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Research Recap: Dietary Protein Amounts and the Risk of Type 2 Diabetes

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various protein foods such as fish, meat, eggs and milkGetting enough protein is important for good health. But can too little or too much affect your risk for Type 2 Diabetes?

Background

According to the International Diabetes Federation, China has the largest population with diabetes in the world, and almost half of them are undiagnosed. Researchers from the School of Public Health and Fudan University in Shanghai China were interested in exploring the link between protein intake and the risk of Type 2 Diabetes.

The researchers studied 29,517 adults who did not have diabetes. The average age of the participant was 55 years. The study lasted 5½  years from 2017 to 2022. Each of the participants recorded their usual food intake using a validated food frequency questionnaire.

What the study found

After the 5½ years, 5.1% of the study participants (1511 participants) developed Type 2 Diabetes. Those who developed Type 2 Diabetes tended to be older, had high blood pressure, carried excess weight and / or had a family history of diabetes.

Interestingly, the researchers found a U-shaped association between the risk of developing Type 2 Diabetes and the percent of energy (total daily calories) consumed from protein. In other words, people who ate either too little or too much protein had higher chances of developing Type 2 Diabetes.

Let’s look at this scientific graph, taken from the research paper.

A graph showing a flat U shaped curve relationship between risk of developing Type 2 diabetes (Hazard ratio) versus percent of calories consumed as protein (% energy from protein)

 

 

 

 

 

 

 

 

 

 

 

 

Along the vertical axis is the “Hazard ratio” with a 95% Confidence Interval. The hazard ratio measures the relative risk of something happening, in this case, the risk of developing Type 2 Diabetes. A hazard ratio of 1 (shown as the dotted black line in the graph) means that there is no difference in risk. A hazard ratio higher than 1 means increased risk, and lower than 1 means a decreased risk.

The horizontal axis of the graph is the “Energy from protein” – this is the percent of energy (total daily calories) from protein that a person eats. When protein made up between 12.20% to 16.85% of a person’s total daily calories, the risk of developing Type 2 Diabetes has a hazard ratio of less than 1. This is shown as the bottom part of the letter “U” under the dotted black line in the curve. The risk for developing Type 2 Diabetes increased by up to 1½ times when people ate less than 12.20% or more than 16.85% of their daily total calories from protein. The lowest risk of developing Type 2 Diabetes was observed when protein intake was 14.53% of the daily total calories.

How you can use this info

Protein is an important nutrient for many reasons, including bone health, muscle health and immunity. This research, published in Nutrition Diabetes (June 2025) suggests that eating a certain amount of protein may also lower your chances of developing Type 2 Diabetes.

The study found that eating 12.20% to 16.85% of your total daily calories from protein can be protective against developing Type 2 diabetes. Use this range as a guide.

Here’s a sample calculation showing how you would convert these percentages to grams of protein. The average adult eats about 2000 calories a day. So let’s use that number for this sample calculation.

  • For 12.20% of 2000 calories, multiply 0.1220 x 2000 to get 244 calories. One gram of protein contains 4 calories. So divide 244 by 4 to get 61 grams of protein per day.
  • For 16.85% of 2000 calories, multiply 0.1685 x 2000 to get 337 calories. One gram of protein contains 4 calories. So divide 337 by 4 to get 84.25 grams of protein per day.
  • Among the study participants, the lowest risk for developing Type 2 Diabetes occurred when protein comprised 14.53% of the total daily calories. Let’s do the math again. Multiply 0.1453 x 2000 to get 290.6 calories. One gram of protein contains 4 calories. So divide 290.6 by 4 to get 72.65 grams of protein per day.

In general, if you’re eating about 2000 calories a day, you can aim to eat between 61-84 grams of protein. And the lowest risk for developing Type 2 Diabetes in this study group was found among those who ate 72.65 grams of protein per day. Overall, this translates to eating about 20-25 grams of protein at each meal, which is what I generally recommend for muscle health.

Limitations of this study

  • Keep in mind that this study was done on a select group of adults in one specific country. The types of foods consumed by the participants may differ from the foods you typically consume. For example, more than half of the protein eaten by the study participants was plant protein such as soybeans, tofu and nuts.
  • Your protein needs may vary depending on other factors such as your health conditions, bone health, physical activity and strength training.
  • Diet is just one risk factor for Type 2 Diabetes. Your risk of developing diabetes varies with various factors including family history, diet, physical inactivity, high blood pressure, medications and ethnicity.
  • Always check in with your health care provider or a dietitian for personalized advice. Remember, this information is for educational purposes only and is not intended to replace the advice of your health care provider.

 

Research cited: Xu M, Zheng J, Ying T, Zhu Y, Du J, Li F, Chen B, Liu Y, He G. Dietary protein and risk of type 2 diabetes: findings from a registry-based cohort study and a meta-analysis of prospective cohort studies. Nutr Diabetes. 2025 Jun 3;15(1):25. doi: 10.1038/s41387-025-00380-z. PMID: 40461516; PMCID: PMC12134278.  https://pubmed.ncbi.nlm.nih.gov/40461516/

Ask a Dietitian: What is Resistant Starch…and how can it benefit your health?

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Text on a backdrop image of cooked pasta, cooked potatoes and cooked riceResistant starch is a type of fibre that resists digestion in the small intestine, and it can have health benefits.

One way to create resistant starch is to cook and then cool / refrigerate certain types of carbohydrates, such as potatoes, pasta and rice. This process (called “retrogradation”) changes the structure of some of the original starch to create a resistant starch that doesn’t get digested. The amount of resistant starch doesn’t change significantly when the food is reheated.

Here are a few health benefits of resistant starch:

  • Blood sugar control: Usually, starchy carbohydrates are digested and broken down into glucose which can raise your blood sugar levels. Since resistant starch is not digested, it doesn’t have this effect, so it can be beneficial for controlling your blood sugar levels.
  • Gut health: Resistant starch travels to the large intestine where it acts as food for the good bacteria in our gut. In other words, resistant starch is a prebiotic! When the resistant starch is fermented in the large intestine, it produces beneficial, short chain fatty acids.
  • More gut health: Since resistant starch is fermented slowly in the large intestine, it may cause less gas and bloating than other fibre-rich foods.
  • Satiety: Eating foods with resistant starch can help you feel full for longer.

Here’s what you can do:

  • Pasta: Cook pasta to al dente. Once cooled, store the pasta in the refrigerator. The longer it is refrigerated, the more resistant starch is formed. Eat the pasta cold in a pasta salad like my Caprese Pasta Salad, add to a soup, or reheat the pasta and enjoy it with a sauce. Bonus tip: Cook pasta to al dente – it will have a lower glycemic index than mushy pasta and create a slower rise in your blood sugar levels.
  • Potatoes: Boil, roast or bake the potatoes. When cool, store the potatoes in the refrigerator for at least a few hours, preferably overnight. Eat the potatoes cold in a potato salad or reheat them in your favourite recipe.
  • Rice: Cook rice as you normally would. Allow the rice to cool at room temperature and then refrigerate for at least 12 hours. Use the rice to make Best Shrimp Fried Rice or simply enjoy the reheated rice as a side dish. The amount of resistant starch does not change much after reheating cooked and cooled rice, pasta or potatoes.

 

Supplements and Bone Health

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A plain white supplements bottleIn September, I presented a webinar in partnership with Osteoporosis Canada – Supplements and Bone Health. You can watch the webinar recording here (about 50 minutes).

Below is a summary of the key messages from the presentation. (This information is for educational purposes only and not intended to replace the advice of your health care professional.)

Calcium

  • Calcium helps build and maintain strong bones.
  • Get 1000-1200 mg/day, ideally from food first.
  • If you’re not able to get enough calcium from food, then you can take a calcium supplement.
  • Look at the amount of elemental calcium per tablet. Take no more than 500-600 mg of elemental calcium at a time.
  • Find a form of calcium that works best for you (tablet, chewable, soft gel, effervescent tablet).
  • Take calcium carbonate with meals or right after eating. Take calcium citrate anytime.
  • Talk to your health care professional about possible interactions between calcium supplements and any medications you may be taking.

 Vitamin D

  • Vitamin D helps our body absorb calcium.
  • Our body can make vitamin D when our skin is exposed to sunlight, but this is affected by the season, our age, sun screen and limited skin exposure to the sun.
  • If you’re under the age of 70, get 600 IU/day (15 micrograms/day) of vitamin D.
  • If you’re over the age of 70, get 800 IU/day (20 micrograms/day).
  • Not many foods contain vitamin D. Under new regulations by Health Canada, the vitamin D content in milk, goat’s milk and margarine will be almost doubled by December 31, 2025. Vitamin D can also be added to yogurt and kefir.
  • Health Canada recommends taking a vitamin D supplement if you’re over the age of 50 – take 400 IU/day, every day (not just during the winter months). You may need a higher supplement dose if you’re at risk for vitamin D deficiency. At the same time, eat foods that are rich in vitamin D such as milk, fortified plant-based beverages, eggs, yogurt and fatty fish like salmon and sardines.
  •  Most vitamin D supplements are most commonly in the form of vitamin D3. Take the supplement with a meal or snack that contains fat since vitamin D is a fat soluble vitamin.
  • Talk to your health care professional about how much vitamin D you may need. Don’t take more than you need since too much vitamin D can be harmful.

Protein, Vitamin K, Magnesium

Use the Nutrient Calculator on the Osteoporosis Canada website to see if you’re getting enough bone building nutrients like calcium, vitamin D, protein, vitamin K and magnesium. Talk to your health care professional or a Registered Dietitian if you’re not getting enough of these key nutrients.

 

 

 

 

4 Do’s and Don’ts When Eating in Japan

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Sue standing in Nishiki Market, Kyoto JapanI had a wonderful trip to Japan, travelling through Tokyo, Kyoto, Osaka and Kobe! Of course as a dietitian, I spent most of my time on the food scene. When it comes to food and eating, here are 4 do’s and don’ts I discovered on my trip.

DO explore the local food markets

Each of the big cities have busy food markets with many signature local delights. At the Nishiki Market in Kyoto, I tried premium matcha ice cream (delicious!) and Takoyaki (deep fried octopus balls – overrated, in my opinion). And in Tokyo’s Tsukiji Market, I lined up for tamagoyaki (Japanese omelet on a stick – totally worth the wait!) and strawberry daifuku (a pretty dessert made of mochi but a little too sweet for me).

DON’T eat on the go

Eating while walking is a big no-no. At the food markets, signs are actually posted asking patrons to eat their food inside or just outside of the store. Eating on local trains is also discouraged. However, eating and drinking are allowed on long distance Shinkansen bullet trains. I also noticed no public garbage cans on the streets, in hotel lobbys or even in the train stations. The unspoken rule is to simply carry all of your trash with you. All of these efforts help to keep the city super clean.

A sign posted outside the market.

 

 

 

 

 

DON’T expect too many fruits or veggies

I researched quite a bit for my trip to Japan, but honestly, nobody mentioned the lack of fruits and veggies at meals. My typical fare consisted of sushi, ramen, udon noodles and sukiyaki – lots of delicious starch with fish or meat – but veggies were notably absent. A couple of times, I treated myself to a seven course chef’s choice meal (“omakase”) and was delighted to finally see some veggies, albeit half an asparagus spear or a single baby corn as a garnish.

Sue holding a small spear of asparagus with a plate of grilled scallops

 

 

 

 

 

DO visit the convenience stores

On practically every corner of the city, there’s at least one convenience store. Whether it’s a Family Mart, Lawson’s or 7-11, these stores carry a variety of healthy, affordable options – including sliced fruit in pouches and mini broccoli edamame salads. I fell in love with the ham and lettuce sandwiches (emphasis on the lettuce!) and the red bean buns which were perfect snacks. There was also Greek yogurt and high protein milk to help me reach my daily calcium goals.

Are you planning a trip to Japan soon? Let me know in the comments and I’d be thrilled to suggest some fun food workshops and delicious restaurant options!

 

Ask a Dietitian: Can Kiwis Help with Constipation?

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Headshot of Sue and a bowl of kiwis in the backgroundYes! You’ve heard of the saying, “An apple a day keeps the doctor away!” But, if you experience constipation, the advice can be changed to “Two kiwis a day keeps the doctor away!”

The research study

Research published in the American Journal of Gastroenterology studied two groups of adults with either functional constipation or IBS-C (Irritable Bowel Syndrome – constipation predominant). The adults were randomly assigned to eat 2 green kiwis every day or 7.5 grams of psyllium powder every day for 4 weeks. Psyllium is a type of soluble fibre known to help alleviate constipation as well as reduce blood cholesterol levels. The amount of fibre from the kiwis and psyllium was the same – 6 grams.

After this 4 week period, both groups returned to their usual diets for 4 weeks. Then, the groups switched around and ate the other test food – in other words, the group that started off eating kiwis now ate psyllium every day for 4 weeks, and vice versa.

The results

Both kiwis and psyllium improved constipation. When eating kiwis, the participants experienced an increase of over 1.5 “complete spontaneous bowel movements” (CSBM) per week. As a reference, an increase of 1 or more CSBM per week is considered clinically relevant for improving constipation. Furthermore, kiwi eating participants reported less bloating and straining after eating kiwis when compared to psyllium.

How do kiwis work?

There are a couple of reasons why kiwis have this beneficial effect. For starters, the fibre in kiwis has a higher swelling and water holding capacity than other fruits. In fact, the swelling ability of kiwi fibre is more than 6 times higher than apple fibre! Since kiwis can help retain more water in the small intestines, this helps to increase bulk and soften the stools as well as increase stool frequency.

In addition, kiwis contain a special enzyme called actinidin which seems to speed up the digestion of proteins and keeps things moving in the gut for more regular bowel movements.

The bottom line

Kiwis (green or gold) can be a helpful food to help ease constipation. If your constipation is persistent, please contact a registered dietitian for specialized advice.

 

References:

Eltorki M, Leong R & Ratcliffe EM, 2022. Kiwifruit and kiwifruit extracts for treatment of constipation: a systematic review and meta-analysis. Can J Gastroenterology & Hepatology 2022, Oct 6:2022:7596920; doi: 10.1155/2022/7596920.

Gearry R, Fukudo  Shin, Giovanni B et al., 2023. Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort—results of an international multicenter randomized controlled trial. The American Journal of Gastroenterology 118(6):p 105. doi: 10.14309/ajg.0000000000002124.

Wilkinson-Smith V, Dellschaft N, Ansell J et al., 2019. Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. Alimentary Pharmacology & Therapeutics, 2019 Jan 31;49(6):759-768. doi: 10.1111/apt.15127

10 Ways to Eat Better for the Planet

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A tiny plant sprouting from the earth.April 22 is Earth Day! Here are 10 easy ways to eat better for the planet – today and every day!

1. Make a no-cook meal. Try a yogurt parfait with granola and fruit on top. Pack a peanut butter sandwich for lunch. For dinner, how about a leafy green salad with grated carrots, cucumbers, tomatoes and canned fish (dig out that manual can opener from the bottom of your drawer instead of using an electric one).

2. Join the Meatless Monday movement. More energy is typically needed to produce meat compared to grains, legumes, fruit and veggies. Try a meatless meal at least once a week, like my Bean, Avocado and Corn Salad, Chickpea Lettuce Wraps, BBQ Tofu Burger or Lentil Bolognese.

3. Steam your food. You’ll conserve water by steaming rather than boiling. And here’s the nutritional bonus: steamed veggies stay tender crisp and very little vitamins and minerals are lost in the cooking water.

4. Multi-purpose your water.  I used to warm up the kids’ thermoses with hot water as I made their lunches. Instead of dumping all that water down the drain, I re-purposed the hot water to make a nice pot of green tea. Do you have “leftover” water in your kettle? Cook with it. Wash your dishes with it. Pour it into a pitcher and refrigerate it – now you don’t have to run the tap when you want a glass of cold water!

5. Reduce food waste. The food that we toss out can end up in landfills where it decomposes and produces methane gas, contributing to climate change and global warming. So buy only what you need. Store food properly, use leftovers creatively and freeze any extra food. Use all parts of the animal and vegetable whenever possible. My dad makes an incredible soup with pig’s feet! One of my all time favourite veggies is beets because I can use practically everything from root to leaf!

6. BYOC. Bring your own containers. If you’re going out for dinner, bring your own food containers for leftovers. Some coffee shops may also allow you to bring a reusable mug for take-out beverages.

7. Buy from the bulk store. It will help you buy only what you need. Plus it cuts down on all that unnecessary food packaging. Ask the store if you can bring in your own containers too so that you don’t have to use as many plastic bags.

8. Reduce your “cookprint”. Your cookprint is the amount of energy that’s needed to prepare and cook your meals. Speed up your cooking time and dial down your energy use by keeping the lids on pots. Use smaller, energy efficient appliances like a toaster oven, air fryer, pressure cooker or crockpot.

9. Be a locavore. Eat locally grown food whenever you can because it helps reduce the transportation and carbon footprint from farm to plate. Build on this idea and think about your own transportation when buying groceries. Can you walk, cycle or take transit to get your groceries?

10. Grow your own. Gardening season is right around the corner. Get outside, dig into the soil, and get planting! On my list this year are cherry tomatoes, herbs and you guessed it – beets! You’ll love the taste of home grown produce and Mother Earth will thank you for it too!

The Surprising Nutritional Benefits of Sardines!

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Cans of sardines decorated with comical characters.

 

I’m just back from my vacation to Europe and FELL IN LOVE with sardines! They’re a staple food particularly in Portugal. I feasted on grilled, fresh, large sardines as well as the smaller, canned ones known as “conservas.” Honestly, I probably ate sardines at every other meal.

Portugal has a rich history of sardine fishing and canning along the coastal communities. Hundreds of decorated canned sardines could be found at the Mercado do Bolhão (market) in Porto (see photo above). And in Lisbon, we visited a store called “Fantastic World of Portuguese Sardines” dedicated solely to various flavours of the canned delicacies.

When I returned home, I looked up the nutritional profile of sardines and was wowed by what I found!

Protein

I knew that sardines contained protein, but what surprised me just how much! A small tin, about 100 grams of canned sardines in olive oil contains up to 25 grams of complete protein. That’s the same amount found in a similar serving of meat, fish or chicken.

Calcium

Believe it or not, there can be up to 30% of your days’ worth of calcium in a 100 g serving of canned sardines. The catch (pardon the pun!) is that you have to eat the tiny, soft bones (as is the case with canned salmon). If you skip the bones or buy boneless sardines, the calcium content is only about 10% of the Daily Value.

Vitamin D

Not many foods naturally contain vitamin D. Sardines are an excellent source of vitamin D, so stock up over the winter months when we can’t make enough vitamin D from the sun!

Omega-3 fats

Salmon is often the poster child for omega-3 fats, but sardines are another top source of these heart healthy fats. Omega-3 fats are good for the heart and good for the brain.

Selenium

Selenium is a mineral that acts as an antioxidant to help protect against different diseases like cancer and heart disease. The amount of selenium varies from brand to brand of sardines, and can be as high at 100% of the Daily Value.

And more!

Sardines also contains vitamin B12,  potassium, iron, choline and zinc. Since there can be added salt, check the Nutrition Facts table for the sodium content. At less than $3 per package, take the opportunity to enjoy this nutrition powerhouse in a salad, on toast or in a pasta dish!

 

Can you name this veggie?

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A bowl of kalettes

 

Did you guess kalettes? If so, you’re correct!

Kalettes are a cross between kale and Brussels sprouts. They are about the same size as a Brussels sprout and look like a small bundle of purplish-green curly leaves with short stems. I saw them at my recent trip to Costco and love that they’re a product of Canada!

Both kalettes and Brussels sprouts are Cruciferous veggies which contain many wonderful nutrients including fibre, beta-carotene, folate, lutein, zeaxanthin – important for cancer prevention, heart health and eye health. Specifically, cruciferous veggies contain a group of natural, beneficial compounds called glucosinolates – these are responsible not only for the slightly bitter flavour but also for some of the cancer prevention properties.

The whole kalette is edible. Compared to Brussels sprouts, kalettes have a milder, slightly nutty flavour. You can roast kalettes (my favourite way to eat them!), sauté them or slice them thinly and eat them raw in a salad.

Here’s how to roast kalettes: Preheat oven to 475F. In a medium-sized bowl, toss about about 3 cups of raw kalettes and drizzle with 1-2 Tbsp olive oil. Add salt and pepper to taste. Pour onto a sheet pan lined with aluminum foil. Bake for about 10 minutes or until the leaves are tender and browned. If you prefer the kalettes crispier, bake them a little longer. It makes a great veggie side dish! Enjoy!

 

 

Find your Healthy with Traditional Cuisines – Week 1

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A variety of colourful ethnic meals beautifully arranged on a plate

**To celebrate National Nutrition Month, we have a 5-week series of guest posts written by Deepanshi Salwan, MPH candidate and a dietetic graduate student at the University of Toronto.**

It’s March and we are celebrating Nutrition Month! Every year dietitians, dietetic interns, and nutrition students across Canada celebrate Nutrition month to raise awareness about nutrition and the positive impact it has on our health and wellbeing.

This year Nutrition Month centres on the idea that healthy eating looks different for everyone. It is not a one-size-fits-all approach, and your healthy eating will look different from someone else’s healthy eating based on culture, food traditions, personal circumstances, and nutritional needs.

To honour Nutrition Month, I have teamed up with Registered Dietitians and Dietetic Graduate Students from diverse cultural backgrounds to put together a Nutrition Month 2021 blog series! Each week for the month of March, different dietitians and dietetic students will share their food traditions, cultural recipes, and the importance of culture in healthy eating.

Without further ado, let’s get started with Nutrition Month 2021 series – Week 1.

Cultural foods should be a part of your healthy meals

Canada is a country that prides itself on multiculturalism. Yet, the mainstream diet trends tend to ‘steal’ cultural foods’ thunder. With the recent craze around healthy eating, many of you may be are bombarded with the latest trendy diets that do not adequately incorporate your cultural foods. With everyone else embarking on the next food trend, you may feel that you are doing something wrong by not jumping on board. You begin to question the health benefits of your traditional foods.

I introduce my colleagues Novella Lui, Robena Amalraj and Aja Gyimah who will share their insights on making cultural foods a part of your healthy eating.

 

headshot of dietitian Novella Lui

Novella Lui, RD

www.novellard.com  Instagram @livetonourishrd

  1. What’s your cultural background?

I am a Chinese Canadian, born in Hong Kong and raised in Vancouver.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions? 

Food plays a vital role in Chinese culture, where food is always a part of celebrations. Many of the traditional foods served during celebrations bear symbolic meanings, from togetherness to fortune and luck. For instance:

  • In Lunar New Year, we eat the ‘year cake,’ a glutinous rice cake that symbolizes rising prosperity, which has the same homophonic sound as ‘yearly increase.’
  • During Dragonboat Festival, we eat glutinous rice dumplings wrapped in bamboo leaves as they depict the commemoration of Qu Yuan, an ancient Chinese poet.

3. What is your favourite cultural ingredient or food or recipe? 

I have a long list of favourite foods, but if I had to choose, my favourite is har gow, a steamed shrimp dumpling wrapped in a thin and translucent starch dough. My first memories of eating out as a child with my family were enjoying a dim sum lunch, and har gow was always one of the dishes shared among us. These shrimp dumplings always remind me of my fonds times with my cousins and relatives. You can find a har gow recipe here.

Har Gow (Chinese steamed shrimp dumplings)

Har Gow (Chinese steamed shrimp dumplings)

 

 

 

 

 

 

 

4. What would you like to say to Canadians during National Nutrition Month?

All foods, including those from your own culture, fit into a healthy meal pattern. Including and embracing foods from your own culture connects you to your roots and cultural identity. At the same time, learn about other cultures by trying their foods, as food is a portal that connects and nurtures our relationships with other people.

 

Headshot of Robena Amalraj

Robena Amalraj, Dietetic Graduate Student

www.nourishwithrobena.com

Instagram @nourishwithrobena

1. What is your cultural background?

My cultural background is Indian. Specifically, I am from the South Indian state of Tamil Nadu.

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions? 

India is affectionately called the Land of Spices, and food undoubtedly plays a significant role in its culture. Every region of India has distinct and unique customs but eating with hands is a common practice; it is thought that this not only makes the food taste better, but also feeds the mind and the spirit.

Rice is of particular importance in India and is viewed as the ultimate sustenance; it is often the first solid food that a baby eats and is also eaten by older adults who have trouble eating other foods. In many parts of India, rice is used as an offering during religious rituals and is a symbol of prosperity and well-being.

3. What is your favourite cultural ingredient or food or recipe? 

My favourite South Indian food is dosa, which is a thin savoury crepe made from a fermented batter of lentils and rice. It is typically served with sambar (a lentil and vegetable stew) and chutney. My mom made it all the time when I was growing up; not only is it delicious, but it is a comforting and warm reminder of home and family. You can find a recipe here.

A plate of South India dosa with sambeer and chutney

South India Dosa served with sambar and chutney

 

 

 

 

 

 

 

 4. What would you like to say to Canadians during National Nutrition Month? 

In the health and wellness space, there is often a narrow perception of healthy food. There is a misconception that cultural foods that do not fit into this mainstream image are automatically “unhealthy”. However, healthy eating does not look the same for everyone. Culture and tradition are integral components of food and overall wellness, and you do not need to forgo your culture to be healthy!

 

headshot of Aja GyimahAja Gyimah, MHSc., RD

www.compete-nutrition.ca  Instagram @compete.nutrition

1. What’s your cultural background? 

I’m biracial: Jewish-Canadian and Ghanaian

2. What is the meaning of food in your culture? / How is food used in celebrations or traditions? 

In the Jewish culture, food is a large part of how we observe our holidays. For example, Friday nights are reserved for a family dinner because it kicks off the Sabbath or the day of rest. Also, depending on the holiday you’re required to eat specific foods, like during Passover we have a ceremonial dinner where each food item is symbolic.

In Ghanaian culture, food is tied to many celebrations, get-togethers or even just attending church on Sundays. Within my family, it used to be such a treat because my dad would spend the entire day making light soup. Since COVID, we have been ordering from local Ghanaian restaurants to support them during this time. Now, jollof rice is a staple in our house!

3. What is your favourite cultural ingredient or food or recipe? 

Fried plantain is a world-wide favourite, it’s a staple in almost every African, Black and Caribbean cuisine. I usually slice the plantain, rinse it in saltwater and then fry it until it’s brown and delicious! Find a recipe for fried plantain here. On the Jewish side, I’m a huge fan of Challah which is the only type of bread I grew up with. Challah is also the best bread to use for French toast!

fried plantains

Fried plantains

 

 

 

 

 

 

 

4. What would you like to say to Canadians during National Nutrition Month?

All foods fit within a healthy diet and that includes our cultural/traditional foods. You’re not required to throw away the foods you’ve grown up with to follow a healthy diet. There’s plenty of room for fried plantain – haha!

 

Bottom Line

There is no single way to eat right and sacrificing your cultural foods is not necessary for achieving good health! No matter what your cultural foods or traditions are, they can be a part of your healthy eating regime. So, ditch the diet trends and incorporate your cultural foods to find your healthy.

Come back next week to learn more about traditional cuisines and healthy eating in our Nutrition Month 2021 blog series.

 Let’s Talk 

What is your favourite cultural recipe? Let me know in the comments. Click here to learn more about the Nutrition Month 2021 campaign.

I thank Novella, Robena, and Aja for their time and contribution to this post.

headshot of Deepanshi SalwanWritten by: Deepanshi Salwan, MPH candidate – Deepanshi is a dietetic graduate student at the University of Toronto. Her nutrition philosophy embraces moderation without deprivation. She believes that healthy eating does not have to be complicated and hopes to inspire her audience to live more happy and healthy lives! You can find her on Instagram @deeconstructing_nutrition.

 

9 Traditional Treats to Enjoy During the Lunar New Year 

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Tray of Togetherness - a red tin filled with symbolic sweets to celebrate the Lunar New Year

 

 

 

 

 

 

 

 

 

The Chinese Tray of Togetherness – a round tin box with dried fruits, roasted watermelon seeds and other treats for the Lunar New Year celebration. 

The Spring Festival, also known as the Lunar New Year, is the most celebrated holiday in Chinese communities worldwide. This year, the first day of the two-week celebration falls on February 12. Many activities are part of the celebration, such as putting up decorations, having a reunion dinner with family, and giving “lucky money” red envelopes.

Aside from these primary activities, assembling the Tray of Togetherness is also an important ritual. The Tray of Togetherness is a red or a black box comprised of six or eight compartments.

Traditionally, sweets are part of the box to bless one to have a sweet life. Like many celebratory foods eaten during this time, each food included in the box bears a homophonic pun with a specific good omen.

The box is presented to guests when they visit the host’s home as a way for the host to pass on luck and blessings. While the pandemic prohibits people from visiting one another, the box is still put together because it also implies luck and fortune will come to the home the year ahead.

 

What’s inside the Tray of Togetherness

To assemble the box, families generally choose treats related to fortune, family ties and health. Some examples are:

Red watermelon seeds – Red symbolizes happiness, and the word ‘seed’ in Chinese stands for fertility.

Red melon seeds

 

 

 

 

Dried candied lotus seed – Also related to fertility, the white lotus seeds carry an additional symbolic meaning: to have many descendants.

Dried candied lotus seeds

 

 

 

 

 

Dried candied coconut – Come in the forms of strips and chunks; these imply togetherness, where a family of generations are bonded together.

Dried candied coconut

 

 

 

 

 

 

Dried candied lotus root – The homonym for lotus root is abundance year after year.

Dried candied lotus root

 

 

 

 

Dried candied winter melon – The dried candied winter melon pieces are rectangular strips as if they represent an individual from head to toe. They are a symbol of good growth for children and good health for all.

Dried candied winter melon

 

 

 

 

Dried kumquats – In Chinese, the word kumquat is translated as “gold orange,” which symbolizes luck and wealth.

Dried kumquats

 

 

 

 

 

Other Lunar New Year Foods 

Along with the sweets eaten in the Tray of Togetherness, other traditional snacks are part of the celebration, including:

Year Cake (Nian Gao or Chinese Glutinous Rice Cake) – The year cake implies prosperity year after year. It can be enjoyed as a sweet or a savoury item, as a New Year dish, or as an all-year-round food, depending on regional culture.

Nian Gao or Chinese glutinous rice cake

 

In Cantonese cuisine, the year cake is enjoyed explicitly during the New Year. Comprised of glutinous rice flour and brown sugar, the year cake is sliced into pieces before serving. Generally, the slices are steamed or pan-fried.

For the pan-fried method, specifically, the year cake slices are dipped into an egg wash before cooking for a crispy exterior and a chewy interior.

Crispy triangles – Like the year cake, crispy triangles can be savoury or sweet, depending on the fillings typically used in the regional culture. From the umami-flavoured filling with Chinese sausages, pork and shitake mushrooms to the sweetness offered by the peanut, sesame and sugar filling, these fillings are wrapped inside a glutinous rice dough before they are deep-fried in a wok.

Crispy Triangle pastries

 

The crispy triangles resemble the gold-coloured, boat-shaped ingots, a currency used in ancient China. Eating these symbolizes wealth will come generously to one.

 

Sesame doughnuts – Finally, sesame doughnuts, also known as “laughing dates,” are deep-fried, wheat flour-based crunchy balls. When one takes a bite, the balls look like a laughing mouth, depicting bringing happiness and laughter to the family.

Sesame doughnut pastries

 

 

 

 

Wishing you and your families a happy and prosperous New Year!

headshot of dietitian Novella LuiGuest blog written by Novella Lui, RD, MHSc – Novella is a registered dietitian and a nutrition communications strategist who is passionate about creating engaging content for a wide array of audiences.  You can find her at www.novellard.com or on Instagram @LiveToNourishRD.

 

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