1. Go slowly.

Adding too much fibre too quickly into your diet can cause gas, bloating, cramping and diarrhea. Increase your fibre intake gradually by spreading out high-fibre foods throughout the day. Because fibre absorbs fluid as it passes through our digestive tract, make sure to drink plenty of fluids as you increase your fibre intake, too.

2. Start your day out right.

Start your day with a nutritious and high-fibre breakfast. Give high-fibre cereal or low-fat yogurt an extra boost by adding fresh fruit, ground flax seed or chopped nuts.

3. Choose whole-grain.

Instead of plain white flour products, choose multigrain or whole grain breads, pasta, and crackers. You’ll get more fibre bang for your buck without having to increase the amount of grain products you eat.

4. Balance your plate.

Half of your lunch or dinner plate should be filled with a variety of vegetables. Enjoying a mix of colourful yellow, orange, red and green vegetables is a great way to add fibre, and will also help you get all the different vitamins and minerals that you need.

5. Chew instead of drink.

Eat whole fruits and vegetables instead of drinking juice. If you enjoy juicing, make sure that your juicer retains the pulp in the juice so that you don’t miss out on the fibre.

6. Snack often and wisely.

Munching on high-fibre snacks between meals can help you feel satiated throughout the day, and can also help with portion control at mealtimes. Try some fresh veggies and hummus, roasted chickpeas, or apple slices with some natural almond butter as a dip.

7. Go meatless once or twice a week.

Substituting meat with legumes (beans, chickpeas, lentils) can help increase your fibre intake. Instead of ground meat, use beans, lentils and a variety of mixed vegetables in your chili or pasta sauce. You can also use legumes in soups and salads for some added fibre and protein.

8. Check the label.

Read the Nutrition Facts table and choose products that have 4 grams or more of fibre per serving (or labeled as “high source of fibre”).

The post How to get more fibre into your daily diet appeared first on Your Health Matters.

But, what is fibre?

Fibre is a carbohydrate that’s only found in plant-based foods – fruits, vegetables, legumes, grains, and nuts. But unlike other carbohydrates like sugars that get absorbed into our bloodstream, fibre simply passes through our digestive tracts. Even though our bodies don’t digest fibre, we still get something out of it!

What’s the difference between soluble and insoluble fibre?

Fibre is broken down into two different types: soluble and insoluble. Each of them plays an important role in helping to prevent disease and promote good health.

Soluble fibre

Soluble fibre absorbs water and turns into a gel-like substance as it goes through our digestive systems. This helps slow digestion and softens your stool so it goes through your gastrointestinal tract more easily. But that’s not all: Soluble fibre helps to lower LDL cholesterol, triglycerides, and total cholesterol. It also helps to control your blood pressure and blood sugar levels.

Foods that are rich in soluble fibre include legumes (beans and peas), oat bran, barley, quinoa; vegetables such as artichoke, squash, broccoli, carrots; and fruits that are rich in pectin, like apples, pears, berries, and bananas. It’s also found in psyllium, a common fibre supplement.

Insoluble fibre

Insoluble fibre doesn’t absorb water or dissolve. Instead, it passes through the body in almost the original form it goes in! This added bulk (or “roughage”) helps to keep our bowels regular and prevent or relieve constipation. Insoluble fibre is found in whole-grain foods, brown rice, nuts, seeds, and colourful fruits and veggies (ones that are yellow, orange and red; or have dark leafy greens).

How much fibre do we need?

In Canada, women need 25 grams of fibre per day and men need 38 grams of fibre per day, but most Canadians only get half of that amount. Foods that contain 4 grams or more of fibre per serving are good sources of fibre.

Remember, serving sizes vary based on the foods you eat, so check out the Nutrition Facts table and review the chart below to see how your favourite foods measure up in fibre content.

Source: Canadian Nutrient File Database

The post Fibre: Why do we need it? appeared first on Your Health Matters.

Unhealthy fats: Limit your intake.

Saturated fats

Saturated fats can raise your blood cholesterol and triglycerides, a type of blood fat in your body. Elevated levels of both of these in your blood can increase your risk for heart disease. Saturated fat is found in meat and dairy products, as well as tropical oils like palm oil and coconut oil.

Tips to limit your saturated fats:

• Choose lean cuts of meat, skinless poultry, and trim visible fat off the meat before cooking.
• Choose lower fat products such as skim or 1% milk, partly skimmed cheese, and fat-free yogurt.
• Use less butter, palm oil, and coconut oil.

Trans fats

Trans fats are even worse for your body than saturated fat because they raise LDL (“lousy”) cholesterol and lower HDL (“healthy”) cholesterol, increasing your risk for heart disease. They are formed during a process called hydrogenation when a liquid oil is “transformed” into a solid fat. Foods that contain trans fats include hard margarine, shortening, fast foods, and products made with partially hydrogenated vegetable oil.

Tips to eliminate trans fats:

• Food products that claim “Trans Fat Free” or “Zero Trans Fat,” actually contain 0.2 grams of trans fat or less per serving, which means it may still contain a trace amount of trans fat. Use the Nutrition Facts Table and Ingredients List to help you pick products that don’t have any trans fat.
• Choose non-hydrogenated margarine and avoid using hard margarine and shortening.
• Avoid eating fast food, but if you find yourself needing the quick fix, choose healthier options such as salad (go easy on the dressing) or grilled instead of deep-fried items.

Healthy fats: Eat in moderation.

Unsaturated fats

Unsaturated fats help lower LDL cholesterol and raise HDL cholesterol. They are mainly found in plant foods and are liquid at room temperature. Unsaturated  fats include monounsaturated fats that are found in canola oil, olive oil, nuts, nut oils, and avocado; and polyunsaturated fats that include omega-3 fats (more on that below).

Eating too much fat (even if it’s the healthy kind) can still lead to weight gain, so it’s important to use these fats in moderation. Use up to 2-3 tablespoons of added fats – like cooking oil or vinaigrette dressings – per day.

Tips to manage your unsaturated fats:

• Make heart-healthy dishes with a small amount of plant-based cooking oil and heart healthy cooking methods such as grilling, stir-frying, baking, and roasting. Keep in mind that the amount of cooking oil you use is more important than the type of oil.
• No matter how healthy your cooking oil, avoid deep-frying and pan-frying.
• Enjoy salads with oil-based vinaigrette instead of creamy dressings.
• Eat unsalted nuts and nut butters.

Omega-3 fats

Omega-3 fats are essential fats that our bodies need but don’t naturally make, so we must get it from food. Eating foods that are rich in omega-3 help lower your risk of heart disease by lowering triglycerides and raising HDL cholesterol. These foods include fatty fish such as salmon, trout, sardines; ground flax seed, walnuts, canola oil, and wheat germ.

Before starting omega-3 supplements, such as fish oil or flax oil capsules, talk to your doctor, pharmacist or dietitian to make sure it’s safe to do so. There may be drug-nutrient interactions with medications you are taking.

Tips to get your omega-3 requirements, without supplements:

• Eat fatty fish 2-3 times a week instead of meat.
• Sprinkle ground flax seed on your cereal or yogurt.
• Choose flax products and other foods high in omega-3 more often, such as flax bread and omega-3 eggs.

The Bottom Line

Know which fats are in the food you eat, and choose foods with healthier fats more often (but still in moderate amounts) to help keep your heart healthy.

For a quick-reference look at the content in this post, check out the infographic below.

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Heart-healthy nutrition 101: fat

Unhealthy fats – limit your intake

Saturated fats:

Raise blood cholesterol
Raise Triglycerides

Do this!

• Eat lean meat, skinless poultry, and trim visible fat off of meat before cooking.
• Choose lower fat dairy products like skim or 1% milk, partly skimmed cheese, and fat-free yogurt.
• Use less butter, palm oil, and coconut oil.

Trans fats:

Raise LDL cholesterol
Lower HDL cholesterol

Do this!

• Use non-hydrogenated margarine.
• Choose salad or grilled food items instead of deep-fried food at restaurants.
• Check the Nutrition Facts table and ingredients list to find food items with zero grams of trans fat

Healthy Fats – use in moderation

Unsaturated fats

Lower LDL cholesterol
Raise HDL cholesterol

Do this!

• Grill, bake, or roast your food with 2-3 tablespoons of plant-based cooking oil.
• Dress salad with oil-based vinaigrette instead of creams.
• Eat unsalted nuts and nut butters in moderation.

Omega 3 fats

Lower Triglycerides
Raise HDL cholesterol

Do this!

• Eat fatty fish 2-3 times a week.
• Sprinkle ground flax seed on your cereal or yogurt.
• Choose flax products and other foods high in omega-3, like flax bread and omega-3 eggs.

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The post What you should know about healthy and unhealthy fats appeared first on Your Health Matters.

“Light”

The “Light” claim doesn’t necessarily mean the food is healthy. “Light” may simply mean that the product is light in colour, taste, or flavour. But, more often than not, this nutrient content claim means the product has 25 per cent fewer calories or 25 per cent less fat than a similar product per serving. While this reasoning does imply the product is healthier for you, if the original or previous product is super high in calories or fat, it doesn’t mean this version is a healthy option.

“Trans Fat Free” or “Zero Trans Fat”

These products contain 0.2 grams of trans fat or less per serving, which means it may still contain a trace amount of trans fat. It’s important for your heart health to avoid trans fat completely, so look at the Nutrition Facts table to see if the product actually has zero grams of trans fat. You’ll also want to check the ingredients list to make sure the product doesn’t contain any ingredients that are sources of trans fat, like shortening or partially hydrogenated oil.

“Low Fat”

“Low Fat” products have less than 3 grams of fat per serving, which is great! But, buyers beware: some low fat products actually have higher amounts of sodium and/or sugar than the regular product to compensate for taste. Use the Nutrition Facts table to help you choose a product that is low in fat, sodium, and sugar.

“Source of Fibre”

To claim a product is a “Source of Fibre,” the product must have 2 grams of fibre or less per serving, which isn’t much. To help you increase your fibre intake, choose a product that has the claim “High in Fibre,” meaning that it has 4 grams of fibre or more per serving.

“Low Sodium”

“Low Sodium” products have 140 milligrams of sodium or less per serving. Choose products that claim “No Sodium” (which actually means less than 5 milligrams of sodium per serving) or “No Added Salt” if you really want to reduce your sodium intake.

“Sugar Free” or “No Sugar”

These products have less than 0.5 grams of sugar per serving. But some low sugar products may in fact have higher amounts of fat to compensate for taste. To help you reduce your sugar intake as much as possible, choose a product that has the claim “No Added Sugar,” which means that it doesn’t contain any added sugars or any sugars that functionally substitute for added sugars like molasses, fruit juice, honey, and maple syrup.

Bottom Line: Don’t just look at the nutrition claims

Instead of relying solely on the nutrient content claims, use them in conjunction with the Nutrition Facts table and the ingredients list to help you make informed and healthy food choices.

The post The truth about nutrition claims appeared first on Your Health Matters.

Ingredients are listed by order of weight

This means that the first ingredient weighs the most (i.e. there is more of it in the food product) and the last ingredient weighs the least (i.e. there is less of it in the product).

Choose products that have fewer ingredients

Products with longer ingredient lists are more processed, especially if many of the ingredients listed are preservatives or words that you don’t recognize. Look for products that list fewer ingredients, and ones you would normally cook with at home or eat on their own.

Identify the different names for unhealthy ingredients.

Sometimes reading the ingredients list is like reading a foreign language. Knowing how to identify different names for ingredients will help you make healthier food choices. Here are some common (and sometimes tricky) ingredients to avoid:

Trans fat

Trans fats raise your bad cholesterol (LDL) and decrease your good cholesterol (HDL). Sources of trans fat include hydrogenated and partially hydrogenated oils and shortening. Avoid products that have sources of trans fats listed anywhere on the ingredients list.

Sodium

Sodium can increase your blood pressure. Look out for the words “sodium” or “salt” – even if they’re combined with other words, like in monosodium glutamate (MSG), disodium, garlic salt. Other sources of sodium are brine and soy sauce. Avoid products that list sodium within the first five ingredients.

Sugar

Words that end in “ose” are all forms of sugar (glucose, fructose, sucrose, dextrose, etc.). Other sources of added sugar include corn syrup, molasses and honey. Under new food labelling requirements starting soon, sugars-based ingredients will be grouped together in brackets after the name “sugars”, which will make it much easier for you to identify all of the sources of sugars added to food. Sugar can increase your risk of heart disease, so avoid products that have any added sugars listed within the first five ingredients.

Use the ingredients list as a partner to the Nutrition Facts Table

The ingredients list is typically listed close to the Nutrition Facts Table on the food product. This makes it easier to compare the ingredients list and nutritional content of different products. If you see two products with identical or very similar ingredients lists, make sure to compare the Nutrition Facts Table to help you make a healthier choice.

The post What’s in my food? A guide to the ingredients list appeared first on Your Health Matters.

What is the Nutrition Facts table?

The Nutrition Facts table is a nutrition label that is mandated by Health Canada and the Canadian Food Inspection Agency to be on most packaged food products, and can be used to help determine the nutritional value of the product. It’s typically found on the back or side of the product, and contains information on serving size, calories, and 13 core nutrients. Reading the Nutrition Facts Table can help you compare nutrition information of foods and make healthier food choices. Here’s how you can make sense of the facts:

Serving Size

The Serving Size is the amount of food used to calculate the nutrient information listed on the table. It is not the recommended serving size.  When you are looking at the serving size listed on a product, consider the amount that you will actually be consuming. You can also compare different food products with similar serving sizes listed to determine which product is the healthier choice.

Calories

The Calories number tells you the amount of calories based on the serving size that is listed. If you eat more than the serving size listed, you will also be consuming more calories than the amount listed on the table.

Core Nutrients

The amounts of 13 core nutrients are listed on the table: fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fibre, sugar, protein, vitamin A, vitamin C, calcium, iron. Choose a product that has the following:

• No trans fat (0g)
• Less fat, saturated fat, and sugar
• Less sodium (<200mg per serving)
• More fibre (>2 g per serving)
• More calcium and iron

% Daily Value

The % Daily Value tells you whether a product has a little (5% or less) or a lot (15% or more) of a nutrient. It’s important to note that 100% daily value is based on a 2000 calorie diet – this might not be the recommended calorie intake for everyone. When comparing different products, the % Daily Value can help you identify which product has more or less of a vitamin or mineral (e.g. vitamin A, vitamin C, calcium, iron). For all other nutrients (e.g. fat, sodium, fibre, sugar, etc.), focus on the actual amount that a product contains instead of using the % Daily Value.

So the next time you’re on a grocery run, take a few minutes to scan the Nutrition Facts table and compare food products. It’ll make you more aware of the nutrition content of the foods that you’re buying, and can help you make more informed and healthier food choices!

Update: Improvements coming to food labels

Health Canada recently announced improvements to the nutrition labels on Canadian food products. These changes, which you may start seeing in 2017, will have revised % Daily Values, more consistent serving sizes between products, easier-to-understand ingredients lists, and format improvements for better readability.

The post Decoding the nutrition label on food products appeared first on Your Health Matters.

#1  Skip turkeys pre-basted with butter.

There’s plenty of fat in the turkey skin to keep it moist and juicy while it’s roasting, so there’s no need for the added saturated fat that comes with pre-basted turkeys. Instead, choose a fresh or frozen turkey (not pre-basted), and trim off extra fat and skin before roasting. Brush the top of the turkey with 1-2 tablespoons of oil before roasting and cover with aluminum foil halfway through the roasting period to keep it from drying out.

#2  If using the turkey drippings to make gravy, skim off all the oil first.

Use low-sodium chicken broth and omit the giblets for a heart healthier gravy.

#3  Cook the stuffing on the side instead of in the turkey.

Make a version of your favourite stuffing on the stovetop or baked in the oven to cut down on calories, fat and cooking time for the turkey.

#4  Give your favourite side dishes a healthy boost with lower fat, higher fibre ingredients.

• Salad: serve up a salad packed with dark leafy greens (e.g. kale, spinach), colourful vegetables (e.g. bell peppers, tomatoes), and a vinaigrette dressing on the side.
• Roasted vegetables: roast a large pan of colourful mixed vegetables like beets, carrots, turnips, squash, tomatoes, and bell peppers.
• Stuffing: use hearty whole grain bread or make a brown rice, wild rice, or quinoa stuffing instead.
• Mashed Potatoes: keep the skin on the potatoes and use 1% milk, light sour cream or low-fat Greek yogurt, and partly skimmed cheese.
• Sweet Potatoes: serve these roasted or mashed, and skip the marshmallow-topped sweet potato casserole that’s loaded with calories, fat, and sugar.

#5  Fill your plate half full with salad and vegetable side dishes first.

Vegetables have a filling effect and can help you enjoy a balanced meal without over-indulging. Fill the remaining half of your plate with equal amounts of protein (e.g. turkey) and starch (e.g. potato, rice).

#6  Enjoy your turkey with small amounts of gravy and cranberry sauce.

This will allow you to savor the natural sweetness of the turkey without too much added salt from the gravy or added sugar from the cranberry sauce. One quarter cup of whole berry or jellied cranberry sauce has 22 to 24 grams of sugar, the equivalent of 6 teaspoons of sugar!

#7  Silence your sweet tooth with fruit.

For a sweet finish to your meal, enjoy some fresh fruit that is full of nutrients, fibre, antioxidants!

The post Tips for a heart-healthy Thanksgiving appeared first on Your Health Matters.

#1 Take the guesswork out of dinner

Don’t wait until the last minute to think of what to make for dinner. Plan a few meals ahead of time on the weekend and stock up on the ingredients you need so that you don’t have to make an after-school or after-work grocery run. Looking for healthy recipes? Check out nutritious meal ideas from Eat Right Ontario.

#2 Wash and chop ahead of time

Save yourself some time and energy during the week by washing and cutting vegetables ahead of time so that they are ready to use for cooking. Portion out your meat or seafood and store it in the freezer in freezer-safe containers. The day before you want to cook, put the meat or seafood in the fridge to defrost overnight. You can also marinate the ingredients in its freezer-safe container, which means one less dish to wash!

#3 Buy ready-to-use ingredients

No time in advance to prepare? Pre-cut vegetables, canned legumes (e.g. kidney beans, chickpeas), and pre-cut raw meat are just a few examples of ready-to-use ingredients that can come in handy when you’re on a time crunch. Avoid the ingredients that have been pre-seasoned or pre-marinated though — you can do this at home in no time, and you’ll have more control over the amount of salt and seasoning.

#4 Stock up on the staples

Keep your fridge, pantry and freezer stocked with versatile and long-lasting ingredients. Carrots, onions, and celery can be kept in the fridge for a long time, and frozen vegetables are a good staple to keep on hand when you don’t have time to wash or chop vegetables. Canned no-salt-added tomatoes, canned beans, low-sodium broth, low-sodium pasta sauce, and whole grain or whole wheat pasta can be kept in the pantry and used for a quick soup, stew, or pasta. With some of these staple items, you can make a hearty and healthy vegetable bean soup in just 30 minutes!

#5 Double your recipe

Make extra portions when you’re cooking so that you can enjoy delicious leftovers for a few extra meals (and conserve energy by not having to cook every day).

#6 Use a slow cooker

Coming home to a meal that is already cooked and ready to eat means less stress and a more enjoyable dinner time — so,  let a slow cooker do the work for you! Prepare the ingredients the night before, add them to the slow cooker in the morning before leaving home, and follow the recipe. You’ll have a nice hot meal waiting for you when you get home.

The post 6 heart-healthy dinner time savers appeared first on Your Health Matters.

Prep time: 10 minutes
Cook time: 25 minutes
Makes: 4 large bowls of soup

✓ This recipe has been approved by a Sunnybrook dietitian.

Ingredients

• 1 medium onion, chopped
• 2 carrots, diced and chopped
• 1 celery stalk, diced and chopped
• 1 package of pre-washed spinach
• 1 can no-added-salt tomatoes
• 1 can white kidney beans or mixed beans, drained and rinsed
• 2 tetrapaks (900mL each) no-added-salt vegetable or chicken broth
• 2 tsp olive oil
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a soup pot over medium-high heat.
2. Sauté chopped onions, carrots, and celery for 2 minutes until slightly softened.
3. Add canned tomatoes, canned beans, broth, and stir. Bring to a boil.
4. Once the soup is boiling, turn heat down to medium, cover, and let simmer for 20 minutes.
5. Add spinach and stir to mix. Cover, and let spinach wilt for about 1-2 minutes.
6. Turn off heat and ladle into soup bowls, and enjoy with some crusty whole grain bread on the side!

  Tips

• You can substitute spinach with chopped kale or swiss chard, or even frozen vegetables
• To enjoy a heartier version, purée this soup with a hand-blender after it is cooked

The post Recipe: Vegetable Bean Soup appeared first on Your Health Matters.