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Eating Well

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10 Nutrition Tips

Roselie Lung, Registered Dietitian

1. Eat regularly and have breakfast everyday
2. Eat plenty of fruits and vegetables; choose orange vegetables and fruits and leafy greens
3. Eat foods high in fiber, such as brown rice, whole wheat noodles and whole wheat bread
4. Eat dairy products or calcium-fortified foods daily in order to consume adequate calcium
5. Be mindful of the meat portions, choose poultry and legumes
6. Eat at least two servings of fish a week
7. Choose natural herbs and spices and minimize sauces high in sodium
8. Avoid processed foods that are high in saturated fats, sodium and sugar
9. Try different cooking methods and recipes to make cooking more fun and enjoyable
10. Be physically active and exercise regularly; maintain a healthy weight

Salt

The chemical name of salt is “sodium”. Salt is added in cooking and in processing food. In general, many people consume too much salt and one of the reasons is that there is so much processed foods and fast foods on the market.

A small amount of sodium is required for our body:

  •   It can help balance the water levels in our bodies
  •   It can help the transmission of nervous system signals
  •   It can help regulate muscle contraction and relaxation

The kidneys regulate the amount of salt that we consume. When salt is ingested, the kidneys will help us preserve all the salt. However, if the salt intake is too high, the kidney will expel the excess in our urine.

If the kidneys are unable to excrete excess sodium, sodium will begin to accumulate in our blood. Since sodium has the function of absorbing water, “blood + water” causes an increase in the amount of fluid. As a result, the heart uses more force to pump blood, and the pressure on the vascular artery increases. Therefore, if we consume too much salt, more than the body can tolerate, there will be a series of side effects, including edema and high blood pressure. High blood pressure is one of the causes of heart failure or heart disease. 

Since there are many processed and convenient foods on the market, we need to carefully consider and calculate what we choose. It is important to make relative adjustments to our eating habits to minimize the salt intake.

In order to reduce the daily salt intake, we need to have a clear understanding of the sodium content of the food (see Table 1 – 3 main sources of sodium). It is important to note that 75% of the sodium comes from prepared or processed foods (see Table 2 – Sodium in some commonly processed foods).

How much salt do we need? Usually we need 1.5-2.5 grams per day. The sodium content of a teaspoon of salt has reached 2.3 grams.

We will show you how to reduce the daily intake of salt, which foods have a high sodium content and how to make delicious dishes with less salt.

Content by Jenny Ho, Registered Dietitian

Sources of Sodium

**Note: For people with kidney problems, this food has high Potassium

Food with Natural Sodium
Foods that contain less than 10 mg sodium Portion
Dry beans ** ¼ cup
Fruit juice ½ cup
Oatmeal, wheat 1 cup
Macaroni, spaghetti, rice group 1 cup
Fresh vegetable (most) 1 cup
Frozen vegetable 1 cup
Unsalted nuts, peanuts ** ½ cup
Tofu 1 cup
Foods that contain 10 - 40 mg sodium Portion
Potato grp (potato, sweet potato, taro) ** 60-90 g
Carrots 1 cup
Celery 1 cup
Cooked spinach ½ cup
Beet ½ cup
Kale ¾ cup
Coconut milk ½ cup
Foods that contain 40 – 65 mg sodium Portion
Beef, pork, lamb, chicken, fresh fish 90 gm
Egg 1
Shrimp meat 60 gm
Foods that contain 65 – 140 mg sodium Portion
Fresh cow’s milk 1 cup fresh cow’s milk
Condensed milk ½ cup
Yoghurt 1 cup
Ice cream ½ cup
Steamed clam meat 90 gm
Foods that contain 140 -175 mg sodium Portion
Wheat bread 1 slice
English muffin ½ an English muffin
Udon noodles 1 cup
Peanut butter ** 2 tbsp
Foods that contain 175 -350 mg sodium Portion
Skim milk 1 cup
Cheese 30 gm
Cottage cheese 100 gm
Tomato juice ** ¾ cup

Reducing Dietary Sodium

Initially, do not totally cut salt out of your diet. Gradually reduce the salt used to allow yourself to get used to change of taste. See the tips and table below for ideas on how to cook using no or low salt options. You can also ask a nutritionist for low salt recipes.

Choose fresh food and vegetables

  •   Avoid processed foods such as pickled vegetables and canned meat
  •   As much as possible, choose processed foods with low sodium such as canned fruits and frozen vegetables
  •   Avoid flavor enhancers with high sodium such as salad dressings, soy sauce, mushroom sauce, tomato sauce, mustard, pickled radish, etc.
  •   Choose natural herbs and seasonings (fresh is best) such as: basil, dill, parsley, curry powder, chili powder, onion, garlic, ginger, green onion and lemon
  •   Use less salt when cooking
  •   Do not add extra salt during meals

Use salt substitutes, but pay attention to the amount as the blandness of the food might lead to over use, which defeats the purpose*

*Please note: Consult a dietician when using salt substitutes as long-term consumption of these substitutes can harm the body. Many salt substitutes use potassium and too much potassium can harm the kidneys, leading to high blood pressure and heart problems.

Tips for eating out

  1. Take-outs and restaurant foods use a lot of spices and salt, therefore avoid adding soy sauce or spices and avoid gravy and thick sauce.
  2. When eating out, choose soup noodle, stewed, steamed or braised dishes. Avoid fried rice, fried noodles, and other fried food.
  3. Avoid fast foods such as hamburgers, hot dogs, pizzas, etc. Fast foods have high sodium content.
  4.  During banquets, one tends to overeat. Pay attention to the amount of food you eat especially those high in sodium. Using water to rinse away too much soy sauce or oil is a solution.

No salt or low salt cooking

Content by Jenny Ho, Registered Dietitian

No salt or low salt cooking
Method Choices Example
(1) choose fresh food Vegetable, mushroom, fish, tofu Steam, braise, pan fry, grill or bake to retains the food’s flavor
(2) add to salt-free broth Vegetables, mushroom, fresh chicken, lean pork to make broth Add radish, seaweed, Chinese mushroom, dried fish, dried shellfish, etc. to enhance flavour
(3) sodium free spice or seasoning (a)sour Lemon juice, fresh tomatoes, tomato puree (not ketchup), white vinegar, salt-free French vinegar, low fat salad dressing
(3) sodium free spice or seasoning (b)Spices/ flavouring Five spice powder, chili powder, curry powder, basil, dill, parsley, onion, garlic, lemon grass, chives, enhances flavour
(4) food with oil Vegetable oil low in saturated fats Canola, rapeseed, olive, corn, sesame (also contain fat, be careful with servings)
(5) low salt gravy/sauce Vegetable or fish broth Add water to cornstarch, mix with low salt flavor enhancer to make a healthier gravy/sauce

Dietary Fat

Dietary Fat

In western countries, abundant food has caused many people to overeat and to consume excess fat which causes weight problems and obesity. Reducing the intake of high-fat food and choosing healthy food can help maintain an ideal weight and control high cholesterol and triglycerides and reduce the chance of hardening of the arteries (atherosclerosis).

Choosing the Appropriate Fat

Carefully avoiding fatty food and reducing your total daily intake of fat will help you reduce cholesterol. You should especially avoid saturated fats and trans fats as these 2 types of fat can cause large increases in blood cholesterol.

Overall, lowering cholesterol requires paying attention to one’s daily food intake – eat in moderation and follow a balanced diet.

Good Types of Fats

Good Types of Fats
Type of Fat Food Source
Monounsaturated fat (liquid form at room temp) Olive oil, canola oil, peanut oil, nuts, seeds, avocado
Polyunsaturated fats Sunflower oil, corn oil, almond, sesame oil, safflower oil, soft margarine
Omega 6 fatty acid Nuts, seeds
Omega 3 fatty acid Salmon, mackerel, cod, sardines, pampano, flaxseed, soy bean oil, omega-3 eggs, walnut meat

Bad Types of Fats (high in cholesterol)

Note: The food ingredient label will show amount of calories

Content by Jenny Ho, Registered Dietitian

Bad Types of Fats (high in cholesterol)
Type of Fat Food Source
Saturated fat (solid at room temperature) Fatty beef/pork/lamb, chicken/duck skin, butter, full cream, lard, palm oil, coconut oil, margarine, cocoa butter, sausage, Chinese sausage
Trans fat Some saccharified vegetable oil, trans fat, fast food take-outs, processed food (such as cookies, cake, crunchy snacks, flour cakes, etc.) Commonly called “junk food” like hotdog, fries

Dietary Menus

Below are some sample menus that have been created for people with Diabetes.

The following 5 sets of menus are based on the number of calories. Each set meal is categorized into Chinese and Western cuisine.

1200 Calories

1200 Calories
Meal Chinese Western
Breakfast 1 cup congee
30g lean meat
½ teaspoon sesame oil
1 tsp minced ginger
green onion
tea
1 pieces of whole wheat toast
1 tsp margarine
½ cup skim milk
coffee
Lunch ½ cup congee or noodle
30g chicken or fish
½ cup bokchoy
1 tsp oil
seasoning
½ cup soy milk
½ sandwich
28g turkey meat
1 tsp salad dressing
lettuce
1 tomato
½ cup skim milk
Snack 1 Asian pear (medium) -
Dinner 1 cup vegetable broth soup
150g rice or 230g noodles
60g meat or fish
115g stir fry carrot
115g cabbage
½ cup soy milk
60g pork rib
115g potatoes
115g carrots
1 tsp margarine
salad with low fat salad dressing
Late night snack 1 cracker
1 small banana
-

1500 Calories

1500 Calories
Meal Chinese Western
Breakfast 1 small BBQ pork bun
½ cup soy milk
tea or coffee
1 slice whole wheat toast
1 tsp margarine
1 egg
½ skim milk
Lunch 170g shredded meat
60g fried noodles
227g shredded vegetables
1.5 tsp oil
½ cup soymilk
½ bagel
28g cheese
28g lean meat
1 tsp salad dressing
tomato and cucumber
½ cup skim milk
Snack 1 cup ginkgo congee
1 digestive cracker
1 medium size orange
-
Dinner 227g cucumber chicken soup
227g white rice
60g steamed fish with soy sauce
227g Chinese broccoli with garlic
½ soy milk
Borscht
1cup pasta
60g minced lean beef
1 cup chopped celery and onion
1 tbs tomato pasta
½ corn cob
½ skim milk
Late night Snack 1 small apple
2 tea crackers
1

1800 Calories

1800 Calories
Meal Chinese Western
Breakfast 1 small rice roll
28g BBQ pork
1 tsp sauce
½ cup soy milk
1 cup tea
½ English muffin
1 strip of bacon
1 egg
2 slices of tomato
1 tsp salad dressing
½ cup skim milk
Lunch 1 portion of fruit
1 sandwich (30g meat, 1 tsp salad dressing, lettuce, tomato slices) or a small bun (BBQ pork/chicken bun)
1 cup mix vegetable chicken broth soup
1 sandwich
60g salmon
1 tsp margarine
1 tsp salad
dressing
chopped celery
½ cup milk, tea
Snack ½ mango or persimmon
3 crackers
-
Dinner 227g white rice
60g stir fried squid with broccoli (with 2 tsp oil)
½ cream of corn soup
tea
½ cup soy milk
1 cup salad
1 tsp salad dressing
1 cup mixed vegetable soup
baked chicken leg
115g rice
1 dinner roll with 1 tsp butter
tea
½ cup skim milk
Late night Snack 3 pieces of wonton with broth soup and mixed vegetable or sandwich -

2000 Calories

2000 Calories
Meal Chinese Western
Breakfast 450g rice vermicelli or noodle soup
30g shredded meat or slices of chicken
½ tsp sesame oil
chopped green onion
shredded ginger
115g boy choy
½ cup soy milk
tea
1 piece whole wheat toast
1 tbs peanut butter
1 tsp margarine
½ cup skim milk
coffee
Snack 20g of crackers or 1 piece of toast
jelly or an orange
-
Lunch 227g rice, noodle or rice vermicelli
60g lean beef brisket
227g vegetable broth
½ soy milk, tea
1 cup macaroni pasta
60g cheese
1 portion of mixed greens salad
water
tea
½ cup skim milk
Snack 1 portion of fruit
2 tea crackers
-
Dinner 227g white rice
1 piece of tofu
60g minced meat
1 tsp sauce
vegetable
1 cup water crest
1 cup tea
½ cup soy milk
227g celery broth
90g roast beef or fish
90g baked potato
½ cup beans
1 tsp beef sauce
½ cup skim milk
2 tsp margarine
1 dinner roll
Late night Snack 1 portion of fruit
1 sandwich (30g meat, 1tsp salad dressing, lettuce, tomato slices) or a small bun
(BBQ pork/chicken bun)
-

2200 Calories

2200 Calories
Meal Chinese Western
Breakfast 1 cup congee
30g fish or beef slices
1 tsp chopped peanut
chopped green onion
ginger
chili oil or sesame oil
tea
½ cup soy milk
2 pieces of toast
(with 1egg + 1 tbs milk + 2 tsp oil)
1 tsp salad dressing
coffee
½ skim milk
Snack ½ cup tofu pudding or 1 tbs fruit or 1 portion of fruit
2 tea crackers
-
Lunch 2/3 cup wonton soup with 5 medium shrimp
1 cup soy milk
tea
1 cup vegetable salad
2/3 cup chicken pasta soup
1 hamburger with lettuce and tomato
½ cup skim milk
tea
Snack 1 portion of fruit
1 xiaolongbao or 2 pieces of arrowroot
-
Dinner 1 cup white rice or noodles
90g stir fried shredded meat
1cup vegetables (with 2 tsp oil)
½ cup tofu soup
115g chopped carrot or radish
tea
1 cup salad
90g flat noodles
½ cup snap peas or mixed beans
1 dinner roll
1 tsp butter
1 tsp salad dressing
½ skim milk
Late night Snack 1 portion fruit, 1 sandwich or 1 portion of fruit juice
1/3 cup shanghai fried noodles
30g shredded meat
-

 Cholesterol Menus

400mg cholesterol

This menu contains approximately 2000mg sodium, 48g fat, 400mg cholesterol:

* Note: egg yolk contains high cholesterol; it is recommended that do not consume more than one egg a day. On the other hand, egg white is not a concern. Egg yolk can be removed to reduce cholesterol intake for steam or fried egg.

Breakfast
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Orange (or orange juice) 1 whole (½cup) 1 0 0
Sunny side up/hardboiled egg* 1 60 6 200*
Low sodium ham 1 slice 125 4 6
Whole wheat bread 1 slice 145 1 0
Butter 1 teaspoon 27 5 10
2% milk ½ cup 65 2.5 9
Breakfast Totals = - 422 18.5 225
Lunch: vegetable and chicken on rice
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Rice 120 g 1 0 0
Mix vegetables, shredded mushrooms 1 cup 10 0 0
Chicken (w/o skin), ginger, green onion 60 g 100 3 90
Salt or light soy sauce ¼ tsp 575 0 0
White pepper powder dash 0 0 0
Bean paste soy sauce 1 tbsp 500 15 30
Lunch Totals = - 1186 18 120
Dinner
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Fried salmon 90 g 195 5 50
Baked potato 1 (medium) 10 0 0
Vegetable salad ½ cup ½ cup 0 0
Mayonnaise 1 tsp 45 4 2
Corn (no salt) ½ cup 15 1 0
Low fat yoghurt ¼ cup 35 1 2
Skimmed milk ½ cup 65 0 0
Dinner Totals = - 366 11 54

206 mg cholesterol

This menu contains approximately 1400 – 1500 mg sodium, 50 g fat, 206 mg cholesterol:

Breakfast
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Apple juice ½ cup 4 0 0
Oatmeal ¾ cup 4 2 0
Low fat yoghurt ½ cup 75 0 0
Whole wheat bread 1 slice 145 1 0
Unsalted butter 1 tsp 0 5 0
Skimmed milk ½ cup 65 0 0
Breakfast Totals = - 293 8 0
Lunch: soup and sandwich
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Cucumber slices ½ cup 1 0 0
Baked beef, no fat 60 g 40 10 100
Whole wheat bread 2 slices 290 2 0
Lettuce, tomato 2 slices 3 0 0
No salt mayonnaise 2 tsp 90 8 0
Low sodium mixed vegetable broth 1 cup 400 5 0
Orange 1 (medium) 2 0 0
Skimmed milk ½ cup 65 0 0
Lunch Totals = - 891 25 100
Dinner
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Fresh fruit salad 1 cup 1 0 0
Low sodium salad dressing 1 tsp 40 5 0
Fried drum stick (no skin) 2 (medium) 65 5 105
Mashed potatoes (no salt) ½ cup 5 4 0
Low sodium meat sauce (no fat) 2 tsp 6 2 1
Carrot ½ cup 20 0 0
Simmed milk ½ cup 65 0 0
Dinner Totals = - 202 16 106

115 mg cholesterol

This menu contains approximately 1000 mg sodium, 50 g fat, 115 mg cholesterol:

Breakfast: Mushroom chicken congee
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Lean chicken slices 30 g 20 1 35
Shredded mushroom, ginger, green onion 2 tsp 1 0 0
Congee (no salt) 1 cup 1 0 0
Seasame oil ½ tsp 0 2.5 0
Low sodium light soy sauce ½ tsp 100 0 0
Soy milk ½ cup 62 1 0
Breakfast Totals = - 184 4.5 35
Lunch: Bok choy and shredded meat fried noodles
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Lean shredded meat 60 g 40 10 60
Mushroom, boy choy, onion, etc. 2 cups 2 0 0
Fried noodles (no egg) 1 cup 200 0 0
Low sodium soy sauce 1 tsp 200 5 10
Canola oil + sesame oil 1 tsp 0 5 0
Ginger, garlic, green onion 1 tbsp 1 0 0
Tapioca starch (+ 2 tbsp no sodium soup cube) 1 tsp 0 0 0
Soy milk ½ cup 62 1 0
Fresh fruit 1 portion 1 0 0
Lunch Totals = - 506 21 70
Dinner: Braised tofu on rice
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Fresh tofu 300 g 3 3 0
Mushroom slices, snow pea, carrot, vegetable shoots 1½ cup 20 0 0
Rice 1 cup 3 0 0
Oil + low sodium light soy sauce 1 tsp 200 15 10
Tapioca starch (+ 2 tbsp no sodium soup cube) 1 tsp 0 5 0
Soy milk ½ cup 62 1 0
Fresh fruit 1 portion 1 0 0
Dinner Totals = - 307 24 10

132 mg cholesterol

This menu contains approximately 500 – 600 mg sodium, 41 g fat, 132 mg cholesterol:

Breakfast
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Orange (or orange juice) 1 (½ cup) 1 0 0
No sodium peanut butter 1 tbsp 2.5 8 0
Whole wheat toast 1 slice 50 0 0
Oatmeal ¾ cup 4 2 0
No sodium vegetable oil 1 tbsp 0 5 0
Skimmed milk or soy milk ½ cup 65 1 0
Breakfast Totals = - 112.5 16 0
Lunch: Roasted chicken on rice noodles
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Rice noodles (+ 1 cup no salt soup broth 120 g 20 5 5
Roasted chicken breast (no skin) 60 g 40 2 80
Mixed shredded vegetables, bean sproats, coriander 1 cup 2 0 0
Ginger paste + sesame oil 1 tbsp 0 5 0
Low sodium soy sauce 1 tbsp 100 5 10
Skimmed milk or soy milk ½ cup 65 1 0
Fresh fruit 1 portion 1 0 0
Lunch Totals = - 228 18 95
Dinner: Steamed tofu and salmon
Food Portion Sodium (mg) Fat (g) Cholesterol (mg)
Rice 1 cup 3 0 0
Fresh tofu 150 g 11 1.5 0
Fresh salmon 60 g 45 2 32
Welsh onion, shredded ginger, garlic slices, etc. ½ cup 1 0 0
Low sodium light soy sauce + sesame oil 1 tsp 100 2.5 5
Gai Lan sprouts ½ cup 2 0 0
Skimmed milk or soy milk ½ cup 65 1 0
Fresh fruit 1 portion 1 0 0
Dinner Totals = - 228 7 37

Healthy Weight

Body mass index (BMI) and waist circumference are the two most common ways to determine if your weight falls in the healthy range. BMI reflects overall body fat content, and waist circumference reflects the fat around the waist.

The fat accumulated around the waist is associated with insulin resistance and so indicates an increased risk of developing diabetes. In addition, excess amount of fat around the waist may increase the risk of high blood pressure, high cholesterol levels, high triglyceride level and heart attack.

The waist circumference of Asian male and female should be smaller than or equal to 90 cm (36 inches) and 80 cm (32 inches) respectively.

Resources

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Canada’s Food Guide

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Healthy Eating and Healthy Aging for Adults

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Healthy Snacks for Adults

Information about how snacking habits change depending on age, health, weight and activity level, and an emphasis that not everyone needs snacks. In English; pdf document

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Just the Basics

This document provides information on diet and healthy eating for diabetes with a specific emphasis on South Asian foods. In English; pdf infographic

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Eating Healthy with Diabetes

This document provides a list of guidelines specific to the Punjabi diet. In English; pdf document

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Healthy Eating and Everyday Brain Boosters

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Workshops and Related Resources

July 29, 2023 - [CHI] Healthy Eating on a Budget

A hybrid event (attend in-person or watch online) “Healthy Eating on a Budget” was held on Saturday, July 29, 2023 with Angelina Lam, Registered Dietitian.

 

In this session, you will learn how to:

  • follow Canada’s Food Guide and incorporate Chinese cultural foods in a healthy eating pattern
  • make affordable and healthy meals
  • make healthy choices when dining out

Click here to watch recordings and related resources.

October 23, 2022 - [CHI] Health Fair: Diabetes and Eating Habits

The “Health Fair: Diabetes and Eating Habits” webinar which held on  Sunday, October 23, 2022. In this an interactive online presentation by Mengdi Xia, Registered Dietician, participants learned about:

  • The principles of healthy eating for diabetes
  • Making smart choices (cost effectively) when not eating at home
  • Using community or digital resources to manage diabetes

Click here to watch recordings and related resources.

 

September 14, 2022- [PAN] Chronic Disease Workshop: Diet and Diabetes

The iCON South Asian Chronic Disease in-person and online Workshop: “Diet and Diabetes” held on Wednesday, September 14, 2022. In this session participants learned about:

  • The relationship between diabetes and carbohydrates (roti and rice) in the South Asian diet – hidden sources of sugar and healthy alternatives
  • The effect of alcohol consumption on sugar levels/diabetes management
  • Using nutrition labels to make healthy choices when food prices are rising

Click here to watch recordings and related resources.

December 4, 2021- [PAN] The Role of Diet in Preventing and Managing Stroke

This session targeted to families, caregivers and patients with concerns about stroke. Learning objectives: 

  • How diet is linked to stroke prevention and management
  • Healthy alternatives that fit your South Asian diet
  • How you can identify healthy foods at the grocery store

Click here to watch recordings and related resources

October 7, 2021- [CHI] Eating Well for Healthy Aging

This was an interactive presentation to learn about healthy eating as a key part of aging well, including:

  • Tips for building healthy eating habits
  • How diet and nutrition are involved in managing chronic conditions
  • Eating in a nutritious and mindful way

Click here to watch recordings and related resources.

October 1, 2021- [PAN] Nutritional Needs for Healthy Aging

This webinar discussed how to manage your chronic disease with your diet, including:

  • How to eat in a healthy and mindful way using Canada’s Food Guide
  • How diet and nutrition are involved in managing chronic conditions
  • How to develop healthy eating habits

Click here to watch recordings and related resources.

December 12, 2020- [PAN] Healthy Eating while Staying at Home

On December 12, 2020, Harmeet Mundra, Registered Dietitian and Certified Diabetes Educator, presented the webinar “Healthy Eating while Staying at Home”. The event was hosted by Options Community Services and offered advice on managing diet and chronic conditions and tips for eating healthy.