The dangers in our favourite comfort foods

Homemade chicken soup, macaroni and cheese, curry and rice, bread pudding. These are comfort foods; they give us a sense of well being when sick, distressed, far from home or lonely. Each person has their own favourite comfort food, often something from childhood that is soothing and creates a sense of well being.

Although these foods bring us comfort, they are often high in sugar, fat and carbohydrates which can cause weight gain, raise blood pressure, and affect the heart and liver.

“There is actually science behind why we feel good when we eat these foods,” says Wendy Levin, Registered Dietitian and Certified Diabetes Educator at The Scarborough Hospital. “Starchy foods raise our serotonin levels, which makes us feel good. And warm foods release endorphins which can cause us to feel less pain and fewer negative effects of stress.”

But the calorie and fat count in some of these favourites can be high. For example:

• Homemade macaroni and cheese – 466 calories, 23g fat, 45g carbs
• Homemade chocolate chip cookies –330 calories, 16g fat, 46g carbs
• Beef Patty – 300 calories, 14g fat, 34g carb
• Sticky Rice Wrapped in Lotus Leaf (100 g) – 220 calories, 7g fat, 31g carbs
• Small fries – 250 calories, 13g fat, 30g carb
• Mixed Nuts (½ cup) – 400 calories, 35g fat, 15g carb

“You don’t have to stop eating your favourite comfort food altogether,” says Wendy. “But you can adjust the recipes to make them healthier, eat smaller portions, and enjoy them less often. Moderation is the key.”

Recipes can always be adjusted by reducing the fat, adding less salt, less sugar or using sweeteners in place of sugar.

Are you getting enough Vitamin D?

Some days it feels like we never see the sun. With an average of nine hours of daylight during the winter months (compared to about 15 hours during the summer), most Canadians are not getting the sun exposure required for sufficient levels of Vitamin D between October to March.

Also, known as the “sunshine vitamin”, Vitamin D has many benefits: reduce heart risks, help to fight viral infections, absorb calcium for healthy bones and teeth, maintain healthy blood pressure, control insulin production and help to prevent certain cancers, especially colorectal and breast cancer.

“Low blood levels of Vitamin D are common in Canada,” says Sara Mahdavi, Nephrology Dietician at The Scarborough Hospital. “In many scientific studies, low levels of Vitamin D have been linked to several diseases such as diabetes, multiple sclerosis, and cancer of breast, prostate and colon.”

The best way to get Vitamin D is through diet and/or short periods of spring and summer sun exposure on hands and arms (15-30 minutes depending on your age, skin pigmentation and body mass) before putting on sunscreen. However, during the autumn and winter months, we have no choice but to use foods high in Vitamin D content.

“There are a number of ways you can easily add Vitamin D to your diet,” explains Sara. “These include fatty fish such as salmon and sardines, eggs, or fortified products such as cow’s milk and soy beverages. For vegetarians, mushrooms and fortified soy milk are the only non-animal sources of Vitamin D. Always look for food labels showing greater than 20 per cent daily value.”

Vitamin D supplements are also readily available over-the-counter at pharmacies and health food stores in pills, chewable tablets and drops. A registered dietician or your family physician can help you determine if you are getting enough Vitamin D. 

Sara recommends the following tips for getting more Vitamin D:

• Use low fat milk or fortified soy beverages instead of water in things like smoothies , scrambled eggs and hot chocolate
• Add salmon to your diet in foods such as wraps and sandwiches at least two times per week
• Spend more time outside
• Add a 400 IU Vitamin D daily if you are a healthy adult, 50 years of age or older

Four ways to lower your cholesterol without medication

You’ve just been told your cholesterol levels are too high. This can be overwhelming and maybe a little scary. But the good news is that if caught early, you can reduce your cholesterol levels naturally and avoid medication.

High blood cholesterol is a major risk factor for heart disease and stroke. So, it’s important to understand what it is and how you can control it.

“High cholesterol levels occur when your low-density lipoprotein (LDL), or ‘bad’ cholesterol, is high, and your high-density lipoprotein (HDL), or ‘good’ cholesterol, is low,” says Layla Al-Rehany, a clinical dietician at The Scarborough Hospital. “Healthy lifestyle and nutrition are crucial to help managing cholesterol levels.”

Here are four healthy lifestyle and nutrition strategies to reduce your cholesterol levels:

Lose weight – being overweight can result in higher LDL and lower HDL. You can improve your cholesterol levels and lower your risk of heart disease by losing about five to 10 per cent of your body weight. So, if you weigh 150 lbs, you would have to lose 7.5 to 15 lbs to reduce your risk.

Increase physical activity – to stay healthy, everyone should exercise about 30 minutes a day five times a week. This can help lower LDL and raise HDL. If you’re not currently active, try starting with a low impact activity such as brisk walking, swimming or a leisurely bike ride.

Change your diet – select foods that are lower in saturated fats, trans fat and cholesterol. Make sure to include lots of fruits, vegetables, whole grains and lean sources of protein in your diet which are good sources of fibre and unsaturated fats. Here are some healthy food options:

• Oatmeal, oat bran and high-fibre foods such as kidney beans, apples, pears, barley and prunes contain soluble fibre which reduces your LDL.
• Fish and omega-3 fatty acids can reduce blood pressure and lower your risk of developing blood clots. Try to eat two servings per week of baked or grilled fatty fish such as salmon or mackerel. You can also take a fish oil supplement.
• Skinless lean cuts of meat and poultry.
• Skim or 1 per cent milk, yogurt with 1 per cent milk fat or less, cheese with 15 -20 per cent milk fat or less.
• Unsaturated oils such as canola, olive, peanut, safflower, soybean, sunflower or corn – about two tablespoons each day. Use them in marinades, stir fry and salad dressings. When it comes to oils, do not choose “light” versions as they are just more processed and you will get less benefit.
• Non-hydrogenated soft margarine made from unsaturated oils.
• Walnuts, almonds, hazelnuts, peanuts, pecans, some pine nuts and pistachio nuts can help reduce cholesterol. But they are high in calories, so stick to about a handful per day, and avoid nuts covered in salt or sugar.

Stop smoking – smoking lowers your HDL and raises your LDL. You can reverse these effects if you stop smoking today.

With some hard work and dedication, you can implement all of these strategies into your lifestyle and see significant changes in your blood cholesterol levels.

Demystifying common food and nutrition myths

When it comes to eating healthy, it’s not always easy to separate fact from fiction.

“We’re constantly bombarded with food and nutrition advice from friends, family, the media and the Internet, so it’s no surprise that certain misconceptions continue to thrive,” said Belinda Lo, a Dietitian at The Scarborough Hospital.

Lo takes us through some of the most common food and nutrition myths, and the truth behind them.

Myth: Nuts are fattening
Fact: Nuts and seeds have a high amount of unsaturated fats—the good kind—and are also a good source of protein and fibre. However, it is important to enjoy them in moderation.

Myth: Carbohydrates are bad for you
Fact: Everyone needs carbohydrates to meet their energy needs. Carbohydrates are found in grains/grain products, fruits, vegetables and milk. We should include more whole grains, fruits and vegetables in our diet and eat less processed foods that contain refined sugars, such as pastries, cookies and other sweets.

Myth: Fat free and low fat foods are healthier
Fact: The lower the fat, the better is a good rule when it comes to dairy products and meat, but it’s not always the case with other foods. Some low fat or fat free products can also contain a lot of sugar and sodium. So make sure you check the nutrition labels.

Myth: Raw fruits and vegetables are more nutritious than cooked ones
Fact: While some vegetables may contain higher levels of antioxidants when cooked, both raw and cooked fruits and vegetables are sources of vitamins, minerals and fibre. Everyone should eat plenty of them.

Myth: Eating too much sugar causes diabetes
Fact: Eating too much sugar does not directly cause diabetes. However, foods that are high in refined sugars, such as candies, cakes, cookies, and pastries, can also contain a lot of saturated/trans fats (the bad fats) and calories. Being overweight and having high cholesterol levels are risk factors for developing Type 2 diabetes.

Eight tips for healthy, child-friendly lunches

As children prepare to go back to school, many parents are seeking creative ways to pack healthy lunches their children will eat.

Pre-packaged foods can be tempting but often don’t have the nutritional value your child needs, says Theresa Diduck, Senior Clinical Dietician at The Scarborough Hospital. Variety can help; the same lunch every day can be boring. If your child is looking forward to lunch, he’s more likely to eat it, she says.

Theresa shares some of her tips for making healthy lunches that will get almost any child’s approval:

1. Use different kinds of bread like whole wheat pita pockets or wraps and stuff with lean cuts of preservative-free deli meats.
2. Add legumes like beans, chickpeas or grated vegetables to sandwiches.
3. Fresh herbs contain anti-oxidants. Add chopped mint, cilantro or dill to sandwiches and dips.
4. Have your child help make lunch. Children are more likely to eat their lunch if they participated in making it.
5. Don’t forget thermos lunches. A hearty soup, or last night’s low-fat macaroni and cheese are great lunch alternatives.
6. Add vegetable and fruit slices to sandwiches. Chopped apple and diced chicken mixed with a little low-fat mayonnaise is a great option.
7. Vegetable slices and whole grain crackers with hummus are a good alternative to sandwiches.
8. Children like to eat fruits and vegetables when there’s something to dip them in.  Make a yogurt-based, low-fat dip for fruits and veggies.