| Our dietitians help customers make important changes to the way they eat. Here's a sample of the questions they get and the helpful answers: |
| ASK THE DIETITIAN Frequently Asked Questions |
Q. I just found out my cholesterol is high. How can I eat
healthier?
A. You can do it! Start by limiting the amount of added
fats such as butter or margarine, regular mayonnaise,
(monounsaturated and Omega-3s). A diet rich in fruits
and vegetables will help.
Q. Do carbs make you gain weight?
A. Yes and no it depends on how much and what carbs
you eat. There are 2 types of carbs: complex and simple.
Complex carbs are a source of energy as well as
numerous other nutrients and are digested more slowly
so they may be more satisfying. You get them from foods
like whole grain breads and vegetables. On the other
hand, if you eat things like cookies and cakes you get
simple carbs. They're digested quickly which may mean
you need to refuel. Simple carbs can be high in calories
and low in nutrients. If your body doesn't need those
calories, they get stored as fat.
Q. Which type of bread is better?
A. The first ingredient on the label should contain the
word "whole," such as whole wheat or whole grain. That
Whole grains provide numerous health benefits. Keep in
mind that "enriched wheat flour" in the ingredient list
means that the bran and germ components have been
removed.
Q. Which oils should I use?
A. For baking and stir-frying, use canola oil. It has low
amounts of saturated fats the fats best to avoid. (A diet
low in saturated and trans fat may reduce the risk of heart
disease.) To get the good monounsaturates, use olive oil
for general cooking. It works well for sauting and frying,
and it's a must for salad dressings.
Q. Which is better for me, butter or margarine?
A. Depending on how it is made, margarine can be
better or worse for your heart than butter. Butter is an
animal fat and therefore will contain high levels of
increases LDL cholesterol, however it can also lower
HDL ("good") cholesterol levels. When choosing
margarine, look for the word "non-hydrogenated" on the
label to be sure you are choosing a heart healthy
margarine for you and your family. But remember,
whether you choose margarine or butter, all fats should
be consumed in moderation for your healthiest heart.
Q. Is margarine really one molecule away from plastic?
A. This statement is false. While many items in nature
are chemically similar to one another that doesn't make
them the same in appearance or effect. A substance is
not simply defined by the molecules it contains, but also
by the way those molecules are arranged. For example,
both butter and margarine contain fats, which are
basically groups of carbon, hydrogen and oxygen
molecules joined together. The molecules making up both
butter and margarine contain the same atoms, just in
different configurations. So, while both margarine and
butter may contain some of the same molecules as some
plastics, they are in no way similar to one another or even
closely related.
Q. What are the best approaches I can use to manage
weight?
A. The first approach to managing your weight is to eat
three small regular meals and snacks everyday day. This
helps to keep your metabolism in tune so that your body
burns the energy that you are eating more efficiently. And
remember, healthy eating and physical activity go hand in
hand. Thirty minutes of moderate exercise a day can
make a big difference. Take the stairs instead of the
elevator, park your car further away, take the dog (or
kids!) for a walk, anything to make those steps count.
Lastly, remember the 80/20 rule which is to make the best
possible food choices 80% of the time so you can afford
to treat yourself the other 20% of the time. Be sure to
read nutrition labels, comparison shop and follow
Canada's Food Guide to Healthy Eating. Remember, the
smallest changes mean the biggest differences!
Q. How do I read nutritional labels?
A. Here are some tips you can use when reading food
labels to help you make healthier food choices:
1. Nutrition Facts Table:
Serving Size Calories and nutrient contents are given
per serving size. Remember if you double the serving size
you double the amount of calories and nutrients!
Calories Calories tells you how much energy you get
from a food. Your body needs a certain amount of
Calories (Energy) for basic functions like breathing and
digestion. The more active you are the more energy you
need. Consuming more energy than your body burns will
result in weight gain.
Nutrient Information The % Daily Value (DV) puts
nutrients on a scale from 0%-100%. This value can help
you determine if there is a little or a lot of a nutrient in a
packaged food.
2. Nutrition Claims:
There are two types of Nutrition Claims.
Nutrient Content Claims The nutrient content claims
tells you about one nutrient only in the packaged food.
Some examples are; "Low in sodium" "Source of fibre."
To get the specific amount of that nutrient you must read
the Nutrition Facts Table.
Health Claims For example, "A healthy diet low in
sodium and high in potassium may reduce the risk of high
blood pressure" is a health claim. Health claims found on
packaged foods are regulated by Health Canada and are
helpful for choosing healthy choices.
3. Ingredient List:
All ingredients in the food must be included here and
listed by weight from most to least.
WATCH FOR THESE WORDS:
Nutrient words to watch for on the ingredient list -
Fat Glycerides, glycerol, esters, shortening, oil
Saturated fat Tallow or beef fat, lard, palm oil, chicken or
beef fat, butter, coconut oil, hydrogenated fats and oils,
cocoa butter, powdered whole milk solids
Trans fat Hydrogenated or partially hydrogenated fats
and oils, shortening
Salt Sodium, monosodium glutamate, baking powder or
soda, brine, garlic, onion or celery salt, soy sauce
Sugars Fructose, sucrose, maltose, honey, syrup, (look
for words ending in "ose")
Source: Canadian Diabetes Association and Dietitians of Canada (2003)
healthier?
A. You can do it! Start by limiting the amount of added
fats such as butter or margarine, regular mayonnaise,
(monounsaturated and Omega-3s). A diet rich in fruits
and vegetables will help.
Q. Do carbs make you gain weight?
A. Yes and no it depends on how much and what carbs
you eat. There are 2 types of carbs: complex and simple.
Complex carbs are a source of energy as well as
numerous other nutrients and are digested more slowly
so they may be more satisfying. You get them from foods
like whole grain breads and vegetables. On the other
hand, if you eat things like cookies and cakes you get
simple carbs. They're digested quickly which may mean
you need to refuel. Simple carbs can be high in calories
and low in nutrients. If your body doesn't need those
calories, they get stored as fat.
Q. Which type of bread is better?
A. The first ingredient on the label should contain the
word "whole," such as whole wheat or whole grain. That
Whole grains provide numerous health benefits. Keep in
mind that "enriched wheat flour" in the ingredient list
means that the bran and germ components have been
removed.
Q. Which oils should I use?
A. For baking and stir-frying, use canola oil. It has low
amounts of saturated fats the fats best to avoid. (A diet
low in saturated and trans fat may reduce the risk of heart
disease.) To get the good monounsaturates, use olive oil
for general cooking. It works well for sauting and frying,
and it's a must for salad dressings.
Q. Which is better for me, butter or margarine?
A. Depending on how it is made, margarine can be
better or worse for your heart than butter. Butter is an
animal fat and therefore will contain high levels of
increases LDL cholesterol, however it can also lower
HDL ("good") cholesterol levels. When choosing
margarine, look for the word "non-hydrogenated" on the
label to be sure you are choosing a heart healthy
margarine for you and your family. But remember,
whether you choose margarine or butter, all fats should
be consumed in moderation for your healthiest heart.
Q. Is margarine really one molecule away from plastic?
A. This statement is false. While many items in nature
are chemically similar to one another that doesn't make
them the same in appearance or effect. A substance is
not simply defined by the molecules it contains, but also
by the way those molecules are arranged. For example,
both butter and margarine contain fats, which are
basically groups of carbon, hydrogen and oxygen
molecules joined together. The molecules making up both
butter and margarine contain the same atoms, just in
different configurations. So, while both margarine and
butter may contain some of the same molecules as some
plastics, they are in no way similar to one another or even
closely related.
Q. What are the best approaches I can use to manage
weight?
A. The first approach to managing your weight is to eat
three small regular meals and snacks everyday day. This
helps to keep your metabolism in tune so that your body
burns the energy that you are eating more efficiently. And
remember, healthy eating and physical activity go hand in
hand. Thirty minutes of moderate exercise a day can
make a big difference. Take the stairs instead of the
elevator, park your car further away, take the dog (or
kids!) for a walk, anything to make those steps count.
Lastly, remember the 80/20 rule which is to make the best
possible food choices 80% of the time so you can afford
to treat yourself the other 20% of the time. Be sure to
read nutrition labels, comparison shop and follow
Canada's Food Guide to Healthy Eating. Remember, the
smallest changes mean the biggest differences!
Q. How do I read nutritional labels?
A. Here are some tips you can use when reading food
labels to help you make healthier food choices:
1. Nutrition Facts Table:
Serving Size Calories and nutrient contents are given
per serving size. Remember if you double the serving size
you double the amount of calories and nutrients!
Calories Calories tells you how much energy you get
from a food. Your body needs a certain amount of
Calories (Energy) for basic functions like breathing and
digestion. The more active you are the more energy you
need. Consuming more energy than your body burns will
result in weight gain.
Nutrient Information The % Daily Value (DV) puts
nutrients on a scale from 0%-100%. This value can help
you determine if there is a little or a lot of a nutrient in a
packaged food.
2. Nutrition Claims:
There are two types of Nutrition Claims.
Nutrient Content Claims The nutrient content claims
tells you about one nutrient only in the packaged food.
Some examples are; "Low in sodium" "Source of fibre."
To get the specific amount of that nutrient you must read
the Nutrition Facts Table.
Health Claims For example, "A healthy diet low in
sodium and high in potassium may reduce the risk of high
blood pressure" is a health claim. Health claims found on
packaged foods are regulated by Health Canada and are
helpful for choosing healthy choices.
3. Ingredient List:
All ingredients in the food must be included here and
listed by weight from most to least.
WATCH FOR THESE WORDS:
Nutrient words to watch for on the ingredient list -
Fat Glycerides, glycerol, esters, shortening, oil
Saturated fat Tallow or beef fat, lard, palm oil, chicken or
beef fat, butter, coconut oil, hydrogenated fats and oils,
cocoa butter, powdered whole milk solids
Trans fat Hydrogenated or partially hydrogenated fats
and oils, shortening
Salt Sodium, monosodium glutamate, baking powder or
soda, brine, garlic, onion or celery salt, soy sauce
Sugars Fructose, sucrose, maltose, honey, syrup, (look
for words ending in "ose")
Source: Canadian Diabetes Association and Dietitians of Canada (2003)
high-fat salad dressings and cooking oil. Make
reading labels a habit, and compare products
to find out exactly how much fat is in your
favorite foods. Limit the bad fats (saturated
and trans) and emphasize the good fats
reading labels a habit, and compare products
to find out exactly how much fat is in your
favorite foods. Limit the bad fats (saturated
and trans) and emphasize the good fats
word tells you that most if not all of
the grain is used, including the
endosperm, the germ and the bran.
the grain is used, including the
endosperm, the germ and the bran.
saturated fat, which have been shown to raise
LDL ("bad") cholesterol levels and increase risk
for heart disease. Margarine, on the other hand, is
made from vegetable oil and contains higher
levels of unsaturated fat. But some margarines are
made using a process called "hydrogenation",
which creates trans fat. Like saturated fat, trans fat
LDL ("bad") cholesterol levels and increase risk
for heart disease. Margarine, on the other hand, is
made from vegetable oil and contains higher
levels of unsaturated fat. But some margarines are
made using a process called "hydrogenation",
which creates trans fat. Like saturated fat, trans fat
