Anastasia Sawka, Gloria Morgan and Junshu Zhao, clinical nutrition students at Sunnybrook, share their insights on what you can do to make sure you’re getting the nutrients you need.

How does malnutrition affect the body?

Malnutrition means the body isn’t getting enough energy, protein and essential nutrients, and is a major health concern. Malnutrition can slow down the immune system, disrupt heart rate and digestion, deteriorate vision and weaken bones. Just doing daily tasks can be difficult. When someone is hospitalized, or dealing with acute conditions like trauma or infections, malnutrition becomes even more complicated.

What are the signs?

Unintended weight loss is a common indicator, and one way of noticing is that clothes fit more loosely. Other signs include:

• decreased appetite
• lack of interest in food or drinks
• persistent tiredness or low energy levels
• struggles with everyday tasks
• difficulty keeping warm
• problems with chewing or swallowing

These signs can be subtle but shouldn’t be ignored as they may indicate underlying nutritional deficiencies that need attention. Be sure to check with your doctor if you are experiencing any of these signs.

Hospitalized patients may be asked questions to assess changes in their weight and eating patterns. Those at risk for malnutrition will receive the medical and nutritional care they need.

Will oral supplements help?

Illness and medications can sometimes contribute to a suppressed appetite, feeling full faster or noticing a change in the way foods taste. For some people, oral nutritional supplements can help prevent unnecessary deterioration and minimize potential loss of muscle mass and function. Speak with a registered dietitian or your health care team to determine if a nutritional supplement would be helpful.

Other helpful tips

If you are concerned about weight loss and low appetite, here are some things to try:

• Take a “food first” approach; focus on making simple meals you like to make eating as easy as possible.
• Opt for frequent, small meals throughout the day instead of three large ones.
• Swap out low-calorie or low-fat options for alternatives that contain healthy fats and sugars. For example, choose whole milk instead of skim.
• Keep high-calorie and high-protein snacks – like Greek yogurt or crackers with cheese –  nearby for easy access.
• Incorporate nutritious drinks between meals and before bedtime to increase your caloric and nutrient intake. For instance, try a full-fat milk hot chocolate, or protein-rich smoothie that includes ingredients like Greek yogurt, nut butter, protein powder or milk powder.

Visit Dietitians of Canada to learn more about the role of registered dietitians, or ask your doctor for a referral.

The post Malnutrition: What You Should Know appeared first on Your Health Matters.

All medications can have potential side effects. For patients taking a certain class of antidepressants known as Monoamine Oxidase Inhibitors (MAOIs), a dangerous spike in blood pressure can happen if they eat foods that are high in a substance called tyramine. Tyramine is an amino acid that is found naturally in many foods are that fermented, says Sunnybrook registered dietitian Karen Fung. Now, a new Sunnybrook recipe book is providing these patients with a safe roadmap through the kitchen.

The MAOI Diet Recipe Book is a collaborative project that Karen worked on with a team of experts at Sunnybrook, led by psychiatrist Dr. Ken Shulman. Importantly, it was also driven by a patient living with depression, Connie Reed.  Here, Connie and Karen share their thoughts on this unique resource and the impact it will have on patients worldwide.

Connie

I’ve been living with depression for the past fifteen years. Taking MAOIs has helped improve my quality of life greatly, making it much more enjoyable. Before I was prescribed these drugs, my doctor explained the importance of following an MAOI diet. There just weren’t many resources available on the subject.

During the pandemic, my friend Carol and I worked together sorting through a variety of recipes and adjusting them to MAOI diet requirements. Carol is very close to me and enjoys making meals for me but they have to be adjusted. For example, when making macaroni and cheese, we used a type of cheese that doesn’t contain tyramine. Carol and her husband taste-tested each recipe we worked on.

Karen

Having Connie and Carol’s input was integral to putting this recipe book together. It’s backed by leading Sunnybrook research and it also comes from an actual patient’s experience. Connie and Carol developed a lot of these recipes and provided many cooking tips. It’s easy for anyone to use and understand.

Dr. Shulman’s research has shown the use of MAOIs has declined significantly over the past 10 years, partly due to other medications being available. But many clinicians also avoid prescribing MAOIs because of this interaction with diet, and they may not be confident in what resources are available for patients to tap into. This is a concern as MAOIs represent the best option for some patients with treatment-resistant depression. As Dr. Shulman has noted, this recipe book is a huge step forward in providing research-based recommendations.

The book is easy to navigate and provides some important background and context. Tyramine is an amino acid that is found in various foods, but in much higher concentrations in foods that are aged or fermented. Some common foods that are high in tyramine include aged cheese, air dried sausages, kimchi, miso, sauerkraut and beer on tap.

On the flip side, the safe foods to eat while taking these MAOIs are all low in tyramine, which include fresh products. So fresh meat, fresh produce and fresh dairy products, like ricotta and feta cheese. Red wine is also safe for patients taking MAOIs.

Connie

As a patient, this recipe book has made me even more aware of the importance of the MAOI diet. It’s so helpful because it provides accessible information for patients as well as friends and families of people on the diet. If they want to cook a meal, they have a huge selection of safe recipes to choose from. In fact, it’s dedicated to the families and friends of those of us on MAOI medications, and their loving efforts to prepare delicious meals that are safe for us to enjoy.

Karen

Because there are so many myths and misconceptions out there, it’s important to rely on the experts to get recommendations, especially when people want to use this on an individual basis. From vegetarian options to hearty mains and salads to desserts, there really is something for everyone to enjoy.

The post MAOI Diet Recipe Book provides patients with a roadmap through the kitchen appeared first on Your Health Matters.

Jill Zweig is a Registered Dietitian, Diabetes Educator, Sunnybrook Academic Family Health Team.

What’s your earliest memory of food?

My mom was a great cook and I grew up in a house where we ate dinner together every night. My dad got home from work by 6:30, so dinner was a big part of our day. It was a healthy, balanced meal but never to an extreme. It’s not like we didn’t have cookies in the house.

So, you’ve always had a healthy relationship with food?

I’ve always had a healthy relationship with food and exercise, and they go hand in hand. I’m an extremely active person, and now that my kids are in their twenties, they are following my example and incorporating good habits in their own lives. I believe everything in moderation.

Even though you are a dietitian, are there temptations you deal with?

For sure. That stretch between 3 p.m. to dinner time is the toughest for me in terms of getting hungry and craving snacks. I try to reach for an apple when that happens, but I’m human and not perfect. I love chocolate so I may grab some chocolate chips or some chocolate covered almonds. As a family, we love dessert. When I make cookies or cake though, I don’t try to find a “low-fat” version. Make the real thing, but have one piece or two. As a family, we have a good sense of portions.

What’s your daily food routine?

A typical breakfast includes bran buds with blueberries and skim milk. I try not to snack between breakfast and lunch, but if I’m really hungry, I’ll reach for some almonds or dates.

Lunch can vary a bit, as I tend to go through phases. Right now, I’m having a small tortilla wrap, with cheese and veggies, as well as some plain yogurt with fruit and maybe nuts. If I’m going to work, I always pack a bag of veggies to munch on.

Today, as an adult with my own grown family, carrying on that tradition of sitting down to a family meal is really important to me. I cook dinner on most nights and really enjoy the process. My cooking isn’t fancy, but I love tasty food and have some simple recipes that I go back to a lot. Finding a balance with healthier foods — meaning including a protein, veggies and avoiding fried foods — is key. We’re not much for snacking after dinner.

How do you stay inspired in the kitchen?

It can be hard. I have to think about meal planning in advance, so I often ask my kids for ideas. Sometimes I just read through cookbooks for inspiration. I tend to shop seasonally as well, to change things up, especially with veggies. I like to start my grocery shopping in the produce aisle to see what’s on sale and in season. In the summer, we’ll BBQ a lot.

Are there any food limits in your home?

My philosophy is all about moderation. We live in a world that promotes a lot of unhealthy foods, so I’ve always felt it was important to give my kids the tools to navigate that in a healthy context. So we do keep snacks, like cookies and chips, around the house.

What’s your favourite meal?

I love Asian. Chinese and Thai food. We order it in about once every two weeks. I love the crunchy veggies and combination of sweet and savoury!

Do you see food more as utility of pleasure?

Food is pleasure, but sometimes utility. I don’t like to waste for sure.

So, what’s your best nutrition tip?

Enjoy the food you eat, choose healthier foods more often and include small portions of your favourite foods — such as chocolate cake — occasionally.

The post How to Live Like the Experts: Registered Dietitian Jill Zweig opens up about what’s on her plate appeared first on Your Health Matters.

Rena Rosenthal, a registered dietitian in Sunnybrook’s neonatal intensive care unit, works with families to provide strategies to encourage happy feeding. A happy feeder is comfortable with eating and able to enjoy food and mealtimes.

“Parents who have had a premature baby are often concerned about weight gain for their infants and children, sometimes to the point where food, and eating enough of it, becomes a huge issue,” says Rena, adding that this can also be an issue for families who haven’t had a baby in the NICU. “There are a number of steps parents can take with the goal of making meal and snack times much less stressful.”

The ultimate goal is to have your child accept new foods, and also be in tune with their body to know when they are hungry and when they are full.

It’s normal for children in their toddler years (and beyond!) to be finicky eaters. The good news? There’s a lot you can do a lot to ensure your child is ready for a lifetime of enjoying food and mealtimes.

Here are Rena’s tips for families with children from age six months right through to the teen years:

Meals are partnerships

Everyone has a role to play in the partnership, with parents deciding what, when and where to feed and children deciding whether and how much to eat. This approach sets up kids, and their parents, for success. Children learn how to enjoy a variety of foods and parents learn to respect their kids’ hunger cues.

Meals = teamwork

Include your children in planning and preparing family meals. How much your child can do will of course depend on their age. For young children, sprinkling cheese on dishes or helping distribute taco shells to each member of the family is a fun role. Involving your children in menu and meal planning is a good idea too.

Schedule meals and snacks

Make a schedule and routine and stick to it. This means no grazing between meals, and all meals and snacks should be eaten together with your child either in a high chair or seated around the table.

“But she didn’t eat anything…”

What if your kid doesn’t eat much, or anything? Don’t panic, advises Rena. Children balance themselves by eating more at one meal and less at another. Focus less on what your child is eating and more on how they feel and behave at meal times. Your child should be offered the same food as the rest of the family. Do not prepare different foods for them.

Learn to trust your child’s cues

Respect that your child will learn to know when they are hungry and when they are full. Meal times are over once your child seems disinterested in eating or starts to misbehave (for example, throwing food). They can leave the table and play quietly while the rest of the family finishes eating.

Encourage family mealtimes

Come together over food and share stories about your day. It’s also an opportunity for your kids to see you trying new foods, meaning they’re more likely to try new foods as well.

Minimize distractions

Put away all technology, turn off the TV and separate mealtimes from playtime. Toys, as well as technology like phones or tablets, should not be brought to the table during mealtimes.

Embrace messiness

Let your child self-feed, even if they’re using their hands. Allow your child to feel in control when it comes to food and eating.

Don’t play games

Avoid entertaining or playing games to get your children to eat more. Don’t praise your child for eating or show disapproval when they don’t eat. Rena suggests no pressuring, bribing or sneaking food into your child’s mouth.

Be patient

Learning how to be a happy feeder takes time and patience. The more you practice with your children, the more comfortable they will feel about making their own decisions surrounding food.

Having a child who is a picky eater can be stressful. Remember there are constructive steps parents can take to shape their children’s view of food to ensure they become happy feeders.

If you’re concerned your child isn’t growing as they should be, or you and/or your child is feeling very anxious about meal times and feeding, be sure to make an appointment with your paediatrician or family doctor.

The post Is your child a picky eater? We have tips appeared first on Your Health Matters.

When pregnant with twins, trying to get a balanced diet with enough protein, carbohydrates, calcium and energy is important for your health and your babies’ health.

Protein

Protein helps with babies’ growth and also supports your needs when pregnant. A woman pregnant with twins needs an extra 50 grams of protein each day compared to someone pregnant with one baby. What does that look like? Those extra 50 grams would be equal to 220 grams (8 ounces) of meat or eight large eggs or about two and a half cups of cooked lentils. Keep in mind that this is on top of the usual amount needed for a pregnancy with one baby. A 60 kg (132 pound) woman would need about 66 grams per day if she’s carrying one baby or 116 grams per day for a twin pregnancy. 

Carbohydrates

Your carbohydrate needs are also higher with a twin pregnancy. You should aim for a minimum of 208 grams of carbohydrates daily to help with your babies’ development, your weight gain and to prevent ketones (a chemical you make when you don’t get enough carbohydrates). This is equal to six-and-a-half slices of whole wheat bread or four cups of rice or five cups of cooked pasta or seven-and-a-half chapatis.

Calcium

Getting enough calcium is important to help with growth, as well as maintenance of bones and teeth for you and your babies. It’s also important for helping to control blood pressure during pregnancy. All pregnant women should include three to four servings of calcium daily to meet your needs. Mix and match the calcium-rich foods you enjoy to ensure you receive enough. Each of the following is considered one serving of calcium:

• One cup of milk or fortified milk alternative (e.g. soy beverage, rice beverage, almond beverage)
• 1/3 cup of cubed pasteurized cheese
• One cup of yogurt

I’m feeling really nauseous – what are some tips for eating well?

It can be challenging to eat enough food if you are feeling nauseated or if your babies are not leaving you a lot of room in your stomach to eat. Here’s my advice to help you get enough to eat:

1. Have small, frequent meals and snacks with both carbohydrates and protein, for example:
   • Fruit and cheese
   • Greek yogurt and cereal
   • Hummus and pita
   • Sandwich with a cup of milk
   • Crackers with peanut butter
2. Include protein with every meal. Protein is found in:
   • Eggs
   • Fish – choose low mercury options like salmon, rainbow trout or sardines
   • Poultry (chicken, turkey)
   • Meat
   • Legumes/pulses (beans, lentils, chickpeas)
   • Greek yogurt
   • Cheese, cottage cheese
   • Tofu
   • Textured vegetable protein (e.g., veggie burgers, veggie dogs)
   • Nuts, nut butters (e.g. peanut butter)

We also recommend you take a prenatal vitamin each day. Discuss any other supplements with your health care provider.

What about my weight gain?

Recommended weight gain in twin pregnancies is based on your pre-pregnancy body mass index (BMI). You can calculate your pre-pregnancy BMI here.

If your pre-pregnancy BMI was between 18.5-24.9 it is recommended that you gain between 17-25 kg, or 37-54 pounds, throughout your pregnancy. If it was 25-29.9, the recommended weight gain is 14-23 kg, or 31-50 pounds. If your pre-pregnancy BMI was 30 or more weight gain of 11-19 kg, or 25-42 pounds, is recommended.

As most people with twins deliver before 40 weeks gestation, weight gain earlier in pregnancy is recommended. If you are finding it difficult to gain weight or get enough to eat, ask your care provider for a referral to a registered dietitian. 

The post Eating for three: what to eat when you’re pregnant with twins appeared first on Your Health Matters.

Did anyone else hear that gem at the dinner table back in the day? Or, perhaps you say it to your kids when they glumly push those carrots around their dinner plate?

Turns out, it’s not exactly the truth. But it’s not quite a lie either, says Dr. Peter Kertes, Chief of Ophthalmology at Sunnybrook.

That’s because what’s good for you is good for your eyes, he says.

“Your eyes are a key to your health – an examination of your eyes can provide a look at your overall systemic health,” Dr. Kertes explains. “High blood pressure and diabetes can both lead to trouble in your eyes. And, eating leafy green vegetables, kale, broccoli, carrots, fish – all that good stuff – can help lower your risk of diabetes and high blood pressure, and in turn, help your eyes.”

Macular degeneration is the most common cause of blindness in the Western world. Studies have found that people with macular degeneration lose less vision if they have a diet rich with green leafy vegetables and fish, Dr. Kertes said.

“That’s been translated into clinical trials that have recommended supplements to obtain the nutrients and vitamins found in those foods to help prevent vision loss due to macular degeneration.”

That doesn’t mean everyone should be on those vitamins, he added.

“There’s no evidence to suggest that eating those things cause everyone to have better vision. The study took place among people with macular degeneration,” he said.

While there’s no evidence that eating a pile of carrots will grant you 20/20 vision, carrots do contain beta-carotene, one class of carotenoids. Beta-carotene is a naturally occurring pigment that gives carrots their orange colour. Healthy eyes do need carotenoids along with other vitamins, Dr. Kertes said.

“Vitamin A, C, zinc and lutein are all important for keeping your eyes healthy,” he said. “You get those in those vegetables I mentioned, along with fish.”

And, if you smoke, consider quitting for your eye health, Dr. Kertes said.

“Smoking cigarettes can increase your risk of macular degeneration and other eye issues,” he said.

So, will eating carrots make you have 20/20 vision? There’s no evidence of that. Is it OK to tell your kids: “Eat your veg. It’s good for your eyes”?

Absolutely.

The post What should you eat for your eyes? appeared first on Your Health Matters.

It’s important we start thinking about food – and snacks – as fuel, says Rebecca Mercer, a clinical dietitian at Sunnybrook. She answered my burning questions about those mid-afternoon munchies and more.

Sometimes I get mixed messages – should we be snacking or not snacking?

As an avid snacker myself, I believe snacking can absolutely be part of a healthy diet – but it comes down to the quality and quantity of the snacks! It’s important that the snacks are just snacks, and not the calorie equivalent of a meal. The way I like to approach snacking is really asking ourselves why are we motivated to munch … Bored? Hungry? Tired? Many different situations and emotions can trigger snacking so being mindful of what and why you are eating is a great place to start. There are different types of hunger and listening to your body can help you decide if you would benefit from a snack. This is called ‘mindful eating’. If everyone in your 11 am meeting can hear your stomach grumble, chances are you are physically hungry and could benefit from a healthy snack. If you find yourself reaching for the potato chips while you watch your favourite TV show shortly after dinner, perhaps the snack is not necessary.

Why should we see snacks as an opportunity to “fuel up”?

Nutritious snacks are a great way to fuel your body to avoid energy slumps that we often experience throughout the day. Having consistent energy levels can help prevent overeating at your next meal. Snacks are also a great way to reach our daily recommendations for different nutrients and should be viewed as an opportunity to fuel, rather than being a ‘treat’ or way to pass time. They are a great opportunity to incorporate more fruits, vegetables and other high nutrient foods into your daily diet. Next time you are reaching for a snack, ask yourself “What in this food will fuel my body and how will it make me feel after?”

What are 3 or 4 go to snacks that can give us a boost?

When I am reaching for a snack I like to look for two things: protein and fibre. Even better if you can pair them together! Protein helps us feel more satisfied after eating it, so it can prevent you from reaching for more food than you need. Fibre provides bulk to the food without adding calories, keeping us feeling fuller longer. Some snacks that provide this dynamic duo include:

• Fruit with nut butter or nuts: i.e. apple and peanut butter, banana and ¼ cup of walnuts
• Greek yogurt with berries: Greek yogurt is packed with protein
• 2 tbsp of hummus and carrot/celery sticks
• Hard-boiled eggs with a few whole grain crackers

Are there certain times when we should reach for a snack?

The first sign that you may benefit from reaching for a healthy snack is physical hunger between meals. If your stomach is growling, chances are you could benefit from a nourishing snack. If you find that you are physically hungry while at work or throughout your day, keep healthy, convenient snacks within reach to avoid purchasing or over-eating a less healthy snack.

If you are planning on hitting the gym or working out a few hours after a meal, you may benefit from having a small strategic snack to fuel your workout. Heading into a workout hungry can leave you feeling light-headed, dizzy, nauseous or sluggish – all things that will limit your physical performance. Reach for a snack that is around 100-200 calories and contains carbohydrates and protein. Some examples include rice cake with nut butter, a healthy granola bar, handful of dried fruit and nut trail mix. When purchasing granola bars, look for one with less than 8 grams of sugar and at least 5 grams of protein and 4 grams of fibre.

Snacking before exercise can provide you with the energy needed to push through, but what you eat after you work out is also important for muscle recovery, and refueling your body. Ideally, a snack or meal should be consumed within 30 minutes of exercise to fully reap the benefits of your hard work. For post-workout snacks, protein and carbohydrates are key. For snacks, reach for things like 1-cup of chocolate milk, whole-wheat pita with hummus and vegetables, 2 eggs and 1 slice of whole wheat bread.

If you know you are going to have a late night at work or won’t have an opportunity to eat your meals at your regular time having a healthy snack on hand can help ward off hunger and reduce the likelihood of grabbing anything in sight (we have all been there!). Keeping fresh fruits and vegetables, nuts and seeds and a healthy granola bar on hand can help hold you over.

Are there certain times when we should stop snacking / say no / do something else?

If you are bored, tired, anxious or stressed and not physically hungry, ask yourself whether or not you need a snack. Sometimes our bodies mistake thirst for hunger so making sure that you are adequately hydrated can help to avoid the confusion between hunger and thirst. Listening to your own hunger cues and being mindful of why you are snacking is important. If it is just boredom or stress that has you reaching for food, try a healthier coping strategy like going for a walk, enjoying a cup of tea, or going through mindfulness exercise.

Anything else you’d like to add?

Remember that food gives us energy, we need to use that energy throughout our day or else it can get stored as extra fat. All day grazing, large portions and high calorie, low nutrient value snacking is what we should try to avoid. Keep in mind that even healthy foods can pack a lot of calories. Foods like nuts, cheese and avocados are all nutritious, but do contain higher amounts of calories than foods like raw fruits and vegetables. Portioning out your snacks can help you snack smarter and avoid overindulging between meals. If you are a grazer, try to keep the healthiest, lower-calorie snacks the most visible and easiest to grab.

Happy snacking!

(Check out some good recipes from the Dietitians of Canada to get more veggies and fruit into your snacks and meals)

More Resources:

Dietitians of Canada

Eat Right Ontario 

The post To snack or not to snack (and on what), that is the question appeared first on Your Health Matters.

But, I do at the very least try to stay up-to-date about the latest in nutrition information.

Lately, though, I’ve been a more confused than ever about healthy foods. Between news stories about sugar and fats, a new Canada Food Guide, and a bunch of Netflix documentaries each claiming some kind of food group is the devil, I’m not too sure what I should be focusing my attention on and keeping off my plate.

I spoke with registered dietitian Daphna Steinberg at Sunnybrook for some help: What’s the worst for me? Sugar, salt or fat?

“This is a complicated question,” she said, kind of as I expected. “Each has it’s issues.”

Here’s what else she had to say to help us understand each of these offending groups.

What’s the issue with eating too much salt?

About 50 per cent of Canadians are what’s called “sodium sensitive”. This means that eating too much salt will raise their blood pressure, which can put them at risk of developing heart disease or strokes.

What’s the issue with eating too much sugar?

Eating too much sugar can increase your risk for developing obesity and diabetes.

What’s the issue with eating too much fat?

Fat has a lot of calories, so eating too much total fat can lead to obesity. The challenge with choosing low fat versions of foods such as yogurts or peanut butters, among other things, is that the fat is often replaced with sugar or cornstarch to maintain the texture of the foods. So just switching to low fat isn’t a great option. Another challenge with fats is the type of fat: not all fats are created equal.

Can you remind us what’s the difference between saturated, unsaturated fats, and trans fats, please?

Saturated fats (those that are solid at room temperature) are found in foods like butter, coconut oil and meat. These increase unhealthy cholesterol.

Trans fats are made from hydrogenated vegetable oils and are found in things like packaged baked goods, hard margarine and snack foods. Trans fats not only increase unhealthy cholesterol but can actually cause heart disease.

Most unsaturated fats (those that are liquid at room temperature) like olive or canola oil are healthy and may actually improve cholesterol levels.

What’s the fat in fish? That’s a good fat too, right?

Yes, that’s another healthy fat: omega-3 fat. It is an essential fat, meaning that our bodies can’t produce it so we must get it from food. We know that omega-3 fat helps to decrease a fat in blood called triglycerides and improve blood pressure. It’s found in fatty fish like salmon or trout, and also in nuts and seeds such as chia or flax.

Where can we go to find good, reliable info about this kind of stuff? I feel like every time I read an article, it says the opposite!

The mainstream news can be confusing when it comes to reports on nutritional studies. Speaking to a registered dietitian is your best, most reliable source of information for nutrition information, as we know how to interpret the science and take more than the latest headlines, but the whole body of research into account in our recommendation and make them apply to foods that individuals eat. On Eat Right Ontario and you can email a registered dietitian for free. Or, visit Dietitians of Canada for more info.

Are there any good “rules of thumb” so to speak about salt, sugar or fat?

This rule may be disappointing for some, as it’s likely what you’ve heard since you were a child: moderation in all things.

The post Sugar and salt and fats — oh my appeared first on Your Health Matters.

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.

When you have cancer, there are a few reasons why you may not feel hungry. These include:

• cancer itself
• the side effects of cancer treatment
• feeling depressed or anxious
• being put off by the smells of cooking and food
• effects of medications
• digestive upset like constipation or diarrhea
• feelings of pain and fatigue

We are going to look at a few ways to help make sure that you are getting enough food and nutrition, and how to best manage cancer-related loss of appetite.

It is very important to make sure that you continue to eat and drink often to try to keep your weight the same. This will help keep you strong enough for cancer treatments. Since it can be difficult to eat when you aren’t hungry, here are three key ways to make sure you are getting enough food and nutrition into your body:

1. Getting enough protein
2. Getting enough calories
3. Making every bite and every sip count

Getting Enough Protein

Our bodies need protein to help with healing, especially when going through cancer treatments. To make sure you are getting enough protein, try to have some at each meal and snack.

Include foods like meat (chicken, beef, pork, etc), fish, eggs, tofu, nuts and seeds, dairy products, and legumes (beans, lentils, and peas).

Getting Enough Calories

One of the best ways to make sure you are getting enough nutrition is to add in extra calories. Eating small snacks or meals frequently, choosing fluids that are higher calorie and protein drink options, and choosing higher fat foods or adding fat to foods that you eat can help.

This can be done by drizzling oil over soup, putting butter or margarine on toast before adding another topping, choosing high fat dairy and adding it to congee, oatmeal, rice pudding, mashed potatoes, and making sure if having fruit or vegetables that they are dressed up with something (e.g. butter or gravy on steamed vegetables, dip fruit into high fat yogurt or nut butter).

Make Every Bite and Sip Count

With the cancer treatment, sometimes people find they are too tired to make foods and eating large meals can be challenging. Eating more frequent meals and having easy-to-eat snacks on hand are two ways to maximize how much you are eating throughout the day.

Some grab-and-go snack ideas are: prepackaged yogurts or puddings, cheese and crackers, hummus and vegetables or crackers, fruits, trail mix, nuts, mini cans of tuna or salmon.

If eating foods is difficult, another way to make sure you are getting all the calories and protein you need is to drink them. By having enough fluids, you are also keeping yourself hydrated. Remember that anything that melts into a fluid at room temperature counts too.

Some energy fluids are: milk, chocolate milk, soy milk, nutritional supplements, ice cream, popsicles, and cream-based soups.

If you have nutrition questions, speak to your nurse or oncologist who can connect you with more help. At Odette Cancer Centre, pop into the Nutrition Resource Centre to see the nutrition technician or book an appointment with a registered dietitian.

If you are experiencing other signs or symptoms, make sure to tell your nurse or doctor.

Written by Katie Brunke and Maxine Seider, dietetic interns in the Odette Cancer Centre Nutrition Program.

The post How to manage loss of appetite during cancer treatment appeared first on Your Health Matters.