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Vitamins & Mineral Archives - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Vitamins & Mineral Tag

5 Nutrition Tricks for Stronger Bones~Osteoporosis Awareness Month~

5 Nutrition Tricks for Stronger Bones

~Osteoporosis Awareness Month~ We all have bones; these living parts of our skeletons give our bodies shape, protect our organs and attach to our muscles so we can move. However, we don’t often think about how our food choices impact our bones. In honour of Osteoporosis Awareness Month, I will reveal 5 Nutrition Tricks for Stronger Bones. These are scientifically-proven strategies you can implement right away. This post was sponsored by the California Prune Board to showcase some of their reserach; however, all opinions are genuine.   What is Osteoporosis? According to Osteoporosis Canada, “Osteoporosis is a disease characterized by low bone mass and deterioration/weakening of bone tissue. This can lead to increased risk of...

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Mussels Blog

Mussels Nutrition: A Summer Superfood

Have you wondered about the nutrition of mussels? Those cute little shellfish that can be served cooked in or out of the shell. Mussels are available fresh, smoked, canned and even frozen. Today, I will be highlighting the nutrition for mussels because they are delicious, versatile and jam-packed with health-promoting value. Get ready to dive in deeply as we explore the nutrition of mussels, how to prepare them and how to incorporate in your diet. Hint: preparing mussels is easier than you think (recipe to follow)!     My Mussels Story: Funnily enough, mussels were the one food that terrified me as a child. I remember my Nonno making them as...

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Foods for Stronger Bones

5 Foods for Stronger Bones

Hope your New Year is off to a healthy start! When caring for our bodies with nourishing foods, it is common to overlook nutrition for our bones.  After all, our bones are living tissues that are constantly regenerating and replenishing. Today, I will highlight five foods that are good for building strong bones. I will underscore why they are beneficial and how to include them in your diet.   1, 2, 3 Bone Facts: Bones stop gaining density by your 20’s. This means that we cannot build bone mass after this time. This also means that children's diets need to emphasize bone-building foods in order to achieve their maximum...

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clementine vs pomegranate

Clementine vs. Pomegranate: Nutrition Compared

Dietitian Winter Favourites   Are you enjoying clementines and pomegranates this holiday season? I sure am! The citrusy clementine smell always brings me back to my childhood. My little sister, Melissa, and I loved to watch Christmas movies in the basement, tossing clementines to each other while singing carols! We had so much fun doing this. I remember trying to peel the whole fruit without breaking the peel. I then spread the peel out on a flat surface, like a map. If you haven’t tried this when peeling a clementine, it’s sure to amuse.     Today, we will be comparing the nutrition of these two winter super fruits. I will highlight...

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mood boosting foods

5 Mood-Boosting Foods

(and why they help) Did you know food can impact your mood? Wow! Isn’t that empowering? It puts you, the consumer, in the driver’s seat. After all, food is composed of nutrients, which affect our brain chemistry, therefore, influencing mood. Today, I will highlight five mood boosting foods, how they work in our bodies and how to incorporate them into your diet.   Before we jump in, I want to share that people often seek dietitian-support to better manage physical health (i.e., cholesterol lowering, blood sugar control, digestive issues, etc.). However, less often do people proactively seek dietitian-support to optimize their MENTAL HEALTH. This needs to change! Diet is a...

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3 Thanksgiving Superfoods you Must Try!

Thanksgiving is about one week away! Are you looking for superfoods to include in your feast? Today, I’ll be highlighting three of my favourite superfoods, why they’re nutritious and how to easily (and deliciously) include them in your holiday meal! I’ll also mention recipe ideas that can be prepared in advance and using few ingredients.     Before we dig in, when I use the term ‘superfood’, I am referring to foods with an impressive nutrition profile and linked with health benefits. Keep in mind that this term is often over-used/abused by people like Dr. Oz (read here why Dr. Oz is no Nutrition Authority).   [bctt tweet="Superfoods = Impressive nutrition profiles...

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5 Seasonal Fruits for summer and fall

5 Seasonal Fruits for Summer & Fall

Today let’s celebrate summer fruit! After all, summer and fruit are like peanut butter and jelly; they just go so well together. Perhaps the best part of summer fruits is that they are fresh, less expensive and local.   From a young age, summer and fruits were synonymous. Childhood memories included summer evenings standing over the kitchen sink and biting into a very juicy peach. The juices would run down my cheeks and I felt like I was transported to a fruity heaven. Two words: summer fruits. I also recall sifting through the raspberry bush at Maple Lake seeking these little juicy treasures. There was always so much excitement when...

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Do I need a vitamin supplement?

Do I need a vitamin supplement?

Have you even wondered if you should be taking a vitamin or mineral supplement?  Perhaps you reflected on your diet, scratched your head and thought “am I missing something?” The prevalence of supplement use is estimated at 40% among adults (Canadian Community Health Survey 2.2). As a dietitian, I like to take a food-first approach in meeting needs; however, I also recognize the necessity of bridging nutrient gaps. A common myth is that by taking a supplement we can make up for an unhealthy diet. Not true!  Similarly, people may assume that taking a supplements is as beneficial as getting this vitamin through food; also not true.   Choosing nutrient rich...

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Beyond the banana: Potassium foods you'll love

Beyond the Banana: Potassium Foods You’ll Love!

Are you getting enough potassium in your diet? Do you know which foods are packed with this heart healthy mineral? I will give you a hint - there are many delicious foods, beyond the banana!   I am excited to share part two of my potassium series. In part one, “Potassium: You’re not getting enough”, I broke down why potassium is crucial for overall health and disease prevention. Today, I  will highlight 10 super high food sources of potassium.   How Much do I Need? Adults over the age of 18 years require 4700mg of potassium per day according to the Institute of Medicine Dietary Reference Intakes. This amount was determined based...

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