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Ask a Dietitian: What’s an ultra-processed food?

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When you hear the term “processed” or “ultra-processed”, you may automatically think of foods that come in a box or package. There’s more to these terms though. Scientists at the School of Public Health at the University of Sao Paulo in Brazil developed a classification system called NOVA (it’s not an acronym) that groups foods into 4 different categories depending on the extent of the processing. Let’s go through each of them.

Unprocessed or Minimally Processed Foods: 

Unprocessed foods have not undergone any changes whatsoever. Some examples are fresh fruit and veggies as well as plain unseasoned fish and meats. Minimally processed foods are essentially unprocessed foods that have been cleaned, dried, ground, pasteurized, fermented or frozen. No oils, fats, sugars, salt or other substances have been added to the original food. Dried fruit, frozen veggies, dried beans, dried herbs and ground spices are just a few examples of minimally processed foods. Both unprocessed and minimally processed foods should form the foundation of a healthy, balanced diet.

Processed Culinary Ingredients: 

These are oils, fats, salt and sugars. These ingredients have been extracted from whole foods using processes such as pressing, grinding, refining and crushing. Vegetable oils for example are made from crushed seeds, nuts and fruit. Table sugar and molasses are obtained from sugarcane or sugar beet. Maple syrup is extracted from maple trees, and sea salt is mined from sea water. 

Processed Foods:

These are unprocessed foods with added oils, fats, salt or sugars. Most processed foods have just 2 or 3 ingredients. Some examples are salted nuts, smoked fish, fruit packed in syrup, pickled veggies, and homemade / bakery-made bread. These foods can still be enjoyed as part of an overall healthy diet. 

Ultra-processed Foods:

Most ready-to-eat and ready-to-heat products would be considered as ultra-processed foods. These are foods that are made by a series of processes and have extra ingredients such as additives, colours, flavours, emulsifiers, thickeners. Some examples are cake mixes, packaged pasta dishes, frozen entrées, reconstituted meat products and seasoned packaged snacks. While these foods can be convenient, enjoy them occasionally and in sensible amounts.

 

Research Recap: Preventing Nutrient Deficiencies during Menopause

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October is World Menopause Month. According to a national research report by the Menopause Foundation of Canada, the average woman will spend up to half her lifetime in menopause and post-menopause. If this is you, read the research summary below. 

Background

Here’s another statistic – 95% of women experience symptoms such as hot flashes, night sweats, heart palpitations, migraines, anxiety and memory issues. As estrogen decreases, the risk increases for different health issues including high blood cholesterol, high blood pressure, high blood sugars, heart disease, diabetes and osteoporosis. This research paper reviewed 42 studies to come up with evidence-based guidelines to address the nutrient needs of menopausal women. 

What the research found

The chart below is a summary of the key nutrients and recommendations for menopausal and post-menopausal women. These guidelines align with the 2025 guidelines from the North American Menopause Society and the World Health Organization. 

How you can use this information

Keep in mind that these are general guidelines during menopause and post-menopause. Always speak to your health care professional for personalized advice.

When it comes to an overall eating pattern for menopause, the International Menopause Society (IMS) recommends following a Mediterranean-style diet that includes plenty of vegetables, fruits, legumes, nuts, whole grains, olive oil and fish. Regular exercise can also improve bone and muscle health as well as decrease the risk of falls and fractures. Aim to participate in at least 150 minutes of moderate-intensity exercise per week plus strength train at least 2 times per week.

 

Reference: Yi-chen Liu & Zhi-qing Guo. Dietary interventions and nutritional strategies for menopausal health: a mini review. Frontiers in Nutrition, 2025 Dec 15;12:1702105. doi: 10.3389/fnut.2025.1702105   https://pmc.ncbi.nlm.nih.gov/articles/PMC12745279/

 

Research Recap: Eating Beans Can Lower Your Cholesterol

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Interested in lowering your blood cholesterol levels? Research from the University of Toronto found that eating beans can help!

Background 

This was a meta-analysis study, meaning that it reviewed the results of many other published studies to come up with one overall conclusion. The meta-analysis looked at 38 studies involving a total of 2,095 adults aged 26 to 64 years who ate pulses. There were about equal numbers of male and female participants. Some of the participants had high blood cholesterol or type 2 diabetes, while others had no health issues at all.

The studies each lasted at least three weeks and up to six weeks. The amount of pulses eaten ranged from 24 to 377 grams per day. The median amount of pulses consumed was 130 grams daily, which is about ½ to ⅔ cup of cooked pulses – either from dried, canned or in products / baked goods made from pulses. 

What the meta-analysis found

Eating beans lowered the “bad” low density lipoprotein (LDL) cholesterol by 0.14 mmol/L. Additionally, eating beans lowered the non-high density lipoprotein (non-HDL) cholesterol by 0.22 mmol/L. For reference, an ideal LDL cholesterol level is less than 2.0 mmol/L for high risk individuals, or under the range of 2.6 to 3.5 mmol/L for lower risk adults. These small reductions from eating beans are beneficial because high LDL cholesterol levels are a risk factor for cardiovascular disease. 

What’s non-HDL cholesterol, you ask? Non-HDL cholesterol is the total of all the types of artery-clogging particles which includes low density lipoprotein (LDL), very-low-density-lipoprotein (VLDL), intermediate-density lipoproteins (IDL) and lipoprotein-a. Basically, non-HDL cholesterol is your total cholesterol minus your “good” HDL cholesterol. NOn-HDL is another blood measure to asses for unhealthy blood cholesterol levels. 

How you can use this info

In Canada, there are specific regulated health claims for foods that have been shown to reduce blood cholesterol levels, including: 

  • soy protein 25 grams/day
  • nuts 45 grams/day
  • beta-glucan fibre (e.g. from barley or oats) 3 grams/day
  • psyllium fibre 7 grams/day 

However, there is no official recommendation for the amount of pulses or beans to consume. 

This meta-analysis shows that eating an average of 130 grams/day of beans (about ½ to ⅔ cup) can lower LDL and non-HDL cholesterol in adults whether or not they have high blood cholesterol or type 2 diabetes. Both the plant-based protein and dietary fibre found in beans likely play a role in lowering blood cholesterol. 

So what can you do? Try to include more bean-based meals. Start with at least once a week and work your way up to enjoying beans regularly. Check out these recipes for ideas:

Chickpea Lettuce Wraps

Black Bean, Corn and Avocado Salad

Lentil Bolognese

 

Related blogs: I’m a dietitian and found out I have high blood cholesterol…so here’s what I did to lower it.

 

Reference: Back S, Yang S, Rossi A, Ayoub-Charette S, Grant SM, Chen V, Lin EJ, Haintz L, Chen YT, Ahmad E, Gahagan J, Marinangeli CPF, Ha V, Khan TA, Blanco Meji S, Zurbau A, de Souza RJ, Beyene J, English MM, Vuksan V, Josse RG, Leiter LA, Kendall CWC, Jenkins DJA, Sievenpiper JL, Chiavaroli L. Effect of Different Types of Whole Dietary Pulses on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: An Updated Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association (2026 May 19: 15(10):e046659).

 

 

 

 

Ask a Dietitian: Is it OK to skip lunch?

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You’ve heard that you shouldn’t skip breakfast. But what about lunch?

A survey conducted by Harris Poll Canada last year found that 61% of Canadians skip their work lunch break! As a dietitian, I don’t recommend skipping lunch. Here’s why:

Lunch boosts your energy to stay alert, feel focused and be productive for the afternoon.

Lunch raises your blood sugar levels to steady your mood, keep you fuelled, and prevent the “hangries.”

Lunch prevents extreme hunger which can lead to overeating at dinner and snacking after dinner.

Lunch helps you meet your nutrient needs for the day. If you skip lunch, you may be falling short on fibre, calcium, vitamin D, potassium, magnesium and iron.

Lunch doesn’t have to be fancy. In fact, leftovers make the best lunches. Check out some of these recipes which are delicious for dinner and perfect for tomorrow’s lunch:

Do you skip lunch? What’s your biggest challenge when it comes to eating lunch?

 

This Could Be a Surprising Health Benefit of Cooking at Home

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A person wearing an apron and tossing a salad in the kitchenCooking at home has many benefits, such as a lower risk of developing diabetes, eating fewer calories and eating more nutritious foods. But could cooking at home decrease your chances of developing dementia?

Background

Researchers in Japan looked at whether cooking at home affects a person’s chances of developing dementia. The study spanned 6 years from 2016 to 2012, and reviewed almost 11,000 older adults over the age of 65 years who were originally part of a study called the Japan Gerontological Evaluation Study (JAGES). More than half of the participants were retired, half were female, and 20% of the adults were over 80 years or age.

The participants received a questionnaire and were asked to rate their own cooking skills (from unable to very well), and were also asked how often they cooked from scratch every week (from never up to 5x per week.) Long term care health data from home assessments and medical exams were used to assess participants’ cognitive impairment status.

What the study found

About 50% of the participants cooked at least 5 times a week while over 25% did not. Women tended to cook more often than men. Those with higher cooking skills cooked more often than people with low cooking skills.

Overall, cooking at least once a week was associated with a 23% lower risk of dementia in older men and 27% lower risk in older women. The benefit was even higher for people who were novice cooks with lower cooking skills.

Limitations of the study

This study is not direct proof that home cooking prevents dementia. Instead, the research only shows that there could be a link or association between home cooking and a person’s risk of developing dementia.

The study involved older adults who live in Japan and so the results may not apply to other communities. The lifestyle, social and cultural habits of Japanese seniors may be different from your’s. For example, the types of food and how it is cooked varies from culture to culture.

How you can use this information

According to the Alzheimer Society of Canada, there are many risk factors for dementia such as: age, gender, genetics, depression, traumatic brain injury, hearing loss, social isolation, lack of physical activity and poor diet.

While this study doesn’t directly prove that cooking reduces the risk of dementia, there are still many benefits to cooking at home. It’s a task that provides opportunities for cognitive stimulation and physical activity. For example, meal planning consists of thinking about menus, required ingredients, budget, best-before dates and cooking methods. Trying new recipes can also challenge the brain. Shopping for ingredients as well as chopping ingredients and cleaning are active physical tasks for older adults.

If you can, try to cook meals at least once a week. Look for new recipes and experiment with new ingredients. Invite a few friends over to cook and eat with you. Have fun!

 

References:

– Klein L, Parks K. Home meal preparation: A powerful medical intervention. American Journal of Lifestyle Medicine, 2020 Mar 1;14(3):282-285. 
– Tani Y, Fujiwara T, Kondo K. Home cooking, cooking skills and dementia requiring long-term care: a population-based cohort study in Japan. J Epidemiol Community Health. Published Online First: 24 March 2026. 

 

Ask a Dietitian: What’s the difference between INTACT grains and WHOLE grains?

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A loaf of whole grain bread

You’ve probably heard of whole grains – they include all three parts of the grain (bran, endosperm, germ) and are linked to health benefits such as a lower risk of type 2 diabetes and heart disease. 

Intact grains are whole grains that have not been processed. Now, I want to stress that “processed” is not a bad word. Whole grains can be processed by milling the grain into some flour to make other foods (such as whole wheat bread) or by steaming and rolling the grain into thinner pieces so that they cook faster (such as rolled oats or instant oats).

Here are a few examples of intact grains and whole grains.

Wheat berries are an intact grain.  They have not been processed.

Bulgur is a whole grain. It’s made by boiling, drying and then cracking the wheat berries. This processing speeds up the cooking time of bulgur.

Whole wheat bread is a whole grain. It’s made by milling the wheat berries into flour used to make the bread.

Wheat berries, bulgur and whole wheat bread

 

 

 

 

Oat groats (also called oat kernels) are an intact grain. They have not been processed, milled or cut.

Steel cut oats are a whole grain. They’re minimally processed oat groats that have been cut into 2-3 pieces with a steel blade.

Old-fashioned rolled oats are a whole grain. They’re made by steaming the oat groats and then rolling them into large flakes.

Instant oats are a whole grain. The groats are steamed the longest and rolled out the thinnest, making them the fastest to cook.

Different types of oats

Other examples of  intact grains are amaranth, buckwheat, farro and quinoa.

Both whole grains and intact grains provide excellent nutrition. Intact grains can take longer to cook but may have a slight health advantage. For example, research shows that blood sugar levels were lower after eating intact oats compared to very thinly cut oats.

The bottom line: Whole grains and intact grains are nutritious and versatile. Eat a variety of whole grains and intact grains every day! Here are a few simple ideas:

  1. Have a bowl of oatmeal for breakfast.
  2. Make a tabbouleh salad with bulgur.
  3. Add a handful of quinoa to your favourite salad.
  4. Try soba noodles (buckwheat noodles).
  5. Make a sandwich on whole wheat bread.

 

References:
– Jones, JM & Engleson, J., International Journal of Food Sciences and Nutrition. 2020 Sep;71(6):668-677. Whole grain consumption and human health: an umbrella review of observational studies.  doi: 10.1080/09637486.2020.1715354.
– Musa-Veloso K. et al. Journal of Nutrition. 2021 Feb 1;151(2):341-351.  A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Effects of Oats and Oat Processing on Postprandial Blood Glucose and Insulin Responses. doi: 10.1093/jn/nxaa349.

 

Chickpea Salad

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A bowl with chickpeas, feta cheese, tomatoes, cucumbers and parsley

 

A bowl with chickpeas, feta cheese, tomatoes, cucumbers and parsley

Chickpea Salad

This salad takes less than 10 minutes to make and is packed with protein. For a vegan version, omit the feta cheese and substitute with one diced avocado.
Print Recipe Pin Recipe
Course Salad
Servings 6

Ingredients
  

Salad

  • 1 can (540 ml or 19 oz) chickpeas
  • 1 cup cherry or grape tomatoes (halved)
  • 1/2 cucumber, diced
  • 1/2 cup red onion
  • 1/4 cup feta cheese, cubed For a vegan version, omit feta cheese and add 1 diced avocado
  • 1/2 cup fresh parsley, finely chopped

Dressing

  • 3 Tbsp olive oil
  • 2 Tbsp balsamic vinegar
  • 1 clove garlic, minced
  • salt and pepper to taste

Instructions
 

  • Drain the chickpeas. You may save this liquid (aquafaba) as a substitute for egg whites in a baking recipe. Rinse the chickpeas under cold water.
  • In a large bowl, add the salad ingredients and toss.
  • In a small bowl or jar, mix the salad dressing ingredients. Pour over salad and toss gently.
Keyword Chickpea salad, chickpeas, Salad

6 Foods for a Healthy Heart

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A variety of heart healthy foods such as salmon, apples, broccoli, grapefruit and berries.February is Heart Month! According to the Heart and Stroke Foundation of Canada, 9 out of 10 adults have at least one risk factor for heart disease. The good news is that eating the right foods can keep your heart healthy.

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try these recipes:

Beef and Barley Soup

Hearty Morning Oatmeal


Nuts
Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ to 1/2 cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.

Beans

Plant-based foods such as beans can boost heart health. Beans are low in fat, packed with fibre and a great protein option.  A serving is only 1/2 cup of cooked beans. Enjoy them in soups, salads, and wraps.

Try this recipe: Black Bean, Corn and Avocado Salad

Soy protein

About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe: Salmon Chowder

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal!

Try this recipe: Sautéed Mushroom and Spinach Salad

Your Glass of Milk Now Contains More Vitamin D

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A glass of milk

This article was originally written as a paid partnership with Canadian Food Focus and  appeared on their website.

Did you know that the amount of vitamin D added to some foods is changing?

Vitamin D is one of the key nutrients for bone health. We need between 15-20 micrograms (600-800 IU) of vitamin D every day. Yet, according to Health Canada, 1 in 5 of us aren’t getting enough vitamin D.[1] To help prevent deficiency, Health Canada published new regulations for vitamin D fortification in foods. These new regulations increase the amount of vitamin D that can be added to foods.

What is Fortification

Fortification is a process by which vitamins, minerals and / or amino acids are added to foods.[2] This helps consumers get sufficient, but not too much of certain nutrients in their diets. The Food and Drugs Regulations outline which foods are required or allowed to be fortified. In Canada, we have mandatory fortification and voluntary fortification.

  • Mandatory fortification: For some foods, fortification is mandatory and the foods cannot be sold unless they contain specific amounts of certain vitamins, minerals and / or amino acids. For example, cow’s milk has been mandatory fortified with vitamin D since 1975 as a strategy to prevent rickets.[3]
  • Voluntary fortification: For other selected foods, such as goat’s milk and yogurt, fortification is voluntary. Food companies can choose to add approved vitamins / minerals and / or amino acids to these products. If so, only specific amounts can be added.

New Fortification Rules for Vitamin D

The Food and Drugs Regulations were amended in 2022 to change the amounts of vitamin D added to foods. The amount of vitamin D that must now be added to cow’s milk and margarine is almost double the previous allowed amount. Food companies must make these changes by December 31, 2025.

Goat’s milk and fortified plant-based beverages are often consumed as alternatives to cow’s milk. For this reason, the amount of vitamin D added to these beverages is allowed to be the same amount as that added to cow’s milk. Vitamin D fortification is still voluntary for goat’s milk and fortified plant-based beverages.

Few foods contain vitamin D, so Health Canada has expanded the list of foods which can be voluntarily fortified with vitamin D. Since June 2024, yogurt, yogurt drinks and kefir made from dairy can be fortified with vitamin D in different amounts.

See below for the amount of vitamin D fortification allowed in different foods and beverages.

Amount of Vitamin D Fortification in Foods and Beverages

Cow’s milk: 2 ug per 100 mL (which is 5 ug per 250 mL or 1 cup)

Goat’s milk: 2 ug per 100 mL (which is 6 ug per 250 mL or 1 cup)

Plant-based, fortified beverages: 2 ug per 100 mL (which is 5 ug per 250 mL or 1 cup)

Yogurt, made from dairy, plain: 5 ug per 100 g

Yogurt, made from dairy, fruit or flavoured: 3.8 to 5 ug per 100 g

Yogurt drinks, made from dairy, plain: 5.2 ug per 100 mL

Yogurt drinks, made from dairy, fruit or flavoured: 3.9 to 5.2 ug per 100 mL

Kefir, made from dairy, plain: 2.7 ug per 100 mL

Kefir, made from dairy, fruit or flavoured: 2.3 to 2.7 ug per 100 mL

Margarine, including calorie-reduced margarine: 26 ug per 100 g

Notes:

  1. For foods, vitamin D is measured in micrograms (µg). For supplements, vitamin D is measured in International Units (IU).
  2. 1 µg = 40 IU

What You Can Do

Foods are fortified with vitamin D to help prevent deficiency. Read the information on food labels to check the vitamin D content of foods. Even with more vitamin D in milk and other foods, you may still need to take a supplement. Talk to your health care provider about the amount of vitamin D supplement you may need. For example, if you’re over the age of 50 years, Health Canada recommends taking a vitamin D supplement of 400 IU every day.

 

References

[1] Health Canada (2025 September 3). Canada’s Vitamin D Fortification Strategy.  https://www.canada.ca/en/health-canada/services/fortified-food/canadas-approach.html Sourced 2025 November 24.

[2] Canadian Food Inspection Agency (2025 January 15). Fortification of food. https://inspection.canada.ca/en/food-labels/labelling/industry/fortification Sourced 2025 November 24.

[3] Health Canada (1999) The Addition of Vitamins and Minerals to Foods: Proposed Policy Recommendations. https://publications.gc.ca/Collection/H58-1-2-1999E.pdf Sourced 2025 November 24.

 

 

 

 

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.