This isn't your ordinary orzo salad! It uses orzo made from chickpea flour which has 3 times more fibre and over 1.5 times more protein than regular orzo. Give it a try!
1 cupcooked chickpea orzo (about 1/3 of the sample product package shown below, or use about 85 g or 3 oz of dry chickpea orzo)
1/2English cucumber, diced
1cupcherry or grape tomatoes, halved
1/2yellow pepper, diced
1/2smallred onion, diced
1/4 to 1/2cupfeta cheese, crumbled
Salad Dressing
3Tbspolive oil
1Tbspbalsamic vinegar
salt and pepper to taste
Instructions
Cook chickpea orzo according to package directions. (Or bring a large pot of lightly salted water to boil. Add chickpea orzo and stir. Cook stirring occasionally for about 10 minutes or until desired firmness. Drain.)
In a large bowl, add cooked chickpea orzo, cucumber, tomatoes, pepper, red onion and feta cheese.
Whisk together salad dressing ingredients. Pour over salad and gently toss.
(For extra protein, add a can of beans, canned fish or grilled chicken / meat.)
Notes
This is the chickpea orzo that I used for the recipe. I found it at Healthy Planet (#NotSponsored). It contains 12 g fibre and 19 g protein in 1/3 of the package uncooked (about 1 cup cooked).
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:
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!
The minute I heard that former astronaut Chris Hadfield was to be the keynote speaker at this year’s Restaurants Canada show, I cleared my calendar, got my ticket and set out on a mission to meet this remarkable man.
In 1995, Hadfield became the first Canadian to walk in space, the first astronaut to operate the Canadarm and the first Canadian Commander of the International Space Station. He has also flown in 3 missions, built 2 space stations and performed 2 spacewalks.
Sitting in a front row seat, I listened in awe to Hadfield’s adventures. Here are 4 key reflections that resonated with me.
Food
In space, food is dry and comes out of packages. During Hadfield’s presentation, he showed an amusing video of himself making a peanut butter and honey sandwich on a tortilla. (Bread isn’t a good choice for space because the crumbs can float away, potentially clogging air vents, contaminating equipment or getting into astronauts’ eyes and noses.)
During the question period, an audience member asked “What’s the first food you want to eat when you come back from space?” (What a great question!) Hadfield’s reply “I want a big, sloppy, messy, smelly food – pizza with everything!”
The lesson: Food is more than just nutrition. Food provides joy, comfort and excitement. We’re human, even when we are up in space. Eat well most of the time, and don’t feel guilty about indulging every now and then.
The Hub
Node 1, also called Unity, is the hub and “kitchen” of the entire space station. All of the astronauts pass through this area. “It becomes just like every restaurant on Earth” says Hadfield, “It’s where discussions happen, where we mull over ideas and where we share cultural histories. We get together for dinner here a few nights a week. It’s like our own little orbiting café where we figure out what we’re doing next.”
The lesson: Whether we’re eating in a spaceship, at a fancy restaurant or at the kitchen table, food unites us. We bond over food. We plan over food. We share memories over food.
Choices
“What do you do, Sue?” asked Chris while I was waiting for his autograph. Proudly, I told him that I was a dietitian, helping Canadians eat well and empowering them to lead healthy, active lives. He looked at me thoughtfully, nodded and replied, “It’s all about choices.”
The lesson: Indeed, the choices we make can truly impact our health and well-being. Our choices don’t have to be huge or drastic. And they don’t have to happen overnight. Small, consistent changes in the right direction all add up. As Hadfield says, “Daily habits fuel success.”
The Future
According to Hadfield, the most important question in life is, “What are you going to do next?” He strides confidently across the stage saying, “Stuff that has already happened is history. Dreams are just the menu so you have some idea of what you can be picking from.”
Chris Hadfield at age 9 and as an accomplished astronaut
At age 9, Hadfield dreamed of becoming an astronaut at time when a Canadian astronaut program didn’t even exist. Instead of giving up on his dream, he prepared himself to become an astronaut through rigorous education and training, to be ready if and when that day ever came. And the day came. The rest is history.
The lesson: Shape yourself into the person you want to be. What you do with your time today turns you into who you are tomorrow and the day after that. To quote Hadfield’s message to me, “The future is YOUR’s to create!”
A message signed by Colonel Chris Hadfield
Thanks to my colleagues at Red Bull Canada for gifting an event ticket to me.
Want to live longer? Research from the University of Sydney in Australia suggest that small changes to your sleep, physical activity and nutrition can have an impact on both your lifespan and healthspan.
Background
In this study, over 59,000 male and female adults living in the UK wore a wrist accelerometer which tracked their sleep and moderate to vigorous physical activity for 7 days.
Studies typically collect self-reported information about sleep and physical activity. This was the first study to measure these factors using an external device which may be more accurate. Nutrition was still measured with a questionnaire about the participants’ self-reported intake of vegetables, fruits, grains, meats, fish, dairy, oils and sugar-sweetened beverages.
Researchers measured the participants’ health for 8 years and wanted to find the minimum amount of sleep, physical activity and nutrition needed to have a benefit on lifespan and healthspan.
Lifespan is defined as the total number of years a person lives whereas healthspan is the number of years that a person lives in good health, free from chronic illnesses such as cardiovascular disease, cancer and dementia.
What the study found
The researchers used a baseline of 5.5 hours of sleep a day, 7.3 minutes of physical activity a day, and below average eating habits. From this baseline, getting 5 extra minutes of sleep per day AND an extra 2 minutes of moderate-vigorous physical activity per day AND eating just an extra ½ serving of veggies a day (or an extra 1½ servings of whole grains a day) was associated with 1 extra year of lifespan. All of these extra behaviours needed to be done every day.
Compared to the baseline, healthspan appeared to increase by 4 years when participants did all of the following: slept 24 extra minutes a day, was physically active for 4 extra minutes a day, ate 1 extra cup of veggies, ate 1 extra serving of whole grains, and ate 2 servings of fish per week.
The most optimal combination was getting 7.2-8 hours of sleep per day, more than 42 minutes of daily moderate-vigorous physical activity along with eating a high quality diet. This lifestyle pattern was associated with an extra 9 years of lifespan and another 9.5 years of healthspan.
Limitation of this study
While this study is interesting, there are a few things to question.
The wrist device was only worn for 7 days. Is that long enough to get an accurate reflection of sleep and physical activity habits?
The nutrition data was collected 3-9 years before the sleep and physical activity data. Could the participant’s nutrition intake have changed over the 5 years (I would guess yes!) and if so, how would this have changed the results?
The researchers followed the participants’ lifespan and health status for 8 years. Is that long enough for a chronic condition to develop?
The researchers also acknowledge that these results are estimated theoretical extrapolations from the data and are not direct observations or direct causes.
How you can use this info
There’s no doubt that sleep, physical activity and good nutrition are important pillars to a healthy lifestyle. Many studies typically look at each of these pillars separately. This study was different in that it looked at how changes to sleep, physical activity and nutrition may work together to potentially delay the onset of chronic disease and increase lifespan. The study tried to find a minimum amount of these healthy behaviours that could have a benefit.
Here’s my advice. Go ahead and hit the snooze button, but don’t use this data as an exact mathematical formula for longevity and health. Instead, it’s your overall lifestyle habits that matter. Aim to get more regular and restorative sleep. Find enjoyable ways to be active every day. Manage stress. Don’t smoke. Go easy on alcohol. And nourish your body by eating nutritious, delicious, wholesome foods.
Reference
Koemel NA, Biswas RK, Ahmadi MN et al. Minimum combined sleep, physical activity and nutrition variations associated with lifespan and healthspan improvements: a population cohort study. eClinicalMedicine, 103741doi: 10.1016/j.eclinm.2025.103741
(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.
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.
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:
Front-of-package symbol that would appear on the can of soup that is high in sodium:
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.
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:
For foods, vitamin D is measured in micrograms (µg). For supplements, vitamin D is measured in International Units (IU).
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.
With 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.
I 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.
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.
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!
Interested in lowering your blood cholesterol levels? Research from the University of Toronto found that eating beans can help!
Cooking at home has many 
The minute I heard that former astronaut Chris Hadfield was to be the keynote speaker at this year’s Restaurants Canada show, I cleared my calendar, got my ticket and set out on a mission to meet this remarkable man.
Want to live longer? Research from the University of Sydney in Australia suggest that small changes to your sleep, physical activity and nutrition can have an impact on both your lifespan and healthspan.
(This article is an update of an article originally written as a paid partnership with 
With 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.
I 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.
