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10 Ways to Eat Better for the Planet

A tiny plant sprouting from the earth.April 22 is Earth Day! Here are 10 easy ways to eat better for the planet – today and every day!

1. Make a no-cook meal
. Try a yogurt parfait with granola and fruit on top. Pack a peanut butter sandwich for lunch. For dinner, how about a leafy green salad with grated carrots, cucumbers, tomatoes and canned fish (dig out that manual can opener from the bottom of your drawer instead of using an electric one).

2. Join the Meatless Monday movement. More energy is typically needed to produce meat compared to grains, legumes, fruit and veggies. Try a meatless meal at least once a week, like my Bean, Avocado and Corn Salad, Chickpea Lettuce Wraps, BBQ Tofu Burger or Lentil Bolognese.

3. Steam your food. You’ll conserve water by steaming rather than boiling. And here’s the nutritional bonus: steamed veggies stay tender crisp and very little vitamins and minerals are lost in the cooking water.

4. Multi-purpose your water.  I used to warm up the kids’ thermoses with hot water as I made their lunches. Instead of dumping all that water down the drain, I re-purposed the hot water to make a nice pot of green tea. Do you have “leftover” water in your kettle? Cook with it. Wash your dishes with it. Pour it into a pitcher and refrigerate it – now you don’t have to run the tap when you want a glass of cold water!

5. Reduce food waste. The food that we toss out can end up in landfills where it decomposes and produces methane gas, contributing to climate change and global warming. So buy only what you need. Store food properly, use leftovers creatively and freeze any extra food. Use all parts of the animal and vegetable whenever possible. My dad makes an incredible soup with pig’s feet! One of my all time favourite veggies is beets because I can use practically everything from root to leaf!

6. BYOC. Bring your own containers. If you’re going out for dinner, bring your own food containers for leftovers. Some coffee shops may also allow you to bring a reusable mug for take-out beverages.

7. Buy from the bulk store. It will help you buy only what you need. Plus it cuts down on all that unnecessary food packaging. Ask the store if you can bring in your own containers too so that you don’t have to use as many plastic bags.

8. Reduce your “cookprint”. Your cookprint is the amount of energy that’s needed to prepare and cook your meals. Speed up your cooking time and dial down your energy use by keeping the lids on pots. Use smaller, energy efficient appliances like a toaster oven, air fryer, pressure cooker or crockpot.

9. Be a locavore. Eat locally grown food whenever you can because it helps reduce the transportation and carbon footprint from farm to plate. Build on this idea and think about your own transportation when buying groceries. Can you walk, cycle or take transit to get your groceries?

10. Grow your own. Gardening season is right around the corner. Get outside, dig into the soil, and get planting! On my list this year are cherry tomatoes, herbs and you guessed it – beets! You’ll love the taste of home grown produce and Mother Earth will thank you for it too!

Test Your Caffeine IQ!

A person holding a mug with their left hand and using their right hand to type on a laptop keyboard.Disclosure: This post was sponsored by the Canadian Beverage Association, and I have received monetary compensation. As always, my own professional opinions and views are expressed.

Did you know that March is Caffeine Awareness Month? It’s a good time to check in on your intake and understand how to find caffeine in foods and drinks. Take this short caffeine quiz and let me know if you discovered new information!

Question #1: True or False? The maximum daily intake of caffeine for adults is the amount found in 5 cups of coffee.

Answer: False

According to Health Canada, most adults can consume up to 400 mg of caffeine per day from all sources. This is actually equivalent to about 2-3 small cups of brewed coffee (237 ml sized cups). If you’re sensitive to caffeine, you may need to consider a lower amount of caffeine. Note that people who are pregnant, trying to become pregnant or breastfeeding should limit caffeine intake to no more than 300 mg per day.

Caffeine can be found in a variety of foods and drinks. See the chart below for the caffeine content of some common sources.[1],[2]

A chart showing the caffeine content of various foods and beverages

 

 

 

 

 

 

 

 

 

 

Question #2: True or False? Natural caffeine has different properties than synthetic caffeine. 

Answer: False

You might be surprised to learn that both natural and synthetic caffeine have the same structural and physiological properties. Naturally occurring caffeine is found in plant-based foods such as coffee beans, tea, cocoa, chocolate, kola nuts, guarana berries and yerba mate. Synthetic caffeine can be added to different products like energy bars, energy drinks and soft drinks. Caffeine is caffeine, whether it’s natural or synthetic, and the effect on the body is the same.

The molecular structure of caffeine

 

 

 

 

 

Question #3:  True or False? Foods and beverages with higher levels of added caffeine will show the caffeine amount on the label.

Answer: True

Foods or beverages with higher levels of added caffeine are considered “supplemented foods.” Health Canada has developed new labelling guidelines for supplemented foods which will list the amount of caffeine per serving. By January 1st, 2026, all supplemented foods must show a Supplemented Food Facts table, and you may already see this information on food packages now.

The Supplemented Food Facts table looks similar to a Nutrition Facts table found on packaged foods. You’ll find information about the serving size, calories and different nutrients. In addition, the table includes a section called “Supplemented with” which lists all of the supplemental ingredients found in the product. The maximum amount of caffeine that can be added to a supplemented food or drink is 180 mg per single serving. In the example below, you can see that 1 can of this beverage contains 170 mg of caffeine.

A Supplemented Food Facts table for an energy drink. A caution identifier and caution box with information about who should not consume the product.

 

Supplemented foods can contain certain ingredients that should not be consumed in excess by the general population or consumed by those who are pregnant, children or other vulnerable groups. For this reason, some supplemented foods will also show a caution identifier as well as a caution box with additional information to help you decide if the product is right for you.

Question #4: True or False? Caffeine can improve exercise performance.

Answer: True

When taken before exercise, caffeine has been shown to reduce our perception of fatigue and can help us maintain our sports performance and endurance for a longer time.[3] Research shows that caffeine can be beneficial for people and athletes who engage in endurance aerobic types of activities such as running, cycling, cross-country skiing or swimming as well as activities like sprinting and jumping.[4]

Question #5: True or False? Caffeinated beverages are dehydrating.

Answer: False

Caffeine does have a mild diuretic effect so you may feel the need to urinate more often. However, remember that caffeinated beverages are mostly water, so the liquid you lose is usually offset by the amount you’re drinking. A good general way to tell if you’re dehydrated is to look at the colour of your urine. If your urine is lightly coloured, then you’re likely hydrated. If it’s dark yellow, then you may be dehydrated and it’s a good sign to get more fluids from beverages, soups, fruits and vegetables.

 

References:

[1] Health Canada 2022. Caffeine in Foods. Table: Average amounts of caffeine in food and drink, Health Canada: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html

[2] Starbucks 2025 – “Short” 236 ml Dark Roast contains 155-195 mg caffeine https://www.starbucks.ca/menu/product/479/hot/nutrition.

[3] Nutrition and athletic performance. Position paper of Dietitians of Canada, Academy of Nutrition and Dietetics and the American College of Sports Medicine (2016). https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/noap-position-paper.pdf?ext=.pdf

[4] Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4 https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4

 

Hearty Morning Oatmeal

A bowl of cooked oatmeal topped with hemp seeds, walnuts, bran cereal, blueberries and raspberries.

A bowl of cooked oatmeal topped with walnuts, hemp seeds, bran cereal, blueberries and raspberries. The bowl is on a yellow towel with a yellow spoon.

Hearty Morning Oatmeal

This hearty breakfast is packed with cholesterol-lowering ingredients like oats, walnuts, hemp seeds, bran cereal and fresh berries.
5 from 1 vote
Course Breakfast
Servings 1

Ingredients
  

  • 1/3 cup quick cooking oats
  • 1 cup skim milk
  • 1 tsp brown sugar (optional)
  • 2 tbsp All Bran Buds cereal
  • 1/4 cup walnuts
  • 1 Tbsp hemp seeds
  • 1 cup fresh or frozen berries
  • 1 scoop collagen powder (optional)

Instructions
 

  • Add oats and milk into a microwave safe bowl. Microwave for 1 1/2 to 2 minutes or follow package directions.
  • Stir in brown sugar and collagen powder (all optional).
  • Add toppings - walnuts, hemp seeds, Brazil nut, bran cereal and berries.

Notes

1. This recipe provides about 21 grams of protein and 11 grams of fibre. With a scoop of collagen, the protein is increased to 31 grams.  Adults need between 21-38 grams of fibre every day. 
2. All Bran Buds cereal (different from All Bran) contains psyllium - a special type of fibre shown to lower blood cholesterol levels. 
Keyword berries, breakfast, cholesterol, heart health, hearty morning oatmeal, nuts, Oatmeal, oats, seeds

I’m a Dietitian and found out I had high blood cholesterol…so here’s what I did to lower it

One blue dumbell beside a white, heart-shaped bowl that is filled with heart healthy foodsLast summer at my annual check-up, I found out that my blood cholesterol level was HIGH – it was over 6.2 mmol / L.

WHAT?! Honestly, I was shocked.

I eat well and have been active all my life, so what was going on?

Could it be stress?

Admittedly, I was going through a very stressful period, lasting months. According to the Heart and Stroke Foundation, stress can affect our heart health and prolonged or chronic stress (lasting months to years) can increase blood cholesterol and blood pressure.

Studies from the Medicine journal and Scandinavian Journal of Public Health found that both psychological stress and job stress can increase blood triglyceride levels as well as the “bad” LDL (Low Density Lipoprotein) cholesterol.

In addition to stress, I have non-modifiable risk factors for high blood cholesterol – I’m female, over the age of 50 and have a family history of high blood cholesterol. Interestingly, research shows that total cholesterol levels peak in women at age 55-65.

So I did these 13 things to lower my blood cholesterol

I focused on doable, daily, dietary and lifestyle actions that were simple and sustainable. I followed healthy eating principles from the Portfolio Diet, recommended by the Canadian Cardiovascular Society.

1. I consistently ate oatmeal for breakfast. Oatmeal is a whole grain and contains a special type of soluble fibre called beta-glucan which is known to reduce blood cholesterol levels. According to Health Canada, 3 grams of beta glucan fibre per day can lower total and LDL cholesterol by about 5-8%. A serving of oatmeal (1/3 cup) contains 40% of the fibre amount needed. Bonus – I added a couple of tablespoons of All Bran Buds cereal for pysllium which is another cholesterol-lowering fibre. Get my Hearty Morning Oatmeal recipe!

2. I swapped out 2% Greek yogurt for 0%. Even though 2% milk fat is considered “low fat”, I wanted to reduce my saturated fat intake even more since this type of fat can raise blood cholesterol levels. With 0% milk fat products, there is zero saturated fat. I also cut back on my portions of cheese (a source of saturated fat). Lower fat cheese just doesn’t do it for me, so I prefer to eat regular cheese less often and in smaller amounts. And I reduced my butter intake, which I really only used on freshly baked bread.

3. I ate barley on repeat. Barley is another whole grain which contains that wonderful cholesterol-lowering beta-glucan fibre. My favourite way to eat barley was in Beef Barley Soup and Barley & Butternut Squash Risotto.

 4. I made more dinners with plant-based proteins. I aimed to make at least two plant-based dinners a week. These included tofu stir-fries, baked tofu, edamame beans and lentil bolognese. Compared to animal-based proteins, plant-based proteins are lower in saturated fat plus they can add extra fibre.

5. I ate nuts and seeds every day. I used to snack on nuts in the afternoon. But whenever my work day got too busy, I’d forget about my snack. So I added nuts and seeds to my morning oatmeal so that I didn’t miss out on the heart healthy fats found in these foods. Bonus: nuts and seeds offer plant-based protein.

6. I ate fish as least once or twice a week. Salmon is my favourite for heart healthy omega-3 fats. I tried a Maple-Pistachio Crusted Salmon recipe and made a few batches of Salmon Chowder which uses canned salmon! Sometimes, canned sardines with crackers were in the rotation for lunch.

7. I ate leafy greens every day. I ate a lot of veggies already, but paid extra attention to leafy green veggies. Not only is this important for my brain and eye health, but also for heart healthy nutrients like magnesium. My go-to greens were Sautéed Mushroom & Spinach Salad, and Beet Salad with Goat Cheese and Arugula.

8. I enjoyed fruit for dessert…most of the time! I love dessert, especially when it’s home-made! Most of the time, I opted for fresh berries or a small piece of dark chocolate. I didn’t deprive myself of rich desserts though – I just saved them for special occasions and enjoyed a smaller portion.

9. I built in daily physical activity. Using my home exercise equipment, I was active daily. And I’d walk the dog at least once or twice every day. On vacations, I purposely planned cycling and hiking excursions. To dial up the intensity and variety of my workouts, I joined a gym. I created a great training routine combining cardio, strength, balance and flexibility.

10. I prioritized sleep. Sleep was key to my stress management. My sleep routine involved quiet time, reading, stretching and deep breathing. I aimed to get at least 7-8 hours of sleep each night.

11. I took time off from social media. While fun and entertaining, social media can also be draining and damaging to mental health. When I started comparing myself to the images I was seeing, I knew it was time to take a break. Now, I set limits on what I watch and how often I even go on social media.

12. I listened to more audio books. I love learning and always looked forward to my “me time” with a good audio book. These days, I’m learning a new language!

13. I went outside every day. No matter what the weather, I stepped outside, often with puppy at my side. Fresh air and a good sweat are such great stress busters!

And now, 6 months later…

My total blood cholesterol has dropped 12% and is in a good range. I’m still going strong with each of the 13 actions above.

There are many risk factors to high blood cholesterol, including diet, physical activity, stress, age, gender, family history, smoking and alcohol. If you’re trying to make changes, ask yourself what actions you can realistically do – and more importantly – maintain over time. Are there any ideas above that you can try? Every small action adds up! For more information, check out the Heart and Stroke Foundation.

 

Note: This information is for educational purposes and not intended to replace the medications and / or recommendations advised by your health care professional. My results may be different from your’s. Please reach out to a dietitian for personalized dietary advice.

 

 

 

Eat More Fruits & Veggies BINGO

A BINGO sign with animated carrot, avocado, eggplant and red pepperAlright, we all know that eating fruits and veggies are good for you. In fact, eating at least 5 servings of fruits and veggies every day can lower your risk for health problems such as heart disease and type 2 diabetes.

The problem though is that most of us aren’t eating enough fruits and veggies. New data from the Canadian Risk Factor Atlas, released by the Public Health Agency of Canada shows that almost 71% of adults have low fruit and veggie consumption. Put another way, less than 30% of us are actually getting enough!

So, I’ve created a fun “Eat More Fruit & Veggies” BINGO card below with easy ways to eat more fruits and veggies throughout the day. Feel free to print the BINGO card for yourself and your family, or have fun making your own BINGO cards!

A BINGO card with 9 squares. Each square has a tip for eating more fruits and veggies.

Need some recipe inspo? Try these recipes:

Chicken Quinoa Salad

Beet Salad with Goat Cheese & Arugula

Black Bean, Corn & Avocado Salad

Beef Barley Soup

Air Fryer Chicken Fajitas

Nutrition Tip of the Month: Consider Nutrition by Addition

A person stirring mushrooms and peppers in a fry panAs we begin the new year, some of you may be thinking about changing your eating habits. The typical behaviours I hear involve cutting out certain foods or ingredients, such as cutting out sweets, cutting out snacks or cutting out fried foods.

This month, I invite you to try a different mindset and consider nutrition by ADDITION. This is a way of eating that puts the focus on ADDING nutritious foods to your meals, rather than focusing on eliminating foods. Nutrition by addition is empowering because it prioritizes what you can eat and what you can do, rather than what you can’t. It helps you see food as nourishing and enjoyable, not something that needs to be feared. Overall, nutrition by addition can improve the nutritional value of your meals and help you build a positive relationship with food.

Here are some ideas to get you going.

To eat more fibre in your day…

  • Add mushrooms and peppers to a stir-fry or pasta dish.
  • Add a can of kidney beans to a soup or salad.
  • Add a handful of nuts to your snack.

To eat more protein at breakfast…

  • Add hemp seeds to your hot oatmeal.
  • Add Greek yogurt in a smoothie.
  • Add an egg or a slice of cheese on a toasted bagel.

To eat more veggies…

  • Add tomatoes to a sandwich.
  • Add sliced cucumbers to a grain bowl.
  • Add a salad with dinner.

What else can you ADD to your meals to boost the nutrition? Let me know in the comments.

What are some trigger foods in Pollen Food Allergy Syndrome?

A yellow caution sign that reads "Allergy Season ahead".

Pollen Food Allergy Syndrome (PFAS) is a type of food allergy and is also called Oral Allergy Syndrome (OAS). With a PFAS, people who have a pollen allergy experience symptoms such as an itchy mouth or itchy throat when eating certain types of fresh fruits, vegetables, legumes and tree nuts. The proteins found in these foods are similar to the proteins found in pollen and causes a “cross-reaction.” The allergic symptoms can occur within a few minutes after eating the trigger food. The allergic symptoms can happen any time of the year, but tend to be worse during pollen seasons.

Trigger Foods 

The trigger foods depend on the pollen season and can also vary from person to person. Use the lists below as a guide to determine which foods may trigger your allergic symptoms. Not everyone with pollen allergies will have PFAS symptoms. Someone may have symptoms only with some foods. There’s no need for you to completely avoid all of the trigger foods if they are not causing any symptoms.

SPRING 

If you are allergic to BIRCH, you may have allergic symptoms when eating: 

  • apple, apricot, carrot, celery, cherry, kiwi, parsley, peach, pear, plum
  • almond, hazelnut, soybean, peanut see your doctor, an allergist or go to the hospital if you notice mouth or throat itching from these foods as it may be a sign of a more serious allergy. According to Food Allergy Canada, it is possible though not common for PFAS to lead to anaphylaxis.

SUMMER

If you are allergic to TIMOTHY and ORCHARD GRASS, you may have allergic symptoms when eating: 

  • orange, peach, tomato, watermelon, white potato

LATE SUMMER / FALL 

If you’re allergic to RAGWEED, you may have allergic symptoms when eating:

  • banana, cantaloupe, cucumber, honeydew, watermelon, white potato, zucchini

FALL 

If you’re allergic to MUGWORT, you may have allergic symptoms when eating: 

  • bell pepper, broccoli, cabbage, cauliflower, chard, garlic, onion, parsley

(Source: Food Allergy Canada; American Academy of Allergy, Asthma & Immunology)

What to do if you have Pollen Food Allergy Syndrome (PFAS)

  • Keep track of which foods and which varieties of the food trigger your allergic symptoms. For example, if you have a birch allergy, you may only have symptoms with certain varieties of apples. Or you may have symptoms with apples but not with peaches.
  • Cook or heat the trigger food before eating. Heat changes the protein structure of the food and may lessen symptoms. Avoid eating the trigger food fresh or raw.
  • Peel the fruit or vegetable before eating since the protein is often concentrated in the skin. You can also try canned versions of the food.
  • See your allergist or health care professional for additional advice if you have symptoms when eating peanuts or tree nuts.

The information in this blog is intended for educational purposes only and does not replace the advice recommended by your health care professional.

Nutrition tip of the month: Get enough protein at breakfast

A plate with two eggs and saladAre you getting enough protein at breakfast?

Many of us are not. Aim for 20-30 grams of protein at this meal. Not only will this help you feel full throughout the morning, but it will also play a role in maintaining your muscle mass.

Here are 6 protein-packed breakfast ideas.

1. Eggs – Start with 2 large eggs. Whip up some scrambled eggs or an omelet with veggies. Top with about 1/4 cup grated cheese. Pair with a salad (yes, salad for breakfast!) or roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Bowl – Make your favourite smoothie bowl with 3/4 to 1 cup of Greek yogurt. Sprinkle on a small handful of nuts / granola and your favourite fruit. Easy! 20-30 grams of protein.

3. Grilled Cheese and Ham Sandwich – All you need are 2 slices of whole grain bread + 2 slices of cheese + 2 slices of ham or other lean meat. Done! 20-30 grams of protein.

4. Protein Smoothie – Make your favourite smoothie with high protein milk and / or add a scoop or more of protein powder. Read the nutrition information on the protein powder since they can range from 6 to 30 grams of protein per scoop.

5. Protein Pancakes – Check out your grocery store or online for protein pancake mix.  Team it up with a small glass of fortified soy beverage or milk. 20-30 grams of protein.

6. Creamy Oatmeal – Make a bowl of hot oatmeal with fortified soy beverage or milk instead of water. Stir in a tablespoon of nut butter and top with 1-2 tablespoons of chia seeds, hemp seeds or pumpkin seeds. 20 grams of protein.

What’s your favourite protein-packed breakfast? Let me know in the comments.

Tip of the Month: Stay hydrated

A person holding a glass of water In the colder months, we don’t always remember to stay hydrated. Sweat evaporates quickly in the cold, so you may not feel like you’re sweating a lot. What’s more, we don’t sense our thirst very well in the cold. The fact is, dehydration can occur in the winter and it can have a negative effect on your mood and energy.

Here are 6 tips to help you stay hydrated:

  1. Drink water throughout the day – when you wake up, during/after exercise, with meals and snacks, and even when you’re active outdoors.
  2. Fill up a water bottle or mug with water. If you need a little extra flavour, add sliced cucumbers or citrus. Bring the water bottle to your work station or keep it in your purse/backpack so that it’s visible and readily available.
  3. Drink warm fluids. Sometimes it’s easier to consume warm fluids during the winter. Try a latté, hot chocolate, hot tea or bowl of hot soup. They can be so comforting on a cold, chilly day.
  4. Enjoy a variety of fruits and veggies which have a high water content. Some great options are apples, pears, berries, melons, broccoli, tomatoes, zucchini and lettuce.
  5. Set a timer to drink water. Or plan to drink 1/2 cup to 1 cup of fluids for every hour that you’re awake. Don’t wait until you feel thirsty. The amount of water that you need daily can range between 11-15 cups, and varies depending on your activities and sweat levels. This can include drinking water as well as the fluids from food and other beverages.
  6. Check your urine. If you’re well hydrated, your urine should be clear or light yellow.

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

Foods to add to your plate for the winter

Sue is talking to TV host Kelsey McKewan with a table full of foodDuring the winter, we often face a dip in temperatures, wind chill and a lack of sunshine. To stay healthy and happy, try adding these nutrients and foods to your plate.

Click here to watch my national TV interview on this topic.

 

Vitamin D

Vitamin D benefits our bone health, immune function and mood.  Research shows that low vitamin D status is associated with depression. Often called the “sunshine vitamin”, vitamin D can be made when our skin is exposed to ultraviolet B rays from sunlight. However, during our Canadian winters with shorter days, there isn’t enough sunlight for this to happen. And even if we are outdoors, we’re usually all bundled up to stay warm. In fact, the risk of vitamin D inadequacy can double during the winter, compared to the summer.

From October to March, it’s advisable to take a vitamin D supplement, especially if you’re over the age of 50. Health Canada suggests 400 IU of vitamin D per day while other organizations such as Osteoporosis Canada recommend a higher supplement dose if you’re at high risk for osteoporosis.

What you can do: In addition to taking a vitamin D supplement in the winter, add these vitamin D-containing foods to your plate: fatty fish (e.g. salmon, artic char, canned sardines), eggs, mushrooms, milk and fortified plant-based beverage.

Whole grains

During the dark, cold wintry days, it’s easy to feel a little blah. You probably already know that eating whole grains can lower your chances of developing heart disease. But did you know that whole grains can boost your mood too?

Carbohydrate foods – like whole grains as well as legumes, fruits and vegetables – triggers our body’s production of serotonin which is a hormone that helps us feel calm, relaxed and happy. The key is to enjoy carbohydrates WITH protein. In protein foods, there’s a specific amino acid called tryptophan which is needed to make serotonin.

What you can do: Pair whole grains with protein to make delicious meals. Try a sandwich made with whole grain bread and grilled chicken or egg. How about a bowl of oatmeal with nuts and seeds? For pasta salad lovers, stir in a can of beans. My favourite pairing is quinoa with salmon – not only does salmon provide vitamin D, but it also is a fantastic source of  heart healthy and mood-boosting omega-3 fats.

(Learn more about tryptophan in my blog: Does eating turkey make you sleepy?)

Vitamin C

Vitamin C is just one of the many nutrients needed for a strong immune system, especially during cold and flu season. Research shows that getting enough vitamin C can reduce the duration of a cold by 8%. A single orange offers your daily quota for vitamin C, and so does 1 cup of fresh/frozen strawberries, 1 cup of broccoli, 1/2 red pepper or 1-2 kiwis. Vitamin C also plays a role in producing collagen to support skin health.

What you can do: Think beyond oranges for vitamin C. For variety, also try grapefruit, tomatoes, cauliflower, Brussels sprouts and potatoes.

Dark Leafy Greens

Canada’s Dietary Guidelines actually recommend eating one dark green vegetable every day. Fibre, folate and magnesium are a few of the notable nutrients found in leafy greens. Magnesium is actually important for stress management. When we’re stressed, levels of cortisol (the stress hormone) rise. Magnesium works to reduce cortisol levels. Some magnesium superstars are spinach, kale, bok choy, romaine lettuce and Brussels sprouts.

What you can do: Add leafy greens to soups, smoothies, stews, salads and casseroles. Magnesium is also found in other foods like nuts, seeds, whole grains and DARK CHOCOLATE! A 40 gram portion (1.5 ounces or 3 squares) of dark chocolate contains about 25% of your daily requirement for magnesium. Enjoy!

 

Written by Sue Mah, MHSc, RD, PHEc, FDC, award-winning dietitian, Nutrition Solutions Inc.

 

 

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