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Front-of-Package Labelling is here!

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An empty grocery cart with an image of the new Front-of-Package symbols(This article is an update of an article originally written as a paid partnership with Canadian Food Focus. All opinions are my own.)

You’re probably already familiar with the Nutrition Facts information found on the back of food packages. Health Canada has launched a new nutrition symbol that will appear on the front of food packages. This new front-of-package (FOP) nutrition symbol will help consumers quickly identify foods which are high in saturated fats, sugars and/or sodium. Here’s what you need to know.

Background

Eating a diet that’s high in saturated fats, sugars and sodium are linked to a higher risk of heart disease, stroke, high blood pressure, obesity, diabetes and some types of cancer.

To help Canadians make informed choices, Health Canada has introduced a new front-of-package (FOP) nutrition symbol to identify packaged foods which are high in saturated fats, sugars and/or sodium. The regulations came into effect on July 20, 2022 and food companies had until January 1, 2026 to update their packaging their labels. By now, you may have already noticed the symbol on some food and beverage packages in grocery stores. Over 40 countries including Chile, Argentina, Mexico and New Zealand, currently have a front-of-package nutrition labelling system.

What does the new front-of-package (FOP) symbol look like?

The new FOP symbol is a black and white image of a magnifying glass along with the name(s) of the nutrient(s) of concern – saturated fat, sugars and/or sodium – that are deemed high in the packaged food or beverage. It may appear either as a horizontal or vertical symbol.

english-label
vertical-label
label

The FOP symbol may appear on the food package as one bilingual symbol or as two separate symbols in both official languages.

The FOP symbol will always appear on the upper right half of the food package. In the sample chocolate bar below, the symbol indicates that the food is high in saturated fat and sugars.

chocolate-bar

Which foods will need to show the FOP symbol?

For most packaged products, the definition of “high” means that the food or beverage contains 15% or more of the Daily Value for saturated fat or sugars and/or sodium per serving.

For example, take a look at the nutrition facts information below for a can of soup. The saturated fat is at 5% DV, the sugars is at 2% DV but the sodium is at 36% DV. So, this soup would need to show the front-of-package nutrition symbol with the word sodium to let consumers know that this product is high in sodium.

Nutrition Facts information for a sample can of soup that is high in sodium:

soup-can-label

 

Front-of-package symbol that would appear on the can of soup that is high in sodium:

sodium-label

 

For foods with a small serving size such as salad dressings or pickles, the criteria is 10% DV instead of 15% DV for saturated fat, sugars and sodium. And for pre-packaged main dishes that have a larger serving size, such as a frozen pizza or frozen lasagna, the criteria is 30% DV for those nutrients.

Which foods are exempted from the FOP symbol?

This is a list of some foods which are exempted either because of a recognized health benefit, technical or practical reasons.

  • Plain fruits and vegetables
  • Plain, unsweetened 2% milk & whole milk
  • Plain cheese and yogurt*
  • Plain nuts/seeds & nut/seed butter
  • Eggs
  • Raw, plain single ingredient meat, poultry & fish, including ground meat
  • Butter, margarine, ghee, vegetable oils, sugar, honey, molasses, maple syrup, salt (e.g. table salt, sea salt, Kosher salt, garlic salt, onion salt, celery salt, etc.) – It would simply be redundant and impractical to put a FOP symbol on these foods.

Any of the foods noted above are no longer exempt if they’re made with an ingredient that contains saturated fat, sugars and/or sodium. For example, a bag of plain salad is exempt from the FOP regulations. But if the bag of salad contains bacon bits and salad dressing, the FOP symbol may apply. Similarly, if salt is added to plain nuts, the FOP symbol may apply.

*Cheese and yogurt made from dairy. These foods naturally contain saturated fat, sugars (lactose) and sodium (needed in the cheese-making process). However, these foods contain calcium which is considered a “shortfall nutrient” since many Canadians may not be getting enough calcium. Any plain cheese or yogurt is only exempt from the FOP symbol if a serving of the food contains at least 15% DV for calcium (or at least 10% DV for calcium in foods with a serving size of 30 grams / 30 mL or less). The ongoing need for this exemption will be reassessed after 10 years.

  • Foods that are only sold at a farmer’s market, flea market, craft show, road-side stand or sugar bush by the person who prepared and processed the product.
  • Packaged individual portions of foods that are only intended to be served by a restaurant to accompany a meal or snack, such as coffee creamers or individually packaged crackers often served with soups at restaurants.
  • Foods sold in very small packages or with limited display space, such as milk, cream and goat’s milk which are sold in refillable glass containers since there available labelling space is limited to the lid.

Pros and Cons

Pro: The FOP symbol will help consumers make informed food choices. In Chile, where a similar FOP labelling system has been in effect since 2016, 92% of consumers said that the FOP label influenced their food purchase. And overall household food purchases in Chile contained 37% less sodium and 27% less sugars.

Pro: This new nutrition labelling policy will inspire food companies to reformulate their products. Let’s watch for new and improved products containing less saturated fat, sugars and sodium.

Con: The FOP symbol could promote a “good food vs bad food” mentality which supports diet culture. Remember that we eat food for more than just nutrition. We eat food for celebration, comfort and connection.

Sue’s advice

Use the new FOP symbol as another tool to help you make informed choices. Read the Nutrition Facts table on the back of the package to see what other nutrients are offered in the food. Look at the ingredients list to determine whether any fat, sugars or sodium have been added to the product. It’s OK to occasionally eat a food/beverage that has a FOP symbol – don’t feel guilty or ashamed. All foods can be enjoyed in moderation and fit into a healthy, balanced diet.

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.

 

 

 

 

Easy Quinoa Salad

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A bowl with quinoa, cucumbers, red peppers, red onion and feta cheese

Easy Quinoa Salad

My kid says "Mom, this is better than Costco's!" I agree - it's a delicious salad that is super easy to make!
Print Recipe Pin Recipe
Course Lunch, Salad, Side Dish
Servings 6

Ingredients
  

  • 1 cup dry quinoa
  • 1/2 cucumber, diced
  • 1/2 red pepper, diced
  • 1/2 small red onion, diced
  • 1 cup feta cheese, crumbled or diced
  • 1 clove garlic, minced
  • 1 1/2 tbsp olive oil
  • 1/2 tbsp balsamic vinegar
  • salt and pepper to taste

Instructions
 

  • Cook quinoa according to package instructions. Let cool.
  • In a large bowl, add cooked quinoa, cucumber, red pepper, red onion and feta cheese.
  • Make the salad dressing. In a small bowl or jar, whisk garlic, olive oil, balsamic vinegar, salt and pepper.
  • Drizzle salad dressing over salad and toss gently to coat. Enjoy!
Keyword quinoa, quinoa salad

Ask a Dietitian: What is Coconut Cloud Coffee?

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Headshot of Sue with a glass of cloud coffee and coconut in the backgroundWith summer on the horizon, beverages are trending again, especially coffee beverages. Do you remember the Dalgona Coffee craze back in 2020? Now, Coconut Cloud Coffee is taking over social media.

What’s in it?

Recipes may vary, but essentially the ingredients include 3 Tbsp whipping cream, 1 tsp vanilla syrup and 2 shots of espresso – all whisked together until it doubles or triples in volume to form a frothy “cloud”. This is then poured over ice cubes and coconut water to look as if a cloud is floating on top of the drink.

Are there any benefits to drinking Coconut Cloud Coffee?

Proponents claim that coconut water is a healthier option than water because of its electrolytes. True, coconut water does contain electrolytes such as potassium and magnesium, though in small amounts especially if there is added water in the ingredients list. Note that coconut water (even unsweetened versions) contains natural sugars and some brands have added sugars. The total amount of sugars in a cup of coconut water can be up to 18 grams which is equivalent to 4.5 tsp of white sugar. And if you make Coconut Cloud Coffee, remember that there’s even more added sugars from the vanilla syrup in the recipe.

The bottom line

Think of Coconut Cloud Coffee as a treat or dessert. When made with whipping cream, it’s in the range of about 200 calories per cup. If you’re looking for electrolytes in food, try having a medium banana or ¾ cup of white beans or 2 cups of raw spinach.

 

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!

Test Your Caffeine IQ!

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A person holding a mug with their left hand and using their right hand to type on a laptop keyboard.Disclosure: This post was sponsored by the Canadian Beverage Association, and I have received monetary compensation. As always, my own professional opinions and views are expressed.

Did you know that March is Caffeine Awareness Month? It’s a good time to check in on your intake and understand how to find caffeine in foods and drinks. Take this short caffeine quiz and let me know if you discovered new information!

Question #1: True or False? The maximum daily intake of caffeine for adults is the amount found in 5 cups of coffee.

Answer: False

According to Health Canada, most adults can consume up to 400 mg of caffeine per day from all sources. This is actually equivalent to about 2-3 small cups of brewed coffee (237 ml sized cups). If you’re sensitive to caffeine, you may need to consider a lower amount of caffeine. Note that people who are pregnant, trying to become pregnant or breastfeeding should limit caffeine intake to no more than 300 mg per day.

Caffeine can be found in a variety of foods and drinks. See the chart below for the caffeine content of some common sources.[1],[2]

A chart showing the caffeine content of various foods and beverages

 

 

 

 

 

 

 

 

 

 

Question #2: True or False? Natural caffeine has different properties than synthetic caffeine. 

Answer: False

You might be surprised to learn that both natural and synthetic caffeine have the same structural and physiological properties. Naturally occurring caffeine is found in plant-based foods such as coffee beans, tea, cocoa, chocolate, kola nuts, guarana berries and yerba mate. Synthetic caffeine can be added to different products like energy bars, energy drinks and soft drinks. Caffeine is caffeine, whether it’s natural or synthetic, and the effect on the body is the same.

The molecular structure of caffeine

 

 

 

 

 

Question #3:  True or False? Foods and beverages with higher levels of added caffeine will show the caffeine amount on the label.

Answer: True

Foods or beverages with higher levels of added caffeine are considered “supplemented foods.” Health Canada has developed new labelling guidelines for supplemented foods which will list the amount of caffeine per serving. By January 1st, 2026, all supplemented foods must show a Supplemented Food Facts table, and you may already see this information on food packages now.

The Supplemented Food Facts table looks similar to a Nutrition Facts table found on packaged foods. You’ll find information about the serving size, calories and different nutrients. In addition, the table includes a section called “Supplemented with” which lists all of the supplemental ingredients found in the product. The maximum amount of caffeine that can be added to a supplemented food or drink is 180 mg per single serving. In the example below, you can see that 1 can of this beverage contains 170 mg of caffeine.

A Supplemented Food Facts table for an energy drink. A caution identifier and caution box with information about who should not consume the product.

 

Supplemented foods can contain certain ingredients that should not be consumed in excess by the general population or consumed by those who are pregnant, children or other vulnerable groups. For this reason, some supplemented foods will also show a caution identifier as well as a caution box with additional information to help you decide if the product is right for you.

Question #4: True or False? Caffeine can improve exercise performance.

Answer: True

When taken before exercise, caffeine has been shown to reduce our perception of fatigue and can help us maintain our sports performance and endurance for a longer time.[3] Research shows that caffeine can be beneficial for people and athletes who engage in endurance aerobic types of activities such as running, cycling, cross-country skiing or swimming as well as activities like sprinting and jumping.[4]

Question #5: True or False? Caffeinated beverages are dehydrating.

Answer: False

Caffeine does have a mild diuretic effect so you may feel the need to urinate more often. However, remember that caffeinated beverages are mostly water, so the liquid you lose is usually offset by the amount you’re drinking. A good general way to tell if you’re dehydrated is to look at the colour of your urine. If your urine is lightly coloured, then you’re likely hydrated. If it’s dark yellow, then you may be dehydrated and it’s a good sign to get more fluids from beverages, soups, fruits and vegetables.

 

References:

[1] Health Canada 2022. Caffeine in Foods. Table: Average amounts of caffeine in food and drink, Health Canada: https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/food-additives/caffeine-foods.html

[2] Starbucks 2025 – “Short” 236 ml Dark Roast contains 155-195 mg caffeine https://www.starbucks.ca/menu/product/479/hot/nutrition.

[3] Nutrition and athletic performance. Position paper of Dietitians of Canada, Academy of Nutrition and Dietetics and the American College of Sports Medicine (2016). https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/noap-position-paper.pdf?ext=.pdf

[4] Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021). https://doi.org/10.1186/s12970-020-00383-4 https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4

 

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!

 

10 Innovative Products from the CHFA NOW Show

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A couple of weeks ago, I attended the CHFA NOW show (Canadian Health Food Association Natural Organic Wellness). It’s Canada’s biggest trade show and conference dedicated to natural health, organic and wellness products.

Here are the top 10 products that caught my eye! (Note: these are product highlights only and not intended as product endorsements.)

a bottle of no alcohol Riesling wine

1. No / Low-Alcohol Beverages

I had the opportunity to taste test an alcohol-free Riesling. The verdict? Loved it! According to recent info from Statistics Canada,  millennials and Gen Zers are most likely to refrain from drinking alcohol, and it’s these demographics who are really driving the no / low alcohol trend. No alcohol beer was also featured at the show.

 

 

2. Bone Broth Hot Chocolate

The bone broth trend has been kicking around for a while now. The nutritional value of bone broth varies depending on the ingredients and how it’s made. This bone broth hot chocolate comes in a sachet and is made by adding a cup of hot water or hot milk. Each serving contains 14 grams of protein. I had a sip and quite enjoyed it. The product lineup also includes bone broth matcha and bone broth coffee.

A can of Sleep Zzz drink

3. Bedtime drink

No one can argue the importance of a good night’s sleep for health and wellness. A new beverage called “Straight Zzz” is a lightly carbonated drink made with subtle lavender and chamomile notes. Each 355 mL serving contains 100 mg of magnesium (which is within your daily requirement) and 23 mg of L-theanine (a type of amino acid). Both magnesium and L-theanine can help with relaxation. This contains about the same amount of L-theanine found in a cup of green tea. (This product was #gifted to me and I haven’t yet tried it.)

A bag of egg white protein puff snacks

4. Protein Puffs

The first three ingredients in these snacks are egg whites, lentil protein and lentil flour! There’s also pea flour. The puffs are baked, not fried, and gluten-free. They have the texture of a “cheesie” snack. A serving (about 1 cup) of the Sour Cream and Onion flavoured puffs contains 12 grams protein, 3 grams fat, 0 grams saturated fat, 2 grams fibre and about 14% DV (Daily Value) for sodium. A sample was #gifted to me. I gave them a try and quite enjoyed them.

 

A bag of cinnamon churros plant-based

5. Cinnamon Churro Puffs

Another innovative snack, these puffs are made from all plant-based ingredients like cassava starch, butternut squash, rice and sorghum. Paprika is used for colouring. There’s only 1 gram fibre per serving, 2 g protein and 7 g fat, but the sodium is low at 8% DV (Daily Value.) Overall, the puffs weren’t bad. They were very crispy and I would have liked a bit more cinnamon flavour.

 

A cup of instant protein ramen

6. Protein Ramen

Although I don’t often eat these noodles in a cup, I was intrigued by the protein content. Each cup contains 20 grams protein, derived from pea protein. As with many soups, the sodium is quite high at 49% DV (Daily Value) and there’s also quite a bit of fat – 14 grams.

 

 

7. Chocolate with Protein

Now that you’ve read about pea protein being added to snacks and ramen, guess what? Yes, you guessed it – pea protein in chocolate. I tasted a 44% dark chocolate bar with pea protein. There’s 5 g protein in a 25 g chocolate bar. It wasn’t too sweet and I did notice a somewhat beany aftertaste. It may be an innovative option for those looking for a “healthy indulgence.”

 

A bag of Chiwis dried orange slices with chocolate8. Dried Fruit Chips

With a factory out west in Squamish, British Columbia, these dried fruit snacks are made from up-cycled fruit. I love the concept of reducing food waste and this product checks the box. The drizzle of chocolate adds a little decadence to the dried oranges. Other flavours include dried kiwis, dried pineapples and dried mangos.

 

 

A box of Lass chance plum flavoured sodas

9. Sustainably made Sodas and Ciders

The Lasser family grows apples and fruit in the Similkameen Valley of British Columbia. Millions of pounds of fruit from their orchards are deemed “ugly”and not pretty enough to be sold in stores. From farm to bottle, these fruit are upcycled into sodas and ciders. The product brand “Lass Chance” is a nod to the family name. Great tasting, and the product names are just too cute: Apple-y Ever After, Life’s A Peach, Picture Pear-fect, and Dreams do Plum True!

A carton of flax milk

10. Flax Milk

What makes this beverage stand apart from other plant-based beverages is the fact that it contains phyto-estrogens and omega-3 fat. Each serving contains 15 grams of flax which translates to 3 grams of ALA (the plant-based omega-fat.)It’s fortified with calcium, vitamin A and vitamin D, essentially on par with what you’d find in a cup of cow’s milk. The protein in flax milk is a bit lower (4 grams) and the fat is a little higher due to the omega-3 content. I tried both the unsweetened and vanilla flavours and thought it tasted refreshing.

To see more product innovations from the CHFA NOW show, check out my short Instagram videos: Part 1 video, Part 2 video.

 

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