Healthy Living in the North

Northern Table: World Food Day – Household food insecurity is not about food

A graphic for World Food Day is displayed.

World Food Day is October 16, 2019. Check out #rethinkgiving online to get involved.

October 16 is World Food Day – a day to raise awareness about food insecurity and poverty. With 1 in 6 Northern BC households struggling to put food on the table, the issues of poverty and food insecurity run deep in our region, but progress is being made. This year, BC came out with its first ever Poverty Reduction Strategy, which lays out a plan to reduce poverty and improve health in BC communities.

What is household food insecurity?

Household food insecurity is the inability to afford food due to a lack of income. The root cause of household food insecurity is not the price of food – it’s poverty. People are food insecure because they can’t afford to eat.

Faced with challenges like the high cost of rent and child care, individuals and families earning low wages struggle to buy healthy food after meeting other basic needs. The fact is, healthy eating is unaffordable for families on a fixed income, who often have to spend half of their total income on food. With high housing prices and other bills, families are forced to choose between keeping a roof over their heads and buying food. However, food insecurity is not just an issue for those on a fixed income: 65% of people who are food insecure are in the workforce, making low wages that simply aren’t enough.

How does household food insecurity impact our communities?

Household food insecurity deeply impacts health. Adults who are food insecure have higher rates of chronic health issues such as heart disease and diabetes, and are more likely to experience depression, distress, and social isolation. Children who live in households that struggle to buy food have poorer general health, academic outcomes, and social skills than their peers. These health impacts can cause a circular pattern; poorer health can make it harder to afford the basic needs that support health in the first place. To improve the health of our communities, we need to take action.

So, what can be done?

Access to food is a complex issue. As Nick Saul writes, the solution to hunger is not just food:

“How we frame a problem always determines the kind of solution we get. If we say hunger is due to a lack of food, the obvious answer is: Get those people something to eat…but if we ask what’s really at the root of hunger, we discover the answer is more complex. That’s because the root of hunger is poverty… we’re not going to solve such persistent problems [as hunger] with donations of canned peas and corn – no matter how well-meaning. The solution lies elsewhere” – Nick Saul, Community Food Centres Canada

Food charity (such as food banks and food hampers), and community gardens have become the default solutions to household food insecurity. While these initiatives aim to achieve very important goals, like emergency food relief, improved food skills, a more sustainable food system, and social connection, these programs do not reduce household food insecurity because they can’t deal with the root cause of the issue, which is poverty. In order to address household food insecurity, policies to increase income are needed (e.g., affordable childcare, higher minimum wages, higher income-assistance rates, and affordable, safe housing). With its goal of reducing overall poverty in BC by 25% by 2020, BC’s Poverty Reduction Strategy is an important first step.

No one should have to choose between buying food and paying the bills. Municipal, provincial, and federal governments, businesses, and communities all play a role.

What are small steps that you can take to support poverty reduction in your community?

For more information on household food insecurity, check out this blog series:

Laurel Burton

About Laurel Burton

Laurel Burton is part of Northern Health’s team of population health dietitians, and is the food security lead for the vast region that comprises northern BC. Laurel is a big proponent of taking a multi-dimensional approach to health. Her work focuses on the social determinants of health and how they affect overall well-being, both at the individual and population level. Laurel has supported food security work in a variety of geographical regions, and has worked with groups across the lifecycle, within BC, and internationally, to support community and regional food systems development, for the aim of optimizing health. In her spare time, Laurel loves a good book, a hike in the woods with friends, or spending time at home baking sourdough bread, surrounded by her many, many houseplants.

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A sigh of relief: trusting kids to eat enough

An adorable child, with food all over it's face, smiles into the camera and holds a peanut butter and jam sandwich.

Children of all ages have the ability to regulate their food intake. The division of responsibility in feeding trusts, respects, and protects this ability.

Many parents of young children worry that their kids don’t eat enough. As a dietitian and a mother of a young child, I totally get it. We want the best for our children; we want them to be healthy and to get the nutrition they need.

Mealtime struggles

Parents and caregivers often tell me about the strategies they use to try to get kids to eat. We keep them at the table, prompt them to take a few more bites, chase them with spoons (“airplane!”), praise them when they finish their plates, negotiate with them, and entice them with dessert. It’s a lot of work. Kids often resist these efforts, and parents get frustrated. And kids are frustrated too! It’s an exhausting experience for many families.

Is there a different way?

Fortunately, yes. Ellyn Satter’s division of responsibility in feeding (DOR, for short) is the recommended approach to feeding children. This approach helps prevent and manage a lot of common feeding challenges. It’s based on trusting that children of all ages are capable of determining how much to eat to grow and be well.

Adults’ roles and kids’ roles

In short, the DOR outlines adults’ roles with feeding, and kids’ roles with eating.

Adults are responsible for deciding what foods to offer, and when and where to offer them. Ideally, they would provide a variety of foods over the course of the day, offered at regular meal and snack times, in ways that support eating together. Once adults have done these pieces, their job is done.

Then, it’s up to the kids – they decide how much to eat from the foods provided, or whether to eat at any meal or snack time. Adults don’t have to do, or say, anything about how much is eaten – this is left up to the child.

Learning to trust

In my experience, at first, parents can find it hard to trust the DOR (also known as the “trust model”): “Letting kids decide how much to eat – is that a responsible thing to do? Won’t they starve?” In fact, right from birth, children can eat the amount they need to grow well. A hungry baby will let you know! And when they are satisfied, they’ll let go of the nipple, turn their head away, lose interest, and/or fall asleep. As they grow older, children continue to have the ability to regulate their food intake. The DOR is all about trusting, respecting, and protecting this ability.

A shift

It can be quite a shift to learn to trust kids to eat enough. There’s also a bit to learn about how to apply the DOR; however, in my experience, when parents and caregivers start to apply this approach, many feel a huge sense of relief. They’ve been working so hard – too hard – and they can finally take a step back, and learn to trust their children to do their part with eating. In turn, children will start to become more relaxed at meal times as well, eating the amounts they have appetite for, and (eventually) exploring a greater variety of foods.

Learn more

Interested in learning more about the division of responsibility in feeding? Consider the following resources:

It might also be helpful to connect with a dietitian:

  • There are dietitians in various communities across Northern Health. A referral may be required.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.
Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health Nutrition team. Her work focuses on nutrition in the early years, and she is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. She loves food! You are likely to find her gathering and preserving local food, or exploring beautiful northwest BC on foot, bike, ski, kayak, or kite.

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Northern Table: Canada’s food guide and plant-based proteins

A cauliflower and bean taco is shown.

The new Canada’s food guide suggests eating more plant-based proteins (like this cauliflower-bean taco), and less meat.

There’s been a lot of buzz about plant-based proteins lately! The new Canada’s food guide encourages Canadians to enjoy a variety of foods, and to choose proteins that come from plants more often. This includes foods such as:

  • Beans
  • Chickpeas
  • Lentils
  • Nuts and seeds
  • Peanuts
  • Products made from these foods, like hummus, tofu, nut butters, and fortified soy beverages

In a previous blog post, Amelia Gallant shared some great tips and recipes, and discussed the benefits of eating more plant-based proteins. She also pointed out that plant-based eating means different things to different people, and that it doesn’t mean having to forgo all meat or dairy products. For most people, taking small steps to include more of these foods will be a more enjoyable and sustainable approach.

What might this might look like in real life? I asked a few Northern Health colleagues to share what eating plant-based proteins means for them. Here’s what they had to say:

Partial or full substitutes for meat

“For our family, it means adding lentils with our rice in the rice cooker (only split lentils, otherwise it won’t cook in time!), using tofu in saucy dishes, and adding beans and lentils in soups, stews, or pasta to partially or fully substitute for meat. We’ve found that by using plant-based proteins, you can have meat more for flavouring rather than bulk, which helps expenses and the environment.” – Scott Christie, Environmental Health Officer

Not what I grew up with

“I’ve started to use more beans – black bean brownies, mashed black beans with ground meats to add volume, black eyed peas in stews. Most of these were not served when I was growing up in southern Ontario. I remember … meat and potatoes kind of meals.” – Valerie Preston, Regional Administration Support

Not just for vegetarians

“I’m certainly not a vegetarian, but I do enjoy plant-based proteins and serve them for my daughters as well. I started doing this originally for economic reasons, but found that I enjoy the taste and texture differences. I particularly enjoy hummus, natural peanut butter, tofu, chickpea and lentil soups, chia seeds, and hemp hearts.” – Nathan Hoffart, Speech Language Pathologist

An opportunity to try new things

“For me, it means tasty opportunities to be creative and try new things, as well as enjoy some old favourites. One of our current favourites is roasted cauliflower and lentil tacos. We also like modifying family favourites (e.g., lentil shepherd’s pie), making small modifications (e.g., red lentils to spaghetti sauce, beans or nuts on top of salad), and enjoying old favourites (e.g., peanut butter smeared on apple slices, baked beans, pea soup, etc.)” – Flo Sheppard, Registered Dietitian

Learning as a family

“For my family, it involves meal planning and finding inspiration in cookbooks and websites, and asking others for recipe ideas. I like to involve my two children in different ways … as I find this increases the chance that they will try and enjoy a variety of plant-based foods.” – Dana Vigneault, Regional Nursing Lead, Injury Prevention

What strikes me most about these quotes is that people value plant-based proteins for much more than just their nutritional benefits. We heard:

  • Taste
  • Texture
  • Environmental impact
  • Budget
  • The opportunity to try new things and teach new skills

Now, it’s your turn! Tell us what eating plant-based proteins means to you?

For more blog posts that explore the new Canada’s Food guide, see:

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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How’s your nutrition quality of life?

A picture of pureed foods, piped to look floral and more appetizing.

Improving the nutrition quality of life of people with swallowing problems, who have to eat pureed foods, can include making their restriction not feel like a restriction. Making eating pleasurable again. Creator of the meal and picture credit: Martina Kaut.

Canada is ranked as one of the best countries in the world to live because of the quality of life we enjoy (and yes, we still have problems to solve so that all Canadians enjoy the same quality life), but have you heard of “nutrition quality of life?”

Nutrition and chronic health conditions

Nutrition quality of life refers to how a person is affected (mentally, physically, spiritually, socially, and culturally) when they have to change their way of eating because of a chronic health condition like:

  • Celiac disease
  • Constipation
  • Diabetes
  • Food allergies
  • Gout
  • Irritable bowel syndrome
  • Inflammatory bowel syndrome
  • Kidney disease
  • Pancreatitis
  • Swallowing problems
  • …the list goes on

Food can go from being a pleasure, to a source of worry and concern. As dietitians, we often have people come to us, asking in desperation, “what can I eat?!?”

Changing my way of eating

I developed an intolerance to dairy foods later in life and had to start avoiding many foods I loved, like ice cream, cheese, and chocolate — need I say more!?! This affected my nutrition quality of life in a number of ways:

  • Missing my comfort foods — I love ice cream. I’ve got great memories of going to Dairy Queen as a kid and watching as they dispensed the soft ice cream from the machine and pilled it high on the flat-bottomed cones. Or stopping on a family road trip at a little ice cream shop with flavours like Tiger Tail – something I’d never had anywhere else. What a great licorice flavour! As I write this I am transported back to those moments and can still feel the excitement! I miss being able to spontaneously buy ice cream with my family and re-live some of those good memories.
  • Missing out socially — We gather around food, a lot! Food is a great way to connect, but when you have a food intolerance you have to decline a lot of the food people offer. It can feel uncomfortable because you don’t want to appear “fussy” or hard to please. Sometimes the discomfort may lead me to not participate in events that are centred around food.
  • I’m spending more of my time thinking about food — Because of my condition, I spend extra time meal planning, reading food labels, grocery shopping, and cooking and freezing meals. Having safe food to eat takes time, but this means I have less time to do other things I enjoy, like relaxing and being in nature.

I’ve developed a few strategies that have helped me improve my nutrition quality of life:

  • Finding the positives — I try not to think of my food intolerance as a restriction. As soon as my brain says, “you can’t eat that!” I get frustrated, angry even. Instead, I see it as a choice. I’m choosing foods that will help me feel better, that help me cope with the limitation. In the long run, I know cooking from scratch will likely be a good thing. I also find purpose in helping others with food intolerances by sharing recipe ideas, strategies on cooking ahead, and where to shop.
  • Practicing self-compassion — No one can do this like the textbook tells you to – I’m not always going to plan ahead, and cook and freeze meals. Sometimes I’ll eat very processed non-dairy foods, knowing it’s not the “best” food quality, but I don’t worry about it. I understand that my condition is difficult to manage at times. There is no “perfect” when it comes to eating and life!

Finding support — For me, support from others – my family, friends, and online communities – has been the biggest help for living well. Sharing the burden of the day-to-day challenges is helpful, but finding support is not always easy. If you feel alone and need extra support, why not ask your doctor for a referral to a dietitian? BC residents can also access Dietitian Services at HealthLink BC, or by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.

Judy April

About Judy April

Judy works in Dawson Creek as a dietitian. A true northerner, she grew up just 75 km away in Fort St. John. She still wonders why the winters are so long but seems to forget when the long summer days arrive and she can go out in her garden at 10 o’clock at night without a flashlight! She’s a person who loves variety in life and at the table!

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Canada’s Food Guide: How was it created?

An image of the updated "healthy plate" from the new Canada's Food Guide.

The new Canada’s Food Guide includes updates to how we approach food, including this revised healthy plate.

The new Canada’s food guide has been out for six months. Registered dietitians across Northern BC have shared what they like about the new edition, such as:

  • The emphasis on our relationship with food.
  • The change in the food groupings.
  • The emphasis on plant-based foods.
  • The message that there is no one “right” way to eat.

Dietitians also appreciate the process by which the food guide was revised.

“I like that industry-funded research did not inform the development of the guide,” said Judy April, clinical dietitian from Dawson Creek. “This goes a long way to increase the trust the public has in the recommendations.”

Let’s take a closer look at the process of updating the food guide.

Establishing the need

Prior to the current version, the guide was last updated in 2007. The science around healthy eating is ever-changing; new information is always becoming available. It’s important that Canadians have up-to-date guidelines that they can trust. For example, the old food groups were no longer supported by science as strongly as the new groupings are.

Updating Canada’s food guide

Updating the food guide was no small feat! The process was long and involved a combination of research, and public and professional consultation. The goal of Canada’s food guide is to support Canadians to live healthy lives, and to create environments that support health. Therefore, the process to update the guide was detailed, unbiased, inclusive, and thorough.

How did scientific evidence inform the update?

The first step was to look at the evidence on healthy eating. Many sources of information, and only the best, most up-to-date evidence, was used to update the guide.

Did Canadians have a say in updating the guide?

It was important for Health Canada to hear from Canadians. Their consultation process included using online discussion forums and focus groups to reach the public, health professionals, Indigenous organizations, and health charities.

What input did food industry have on the guide?

In order for Canadians to be confident in the new guide, Health Canada committed to putting the health of Canadians first. In other words, it was important that those who hold a financial interest in the healthy eating guidelines did not significantly influence the guide. Yoni Freedhoff, a physician and Associate Professor of Family Medicine at the University of Ottawa has said: “I can’t think of anyone with greater conflicts of interest in the creation of a food guide than the folks who sell and promote the food.” (Originally quoted in this CBC article.)

As such, the food industry did not inform the updates to the food guide.

More is needed to support healthy eating

The goal of the food guide is to support the health of Canadians over the age of two years. Importantly, the food guide is only one part of creating an environment that supports healthy eating. Additional initiatives to support Canadians in healthy eating include: a food policy for Canada, healthy eating strategy, and a comprehensive poverty reduction strategy.

Learn more about the food guide

Want to learn more about processed foods? Dietitian Flo is here to help!

Laurel Burton

About Laurel Burton

Laurel Burton is part of Northern Health’s team of population health dietitians, and is the food security lead for the vast region that comprises northern BC. Laurel is a big proponent of taking a multi-dimensional approach to health. Her work focuses on the social determinants of health and how they affect overall well-being, both at the individual and population level. Laurel has supported food security work in a variety of geographical regions, and has worked with groups across the lifecycle, within BC, and internationally, to support community and regional food systems development, for the aim of optimizing health. In her spare time, Laurel loves a good book, a hike in the woods with friends, or spending time at home baking sourdough bread, surrounded by her many, many houseplants.

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The Northern Table: It sat on my kitchen counter for a year – and then I ate it

An opened spaghetti squash and the inside 'noodles' in a dish.

Spaghetti squash will keep on the counter for a lot longer than you might think!

I love vegetables that keep. I’m thinking of things like cabbages, onions, carrots, potatoes, beets, and other root vegetables. These hearty vegetables can live in our kitchens for a long time without spoiling, giving us more chances to fit them into recipes and our busy lives.

Last year I discovered that spaghetti squash can be added to the list of foods that last a REALLY long time. We had gotten quite a few squashes from our local community supported agriculture project, but I’ll admit it: I was not well versed in how to use these foods. Therefore, they sat on my counter, tucked away behind the fruit bowl, and were neglected for quite some time. Some got eaten, some spoiled, and some continued to patiently wait for their fate to be decided.

Then fall rolled around again, and with that came more freshly harvested squashes. It was then that I realized that some of the previous year’s spaghetti squashes were STILL sitting on my counter! Embarrassing, I know. So one day I thought, “Well, these can’t possibly be good anymore,” but I sliced one open just to be sure.

To my great surprise, it was… pristine. So I put it upside down in a baking dish with about an inch of water, and baked it in the oven for about 40 minutes. When I sampled it, it had a lovely texture and tasted great! I used a fork to pull the “meat” out of the shell, breaking it apart into its tell-tale “spaghetti” strings. I served it with dinner, simply dressed with a little butter, salt, and pepper. Yum!

What a forgiving, hearty vegetable! You can bet that I’ll be keeping an eye out for more spaghetti squash in the future. In the meantime, there are still two left on my counter from last fall, one of which will likely be used for a spaghetti squash “pasta” dish.

How do YOU like to eat spaghetti squash?

Read more about squash in past posts:

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health Nutrition team. Her work focuses on nutrition in the early years, and she is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. She loves food! You are likely to find her gathering and preserving local food, or exploring beautiful northwest BC on foot, bike, ski, kayak, or kite.

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Milk and young children: what you need to know

A child with a cup of milk.In a recent post, I explored how milk and fortified soy beverages fit into the new food guide. Did you know that Canada’s food guide is intended for Canadians two years of age and older? Guidance for feeding infants and toddlers is more specific. Today, let’s take a closer look at feeding advice related to milk and young children.

Breastfeeding is recommended to two years and beyond

For as long as children continue to receive breast milk, they don’t need milk from cows (or goats) or other alternatives. Moms can be assured that their own milk is the best choice for their child, for as long as they and their child wish to continue breastfeeding.

Formula? When to switch to cow’s milk

Older babies who do not receive breast milk can usually switch from a store-bought infant formula to cow’s milk between 9-12 months of age (if you have questions about infant formula, speak with your healthcare provider).

Introducing animal milk

Do you want to offer your child cow’s or goat’s milk? Consider these tips:

  • Wait until your baby is 9-12 months of age and eating iron-rich foods
  • Choose a pasteurized, full-fat (homogenized or 3.25% M.F.) milk that is not flavoured or sweetened. Goat’s milk should be fortified with vitamin D.
  • Offer milk in an open cup, at meal or snack times.

Beverages to avoid for children less than two years old

Lower fat milks (i.e. 2%, 1%, and skim milk) are too low in fat and calories for young children. Plant-based beverages, such as soy, almond, rice, coconut, and hemp drinks, are also low in calories and other important nutrients. The Canadian Pediatric Society and Dietitians of Canada released a statement advising parents against providing these drinks to young children.

Fortified soy beverages are an option for older children

For children two years and older, fortified soy beverage is the only plant-based drink that is nutritious enough to be an alternative to milk. If your child doesn’t drink milk, consider offering about two cups per day of an unsweetened, fortified soy beverage.

Be cautious with other plant-based beverages

Beverages made from rice, almond, coconut, oat, hemp, cashew, etc. are low in protein and many other nutrients, though some store-bought products have vitamins and minerals added into them. If you choose to provide these drinks to children two years and older, make sure that they are eating a variety of nutritious foods and are growing well. Also, choose products that are unsweetened and fortified.

The bottom line

That’s a lot of nitty-gritty details about milk and young children! The table below organizes information by age group.

Age Recommendations
0-9 months · Breastfeed your baby.

· If you do not exclusively provide breast milk to your baby, offer a store-bought infant formula.

9-24 months · Continue to breastfeed your toddler.

· At 9-12 months of age, non-breastfed toddlers can transition from formula to pasteurized whole cow’s milk (3.25% M.F.) if they are regularly eating iron-rich solid foods. Offer two cups per day (no more than three cups). Full fat goat’s milk fortified with vitamin D is also an option.

· Vegetarian babies who drink formula, who will not be receiving cow or goat’s milk, should continue to receive a follow-up soy formula until 24 months of age.

2+ years · Continue to breastfeed for as long as you and your child wish.

· Children that no longer breastfeed or who don’t breastfeed very often can be offered pasteurized cow’s milk (whole, 2%, 1% or skim) or goat’s milk (fortified with vitamin D). Offer two cups per day (no more than three cups).

· Fortified soy beverages (unsweetened) also become an option at this age.

 

A dietitian can help you find ways to support your child’s nutritional needs.

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.
Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health Nutrition team. Her work focuses on nutrition in the early years, and she is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. She loves food! You are likely to find her gathering and preserving local food, or exploring beautiful northwest BC on foot, bike, ski, kayak, or kite.

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Something old is new again! Using an Instant Pot at 80

Adele's mom standing with her Instant Pot.

Food traditions are an important part of healthy eating. Here, Adele’s mom finds the joy in modernizing her traditional baked bean recipe with her new Instant Pot!

I remember, as a child, watching my mother make baked beans in an old brown bean pot that stayed in the oven from morning until suppertime. She would soak the navy beans overnight in water and baking soda, rinse them, and then add all the ingredients into the pot to cook “low and slow” for at least 8 hours. The smell permeating through the house was fabulous and she would usually have fresh baked buns or bread to accompany them. As kids, we could hardly wait for those beans to be ready! Today, with the busy lifestyles of working families and multiple commitments, it’s difficult to prepare foods using traditional methods that are so time consuming. But now, we can have the best of both worlds, using new technology in the kitchen!

New technology makes a great gift

I got my mom an Instant Pot for Christmas because I loved mine so much and she was quite curious about it. After a couple of lessons, she felt comfortable enough to cook with it on her own and she did remind me, “I might be 80 something years old, but I’m not stupid and I have used a pressure cooker all my life!” Uh…sorry Mom. But I digress. So after trying her hand at cooking a couple of roasts using the searing function, and following my instructions to deglaze the pot to avoid the dreaded burn message, she wanted to branch out in her repertoire of Instant Pot skills.

Traditional baked beans: the Instant Pot version

I told my mom that I had made baked beans in my own Instant Pot a couple of times and that they were as good as the original version, but she seemed very skeptical that you could get the same great results in so little time. She was willing to give it a go though! Mom still insisted on soaking the beans overnight, not actually necessary for the Instant Pot, but she believes adding the baking soda helps to “de-fart” them (disclaimer: this cannot be proven!).

Here’s how we made the beans:

  • Dump beans in the pot, add water to just cover.
  • Throw in whatever other ingredients you like best in your baked beans. For us that was ketchup, onions, a bit of cut up pork, salt, pepper, a couple tablespoons of brown sugar and a squirt of hot sauce (my mom didn’t see me do that and would probably not have allowed it otherwise!). We sometimes add molasses too.
  • Put the lid on and make sure your lever is pointed towards the back (non-venting) and hit the “bean/chili” button which sets your timer for 30 minutes. If your Instant Pot doesn’t have that function, hit “pressure cook” and set the timer for 30 minutes. It takes about 10 minutes to come up to pressure, 30 minutes cooking time, and another 10 minutes on natural release.
  • After cooking, quick release the rest of the pressure and voila!

We got yummy, fully cooked, but not mushy, home baked beans that are every bit as good as those that have been baked in the old fashioned way. My dad ate three helpings, so I guess they turned out pretty good!

Lifelong learning in the kitchen

Mom and I have such fun learning new things in the kitchen together, with Dad overseeing and then critiquing our work! They are quickly becoming Instant Pot aficionados, and look forward to learning new ways to make traditional family recipes, that will save time and energy.

FYI, she still packs my lunch in a brown paper bag when I stay in Prince George for work. Sheesh!

Adele Bachand

About Adele Bachand

Adele has been in Operations Management for over 15 years. Prior to starting her career as a Long Term Care Manager, she was a Human Resources Management Professional in a variety of industries including retail, tourism, finance, and manufacturing. She is professionally educated and trained in the human resources field, and has a Bachelor of Administration and Management Certificates from Seneca College of Applied Arts and Technology. She continues to improve her education and skills through a variety of methods including communications and team building through the BC Patient Safety Quality Council. Adele has completed the Core Linx Leadership program with Northern Health and the Patient Safety Officer training program through Healthcare Canada. Currently she has taken on a one-year relief position in Population and Preventive Public Health as the Regional Manager for Healthy Settings. This is providing her with a significant challenge learning about Healthy Communities, Healthy Schools and upstream thinking! One of Adele’s goals is to help provide our patients, residents, family, and community members with the safest care possible, while honouring their participation in person and family-centred care. She is also an advocate for mentoring and challenging staff to reach their full professional potential. Adele’s personal interests include gardening, her two dogs, and just about any kind of crafting where she can be creative! She has also become a fan of the adventures of side-by-side rides in the back woods of Quesnel.

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Canada’s new food guide: where did milk go?

The Canada's Food Guide and a jug of milk.In the lead up to the release of Canada’s new food guide, there was much chatter about milk, particularly around whether milk would be removed or not.

The food guide, which provides eating advice for healthy Canadians two years of age and older, was launched in January 2019 with a brand new look. The rainbow with the four food groups was replaced with a plate with three food categories: vegetables and fruits, whole grains, and protein foods. Something else appears to be different – a glass of water is shown with this plate. So, the question still remains: was milk wiped from the food guide?

Milk: still got it!

The new food guide features a section on the plate called protein foods, which combines foods from the older meat and alternatives, and milk and alternatives food groups. Protein foods include lentils, beans, chickpeas, tofu, nuts, seeds, meat, fish, and poultry. This is also where we now find milk and products like cheese, yogurt, and kefir (fermented milk), as well as unsweetened fortified soy beverages. As the name implies, these protein foods are all good sources of protein and various related nutrients.

Milk: a nutritious beverage

So, for those of you who enjoy milk, rest assured that this nutritious beverage can continue to have a place in your diet. There are good reasons that milk has stayed in our federal dietary guidance:

  • Milk is a great source of various nutrients, such as protein, vitamin B12, and calcium.
  • In Canada, cow’s milk is also fortified with vitamin D, a nutrient that is available in only a few foods.
  • Milk is also widely available and can be enjoyed with many other foods, making it an easy and versatile source of these key nutrients.

Unsweetened fortified soy beverages: also an option

What if you don’t drink milk? No worries – you can get similar nutrients from other sources. The most nutritious non-dairy drink is fortified soy beverage; in the older version of Canada’s food guide, soy beverage was listed in the milk and alternatives food group, along with milk. In the new food guide, soy beverage is the only plant-based drink that is nutritious enough to be grouped with the protein foods. Unsweetened fortified versions are recommended and these are an option for Canadians two years and older (note: soy beverages are not recommended for children under two years of age).

Other plant-based beverages: not so nutritious

You might be wondering, “what about other plant-based beverages?” These include drinks made from almonds, cashews, hemp, coconut, rice, potatoes, and others.

It’s important to know what these beverages offer in the way of nutrition – it varies! In general, these drinks are poor sources of protein, containing as little as 0 or 1 gram of protein per cup. Compare that to 9 grams of protein from cow’s milk and 7 grams of protein from soy beverages. Plant-based beverages are also naturally low in many other nutrients, though some vitamins and minerals are added into commercial products that are fortified (check the labels). For some nutrient comparisons, check out this related article: Understanding Non-Dairy Beverages.

Since even fortified versions of plant-based beverages are low in protein (except soy) and many other nutrients, these drinks are not recommended for infants and toddlers. If they are offered to children over two years, careful meal planning is required to ensure that they are meeting their nutrient needs through other sources. Are you wondering what is recommended for children? Stay tuned for another blog post, coming soon: Milk and young children: What you need to know.

The bottom line

Milk continues to be a hot topic! Hopefully this article has provided clarity on how milk, fortified soy beverages, and other plant-based beverages fit within the updated food guide. That said, our diets are deeply personal, and a lot affects how and what we eat. A dietitian is a great resource and can help you choose beverages to meet your family’s nutritional needs.

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.
Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health Nutrition team. Her work focuses on nutrition in the early years, and she is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. She loves food! You are likely to find her gathering and preserving local food, or exploring beautiful northwest BC on foot, bike, ski, kayak, or kite.

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The Northern Table: A balancing act with processed foods

A selection of canned foodsWhen you hear the term “processed foods,” what’s your first thought? Does it bring to mind memories of canning salmon or making jam? What about a childhood comfort food (like that bowl of mac and cheese with hot dog wiener slices) or visiting the carnival? Does it evoke positive or negative feelings? My guess is that “processed foods” is more likely to be seen in a negative way.

What are processed foods? 

A simple definition is that processed foods are foods that are purposefully changed before eating. This broadly includes three different types of processing:

  • Primary processing, which changes raw materials into food products. For example, when tomatoes are cleaned, sorted, and packaged into cartons.
  • Secondary processing, which turns ingredients into food products. For example, when tomatoes become tomato sauce.
  • Tertiary processing, which includes commercial production of ready-to-eat and heat-and-serve foods. Often extra sodium, sugar, fat and additives like colour and flavour are added in this step. An example of tertiary processing is when tomatoes become ketchup. The food products that result from tertiary processing are often called highly processed or ultra-processed.

A selection of processed foods.What does the new Canada’s food guide say about processed foods?

Given these different types of food processing, we can see that “processed foods” represent a wide variety of foods. How do we determine if and how we should include processed foods in our diet? The new Canada’s food guide makes two relevant statements:

  • Nutritious foods to consume regularly include fresh, frozen, canned, or dried.” Examples include apple slices, frozen broccoli, canned chickpeas, or dried pasta.
  • Limit highly processed foods.” Note that Health Canada doesn’t say “avoid” or “never.” I think this reflects an effort to balance the benefits that Canadians may experience by including processed foods in their diets with the potential drawbacks. For example, processed foods may be lower in nutrition quality, and there is an association between eating frequent amounts of highly processed foods and risk for disease. That said, processed foods, especially in the broadest sense, may have a place in your diet.

What are some advantages associated with processed foods?

  • Convenience: Pre-cut vegetables, a pack of tofu, a ready-to-serve sauce, and ramen noodles help a stir-fry come together quickly for a weeknight dinner.
  • Variety: Grocery store shelves and freezers are filled with a tremendous amount and range of tastes and types of foods. Some of this variety is perceived versus real; for example, whether it’s all dressed, buffalo wings, loaded baked potato, or black pepper and lime, they’re all potato chips, which is one type of food.
  • Access: Locally grown and seasonal foods can be put away to enjoy later in the year. Our ancestors used dried oolichan, moose jerky, canned peaches, dehydrated cherries, pickles, and many other foods before the time of full-service grocery stores, refrigerators, and freezers.
  • Cost: Processed foods may appear to be lower in cost. For example, a frozen lasagna that is on sale for $6.99 is economical, compared to the cost of the individual ingredients, including noodles, vegetables, sauce, cheese, and ground beef.
  • Shelf life: Processing can extend the life of a fresh food, through canning and/or the use of salt, sugar, or vinegar.
  • Portability: Commercial or home dried meals may make sense on a longer hike or canoe trip.
  • Traditions: Celebrate traditions and connections to our environment by making sausage, smoking fish, pasteurizing juice, and canning pie filling, or participating in a multitude of other food traditions.

How do you balance the risks and benefits associated with processed foods?

If you’re considering whether and how to include processed foods in your meal planning, here are a few things to think about:

  • Consider your personal definition of healthy eating. How much and how often do processed foods fit within that definition?
  • Which processed foods offer you the most value and enjoyment? Make room for these.
  • Use food labels to compare processed foods and make informed choices.
  • Does your grocery store offer nutrition tours? These are led by a registered dietitian and can be a great support.
  • Experiment with traditional recipes to modify the salt, sugar, and fat. Be sure to keep it food safe!

Healthy eating isn’t “one size fits all.” YOU get to decide if and how best to incorporate processed foods into your usual way of eating. For me, that means having a few ready-to-eat meals and pizza in the freezer, a jar or two of ready-made sauce to pull together spaghetti or butter paneer, and a box of KD, for those nights when there is no time or energy to cook. It also means enjoying cultural foods like blood pudding and salt beef when I visit family in Newfoundland. What does healthy eating look like for you?

 

Editor’s Note: We have transitioned our old “Foodie Friday” series to the new “Northern Table” series. We hope you’ll be as excited as we are to read this series, which will feature stories on nutrition, recipes, food & lifestyle, and more!

Flo Sheppard

About Flo Sheppard

Flo has worked in northern BC for over 20 years in a variety of roles. Currently, she is the Chief Population Health Dietitian and Team Lead for the Population Health Nutrition Team. She takes a realistic, supportive, and non-judgemental approach to healthy eating in recognition that there are many things that influence how we care for ourselves. In her spare time, you are likely to find Flo cooking, reading, volunteering, or enjoying the outdoors.

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