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10 Ways to Eat Better for the Planet

Posted on April 2, 2025

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!

Posted on March 8, 2025

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]

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.

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 1^st, 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.

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

The Surprising Nutritional Benefits of Sardines!

Posted on November 17, 2024

I’m just back from my vacation to Europe and FELL IN LOVE with sardines! They’re a staple food particularly in Portugal. I feasted on grilled, fresh, large sardines as well as the smaller, canned ones known as “conservas.” Honestly, I probably ate sardines at every other meal.

Portugal has a rich history of sardine fishing and canning along the coastal communities. Hundreds of decorated canned sardines could be found at the Mercado do Bolhão (market) in Porto (see photo above). And in Lisbon, we visited a store called “Fantastic World of Portuguese Sardines” dedicated solely to various flavours of the canned delicacies.

When I returned home, I looked up the nutritional profile of sardines and was wowed by what I found!

Protein

I knew that sardines contained protein, but what surprised me just how much! A small tin, about 100 grams of canned sardines in olive oil contains up to 25 grams of complete protein. That’s the same amount found in a similar serving of meat, fish or chicken.

Calcium

Believe it or not, there can be up to 30% of your days’ worth of calcium in a 100 g serving of canned sardines. The catch (pardon the pun!) is that you have to eat the tiny, soft bones (as is the case with canned salmon). If you skip the bones or buy boneless sardines, the calcium content is only about 10% of the Daily Value.

Vitamin D

Not many foods naturally contain vitamin D. Sardines are an excellent source of vitamin D, so stock up over the winter months when we can’t make enough vitamin D from the sun!

Omega-3 fats

Salmon is often the poster child for omega-3 fats, but sardines are another top source of these heart healthy fats. Omega-3 fats are good for the heart and good for the brain.

Selenium

Selenium is a mineral that acts as an antioxidant to help protect against different diseases like cancer and heart disease. The amount of selenium varies from brand to brand of sardines, and can be as high at 100% of the Daily Value.

And more!

Sardines also contains vitamin B12, potassium, iron, choline and zinc. Since there can be added salt, check the Nutrition Facts table for the sodium content. At less than $3 per package, take the opportunity to enjoy this nutrition powerhouse in a salad, on toast or in a pasta dish!

10 Innovative Products from the CHFA NOW Show

Aside

A couple of weeks ago, I attended the CHFA NOW show (Canadian Health Food Association Natural Organic Wellness). It’s Canada’s biggest trade show and conference dedicated to natural health, organic and wellness products.

Here are the top 10 products that caught my eye! (Note: these are product highlights only and not intended as product endorsements.)

1. No / Low-Alcohol Beverages

I had the opportunity to taste test an alcohol-free Riesling. The verdict? Loved it! According to recent info from Statistics Canada, millennials and Gen Zers are most likely to refrain from drinking alcohol, and it’s these demographics who are really driving the no / low alcohol trend. No alcohol beer was also featured at the show.

2. Bone Broth Hot Chocolate

The bone broth trend has been kicking around for a while now. The nutritional value of bone broth varies depending on the ingredients and how it’s made. This bone broth hot chocolate comes in a sachet and is made by adding a cup of hot water or hot milk. Each serving contains 14 grams of protein. I had a sip and quite enjoyed it. The product lineup also includes bone broth matcha and bone broth coffee.

3. Bedtime drink

No one can argue the importance of a good night’s sleep for health and wellness. A new beverage called “Straight Zzz” is a lightly carbonated drink made with subtle lavender and chamomile notes. Each 355 mL serving contains 100 mg of magnesium (which is within your daily requirement) and 23 mg of L-theanine (a type of amino acid). Both magnesium and L-theanine can help with relaxation. This contains about the same amount of L-theanine found in a cup of green tea. (This product was #gifted to me and I haven’t yet tried it.)

4. Protein Puffs

The first three ingredients in these snacks are egg whites, lentil protein and lentil flour! There’s also pea flour. The puffs are baked, not fried, and gluten-free. They have the texture of a “cheesie” snack. A serving (about 1 cup) of the Sour Cream and Onion flavoured puffs contains 12 grams protein, 3 grams fat, 0 grams saturated fat, 2 grams fibre and about 14% DV (Daily Value) for sodium. A sample was #gifted to me. I gave them a try and quite enjoyed them.

5. Cinnamon Churro Puffs

Another innovative snack, these puffs are made from all plant-based ingredients like cassava starch, butternut squash, rice and sorghum. Paprika is used for colouring. There’s only 1 gram fibre per serving, 2 g protein and 7 g fat, but the sodium is low at 8% DV (Daily Value.) Overall, the puffs weren’t bad. They were very crispy and I would have liked a bit more cinnamon flavour.

6. Protein Ramen

Although I don’t often eat these noodles in a cup, I was intrigued by the protein content. Each cup contains 20 grams protein, derived from pea protein. As with many soups, the sodium is quite high at 49% DV (Daily Value) and there’s also quite a bit of fat – 14 grams.

7. Chocolate with Protein

Now that you’ve read about pea protein being added to snacks and ramen, guess what? Yes, you guessed it – pea protein in chocolate. I tasted a 44% dark chocolate bar with pea protein. There’s 5 g protein in a 25 g chocolate bar. It wasn’t too sweet and I did notice a somewhat beany aftertaste. It may be an innovative option for those looking for a “healthy indulgence.”

8. Dried Fruit Chips

With a factory out west in Squamish, British Columbia, these dried fruit snacks are made from up-cycled fruit. I love the concept of reducing food waste and this product checks the box. The drizzle of chocolate adds a little decadence to the dried oranges. Other flavours include dried kiwis, dried pineapples and dried mangos.

9. Sustainably made Sodas and Ciders

The Lasser family grows apples and fruit in the Similkameen Valley of British Columbia. Millions of pounds of fruit from their orchards are deemed “ugly”and not pretty enough to be sold in stores. From farm to bottle, these fruit are upcycled into sodas and ciders. The product brand “Lass Chance” is a nod to the family name. Great tasting, and the product names are just too cute: Apple-y Ever After, Life’s A Peach, Picture Pear-fect, and Dreams do Plum True!

10. Flax Milk

What makes this beverage stand apart from other plant-based beverages is the fact that it contains phyto-estrogens and omega-3 fat. Each serving contains 15 grams of flax which translates to 3 grams of ALA (the plant-based omega-fat.)It’s fortified with calcium, vitamin A and vitamin D, essentially on par with what you’d find in a cup of cow’s milk. The protein in flax milk is a bit lower (4 grams) and the fat is a little higher due to the omega-3 content. I tried both the unsweetened and vanilla flavours and thought it tasted refreshing.

To see more product innovations from the CHFA NOW show, check out my short Instagram videos: Part 1 video, Part 2 video.

Research recap: Eating cruciferous veggies lowers blood pressure

Posted on September 9, 2024

A recent article published in the journal BMC Medicine found that eating cruciferous veggies such as broccoli and cauliflower are better than root veggies when it comes to lowering your blood pressure. Here’s what you need to know about the study.

Background

Scientists from the Nutrition and Health Innovation Research Institute at Edith Cowan University in Australia recruited 18 adults aged 56 to 72 years who had mildly high blood pressure (systolic blood pressure of 120-150 mmHg).

The participants were divided into two groups. Group A received soups for their lunch and dinner meals made with a total of 300 grams (about 4 servings) of cruciferous vegetables such as broccoli, cabbage, cauliflower and kale. Group B also received soups for their lunch and dinner meals, but these were made with 300 grams of root vegetables like carrots, potatoes, sweet potatoes and pumpkin. Both groups ate these soups (without adding any extra salt) for two weeks in addition to their usual breakfast and snacks.

The participants then went back to their usual diets for two weeks and then the researchers switched the soups. So Group A now received the root vegetable soup for two weeks and Group B received the cruciferous vegetable soup for two weeks. The participants’ blood pressure was measured several times every day throughout the study.

What the study found

The study found that eating about four servings of cruciferous veggies every day significantly lowers systolic blood pressure by 2.5 mmHg. While this seems like a small impact, it actually translates to a 5% lower risk of heart disease!

The bottom line

One limitation of the study is that it involved a very small number of participants which were predominantly Caucasian females. However, it was the only study in humans to show improvements in blood pressure after eating cruciferous veggies for just a short period of time. This beneficial effect may be due to special compounds called glucosinolates which are only found in cruciferous vegetables.

Since high blood pressure is a leading risk factor for heart disease, it’s a good idea to include cruciferous veggies regularly in your meals. There are lots to choose from: arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radish, turnips and watercress.

Here are a few recipes you can try:

Beet Salad with Goat Cheese and Arugula

Beef & Bok Choy Stir-fry

Roasted Brussels Sprouts

Quinoa Salad with Beets, Oranges and Arugula

Sautéed Mushroom and Spinach Salad

Posted on August 27, 2024

A white bowl filled with spinach, mushrooms and red onion.

Sautéed Mushroom and Spinach Salad

A simple yet flavourful salad! Enjoy as a side dish or add your favourite protein to make it a meal!

Print Recipe Pin Recipe

Course Salad

Servings 4

Ingredients

2 tsp canola oil
6 cups baby spinach (washed and dried, if needed)
227 grams button or cremini mushrooms, sliced (about 10 large mushrooms)
1/2 small red onion, thinly sliced
salt and pepper to taste
1 1/2 tbsp olive oil
1 tbsp balsamic vinegar

Instructions

In a large skillet, heat oil on medium-high heat.
Sauté mushrooms for about 5-7 minutes until browned, adding salt and pepper halfway through cooking.
In a large bowl, add spinach leaves. Toss in mushrooms and onion slices.
Mix olive oil and balsamic vinegar together in a small jar. Shake and drizzle over salad just before serving.
Option: Add any extra veggies (beets, tomatoes, cucumbers, etc.) you have on hand and sprinkle with feta cheese - delicious!

Keyword spinach, spinach mushroom salad, spinach salad

Plant-based food innovations

Posted on May 3, 2024

According to Statista, 50 to 72% of Canadians say that it’s a positive choice to eat more plant-based foods. Food companies are listening. At this year’s Restaurants Canada show in Toronto, plant-based food innovations were indeed THE biggest trend.

Here are a few of the plant-based foods I spotted at the show.

Ecoideas – Plant-based Chunks

These dried chunks are vegan, gluten-free and made from organic fava and pea protein concentrate. After soaking the chunks in hot water, they’re ready to use in recipes. The company also produces plant-based crumble and jackfruit cubes/shreds.

Nutrition info for 3/4 cup serving: 130 calories, 1.5 g fat, 11 g carbohydrates, 5 g fibre, 1 g sugars, 19 g protein, 0 mg cholesterol, 180 mg sodium, 15% DV potassium, 4% DV calcium, 19% DV iron (DV= Daily Value).

PLANT UP – Plant-based Shawarma Bites

Made from soy protein and chickpeas, these little bite snacks pack in a blend of Middle Eastern flavourings. The company partnered with chefs around the world to create a range of products including plant-based Asian dumplings, Thai Basil Chik’n, and Butter Chik’n Bites.

Nutrition info for 7 plant-based Shawarma bites: 150 calories, 7 g fat, 24 g carbohydrates, 2 g fibre, 3 g sugars, 8 g protein, 0 mg cholesterol, 420 mg sodium, 1% DV potassium, 2% DV calcium, 19% DV iron (DV = Daily Value).

Plantropy – Jackfruit Pepperoni

Jackfruit is a tropical fruit with a meat-like texture. It’s a common ingredient used in plant-based alternatives to meat. Pea protein is added to boost the protein content. The company also offers jackfruit dumplings, nuggets, kebabs and pulled jackfruit.

Nutrition info for 20 pepperoni slices: 180 calories, 14 g fat, 9 g carbohydrates, 2 g fibre, 6 g sugars, 5 g protein, 0 mg cholesterol, 430 mg sodium, 7% DV potassium, 3% DV calcium, 17% DV iron (DV= Daily Value).

Woop 4 – Plant-based Fish

Made from rice protein, canola oil, flaxseed oil and konjac, this fish alternative requires no cooking. Sweet potato and carrot powder are added to mimic the colour of fish. The product is marked as allergy-free and can be used in sushi, sashimi and poke dishes.

Nutrition info for 125 g serving: 120 calories, 9 g fat, 4 g carbohydrates, 0 g fibre, 1 g sugars, 5 g protein, 0 mg cholesterol, 180 mg sodium, 1% DV potassium, 10% DV calcium, 7% DV iron (DV= Daily Value).

Are you interested in eating plant-based foods? Would you try these products? Let me know in the comments.

This information is for educational purposes only. This is not a sponsored post and not intended to be an endorsement of these products.

What’s OATzempic and does it cause weight loss?

Posted on April 15, 2024

In case you haven’t heard, OATzempic is the latest viral trend on Tik Tok!

It’s a play on words with Ozempic, which is a prescription medication for some people with diabetes that happens to cause weight loss. OATzempic is a drink made from a cup of water, half a cup of oats and some lime juice. That’s it. And it’s being used by Tik Tok enthusiasts as a quick weight loss drink and meal replacement.

Does OATzempic cause weight loss?

Probably. The truth is that OATzempic only contains about 180 calories, 5 grams of fibre and not much protein. Because it’s likely a lot lower in calories than your typical breakfast or meal, you’re probably going to lose weight simply due to the caloric deficit. The real question is – will this be sustained weight loss, or will you gain the weight back once you stop drinking this concoction?

Sue’s advice

OATzempic doesn’t contain nearly enough nutrition, protein or calories to be used as a meal replacement. The uncooked oats may cause stomach upset and the drink tastes horrible. As usual, the rapid weight loss claim is a red flag. Remember, there is no miracle drink or food for weight loss. Feel good about the food you’re eating and don’t deprive yourself of nutrition or taste. If you’re concerned about your weight, talk to a dietitian or certified intuitive eating counsellor.

Should I eat fruit on an empty stomach?

Posted on March 8, 2024

Question: Should I eat fruit on an empty stomach?

Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot.

It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full.

But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there.

The bottom line: There is no need to eat fruit on an empty stomach. Most of us aren’t eating enough fruits (or veggies), so why put extra food rules on yourself. As a dietitian, I say that ANY TIME is a good time to enjoy fruit! Fruit provides key nutrients for good health including folate, vitamin A, vitamin C, potassium, fibre and phytonutrients. For longer lasting energy, pair fruit with protein. Some easy ideas are: apples with peanut butter, grapes with cheese, or berries with nuts.

If you’re overwhelmed by New Year’s resolutions, try this instead

Posted on January 12, 2024

Happy New Year! For many, the start of a new year can be motivation to kick start some lifestyle changes.

But resolutions can be overwhelming. I actually don’t make resolutions because honestly, it just puts too much pressure on achieving a specific outcome for the entire year. Imagine the stress and self-guilt if you can’t stick to your resolution. Let’s face it – life happens. Things get in the way – time, interest, family issues or other unexpected distractions. In fact, a recent survey by Forbes Health found that most resolutions last only two to three months. Only one percent of those surveyed stated that their resolutions lasted either 11 or 12 months. (1)

So as a registered dietitian, what do I suggest instead? Make a “SMART” goal for the month. The goal should be:

Specific
Measurable
Achievable
Relevant
Time-bound

For January, here’s my Nutrition Tip of the Month: Eat one green vegetable every day. Here are few ideas to get you started:

Add spinach to a smoothie or omelet
Serve a salad with lunch or dinner using kale, romaine or arugula
Snack on green peppers with your favourite dip
Toss broccoli or green peas into a stir-fry or pasta salad or fried rice
Roast Brussels sprouts or asparagus

The key is to find things which are doable and sustainable for YOU! Over time, this will become a habit and next month, you can set another “smart” goal.

Let me know in the comments how you like to eat your green veggies!

References: (1) 2024 New Year’s Resolutions: Nearly Half Cite Fitness As Their Top Priority. https://www.forbes.com/health/mind/new-year-resolutions-survey-2024/

Written by: Sue Mah, MHSc, RD, PHEc, FDC – Award-wining dietitian

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

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

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

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

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

1. No / Low-Alcohol Beverages

2. Bone Broth Hot Chocolate

3. Bedtime drink

4. Protein Puffs

5. Cinnamon Churro Puffs

6. Protein Ramen

7. Chocolate with Protein

8. Dried Fruit Chips

9. Sustainably made Sodas and Ciders

10. Flax Milk

Background

What the study found

The bottom line

Sautéed Mushroom and Spinach Salad

Ingredients

Instructions

Ecoideas – Plant-based Chunks

PLANT UP – Plant-based Shawarma Bites

Plantropy – Jackfruit Pepperoni

Woop 4 – Plant-based Fish

This information is for educational purposes only. This is not a sponsored post and not intended to be an endorsement of these products.

Love to learn? Love to eat?