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Foods to add to your plate for the winter

Posted on February 5, 2024

During 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.

7 Ways to Eat Better Every Day

Posted on January 14, 2023

This article originally appeared on Canadian Food Focus, and I received monetary compensation from them to research and write this information. My articles represent my personal and professional views. I am one of many dietitian writers for Canadian Food Focus, which is a source for Canadian food and farming stories that provide advice to help you make confident food choices.

Canada’s Food Guide gives us general information about healthy eating. Now, a new report – Applying Canada’s Dietary Guidelines – by Health Canada shares additional recommendations to help you meet your nutritional needs. Here are 7 things you can do to eat better and why!

1. Eat a dark green veggie every day

Did you know that vegetables and fruit make up less than 25% of the foods we eat? We need to eat a dark green vegetable every day for essential vitamins and minerals, especially folate and iron.

Folate and iron are both important for red blood cells which carry oxygen from our lungs throughout our body.

Special attention: For adolescents and adults who could become pregnant and those who are pregnant / breastfeeding, eat foods rich in folate as well as take a daily multivitamin supplement with 400 mcg folic acid (400 micrograms or 0.4 milligrams). During pregnancy, the multivitamin should also contain iron.

Examples of dark green veggies:

Arugula
Asparagus
Beet greens
Bok choy
Broccoli
Brussels sprouts
Chinese broccoli
Collards
Dandelion greens
Fiddleheads
Green beans
Green peas
Kale
Mustard greens
Okra
Parsley (fresh)
Rapini
Romaine lettuce
Spinach
Swiss chard
Seaweed (some types: kelp, dulse, wakame)
Taro leaves
Turnip greens
Watercress

Recipe ideas: Kale Chickpea Salad with Trout, Blistered Green Beans with Ginger

2. Eat an orange veggie a few times a week

Orange veggies are super sources of beta-carotene which convert to vitamin A in our body. Vitamin A plays a role in keeping our eyes, skin and immune system healthy.

Special attention: Men and individuals who are breastfeeding should enjoy orange veggies more often – on most days of the week.

Examples of orange veggies:

Acorn squash
Butternut squash
Carrots
Hubbard squash
Pumpkin
Red and orange peppers
Sweet potato

Recipe ideas: Mexican Stuffed Peppers with Quinoa, Beans and Corn, Sheet Pan Pork Tenderloin with Sweet Potatoes and Asparagus

3. Enjoy a variety of whole grains

On average, less than 30% of the total grains we eat are whole grain or whole wheat. Not only are whole grains naturally low in saturated fat, sodium and sugars but they also provide folate, thiamin, vitamin B6, iron, zinc, magnesium and fibre.

Enriched, refined grain foods (such as white rice and white bread) also provide iron and folic acid. However, breads can be a top source of sodium, and refined breakfast cereals / granola bars can be a source of added sugars.

Examples of whole grains:

Amaranth
Barley
Brown rice
Buckwheat
Bulgur
Corn
Farro
Kamut
Millet
Oats
Popcorn
Quinoa
Rye
Sorghum
Spelt
Teff
Whole wheat bread
Whole wheat pasta

Recipe ideas: Baked Mushroom and Herb Barley Risotto, Bulgur Chicken Burgers with Yogurt Sauce

4. Enjoy legumes, tofu, nuts or seeds every day for protein

Canada’s food guide recommends eating plant-based foods more often to reduce our overall intake of saturated fat. Currently, less than 20% of the protein foods we eat are plant-based. To pump up the plant protein, eat legumes (dried peas, beans, lentils, peanuts) or tofu at least once a day, as well as nuts or seeds at least once a day.

Recipe ideas: Chickpea Burger, Crispy Tofu Noodle Bowl

5. Eat foods with unsaturated fat

Replace foods high in saturated fat with foods which contain mostly unsaturated fat such as:

avocado
eggs
fish and fatty fish (salmon, trout, herring, sardines, mackerel, arctic char)
lean cuts of meat and wild grame
lower fat dairy products, fortified soy beverages
nuts, nut butters, seeds
poultry without skin
hummum
tofu
vegetable oils

Special attention: Help young children enjoy a variety of these foods throughout the day to help them meet their nutritional requirements for fat and calories.

Recipe ideas: Light Lemony Spring Herb Hummus, Crunchy Flax Chicken Nuggets

6. Get calcium every day

Calcium is a nutrient needed at all stages of life for bone health. Look for choices which meet your traditions and personal / cultural preferences.

Special attention: Children, adolescents, adult female and older adults have higher needs for calcium than others, so should include calcium containing foods at all meals and some snacks.

Examples of food sources of calcium:

Lower fat, unsweetened milk, yogurt and kefir (0-2% M.F.)
Unsweetened, fortified plant-based beverages (oat, soy, cashew, almond)
Cheese that is lower in fat and sodium
Tofu made with calcium
Legumes (e.g. edamame, navy beans, white beans)
Fish and shellfish (e.g. canned sardines / canned salmon with bones)
Some dark green / leafy green vegetables (e.g. arugula, bok choy, Chinese broccoli, okra, rapini, watercress)
Some seaweed (e.g. kelp, dulse, wakame)

Recipe ideas: Mac ‘n Cheese Muffins, Cod au Gratin

7. Get vitamin D every day from food and / or supplements

Vitamin D is made by the skin when exposed to sunlight. However many factors like smog, season, time of day, sunscreen use, and amount of skin exposed can all affect the amount of vitamin D that is produced.

If you don’t eats foods with vitamin D every day, take a 400 IU (10 mcg) vitamin D supplement. Some multivitamins also contain vitamin D.

Special attention: As we age, we make less vitamin D from the sun, and this can affect our bone health. Anyone aged 51 and older should take a 400 IU (10 mcg) vitamin D supplement every day in addition to eating vitamin D rich foods.

Examples of foods with vitamin D:

Fatty fish (salmon, artic char, rainbow trout)
Eggs (yolk)
Unsweetened, lower fat milk
Unsweetened, fortified plant-based beverages
Soft margarine

Recipe ideas: Baked Salmon with Honey Mustard Marinade, Smoked Salmon Deviled Eggs

References: Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines.

FDA introduces new Nutrition Facts Table

Posted on June 1, 2016

The Nutrition Facts Table (NFT) in the USA is over 20 years old. On May 20, 2016, the FDA (U.S. Food and Drug Administration) introduced the new label to help consumers south of our border make informed choices about the food they buy and eat.

NFT old versus new 2016 v2

Here’s a brief summary of the key changes that will take effect by July 2018 on USA food labels:

1. Serving size and servings per container – are now highlighted in larger font and/or bold. Serving sizes have been updated.
LIKE: This underscores the importance of portion sizes.
DISLIKE: The serving sizes are based on the amounts of food and beverages that people are actually eating, not on the amounts that they should be eating. For example, the serving size of ice cream was previously ½ cup but is changing to 2/3 cup.

2. Calories – are now highlighted in extra large font (how can you miss it?)
LIKE: With a global obesity crisis, calories have become the simple currency of weight. We tend to underestimate the calories that we consume.
BUT…Calories does not tell the whole story. Remember to look at the bigger picture of nutrient density and food quality. A Greek yogurt parfait with nuts and fruit may have more calories that a donut – but which is the healthier choice?

3. Calories from fat – have been removed
LIKE: We know that the quality and type of fat is more important that the amount of fat.

4. Added sugars – makes a debut on the new USA NFT. The %DV (% Daily Value) is set at 50 grams.
LIKE: Consumers are hearing more about sugar and health. According to the FDA, research shows that it is difficult to meet nutrient needs while staying within caloric limits if you consume more than 10% of your total calories from added sugars. Disclosing the amount of added sugars on the label will help consumers better distinguish between the natural sugars versus the added sugars in the food.

5. Vitamin D and potassium – are required to be declared on the USA NFT, along with calcium and iron. For each of these, both the actual amount and the %DV amount are listed. Vitamins A and C are no longer mandatory, and can be listed on a voluntary basis.
LIKE: Since many of us are probably not getting enough Vitamin D, potassium, calcium and iron, these nutrients are of public health significance.

6. Footnote – is added to help put the %DV into context for consumers.
LIKE: The %DV is an easy way for consumers to determine whether the food has a little (less than 5% DV) or a lot (15% DV or more) of a nutrient.

The real question now is – will Health Canada follow suit with our NFT?
Stay tuned, I’ll let you know as soon as it happens!

My POV on Health Canada’s proposed new nutrition labels

Posted on June 29, 2015

On June 12th, Health Canada released a proposed new Nutrition Facts table aimed to improve nutrition information on food labels. While I agree that nutrition labels can provide useful information to help Canadians find healthier choices, I’m not 100% sold on all of the proposed changes. Even after tuning in to Health Canada’s webinar on the proposed changes last week, I still have a number of questions and a long wish list. Here are just some of my comments which I’ll be sending to Health Canada during the consultation phase.

Realistic serving sizes – LIKE – If you’re a cereal lover, you’ll know that the current serving sizes are based on a weight of 30 grams. This means that a serving of cereal could be anywhere from 1/3 cup to 1 1/2 cups, depending on the density of the cereal. On the proposed new label, the serving size of all cereals will be 1 cup. With this type of standardized serving size, it will be easier for us to compare the nutritional profile of one cereal to another.
Wish list: Let’s change the serving sizes on Canada’s Food Guide so that they’ll finally match the serving sizes seen on nutrition labels. For consistency, we should also keep the serving of bread at 1 slice (which is currently a Food Guide serving) instead of upping it to the proposed 2 slices.

%DV (Daily Value) for carbohydrates and fibre removed – DISLIKE – Oh boy, I have so many question marks about the %DV on the proposed new labels, starting with carbs and fibre! The current nutrition labels include a %DV for carbohydrates and fibre. So why will these be removed in the proposed new label? When I asked Health Canada, they replied that carbohydrate is not a nutrient that Canadians need to limit. And that the %DV would only be listed for nutrients of public health concern for which our intakes are either insufficient or excessive. I have a few issues with this argument. First of all, no where on the proposed new food label does it say that the %DV is only given for nutrients that we’re missing out on or getting too much of. So how’s a consumer supposed to know? To me, including the %DV for some but not all of the nutrients is essentially withholding important information and does not provide the full picture to consumers. Secondly, there may be some folks who need to watch their carb intake, so providing a %DV for carbs would be helpful. Thirdly, we know that Canadians are only getting about 1/2 the fibre they need in a day and we know very well about the health benefits of fibre. So doesn’t that qualify fibre as a nutrient with an insufficient intake?? Health Canada’s rationale is that the definition of fibre has broadened and that consumers can still use the “source of fibre” claims to help guide them in their decision making. Lastly, the proposed new nutrition label would only provide a %DV for one macronutrient – fat – with the rationale that we need to be limiting our fat intake. OK, so here’s the super confusing part: If Health Canada wants us to limit our overall fat intake, why did they INCREASE the daily recommended dietary allowance of fat from 65 to 75 grams (from 30% of the calories in a day to 35% of calories in day)? If the proportion of fat is going UP in the diet, then which macronutrient is going down – carbs or protein or both??
Wish list: Full disclosure. Give consumers the full picture. Add a %DV for carbohydrates and protein too, and while you’re at it, re-assess the daily recommendations for protein. OR completely remove the %DV fat.

Changes to the %DV of nutrients – LIKE BUT CONFUSING! – I applaud Health Canada for lowering the daily recommended intake for sodium from 2400 mg to 2300 mg (some health professionals might argue that the recommendation should even be as low as 1500 mg) and for increasing the daily recommended dietary allowance for vitamin D from 200 mcg to 800 mcg. But here’s the confusing part. The 800 mcg amount of vitamin D is the recommended daily amount for a 70+ year old adult. The proposed new calcium %DV of 1300 mg on the other hand is based on the needs of a growing teenager, and the proposed new iron %DV at 18 mg is based on the needs of a woman in her child-bearing years.
Wish list: How about basing the %DV for these nutrients on the needs of an average adult who’s eating 2000 calories. That’s what it is now. Why are we making it more confusing for consumers?

Sugars grouped together in the ingredients list – LIKE – I agree that all sugars should be listed together. However, I wondered why “Added sugars” was not added to the proposed new nutrition label. Health Canada tells me that not many foods would have a different value for “Total sugars” and “Added sugars”, and that the ingredients list could help consumers determine how much added sugar is in the food.
Wish list: We break down saturated and trans fat under the “Total fat” category. We should do the same for “Total sugars” and “Added sugars”.

Cholesterol on the nutrition label – DISLIKE – We know that dietary cholesterol doesn’t have as much impact on our blood cholesterol as we once thought. Do we need to label the cholesterol content of a food anymore?
Wish list: Nix the cholesterol. Use the space on the food label to put back “Added sugars”

Vegetable and fruit health claim – LIKE – Vegetables and fruit don’t need a Nutrition Facts table and can state the claim “A healthy diet rich in a variety of vegetables and fruit may reduce the risk of heart disease.” Yes, finally!
Wish list: Tell us if/how processed vegetables and fruit can carry this health claim on their packaging.

I encourage you to send your comments too by August 26, 2015. You can email or fax your comments. For more info, see Health Canada Consultation on Proposed Food Label Changes.