge and freezer. Are they cold enough?
  • Set refrigerators at or below 4°C (40°F). Use a refrigerator thermometer to check the temperature.
  • Keep freezers at or below -18°C (0°F). Use a freezer thermometer to check the temperature.
• Don't overload your fridge and freezer. Cool air must circulate freely to keep food properly chilled.
• Clean the refrigerator and freezer regularly.
• Bacteria can be carried in raw meat juices. Place raw meat, poultry and seafood in containers on the bottom shelf of the refrigerator. Use containers that are large enough to prevent raw juices from dripping onto or touching other food.

It seems that this holiday occurs to help Americans create room for Thanksgiving food and leftovers that will soon be around.  Since we've already celebrated Thanksgiving in Canada, take this time to look at the leftovers you've had for too long and throw them out.

Health Canada suggests:

• Eat refrigerated leftovers within 2 to 3 days, or freeze them for later use.
• Date leftovers to help identify the contents and to ensure they are not stored too long.
• When in doubt, throw it out!

Since it is Q's Day, I am wondering:
- when was the last time you cleaned out your refrigerator?
- what scary old food did you find?

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com

Food Additives vs Processing Aids

If you are just starting to read food labels, check out other Nutrishus posts about using the % Daily Value and which nutrients to choose a little of and which to choose a lot of.  I'll be sure to keep posting about label reading to help you through the grocery store.

To help you start understand more details about additives and processing, I went to Health Canada, the Canadian Food Inspection Agency (CFIA), and the Canadian Department of Justice. 

The CFIA  Food and Drug Regulations defines a food additive as “any substance the use of which results, or may reasonably be expected to result, in it or its by-products becoming a part of or affecting the characteristics of a food.”  Food additives do not include vitamins, minerals, amino acids, spices, seasonings, agricultural chemicals, and food packaging materials. 

Permitted food additives, their allowable areas of use and maximum levels of use are listed in the Tables of Division 16 of the Food and Drug Regulations on Food Additives from the Canadian Department of Justice.  Food additives are considered to be ingredients in a final pre-packaged product. Added ingredients must be included in the list of ingredients and accompanied by nutrition facts table (with the exception of wax coating compounds and their components that are not required to be shown on the label of a prepackage fresh fruit or fresh vegetable as an ingredient or component thereof (Section B.01.008 (7), Food and Drug Regulations )). Additional information on the labelling requirements for fresh produce and added ingredients can be found in the CFIA Guide to Food Labeling and Advertising


The CFIA is responsible for the administration of food labelling policies related to misrepresentation and fraud in respect to food labelling, packaging and advertising, and the general agri-food and fish labelling provisions respecting grade, quality and composition specified in the Canada Agricultural Products Act (CAPA), the Meat Inspection Act (MIA) and the Fish Inspection Act (FIA). In addition, the CFIA has responsibility for the administration of the food-related provisions of the Consumer Packaging and Labelling Act (CPLA), including basic food label information, net quantity, metrication and bilingual labelling.

So-called “processing aids” do not fit the definition of a food additive (Section B.01.001, Food and Drug Regulations).  This is because they are used early on in food processing, are not intended to be functional in the final food product, and leave no residues.   Because they are not food additives, they are not required to be declared in the List of Ingredients on the label of a pre-packaged food.

So, basically you will see food additives on a food label ingredient list, but you will not see processing aids. 
For some people it may be a matter of trusting government organizations that regulate our food, its labelling, and processing.  I am a fairly trusting person, but I also practice variety, moderation, and balance so that I don't get too much of a good or bad thing!

Come back to find out which packaged foods to avoid.

Steph Wheler, RD
something nutrishus counselling & coaching
www.nutrishus.com