According to Canada’s Food Price Report 2023, produced by Dalhousie University, consumers can expect a five to seven percent increase in the price of food this year – with items such as vegetables, dairy and meat seeing the biggest hikes.

That means that this year, an average family of four is expected to spend as much as $16,288 per year on food – about $1,065 more than what they spent in 2022.

Food inflation is a stark reality that can make eating healthy and nutritious meals that align with Canada’s Food Guide more challenging than ever, especially for people living on low or fixed incomes.

At the latest Sunnybrook Speaker Series, Registered Dietitian and Certified Diabetes Educator Karen Fung discussed ways to cope.

Menu planning, budget-conscious shopping and preparing ingredients and dishes in advance can help people save money, reduce waste and get more bang for their buck from their food.

One strategy Karen advised is to plan out three to five recipes a week, ideally ones that use locally available and seasonal vegetables and fruits. These tend to be less expensive, tastier and more nutritious than imported produce.

At the same time, she said, it is important to consume a variety of different-coloured foods – to “eat the rainbow” – and given Canada’s climate, this sometimes means relying on imported produce. Frozen fruits and vegetables are a great, budget-friendly option in this case.

Karen also shared tips for stocking up on pantry items such as whole-grain pasta, lentils, beans, canned tomatoes or broths – items that can easily be combined with vegetables on hand (including frozen) or leftovers for a quick soup or stew.

Keeping an eye on grocery stores’ weekly sale items or using apps that list flyer deals is a good place to start, she said. Many stores also have price match policies or offer rain checks when sale items are out of stock – both useful ways to save some money at the checkout aisle.

Noting an item’s unit price (the price per standard unit of measurement) as opposed to its sticker price when deciding between similar products in different size packages can be helpful too.

And don’t forget to arrive at the grocery store with a shopping list in hand and a full stomach, Karen said, as these will help to avoid overspending on unhealthy snacks or pricey items.

And what about once you’re home from the store?

Karen said batch cooking is a great way to ensure you have leftovers you can turn to later on. One-pot casseroles and sheet pan recipes save on preparation and cleaning time.

And labelling and freezing perishable items so they’re ready when you need them at a future date is a tried but true technique as well. Most items can be safely stored in the freezer for three to six months.

» Check out more tips from Karen Fung

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The purpose of supplements

It’s important to remember the purpose of supplements when considering whether to start taking them.

“They are designed to supplement when you’re unable to meet nutritional requirements or needs, or if you have changed needs,” says Karen. “It could be certain medical conditions like cancer, or higher protein intake because of dialysis, or if there are certain dietary restrictions.”

In many cases, though, supplements are not a necessary addition.

“Most Canadians can get what they need from a healthy, balanced, full-variety diet,” says Karen. “That’s what Health Canada and Canada’s Food Guide are meant to do—make sure that most Canadians are able to meet their nutritional needs without having to take anything else.”

And when it comes to meeting nutritional needs, Karen says it’s not about hitting numbers perfectly.

“It’s not that we have to hit a certain level [of nutrients] or that our bodily functions significantly suffer if your daily intake is not meeting daily requirements every single day. We are quite adaptable.”

And even if there are restrictions because of tolerance or preference, Karen says with some creativity and organization, there are likely ways to get nutrients from other foods.

For individuals with strong preferences, allergies or other restrictions, Karen recommends seeing your doctor and or dietitian to find out if a supplement could help you meet your nutritional needs.

What to consider before starting a new supplement

Even though nutritional supplements can be purchased at any grocery store, health-food store or even online, Karen says it’s still important to do your research, including visiting your family doctor or a dietitian, before starting a new supplement.

There may be possible interactions for you to consider, for example.

“Supplements can interact with each other. A classic example is iron and calcium compete for absorption,” Karen says. “So, a woman in her child-bearing years might want to replenish iron, but if she’s also supplementing with calcium, she’s at risk for not absorbing as much iron as she’d want to.”

Omega-3 fats 

Supplements are also an added cost and don’t necessarily undergo the same regulations as medications, which can affect the quality and effectiveness of active ingredients. That means you might not be getting the nutritional boost you want.

So, for Omega-3 fats, which many Canadians pay attention to for heart health and are readily available in capsules, Karen says —for heart-health benefits— the best option is to get Omega-3s from food. There have been recent updated recommendations (from the Canadian Cardiovascular Society) that over-the-counter Omega-3 supplements are not recommended for cardiovascular disease.

“Our best sources of Omega-3 are from fatty fish, but if we don’t eat fish, we can definitely get enough from plant sources,” Karen says.  “We just need to intake it daily [from plant sources] because we need to convert it into a slightly different format for its health benefits.”

Plant sources of Omega-3 fats can include flax seeds (or oil), chia seeds, hemp seeds or walnuts.

“This is an example of having a preference restriction. You might not like fish, you might be allergic to fish, but there are other ways to consume the nutrients without having to add a supplement,” Karen says.

Vitamin D

Karen says the one supplement that is recommended for all Canadians is vitamin D.

“You should supplement in a pill or drop form,” she says. “Health Canada recommends it as a supplement for Canadians.”

For advice on the proper dosage, you can speak to your doctor.

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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.

1.     Pulses are incredibly nutritious.

Pulses have been referred to as a “superfood” for many reasons.  They are an excellent source of protein, making it a suitable replacement for meat in vegetarian and vegan meals.  Unlike most proteins, they are also rich in fibre.  One-half cup of pulses provides 7-17g of dietary fibre, a nutrient that most Canadians are lacking (fibre requirements are 25-38g per day).  In addition, pulses are a good source of B vitamins, iron, potassium, magnesium, and zinc.

2.     Pulses are quick to prepare and affordable.

In our fast-paced society, what can be more appealing than a fast, yet healthy meal?  Dried pulses can be soaked overnight and ready to eat the next day.  Canned pulses just need to be drained of the liquid and rinsed under the tap to reduce the sodium content.  And if that doesn’t have you convinced, maybe its price will.  Given the rising food prices, using pulses in place of meat could help reduce your grocery bills.  Enjoy them as a part of your soup, salad, humus, falafel, dahl, chili, burrito, and more!

3.     Pulses are key foods in healthy diets.

Thanks to its high fibre and protein content, low fat, and low glycemic index, pulses have been scientifically proven to be beneficial for our health.  Pulses are featured in some of the best evidence-based dietary patterns including the DASH, Mediterranean, low glycemic index, and vegetarian diets.  In these diets, pulses are usually included at least 2-3 times per week.  These diets can help prevent and manage cholesterol, blood pressure, metabolic syndrome, and diabetes.

4.     Pulses keep our soil fertile and healthy.

Pulses are the edible dried seeds from the pods of legume plants.  These plants are natural nitrogen fixers, meaning they take nitrogen from the air and replace them in our soil.  Many are concerned about the quality of our soil as it can affect the nutritional quality of our food. Less fertile soil also requires more use of nitrogen fertilizers to grow our crops.

5.     Pulses contribute to a sustainable world.

Sustainability and climate change are hot topics and will continue to challenge each and every one of us if we choose to ignore it.  Pulses play an integral role in supporting environmental and social sustainability.  It requires less non-renewable resources such as water to grow, and has a smaller carbon footprint compared to other proteins such as meat which helps to reduce greenhouse gas emissions.  Choosing pulses over meat more often also supports food security for more people.  Over 8% of Canadians are food insecure, meaning they do not have access to the healthy, accessible foods they need.

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