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Veganism and vegetarianism have been on the rise this past decade. With the increase in social awareness and affordable food options being offered at restaurants and supermarkets, it’s easy to understand why. Moreover, veganism and vegetarianism has been associated with many health benefits, including reduced blood pressure, reduced blood cholesterol levels, and lower rates of obesity, heart disease, type 2 diabetes, and certain cancers (1,2). While there are many benefits to these animal-friendly diets, their limitations make including certain essential nutrients in everyday meals slightly more difficult. This article discusses nutrients to watch out for when planning out you vegan or vegetarian meals.

WAIT—Why does excluding animal products from my diet put me at risk for nutrient deficiencies?

Many animal products, such as milk, eggs, and meat, provide are the main source of many essential nutrients, including proteins, iron, vitamin B12, calcium, vitamin D, zinc, and/or omega-3 fats...

Many of us have a general idea of whether a food is healthy or not. Chips are a no-no whereas veggies are good to go. However, many foods commonly considered “healthy” are actually only healthy in small portions. This article highlights some of these foods which you can watch out for.

WHICH foods are these and WHY must I limit them?

Like with most things in life, too much of something good can be bad. In the case of food, the same idea applies. Foods consist of several different vitamins and minerals which are only tolerable or beneficial when consumed under certain levels. Below is a list of such foods, beneficial nutrients they contain, and nutrients they contain which need to be limited.

Avocado

This beloved fruit is high in mono- and poly-unsaturated fatty acids (MUFA’s and PUFA’s), healthy fatty acids required for the body to function and/or lower blood cholesterol levels. Low cholesterol levels are key in order to avoid blood vessel blockage, high blood pressure, and heart problems....

How much is enough to eat? Now a days, with portion sizes growing increasingly bigger, it’s hard to tell. This article breaks down how much you should be eating and how to measure your portions on-the-go.   

Portion Distortion: What is it and Why is it Important

With fast food restaurants and grocery pre-prepared meals, the idea of how much one should eat or is expected to eat has been distorted. Portion distortion is defined by Segen's Medical Dictionary as “an upward shift in the size and calorie count of a serving of a particular food served to the general public, especially in fast-food restaurants” (1). While portion distortion can be observed with foods often considered healthy, such as rice, pastas, avocado dips, nuts, and cheeses, this distortion can easily result in over-eating, and naturally, weight gain.

One means of preventing this is to restrict one’s portions based on  Canada’s Food Guide (CFG) daily portion recommendations.

Serving Sizes: Canada’s Food Guide’s Port...

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