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7 Ways to Eat Better Every Day

a bowl of food with quinoa, shredded carrots, cabbage and spinach

 

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.

This article originally appeared on Canadian Food Focus, a source for Canadian food and farming stories that provide advice to help you make confident food choices.

Holiday Eating Tips from a Dietitian

Mini Santas made from sliced strawberries and whipped cream.

The holidays are just around the corner! How are you feeling? Excited? Overwhelmed? Nervous about all of the food?

As a dietitian who loves to eat, I’m sharing 3 tips to help you eat well through the holidays (and beyond)!

Tip #1:  Be picky

There’s probably going to be a lot of different food choices. Tell yourself that you don’t have to eat them all. Do a once over of all the choices available and then be picky about what you put on your plate. Love your uncle’s mashed potatoes? Go for it! Not crazy about your cousin’s quiche? Give it a pass.

Tip #2: Be realistic with your portions

You know the saying – “Our eyes are bigger than our stomachs!” Sometimes, we take more food than we can realistically eat. In my experience, I find that the first three or four bites of a food are AWESOME! And then after that, well, the food becomes a little meh. If a food still tastes awesome after the fourth bite, you can always go back for more. Practice this type of mindfulness to help prevent overeating. Bonus – you’ll reduce food waste too!

Tip #3:  Ditch the diet talk

Ditch the diet talk like “I know I shouldn’t, but I’m going to have dessert” or “I’m going to be bad and have another chocolate.” Avoid judging yourself or anyone else for what and how much they’re eating. Instead, build a healthy relationship with food that allows you to honour your hunger / cravings and enjoy food for it’s nourishment, comfort and nostalgia. Our kids, grandkids, nephews and nieces are watching and listening to us. Let’s model healthy behaviours and show them that all foods can be enjoyed without guilt.

Wishing you and your loved ones a happy holiday season!

P.S. Here’s the recipe for these cute Strawberry Santas!

 

 

 

 

 

 

3 Important Nutrients for Vegetarians

Various fruits and vegetables on a cutting board and table

 

 

 

 

 

 

 

 

 

 

 

 

If you’re a vegetarian, you’re probably eating a variety of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Following a plant-based eating style has many benefits, such as a lower risk for developing heat disease, type 2 diabetes and colon cancer. But did you know that you could be missing out on some important nutrients? Here are 3 key nutrients to think about.

Iron

Iron is a part of hemoglobin that’s in red blood cells and helps carry oxygen throughout our body. There are two different forms of iron:

  • heme iron – found in animal-based foods such as meat, poultry, fish, shellfish and eggs
  • non-heme iron – found in plant-based foods such as vegetables, grains, legumes and tofu.

Heme iron has better bioavailability, in other words, it is more easily absorbed by our body compared to non-heme iron. For this reason, it’s recommended that vegetarians get almost two times more iron as non-vegetarians, especially adults and adolescent females.

To improve the absorption of non-heme iron, try these tips:

  • Enjoy your meal with a food or drink that contains vitamin C (e.g. citrus fruit, citrus fruit juice, kiwis, mangoes, cantaloupe, sweet peppers, bok choy, broccoli, kale, potatoes).
  • Add a food that contains heme iron if you include these foods in your diet (e.g. fish, shellfish, eggs).
  • Cook with cast iron pots.
  • Avoid drinking large amounts of coffee or tea, or having high amounts of calcium at the same time as your vegetarian meal because these block iron absorption. Wait about one to two hours after a meal before enjoying coffee, tea or taking calcium supplements.
  • Try the Lucky Iron Fish, a reusable cooking tool that adds extra iron to your foods and beverages.

Best vegetarian foods for iron:

  • Iron-fortified grain products (e.g. breads, cereals, pasta)
  • Whole grains and whole grain foods
  • Legumes (e.g. split peas, lentils, beans)
  • Soy / soy products (e.g. firm or extra firm tofu, tempeh, soy veggie burger, fortified soy beverage)
  • Nuts / nut butter
  • Seeds / seed butter (e.g. pumpkin seeds, sesame seeds, hemp seeds)
  • Dark green vegetables (e.g. Swiss chard, asparagus, edamame, snow peas, kale)
  • Dried fruit (e.g. raisins, dried apricots)
  • Prune juice
  • Blackstrap molasses

Zinc

Zinc is important for a strong immune system and helps with wound healing. Vegetarians, especially vegans, can be at a higher risk for zinc deficiency because fruits and vegetables contain very little zinc. If you’re a pescatarian, try fish and seafood for zinc. If you’re a lacto-ovo vegetarian, you can get zinc from eggs and dairy products.

Plant-based foods contain phytates (a natural substance found in grains, nuts, seeds and legumes) which actually reduces zinc absorption. To improve the absorption of zinc, try soaking grains, nuts, seeds and legumes before cooking.

Best vegetarian foods for zinc:

  • Legumes (e.g. beans, split peas, lentils)
  • Nuts and nut butters (e.g. almonds, peanuts, cashews, pecan, pine nuts)
  • Seeds (e.g. pumpkin seeds, sunflower seeds, sesame seeds)
  • Whole grains
  • Fortified cereals

Vitamin B12

Vitamin B12 is important for healthy nerve cells and for making red blood cells. Vitamin B12 is found naturally only in animal-based foods. Many plant-based foods are fortified with vitamin B12 such as fortified plant-based beverages and products labelled as “simulated meat products” or “simulated poultry products.” If you’re vegan, it may be helpful to take a vitamin B12 supplement. Talk to a Registered Dietitian for more advice.

Best vegetarian foods for vitamin B12

  • Plant-based foods fortified with vitamin B12 (e.g. fortified soy yogurt, veggie burgers, simulated meat products, simulated poultry products)
  • Plant-based beverages fortified with vitamin B12 (e.g. fortified soy / oat / rice / almond beverage)
  • Fortified nutritional yeast

There are many delicious foods to enjoy on a vegetarian diet. If you’re not sure whether you’re getting enough nutrients or have questions about supplements, consult with a Registered Dietitian.

References:  Health Canada (2022 May 7). Applying Canada’s Dietary Guidelines – Considerations for Vegetarian Diets.

This article originally appeared on Canadian Food Focus, a source for Canadian food and farming stories that provide advice to help you make confident food choices.

The Spirit Plate – an Indigenous Food Tradition

Have you heard of a Spirit Plate?  I hadn’t until I met Chef David Wolfman.

Chef Wolfman with Sue, Lucia and others standing in a kitchen with plated food.

Chef Wolfman (first on left) with Sue, Lucia, USA Consulate General Susan Crystal (third from right) and others, preparing foods using Indigenous ingredients.

 

Chef Wolfman is an internationally recognized expert in traditional Indigenous cuisine, member of the Xaxli’p First Nation in BC and a Culinary Arts Professor at George Brown College in Toronto. At a culinary master class hosted by Taste USA and the Ontario Produce Marketing Association, I had the wonderful opportunity to cook and learn from the Chef.  Along with dozens of other participants, we prepared dishes using traditional ingredients such as Wild Rice Jambalaya and Shawnee Cake, and Barbecued Pork Tenderloin with Strawberry Sauce served with Salad and Chokecherry Drizzle.

Before we sat down to eat together, Chef Wolfman assembled a Spirit Plate with samples from each of the cooked dishes. The plate is then left outside to honour both the ancestors and children who are no longer here with us.  🧡

This simple yet meaningful gesture allows us to remember those who have come before us and those who have left us. It’s a reminder that food is love and connection.

Chef Wolfman wearing his Indigenous chef's wardrobe and explaining the meaning of a Spirit Plate

 

 

In this video, Chef Wolfman describes the Spirit Plate.

Thank you Chef for sharing your wisdom and knowledge with us!

 

 

How much caffeine is too much?

A person holding a the handle of a coffee mug. An image of Sue's face in the overlay.

Health Canada has set recommended maximum daily amounts of caffeine depending on your age. For children and teens under the age of 18, the recommended caffeine intake depends on their body weight. Consuming too much caffeine can lead to insomnia, irritability, nervousness and headaches. If you’re sensitive to caffeine, consider having less.

chart with caffeine recommendations for age groups

Caffeine is found naturally in coffee, tea, chocolate and certain flavourings such as guarana and yerba mate. Check out the caffeine content of some common foods and beverages to see where you’re at with your caffeine intake for the day. Keep in mind that many mugs and store bought drinks are larger than a standard cup.

chart with caffeine intake of foods and beverages

Do you have a food or nutrition question?  Ask me and I’ll feature the answer in one of my next newsletters.

Cool Facts About World Refrigeration Day!

A cartoon refrigerator surrounded by images of fruits, vegetables and the earth.

 

 

 

 

 

 

 

 

 

 

 

 

Did you know that June 26 is World Refrigeration Day?

Refrigeration is one of the most important engineering initiatives of the last century and is at the very heart of modern day life. Just think of the many ways in which this technology improves our lives:

  • Food safety: Bacteria can grow quickly in food at temperatures between 4°C to 60°C, potentially causing foodborne illness. But the cooling provided by refrigerators and freezers in our homes, restaurants and retailers slows bacterial growth, keeping foods safe to eat. Not to mention the cooling technology that allows perishable foods to be harvested and transported to their final destination.
  • Food waste reduction: One way to reduce food waste at home is to use up leftovers. Thanks to refrigeration and freezing, most cooked meals can keep about 3-4 days in the fridge and between 2-6 months in the freezer. For a detailed guide to storing leftovers, check out Health Canada’s info about Leftovers: How Long Will They Last? or this Cold Food Storage Chart.  
  • Food availability and nutrition: Freezing allows fruits and vegetables to be picked at their peak ripeness and then frozen – often within hours – to lock in maximum nutrition and flavour. When fresh, seasonal produce is not available, frozen is an excellent, nutritious and affordable option.  
  • Planetary health: Cooling reduces one of the largest contributors to climate change – the emission of greenhouse gases from food that is lost due to spoilage and waste.

Dr. Leslie Oliver sitting at his deskDr. Leslie Oliver (pictured), a member of the HVACR Heritage Centre Founding Committee and his father Howard Oliver were pioneers of early refrigeration in Canada.

The HVACR Heritage Centre is a volunteer driven heritage organization whose mandate is to preserve and record the history of heating, ventilation, air conditioning and refrigeration technologies and how they’ve changed our lives. Dr. Leslie Oliver, a professional engineer appraised historic artifacts as well as documented the contributions of the industry’s work since its early years. By 1928, his father T. H. [Howard] Oliver became one of Canada’s first high tech workers in the field of internal combustion, radio and refrigeration. Howard started the family business T.H. Oliver Ltd. which Leslie later took over as Vice President and General Manager. Read the inspiring stories behind cooling technology and its impacts on society at their virtual museum.

 

This post was sponsored by the HVACR Heritage Centre to raise awareness of World Refrigeration Day and recognize the invaluable contributions of this technology. Opinions are my own.

Meet the McKennas!

McKenna family photo

Last month, I was kindly invited by CropLife Canada to meet the McKenna family who are 4th generation farmers in beautiful Prince Edward Island (PEI)! Gordie and Andrea McKenna shown above with their family, grow potatoes, carrots and turnips on the red, iron-rich soil which helps to retain the right amount of moisture for the crops.

But it takes so much more than just perfect soil and climate to grow food. Along with hard work and perseverance, the McKennas must navigate issues such as:

  • Land management – Preparation for this year’s potato planting actually began 3 years ago with a SWAT analysis (soil, water, air and topography), crop rotation and pest management.
  • Soil health – Grid sampling is conducted to test soil samples for nutrients.
  • Impact of world events on supply and cost of resources – For example, much of the fertilizer was previously sourced from Russia. With the world events, the cost of fertilizer has risen by 85%!
  • Technology – Modern day farmers need to invest in technology and digital tools.
  • Labour shortage – It’s a challenge to find staff who understand the machinery and technology required for farming. The shortage of truck drivers in our country is escalating a competitive marketplace between Canadian and European farmers.
  • Weather –  Climate uncertainties such as early frost or heat domes can pose major challenges.
Gordie and Jason on the farm

Gordie McKenna describes the precision needed in growing carrots.

I had a chance to ask Gordie, “What’s one thing you would like to say to Canadians?”

His reply, “I want Canadians to know just how challenging it is to produce perfect food. It’s a constant pressure on a food producer in Canada to try to be perfect every step of the way. Farmers need more respect from consumers, better understanding and more education in the classrooms for children to see what farming is like today.”

The bottom line is that farming is incredibly hard work. Farmers take pride in growing safe and nutritious food that feed us and families around the world. Watch the Real Farm Lives documentary series to peek into the daily lives of our amazing Canadian farmers!

Other Fun Facts I Learned on My Trip to PEI

  • Prince Edward Island is the largest grower of potatoes in Canada, supplying about 25% of all potatoes grown in Canada. There are 200 potato producers in PEI, and 96% of them are multi-generational farmers.
  • Plant science includes tools that protect crops from insects / weeds / diseases as well as innovations to develop stronger varieties of crops. Farmers use these innovations to grow food sustainably.
  • Cavendish Farms were the first potato producer in North America to convert solid waste to bio-methane gas for energy. The Cavendish Farms plant processes 4 million pounds of potatoes every day and produces 270 bags of French fries every MINUTE – that’s 388,800 bags of French fries each and every day! It can take 9 years to clone a new potato variety. The Cavendish team of researchers developed the Russet Prospect potato which requires less fertilizer and soil fumigation.
  • Harrington Research Farm houses a field and greenhouse research facility as part of the Charlottetown Research and Development Centre. Scientists conduct research on integrated crop systems with a focus on crop rotations, soil health, water quality, agronomy of new crop species, crop nutrient cycles and pest / disease management.

Thanks again to CropLife Canada, Farm and Food Care PEI and the PEI Federation of Agriculture for organizing this fantastic trip and educational event! Until next time!

Group photo of tour participants on the farm

Friends and colleagues on the McKenna family farm!

The event was sponsored travel and this blog reflects my own learning experiences.

 

 

 

Does diet affect erectile function?

A man in a blue shirt sitting on a sofa and speaking to a health professional.

 

 

 

 

 

 

 

 

 

 

 

 

It’s the question you may have always wondered, but were too shy to ask!

June is Men’s Health Month, so let’s take a look at some of the research on this topic.

A study published in the Journal of the American Association Network Open journal suggests that a healthy dietary pattern may play a role in maintaining erectile function in men. Researchers from the University of California and Harvard University looked at the food and nutrient data from over 21,000 healthy men aged 40 to 75 who had no previous diagnosis of erectile dysfunction or diabetes or heart disease. The men were part of the Health Professionals Follow-up Study. The researchers found that men at all ages who followed a Mediterranean-style diet had the lowest risk of erectile dysfunction. A Mediterranean-style diet focuses on fruits, vegetables, nuts, legumes and fish.

Fruits and vegetables contain special plant nutrients called flavonoids.  Researchers in Greece found that eating fruits and vegetables lowered the risk for erectile dysfunction by 32% in men aged 18 to 40 years.

Another study from researchers in Spain looked at 83 healthy men aged 18-35. For 14 weeks, these men were asked to follow their usual diet and were divided into 2 groups – one group also ate 60 grams (about ½ cup) of nuts a day such as walnuts, almonds and hazelnuts; the other group of men did not eat nuts. The study found that a healthy diet supplemented with mixed nuts may help to improve erectile and sexual desire.

Bottom line: Fruits, vegetables and nuts are the foundation of an overall healthy diet that can benefit not only your heart health but also your sexual health.

 

Chicken Quinoa Salad

 

Chicken Quinoa Salad in a white bowl with 2 small white side plates

Chicken Quinoa Salad

The peppery arugula blends wonderfully with the quinoa and chicken for a delicious salad! The salad measurements are flexibile - use more or less, depending on what you have!
Course Dinner, Main Course, Salad
Cuisine Mediterranean

Ingredients
  

Salad

  • 2 cups cooked quinoa (about 1 cup uncooked quinoa, and cook according to package directions)
  • 2 cups arugula
  • 1-2 cups cooked chicken (or search for my recipe for Mediterranean Chicken Kebabs)
  • 1/2 cup red onion, finely sliced
  • 1 cup cucumber, diced
  • 1 cup red pepper, diced

Dressing

  • 2 Tbsp olive oil
  • 2 Tbsp cider vinegar
  • 1 garlic clove, minced
  • 1 Tbsp lemon juice
  • 1/2 tsp dried oregano
  • 1/4 tsp pepper

Instructions
 

  • Add cooked quinoa and salad ingredients into a large bowl.
  • In a small bowl, whisk together salad dressing ingredients.
  • Drizzle dressing over salad and toss gently to coat.
Keyword arugula, avocado salad, Chicken kebabs, Mediterranean Chicken Kebabs, quinoa

What are your thoughts on the Dirty Dozen?

A woman shopping for veggies at a grocery store. A headshot of Sue is overlayed with the text "Ask a Dietitian. What are your thoughts on the Dirty Dozen?"

 

 

 

 

 

 

 

Have you heard about the Dirty Dozen? Let’s take a closer look at this and what it means for you and your family.

What exactly is the Dirty Dozen?

The Dirty Dozen is an annual list created by the Environmental Working Group (EWG), a United States-based environmental advocacy organization. The list ranks the top 12 conventionally grown fruits and vegetables in the United States that they claim should be avoided due to pesticide residues.

But what the Dirty Dozen list doesn’t tell us is how much residual pesticide is actually on the produce. We need this information to figure out if the amount we’re eating is at a level that could harm our health.

So what about pesticides?

Pesticides are substances that can be from either synthetic or natural sources, and are used on foods to protect them from diseases and pests such as insects and weeds. With the help of pesticides, farmers are able to grow safe, affordable and abundant food for Canadians.

As a dietitian, I worry that the Dirty Dozen list may cause food fear. The fact is both organic and conventional farmers use pesticides to control pests. Just because a pesticide residue is present, doesn’t mean that it poses a risk to our health. In fact, detection technology is now so sophisticated that it can detect parts per billion (think a drop of water in an Olympic size swimming pool). And, Canada has one of the most stringent regulatory systems in the world for pesticides. Before a pesticide can even be used on a food product, Health Canada assesses the health impact of any pesticide residues that may be in or on the food. It even takes into account the sensitivities of specific subsets of the population like infants, children and pregnant women.

Health Canada also sets Maximum Residue Limits (MRLs), which is the maximum amount of pesticide residue that is allowed to remain on a product when it is used according to the pesticide label – and these residue limits are typically set at least 100 times or more below levels that would have any impact on human health.

The Canadian Food Inspection Agency inspects domestic and imported foods for pesticide residues. Over 99% of the food that is tested is below the MRLs. And in rare cases where the residue level is above the MRL, it does not pose a health risk as the MRL is set significantly below any level of concern.

My advice

We all want and deserve safe, nutritious and affordable food for ourselves and our families. Here are some things to consider if you’re concerned about pesticides.

  • Put the Dirty Dozen list in perspective. Health Canada states that there is no health risk from eating conventionally grown foods because of pesticide residues. Use this Pesticide Residue Calculator which shows you the number of servings of different fruits and vegetables that we could eat and still not have any adverse effects from pesticide residues. For example, a child could eat 181 servings of strawberries a day (or 1,448 strawberries) without any adverse effects from pesticide residues!
  • Wash fruits and veggies very well under cold water. This helps to remove dirt, bacteria, and any tiny amounts of residues which may be on the outer layers of the produce. There’s no need to use soap or detergent. You can also peel the skin on fruits and veggies, however keep in mind that you’d also be peeling away some fibre and nutrients, as well as contributing to food waste.
  • Feel good about the food you eat! Enjoy a variety of fruits and vegetables every day that are tasty and affordable. Whether they’re organic or conventionally grown, both options are safe, nutritious and important for good health.

 

Disclosure: This is a sponsored post with CropLife Canada. The information shared in the blog are my opinions based on my review of this topic. I consult only with companies which align with my personal and professional values.

 

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