Homefamily.net

Breakfast Matters

2009-11-08T19:30:01-06:00

November 2009

BREAKFAST MATTERS

The benefits of a daily breakfast have been well studied. Children who eat a healthy breakfast are better able to learn, remember and pay attention in school. Behaviour and mood are also improved when children do not feel hungry.

Planning breakfast the night before can make mornings easier. Children are more likely to eat a good breakfast if they help to plan what will be served. You may want to keep a list of breakfast ideas to choose from.

A healthy breakfast includes foods from at least three of the four food groups in Canada's Food Guide: Vegetables and Fruit; Grain Products; Milk and Alternatives; and Meat and Alternatives. Including a source of protein from either the milk or meat and alternatives helps keep children from feeling hungry again a short time later.

Morning meal choices can include traditional breakfast foods like cereal and toast, or other healthy items. Some examples of healthy breakfast menus that are popular with children include:

Smoothies (blended milk, yogurt and fruit)
Peanut butter and banana sandwich with a glass of milk
Blueberry muffin, slice of cheese, and a piece of fresh fruit
Leftover baked beans, wholegrain toast, and a glass of milk
Grilled cheese sandwich and a glass of tomato juice
Scrambled eggs with vegetables in a pita pocket and a glass of milk

Children can also help to prepare foods ahead of time. For example, muffin batter could be prepared and refrigerated for baking in the morning. Fruit could be cut up the night before and mixed for a fruit salad. Vegetables could be chopped for a morning omelet.

Eating breakfast together as a family sets a good example for children. Studies show that children have healthier eating habits when they eat family meals regularly. Breakfast also provides valuable family time together before everyone heads off for the day's activities.

After a healthy breakfast, a morning walk to school also gives children a healthy start to their day. Children, who start the day with healthy habits, are more likely to continue them through the rest of the day.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND

Originator: Heather Drozd, Saskatoon Health Region

References:

Alaimo, K., Oslon, C.M., & Frongillo, E.A. (2001), "Food Insufficiency and American School-Aged Children's Cognitive, Academic and Psychological Development", Pediatrics, 108 (1), 44-53.

Bellisle, F., "Effects of Diet on Behaviour and Cognition in Children", British Journal of Nutrition, 92 (Suppl 2), S227-S323.

Matthew W. Gillman, Sheryl L. Rifas-Shiman, A. Lindsay Frazier, Helaine R. H. Rockett, Carlos A. Camargo, Jr, Alison E. Field, Catherine S. Berkey, Graham A. Colditz, "Family Dinner and Diet Quality Among Older Children and Adolescents", Arch Fam Med. 2000;9:235-240.

D. Neumark-Sztainer, P. Hannan, M. Story, J. Croll, C. Perry, "Family Meal Patterns: Associations with Sociodemographic Characteristics and Improved Dietary Intake Among Adolescents", Journal of the American Dietetic Association, 103 (3), 317-322.

Pollitt, E. (1995), "Does Breakfast Make a Difference in School?", American Journal of Clinical Nutrition, 95 (10), 1134-1139.

Politt, E., Cueto, S., & Jacoby, E.R. (1998), "Fasting and Cognition and Well- and Undernourished Schoolchildren: A Review of Three Experimental Studies", American Journal of Clinical Nutrition, 67 (4), 779S-784S.

Wesnes, K.A., Pincock, C., Richardson, D., Helm, G., & Hail, S. (2003), "Breakfast Reduces Declines in Attention and Memory Over the Morning in Schoolchildren", Appetite, 41 (3), 329-331.

Rampersaud, G.C., Pereira, M.A., Girard, B.L., Adams, J., & Metzl, J.D. (2005), "Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents", Journal of American Dietetics Association, 105, 743-760.

Picky Eaters

2009-11-08T19:29:00-06:00

November 2009

PICKY EATERS

Children with food preferences are often labelled as "picky eaters". Parents need to be aware that it is normal for children to have food preferences. Toddlers and young children often reject new foods. If a food is rejected, continue to offer it again and again at other times. The more times children are exposed to new foods, the more likely they are to accept them. Remember that a child's "no" today doesn't mean "no" forever.

A food jag or "picky eating" may just be a change in appetite. Keep in mind that children will eat when they are hungry. Most children will gain an appetite when they are having a growth spurt and need more food for energy.

Children develop at different rates. Between the ages of one and five years, children are learning many new skills that take lots of practice such as drinking from a regular cup without spilling or eating with a spoon or fork instead of hands. This takes place at the same time they are being introduced to the tastes and textures of new foods and learning to show their independence by saying "no".

Parents want children to eat the food that is offered to ensure they are getting enough food to grow, develop and learn. Unnecessary conflict can be avoided by taking the pressure off children to eat or consume a certain amount and type of food. Pressuring a child to eat a particular food may actually increase their dislike for that food. Here are some helpful suggestions for parents or caregivers of children with food preferences:

Stay calm. Becoming upset may actually reward your child's behaviour.
Be patient. Children will eat when they are hungry.
Use Eating Well with Canada's Food Guide to plan meals and snacks.
Choose not to be a short order cook. Don't get into the habit of cooking special meals for your child.
Give your child a choice of foods when appropriate. For example, let him choose a green vegetable - either peas or broccoli.
Spark your child's interest by preparing and serving foods in a variety of shapes and colours.
Once at the table, let your child decide how much to eat from the foods being served.
Let the child make the choice not to eat a certain food or the whole meal.
Serve meals and snacks every 2 or 3 hours, including bedtime.
Stick to a rule that food is only offered at planned meal and snack times.
Set an example by eating healthy foods. Young children like to copy what others do.

Children need the right foods to grow, be healthy and have lots of energy. Meals and snacks are an important part of a young child's day. Children learn about food while connecting with family and friends. By keeping mealtimes relaxed and enjoyable, children are more likely to accept and enjoy eating new foods.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN

Originator: Heather Torrie, Sunrise Health Region

References:

Canadian Paediatric Society. "When Your Child is a Picky Eater", www.caringforkids.cps.ca/.

Marian Law, "Healthy Foods for Growing Children: Feeding your Toddler", www.parentscanada.com/.

Ministry of Education, "Children with Food Preferences - Mealtime Mentoring", www.learning.gov.sk.ca/, September 2008.

Public Health Nutritionists of Saskatchewan, Nutrition Update Newsletter, Winter 2009.

Back to School Breakfasts

2009-10-08T02:56:00-06:00

October 2009

BACK TO SCHOOL BREAKFASTS

As children head back to school, it's a great time to start a good morning routine. Children who eat a healthy breakfast are better able to learn, remember and pay attention in school. Behaviour and mood are also improved when children do not feel hungry.

A healthy breakfast includes foods from at least three of the four food groups in Canada's Food Guide: Vegetables and Fruit; Grain Products; Milk and Alternatives; and Meat and Alternatives. Including a source of protein from either the Milk or Meat and Alternatives helps keep children from feeling hungry again a short time later.

Morning meal choices can include traditional breakfast foods like cereal and toast, or other healthy items. Some examples of healthy breakfast menus that are popular with children include:

Smoothies (blended milk, yogurt and fruit)
Peanut butter and banana sandwich with a glass of milk
Blueberry muffin, slice of cheese, and a piece of fresh fruit
Leftover baked beans, wholegrain toast, and a glass of milk
Grilled cheese sandwich and a glass of tomato juice
Scrambled eggs with vegetables in a pita pocket and a glass of milk

After a healthy breakfast, a morning walk to school also gives children a healthy start to their day. Children who start the day with healthy habits are more likely to continue them through the rest of the day.

If you have children who get on a school bus very early in the morning, 'pack and go' breakfasts may help your child eat breakfast. Some children may not be hungry until they have been awake for a while. A breakfast that they can take with them allows them to eat when they do feel hungry.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND

Originator: Heather Drozd, Saskatoon Health Region

References:

Alaimo, K., Oslon, C.M., and Frongillo, E.A., "Food Insufficiency and American School-aged Children's Cognitive, Academic and Psychological Development", Pediatrics, 108 (1): 44-53, 2001.

Bellisle, F., "Effects of Diet on Behaviour and Cognition in Children", British Journal of Nutrition, 92 (Suppl 2): S227-S323.

Gillman, M.W., Rifas-Shiman, S.L., Frazier, A.L., Rockett, H.R.H., Camargo, C.A., Field, A.E., Berkey, C.S., and Colditz, G.A., "Family Dinner and Diet Quality Among Older Children and Adolescents", Arch Fam Med. 9:235-240, 2000.

Neumark-Sztainer, D., Hannan, P., Story, M., Croll, J., and Perry, C., Family Meal Patterns: Associations with Sociodemographic Characteristics and Improved Dietary Intake Among Adolescents", Journal of the American Dietetic Association, 103 (3): 317-322.

Pollitt, E., "Does Breakfast Make a Difference in School?", American Journal of Clinical Nutrition, 95 (10): 1134-1139, 1995.

Politt, E., Cueto, S., and Jacoby, E.R., "Fasting and Cognition and Well- and Undernourished Schoolchildren: A Review of Three Experimental Studies", American Journal of Clinical Nutrition, 67 (4): 779S-784S, 1988.

Rampersaud, G.C., Pereira, M.A., Girard, B.L., Adams, J., and Metzl, J.D., "Breakfast Habits, Nutritional Status, Body Weight, and Academic Performance in Children and Adolescents", Journal of American Dietetics Association, 105: 743-760, 2005.

Wesnes, K.A., Pincock, C., Richardson, D., Helm, G., and Hail, S., "Breakfast Reduces Eeclines in Attention and Memory Over the Morning in Schoolchildren", Appetite, 41 (3): 329-331, 2003.

Breastfeeding - Preventing Diabetes

2009-10-08T02:55:00-06:00

October 2009

BREASTFEEDING AND PREVENTING TYPE 2 DIABETES

More than two million Canadians have diabetes; 90% of these have type 2 diabetes. Although type 2 diabetes is usually seen in adults, the number of children who develop type 2 diabetes is on the rise.

There are many factors that increase the chance of developing type 2 diabetes. These include being overweight or obese, having high blood pressure or having a family member with diabetes. Also, a baby whose mother has diabetes or gestational diabetes has a greater risk of developing type 2 diabetes.

Breastfeeding can help in many ways:

Benefits for Mom and Baby

In addition to the nutritional and emotional benefits, research shows that breastfed babies have a lower chance of developing type 2 diabetes later in life. A 2002 study found aboriginal babies who were breastfed had a lower risk of developing type 2 diabetes. Breastfeeding for two months or longer can reduce the risk for the baby by 40%. Mothers also benefit from breastfeeding. A study found that women who breastfed longer had lower chances of developing type 2 diabetes.

Benefits for Children

A study found that babies who where breastfed longer had less chance of being overweight later in life. Since obesity increases the risk of developing type 2 diabetes, breastfeeding can lower the risk of children becoming overweight or obese.

How Breastfeeding Works

It is not known exactly how it works, but breast milk contains special hormones, which may be a factor. These hormones may affect a baby's appetite, sense of fullness, and blood sugar levels. In mothers, breastfeeding may improve blood sugar levels, which may protect them from developing type 2 diabetes.

Breastfeeding also supports a feeding relationship that helps mothers to learn and respond to their baby's signs of hunger and fullness. Breastfed babies learn a healthy eating pattern, which may carry on into adulthood. Research shows that breastfed babies are usually leaner as they grow up, which may decrease the risk of them becoming overweight or obese as adults.

Breastfeeding is a safe, effective way to reduce the chance of developing type 2 diabetes. Support and encourage breastfeeding in your family and community. For more information, contact your local Public Health Nutritionist.

Written And Supported By The Public Health Nutritionists Of Saskatchewan

Originator: Shari Tremaine, Five Hills Health Region

Editing buddy: Heather Torrie, Sunrise Health Region

References:

Cancer Prevention Institute of Canada, "Weight Gain Prevention and Weight Loss in Children and Adolescents", www.preventcancer.ca/.

Harder, T., Bergmann, R., Kallischnigg, G. and Plagemann, A., "Duration of Breastfeeding and Risk of Overweight: A Meta-Analysis", American Journal of Epidemiology, 162:.397-403, 2005.

Owen, C.G., Martin, R.M., Whincup, P.H., Smith, G.D. and Cook, D.G., "Does Breastfeeding Influence Risk of Type 2 Diabetes in Later Life? A Quantitative Analysis of Published Evidence", American Journal of Clinical Nutrition, 84 (5): 1043-1054, 2006.

Stuebe, A.M., Rich-Edwards, J.W., Willett, W.C., Manson, J.E. and Michels, K.B., "Duration of Lactation and Incidence of Type 2 Diabetes", Journal of the American Medical Association, 294: 2601-2610, 2005.

Taylor, J.S., Kacmar, J.E., Nothnagle, M., and Lawrence, R.A., "A Systematic Review of the Literature Associating Breastfeeding with Type 2 Diabetes and Gestational Diabetes", Journal of the American College of Nutrition, 24 (5): 320-326, 2005.

US Department of Health and Human Services, The Federal Health Program for American Indians and Alaska Natives, "Breastfeeding, Diabetes and Obesity", www.ihs.gov/.

Prostate Cancer and Diet

2009-09-08T01:58:00-06:00

September 2009

PROSTATE CANCER AND DIET

Prostate cancer is the most common cancer among men. The good news is that about one third of all cancers can be prevented with healthy eating and lifestyle habits. All men need to take charge and engage in a lifetime of being physically active, keeping a healthy weight and eating a balanced diet.

Try some of these great food ideas to help decrease your risk of prostate cancer.:

Eat more red fruits and veggies such as tomatoes, watermelon, guava and red/pink grapefruit. They contain lycopene, which helps protect against prostate cancer. Try a toasted tomato sandwich for lunch. Spread a little tomato paste on a whole grain cracker and top with cheese for an appetizer or enjoy whole grain pasta with a tasty tomato sauce for dinner. If you like ketchup on everything - it's OK! More lycopene is absorbed when the food is heated or processed and eaten with a little fat. However, for heart health, watch your salt intake and choose lower sodium versions of your favourite tomato products.
While it may be tempting, don't take your tomato in a pill! When lycopene is made into a supplement it leaves a lot of its food pals behind and you may need the whole team for maximum benefits.
Whole grains, wheat germ, seafood, sunflower seeds and Brazil nuts have selenium which may be another prostate protector. This is an important mineral and antioxidant but you don't need a lot and too much of it can be toxic. Eating just 6-8 roasted Brazil nuts a day can put you over the limit. If you do take selenium in a supplement, check the label and make sure it is well under 400 ug (micrograms).
Beans can do more than help keep you regular. Dried peas, beans, lentils and soy may be good for prostate health too. They also contain protein and fibre, which makes them filling, and filling foods can help with weight control. Not only does a healthy weight help keep you feeling great, but it also helps decrease overall cancer risk. Toss beans or lentils in soups, stews or mixed dishes or eat them as a snack. Ever try eating chickpeas right out of the can? Give them a little rinse and start snacking! Toasted soy nuts or hummus and whole grain crackers make a great snack too.

There is no one food or nutrient that will guarantee you won't get cancer. However, a lifetime of being physically active, keeping a healthy weight and eating healthy foods can help decrease overall risk of cancer, heart disease, type 2 diabetes and obesity!

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY

Originator: Kathleen Hangs, Kelsey Trail Health Region.

Adapted from: Heather Petrie MSc, PDt. "Mostly for Men: Can Nutrition Play a Role in Prevention of Prostate, Bladder or Testicular Cancer?", March 31, 2008 (Dietitians of Canada, Frequently Asked Questions).

Editing Buddies: Alison Amundrud Kelsey Trail Health Region

References:

Dietitian of Canada , "Eating Guidelines for Cancer Prevention Prostate Cancer", Practice-Based Evidence in Nutrition (PEN) October 27, 2008.

Heather Petrie MSc, PDt., "Mostly for Men: Can Nutrition Play a Role in Prevention of Prostate, Bladder or Testicular Cancer?" Frequently Asked Questions (FAQs) Dietitians of Canada, March 31, 2008, www.dietitians.ca/.

Oatmeal: Not Just for Breakfast

2009-09-08T01:57:00-06:00

September 2009

OATMEAL: NOT JUST FOR BREAKFAST

Your memories of oatmeal may include a steaming bowl of brown sugar flecked goodness with cream or maybe a gummy paste you wished you had missed. Regardless of your memory of oatmeal, oats are not just a breakfast cereal anymore.

Oatmeal comes from oats (Avena sativa), a cereal grain grown in North America since the 1600s. Canada has produced nutritious high quality oats for decades and agricultural statistics show Canada produced more than 5 million tonnes in 2007. Did you know that Saskatchewan, Alberta, Manitoba, and British Columbia are our main oat producers? Although oats are grown mainly for livestock feed (cattle and horses), more and more people are eating them.

Oats are a health food with many non-food uses as well. Besides classic porridge, oats are an ingredient in beverages, snack bars, flour, beer, ice cream, and beauty products. In home kitchens, we use oatmeal (rolled oats) in meatloaf, cookies, and granola. Oatmeal is even a facial cleanser. Oats have come a long way from animal fodder!

A high fibre grain low in fat, sugar, and sodium, oats are heart healthy and fit well with recommendations in Canada's Food Guide. Soluble fibre in oats helps lower bad cholesterol and insoluble fibre helps prevent constipation. Oats give energy, protein and important vitamins and minerals like folate, calcium, and iron. As part of overall healthy food choices, oats help prevent and manage diabetes and heart disease, and help with weight control.

If you are not an oatmeal eater, try adding rolled oats in other recipes to gain the health benefits. This vegetable and oat recipe uses common garden vegetables. Use your garden vegetable harvest or any in-season fall vegetables of your choice for a hearty healthy "oat" meal.

Seasonal Vegetable Roast with Oats

Vegetable Mix:
2 tbsp	oil	25 mL
1 1/2 cups	each diced yam (peeled), zucchini and red pepper	375 mL
1/2	red onion, chopped	1/2
1/2 cup	chicken broth	125 mL
	sprigs fresh parsley, chopped
	salt and pepper to taste

Topping Mix:
1/3 cup	whole wheat flour	100 mL
2 tbsp	oil	25 mL
1/3 cup	grated Parmesan cheese	100 mL
1 tsp	rosemary	5 mL
1/2 cup	large flake oatmeal	125 mL
1	egg	1
	salt and pepper to taste

Preheat oven to 375°F (190°C). In large pan, heat oil. Sauté yams until golden brown and almost tender, about 5 minutes. Add other vegetables, salt, and pepper - sauté for another 3 minutes until red pepper is just soft. Add chicken broth and parsley, reduce heat, and simmer 5 minutes.

Whisk egg white in a small bowl until frothy; add oats and toss to coat. In another bowl, mix flour, oil, cheese, rosemary, salt, and pepper. Add oat mixture to flour mixture and mix. Put vegetables in an 8-inch baking dish and sprinkle oat mix over top. Bake to golden and crisp, about 15-20 minutes.

Yield: 6 servings.

WRTTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY

Originator: Jadwiga Dolega-Cieszkowski Heartland Health Region

Reviewer: Jennifer Miller Prairie North Health Region

References:

Agriculture and Agri-Food Canada, www.agr.gc.ca.

American Dietetic Association, www.eatright.org.

Canadian Grain Commission, www.grainscanada.gc.ca.

Dietitians of Canada Fact Sheets, "What is Fibre and Why is it Good for me?", www.dietitians.ca.

"EatTM Celebrating the food and drink of British Columbia", www.eatmagazine.ca.

Food and Agriculture Organization, www.fao.org.

Quaker, www.quakeroats.com.

"Seasonal Vegetable Roast with Quaker Oats", www.christinecushing.com.

Singbeil, K., "Breakfast of Champions: The Revival of Oatmeal Stout".

www.eatmoreoats.com.

Organic Products Regulations for Canada

2009-08-17T02:19:00-06:00

August 2009

ORGANIC PRODUCTS REGULATIONS FOR CANADA

On June 30, 2009, the Organic Products Regulations came into effect in Canada. You may be surprised to learn, however, that organic produce is not regulated the same across Canada. Here are answers to some questions you may have:

What do these regulations cover? They cover all agricultural products labelled as "organic" that are imported, exported or traded between provinces. To be labeled organic, it is now mandatory that such products be 'certified' as organic. The regulations do not cover products that are grown and sold within Saskatchewan. At the present time there are no within-province regulations governing the term "organic".

What does organic mean, and who makes sure that the exported/imported products meet the criteria? Organic foods are grown, harvested and shipped without the use of man-made chemicals. Instead, techniques like recycling of plant and animal wastes are used. To be certified "organic", certain chemicals cannot be used on the land or crops for at least three years. The Canadian Food Inspection Agency (CFIA) will work with various certification bodies to ensure that the Organic Products regulations are met.

How will you know if a food is "organic"? A special logo identifying foods as organic may be used on packaging. Visit the Canadian Food Inspection Agency at www.inspection.gc.ca/ to view the logo and learn more about these new rules.

Why do some people choose organic foods? Some people believe they are healthier or safer. Others feel they taste better than conventionally grown or regular produce. Still others feel that it is better for the environment. Choosing organic for its taste or for the environment is a personal choice. Research on the nutrient value and safety of organic produce is less sure, however.

The nutrient difference between organic and regular produce is hard to study for many reasons. Many factors effect quality. Changes in the soil, temperature, light, moisture and the type of seeds planted all affect the produce. These factors might have more impact on nutrient content than whether or not the food is organically grown. Since few studies have controlled all of these factors, the evidence as to which growing method is more nutritious is not clear.

As far as safety goes, there can be concerns about both organic and regular produce. Some believe regular produce contains harmful levels of pesticides. The CFIA has a monitoring system that works to ensure that any residues on domestic and imported produce are within levels that are safe for consumers to eat. On the other hand, some have concerns that animal manure fertilizer used on some organic farms can lead to a high level of bacteria in food. Careful food handling can lessen the concern from both of these sources. Choose produce without holes in the skin or peel. Remove outer layer of leaves on vegetables. Wash all fruit and vegetables well with running water.

On a final note, organic foods usually cost more than regular produce. A healthy balanced diet, following Canada's Food Guide, is the best way to get all the nutrients you need. We know that most Canadians do not get enough fruit and vegetables each day, whether they are organic or not.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY REGINA QU'APPELLE HEALTH REGION

Originator: Jenny Okroj, Regina Qu'Appelle Health Region

Editing Buddy: Helen Flengeris

References:

Canadian Food Inspection Agency (2008), "Fresh Fruit and Vegetable Chemical Residue Sampling Program, www.inspection.gc.ca/.

Canadian Food Inspection Agency (2009), "Questions and Answers 2009 Organic Products Regulations, www.inspection.gc.ca/.

Dietitians of Canada (2008), Are Organic Foods Better for My Health?" (Fact Sheet written for Dietitians of Canada), www.dietitians.ca/.

Dietitians of Canada (2008), "Organic Foods Background" (Prepared for PEN), www.dieteticsatwork.com/.

Ricquart, M. (2004), "Consumer Demands Regarding the Canadian Organic Food Sector" (Prepared for Industry Canada, Office of Consumer Affairs), option- consommateurs.org/.

Ryan-Harshman, M. (2008), "Organic Food: What You Should Know About Nutritional Quality and Safety" (Written for Current Issues, Dietitians of Canada), www.dietitians.ca/.

Stats Canada (2006), "Overview of Canadians' Eating Habits", www.statcan.gc.ca/.

UC Berkeley Wellness Letter, February 2006, "What You Need to Know About Organic", wellnessletter.com/.

Phone conversation with Chantelle Jacobs, Provincial Specialist; Organic Crop Production, Government of Saskatchewan (798-0945), July 20, 2009.

Eat Local Food Year Round

2009-08-17T02:17:00-06:00

August 2009

EAT LOCAL FOOD YEAR ROUND

There are many benefits of eating local seasonal food all year round. Locally grown vegetables and fruit are fresher and more flavorful than those that are picked long before they are ripe and shipped long distances. Frequently there is less packaging used for these foods so there can be less wastage. Buying locally helps save precious farmland and puts us in touch with our communities and local farmers.

Here are some tips to eating local food all year long:

Grow it yourself. Plant seeds in and around your home to have fresh and delicious food on hand. If you don't have good growing spots at home, look for an alternative. Many cities have community gardens that make it possible for you to grow a little food. Rent a spot for yourself or share one with a friend. If your city doesn't have a community garden, get some like-minded neighbours together to create one.

Shop at Farmer's Markets. If growing your own vegetables and fruit isn't for you, check out your local farmer's market. You can get to know the farmer that grows the food you eat. They may even give you a head's up when the freshest tomatoes are coming to the market. Also, when you know the people who grow the food you buy, the food becomes more than something that fills your stomach. It becomes a community building experience. Buying local foods keeps your money in your own community.

Preserve the season. As the growing season ends, learn different ways of preserving foods. It isn't as hard as it sounds; you just need to know the different methods. Drying and freezing are two of the cheapest and easiest ways to preserve foods. There are certain foods that freeze fairly well including berries and apples. Almost anything can be prepared and then frozen. Many foods can be frozen whole or raw and added to prepared foods after thawing. For more information on how to preserve your food, visit the National Center for Home Food Preservation at www.uga.edu/nchfp .

Remember not all local foods depend on seasons. Eggs, meat, poultry, and greenhouse vegetables can be available all year round. Ask around. Contact your local farmers market to find local producers.

Put your creativity and planning skills to work and eat locally all year round. You will be helping your community, the environment and yourself.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN WITH THE SUPPORT OF THE

Originator: Barb Wright, Sun Country Health Region

Editing Buddy: Shari Tremaine, Five Hills Health Region

References:

Environment Canada, "Eating Locally All Year Long", www.ec.gc.ca/ .

Huliq News, "Ten Ways to Eat Local, Seasonal Food All Year", www.huliq.com/ .

Health Benefits of Fish

2009-07-18T16:58:00-06:00

July 2009

HEALTH BENEFITS OF FISH

Canada's Food Guide now recommends at least two 2.5 ounces (7.5 g) servings of fish each week. Eating fish often lowers the risk of heart disease and other health problems.

Fish is an important source of several nutrients. Fish is:

an excellent source of protein, to build and repair body tissues.
one of the highest food sources of the omega 3 fatty acids DHA and EPA. These fats are important for heart health and brain development. Salmon and sardines and other high fat fish are very good sources of omega-3 fatty acids.
a source of vitamin D. Herring, salmon and sardines are good sources of vitamin D.
a source of iron and other minerals that our bodies need.

Replacing red and processed meats with fish or other alternate protein sources also provides health benefits. The Canadian Cancer Society recommends limiting red meat to no more than three 3 ounce (85 g) servings per week and avoiding regular use of processed meats. This can help to reduce the risk of colorectal cancer, one of the most common forms of cancer.

High mercury levels in some fish are a concern. Health Canada advises Canadians to limit eating high mercury fish such as fresh or frozen tuna, shark, swordfish, escolar, marlin, and orange roughy. Canned albacore or white tuna is relatively high in mercury. Canned light tuna, such as yellowfin and skipjack, is a better choice, as it is low in mercury.

It is especially important for children and women of childbearing age to avoid high mercury fish. Health Canada recommends limiting high mercury fish to 4.5 ounces (125 g) per month for children and 5.5 ounces (159 g) per month for women of childbearing age.

Visit Health Canada's website at /www.hc-sc.gc.ca or phone 1-800-O-Canada for more detailed information on mercury levels in fish purchased at retails stores. For fish that are caught locally, check provincial or territorial government guidelines for information about mercury levels.

Preserve the health benefits of fish by using lower fat cooking methods to prepare it. Fish is easy to cook in the oven using a variety of seasonings or other ingredients. Store bought breaded fish is often high in fat.

Fish can also add variety in meal planning. Cookbooks and the internet have a wide range of fish recipes to suit every taste.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN WITH THE SUPPORT OF

Originator: Heather Drozd

References:

Canadian Cancer Society, "Limit Red Meat and Processed Meat", http://www.cancer.ca, March 2009.

"Food Sources of Calcium and Vitamin D, http://www.healthlinkbc.ca.

Health Canada, Bureau of Chemical Safety, Food Directorate, Health Products and Food Branch. Human Health Risk Assessment of Mercury in Fish and Health Benefits of Fish Consumption, 2007.

Health Canada, "Mercury in Fish - Questions and Answers", http://www.hc-sc.gc.ca.

Rashmi Sinha, Amanda J. Cross, Barry I. Graubard, Michael F. Leitzmann, Arthur Schatzkin, Meat Intake and Mortality.

WCRF/AICR. Second Expert Report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective, 2007.

Cool Summer Quenchers

2009-07-18T16:56:00-06:00

July 2009

COOL SUMMER QUENCHERS

What better way to beat the summer heat than with a cool refreshing drink? As the temperatures soar and we start to spend more time outside, it is important to get enough fluids. For more information on fluids and quenching thirst this summer, read on.

Our bodies are made up of about 60-70% water. Water is important to:

maintain normal blood pressure
cushion our joints and organs
digest foods
keep us cool

Our bodies get water, or fluid, from the things we eat and drink. This includes water, milk, 100% pure fruit or vegetable juice, soups or smoothies. Fresh, frozen or canned fruit and vegetables have high water content. Examples include oranges, apples, watermelon, grapes, cucumbers, lettuce, tomatoes, celery and carrots.

Adult women need about 11 cups of fluid per day while adult men need about 15 cups per day. The amount needed will depend on our age, gender, body size, activity level and the temperature of our environment.

If we are not getting enough fluid we may feel thirsty, tired, irritable, dizzy or light-headed. Another way to tell is by the colour of our urine. If our urine is dark and concentrated (like apple juice) we probably need more fluids.

To get enough fluids this summer:

Take along a refillable container filled with water when going out.
Drink liquids with every meal.
Eat fruits and vegetables during the day.
Include extra fluids before, during and after physical activity.

For quenching thirst this summer, why not try a smoothie? Smoothies are not only refreshing, but are packed with vitamins, minerals and protective phytochemicals. Phytochemicals are naturally occurring components of many foods that help to prevent disease and promote health.

Start with any favourite fresh, frozen or canned fruit, or try something new. Add low fat milk, a fortified soy beverage, or plain yogurt for a calcium boost. A blender works best for the smoothest consistency.

For food safety it is important to use the following precautions for all fresh fruits and vegetables:

All produce should be thoroughly washed under running water before eating, cutting or cooking. For produce that have firm surfaces, such as melons and carrots, scrub with a clean produce brush.
Cut away any damaged or bruised areas where contamination from the skin may have entered the flesh.
Once cut, produce should be stored in the fridge.

This recipe from Dairy Farmers of Canada (www.dairygoodness.ca) is a great way to keep cool this summer:

Strawberry Cantaloupe Smoothie

1 1/2 cups	milk, chilled	375 mL
1 cup	cantaloupe, chopped	250 mL
1/2 cup	strawberries, chopped	125 mL
1/3 cup	frozen cranberry juice concentrate	80 mL
1 cup	ice	250 mL

Preparation: In a blender, puree fruit and concentrate together until smooth. Add milk, ice and blend again. Enjoy immediately. Yield: 2 servings.

Beat the heat this summer by reaching for a refreshing drink. Turn on the blender and enjoy the fruits of summer in a smoothie!

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SAKSATCHEWAN AND SUPPORTED BY

Originator: Patricia Acheson, Regina Qu'Appelle Health Region (adapted from "Refreshing Fruit Smoothies," Week of: September 2, 2001, Jenny Okroj)

Editing Buddy: Jenny Okroj

References:

Dairy Farmers of Canada, "Strawberry Cantaloupe Smoothie", www.dairygoodness.ca.

Dieititans of Canada, "Beat the Heat with Lots of Fluids", www.dietitians.ca, 2006.

Dietitians of Canada, "Why is Water so Important for My Body? How Do I Know When I'm Dehydrated?", www.dietitians.ca, 2009.

Health Canada, "Handling Produce Safely", www.hc-sc.gc.ca, 2009.

Ministry of Health Promotion, Eat Right Ontario, "Facts on Fluids - How to Stay Hydrated, www.eatrightontario.ca, 2008.