April 23, 2020

It’s been over a month now that we have been struggling with social distancing and staying at home and I think I finally have my grocery shopping down pat.  At the beginning, I have to admit, my trips to the grocery store were a disaster.  I was still making a few trips a week because I realized despite all of the food that I had, I didn’t have the right items to put together a meal.  My grocery shopping was taking over an hour because I was trying to plan meals on the fly. I couldn’t get the plastic produce bag open for the life of me without first licking my fingers. Half way through my journey, inevitably I would realize one of my items was back where I started and it was impossible to get there without going the opposite direction of the arrows in the aisles. I was overheated after spending so much time in the store with my winter coat on.  I was touching everything from my face to my phone and all of my purse contents when looking for my shopping list, bank and rewards card.  I am...

March 7, 2020

March is Nutrition Month and this year dietitians want to show Canadians that healthy eating habits are about More Than Food.  Culture and food traditions are an important part of healthy eating.  Dhal is a a flavourful, vegetarian dish that is a significant staple in Indian cuisine.  This healthy recipe by Dietitians of Canada at for Easy Red Lentil Dhal is an excellent choice for your Meatless Mondays.  Enjoy this thick soup with basmati rice or flatbread such as naan, chapati or roti.

Serves 4-6


1 cup (250 mL) red lentils
1 Tbsp. (15 mL) canola oil
1 small onion, finely chopped

4 garlic cloves, minced

1/2 tsp. (2 mL) ground turmeric
1/2 tsp. (2 mL) salt
2 tomatoes, chopped
3 cups (750 mL) water
1 small Thai chili, cut in half

Spice Mix
1 tsp. (5 mL) canola oil
2 tsp. (10 mL) fresh ginger, minced
1 tsp. (5 mL) cumin seeds
1 tsp. (5 mL) black mustard seeds
2 Tbsp. (30 mL) fresh cilantro, chopped


1. Rinse lent...

December 16, 2019

The holiday season is a time to enjoy the pleasure of family and friends, and yes, food and drink.  These tips will help you celebrate the festive season without feeling deprived, anxious or guilty about your food and beverage choices.   

  1. If you enjoy Christmas baking, freeze the extras or give some away to friends and family.

  2. Continue to eat three, balanced meals throughout the day, even if you are going out for dinner or to a holiday party.  Restricted eating during the day often results in overeating or making less healthy choices later on. 

  3. Whether it is a meal or appetizers, always remember to fill ½ your plate with fruits and vegetables and eat these foods first. 

  4. Enjoy the flavour of fresh/natural foods without a lot of added sauces, gravies and dips.

  5. When at a cocktail party, socialize in a different room, away from the food table.  It’s easier to avoid temptation when food is not at an arm’s length. 

  6. Don’t feel you have to try ev...

August 5, 2019

Goodbye “keto” diet.  Hello “plant-based” diet!  As a Registered Dietitian, I couldn’t be more pleased with the latest diet trend, because it isn’t actually a “diet”, it is a healthy, balanced way of eating that just makes sense.  So what is a plant-based diet anyway?  Many people interpret a plant-based diet as being vegetarian or vegan, but this isn’t the case.  Although a plant-based diet is mostly made up of food from plants such as fruits, vegetables, whole grains and plant proteins such as legumes, lentils, nut/seeds and their butters and soy products such as tofu, it can actually contain moderate amounts of fish, poultry, lean meat, lower fat dairy products and eggs.

One of reasons the plant-based diet is becoming so popular is because this way of eating has been shown to prevent and manage chronic diseases such as diabetes, heart disease and certain types of cancer and also help with weight management.  This diet is a rich source of fibre, vita...

April 24, 2019

Snacks can be a healthy addition to your three daily meals and a way of getting some of the nutrients you may have missed at mealtime.  If you feel like grabbing a snack between meals, ask yourself first if you are truly hungry or if you are eating because you are feeling bored, lonely, anxious, angry, happy, sad or stressed.  If you are hungry, choose a snack that will energize you, nourish your body, and help you feel satisfied until your next meal.  If you think you are craving a snack for reasons other than hunger, do something to distract yourself like doing a crossword puzzle/craft or going for a walk.

Tips for Choosing a Healthy snack

  • For a nutrient-packed snack, include a serving from 1 or 2 of the food groups from Canada's Food Guide.

  • Choose whole, non-processed foods more often. 

  • Include a source of protein and/or healthy fats such as nuts, seeds, nut butter, hummus, hard-cooked egg, tuna, avocado or lower fat dairy products such...

January 22, 2019

Canada's New Food Guide is here!

This morning, Federal Minister of Health, Ginette Petitpas Taylor, along with Dietitians of Canada, were on hand for the launch of the new Canada’s Food Guide by Health Canada.

The new food guide focuses not only on "what" Canadians should eat, but "how" they should eat.

Some changes to highlight include:

  • The former "Meat and Alternatives" and "Milk and Alternatives" food groups have been combined to form the "Protein Foods" group.

  • Instead of focusing on a specific number of servings and portion sizes, the emphasis is on eating a variety of foods from a well-balanced plate.

  • There is a recommendation to consume plant-based foods more often.

  • People are encouraged to prepare more meals at home and eat less processed foods containing sugar, salt and saturated fat.

  • Healthy beverages are recommended, with water being the number one choice.

The key healthy eating recommendations are as follows:

Eat a variety of healthy foods each day

  • Ea...

June 16, 2018

After reading about the unfortunate passing of Anthony Bourdain, chef, food enthusiast and TV celebrity, last week, it got me thinking about the clients I have seen in my practice and their contrasting relationship with food. 

Anthony was described in the media as someone who had a love of adventure and fine food and drink. They said he had a passion for exploring food and cuisine around the world and he taught us how food can connect us with each other. Isn’t that the way it should be?  Food should be enjoyed and appreciated.  It has the power to unite people around the table to share the same pleasurable experience.  It is the focus of our celebrations and our culture.  It stimulates all of our senses and can make us feel good. Food nourishes our body, keeps us healthy and gives us the energy we need to do the things we enjoy. Food is a good thing, right?

Unfortunately, for so many people, this is not the case.  Food is the “enemy”.  They live their lives restrictin...

April 8, 2018

The ketogenic diet has traditionally been used to control seizures in children and adults with epilepsy, but lately it has been gaining popularity as a weight loss diet. 

A ketogenic diet is high in fat, moderate in protein, and very low in carbohydrate (<30 grams per day).  When the body is not getting adequate carbohydrates, it breaks down its own fat stores.  Fat is converted in the liver to ketones, an alternate source of fuel.  The process of the body breaking down fat for energy is called ketosis. To lose weight more effectively, you must adhere strictly to the very low carbohydrate diet to stay in a lower level of ketosis.  If you are starting (or re-starting) a ketogenic diet, it can take a few days to a month for your body to switch to using ketones as its main fuel source.

This very low carbohydrate diet limits the intake of fruit, root vegetables, whole grains, milk, legumes and lentils, in addition to sweet treats and sugary beverages.  Foods that may be c...

January 28, 2018

Omega-3 fatty acids are types of polyunsaturated fats.  They have gained a lot of attention because of their many health benefits such as heart health, lowering triglycerides and their effect on brain, nerve and eye development in children of pregnant and breastfeeding women.  There is also ongoing research to determine the benefits of omega-3 fatty acids for inflammatory diseases such as rheumatoid arthritis; cognitive disorders, such as Alzheimer’s and dementia; mental health disorders including depression and anxiety; and certain types of cancer, however this is not yet conclusive.

There are 3 types of omega-3 fatty acids:  alpha-linolenic acid (ALA), docosahexanoic acid (DHA) and eicosapentaenoic acid (EPA).

Our bodies do not produce these omega-3 fatty acids, so it is essential to get them through diet or a supplement.

Fatty fish such as, salmon, mackerel, herring, trout, sardines and arctic char are great sources of the most beneficial ty...

January 15, 2018

It's that time of year again when everyone around us is sniffing, sneezing and coughing. If only there was a cure for the common cold!  Many people I know tell me that they are taking a vitamin C supplement daily in excess of 1000 mg with the hopes of preventing the common cold.

I have some good news and some bad news to share.  Research shows that taking approximately 200 mg or more of vitamin C daily does not prevent the common cold in the general population, but it may slightly reduce the duration and severity of symptoms in those individuals who take it regularly, once they get a cold.

It's a different story however, in athletes or people experiencing extreme physical stress.  For these individuals, daily vitamin C consumption of 200 mg or more may reduce the incidence of colds by as much as 50%.

The usual daily recommended intake of vitamin C for adults is 75 mg/day for females and 90 mg/day for males.  Smokers need an extra 35 mg of vitamin C per day....

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Nutrition Pathway

323 Kerr St., Suite 209

Oakville, Ontario, L6K 3B6

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