Q&A: Nutrition and Well-Being

Every month, Kii Health offers monthly Ask an Expert webinars to its clients. At a recent session, Registered Dietician, Nicole Marchand, MSc, RD, shared a wealth of knowledge about how to develop healthy eating habits and tips for using nutrition to boost overall well-being. There were so many great questions at the end that we enlisted Nicole’s help to answer those that we weren’t able to address during the live session.

COOKING AND MEAL PREP

How do you assess how healthy food is? For example, is garlic bread from the store healthy, even if you didn’t ‘make it yourself?

The answer is always in the ingredient list. What am I eating? Whole foods and nutrition? Or fillers, additives, preservatives, added, sugars, etc.

I’d like to add more fish to our family’s diet. Do you have any tips to help kids enjoy?

Light, flaky fish would be a good start for kids, like haddock or tilapia. These are lighter in flavour and generally enjoyable in comparison to stronger, fatty fish, like salmon.

Can you suggest a family cookbook with lots of great recipes? I am drowning in online recipes that don’t always work, perhaps because they are not all tested recipes.

My favourite recipe website is www.downshiftology.com – easy recipes, well-balanced meals, and family-friendly.

What is the best way to store pre-cooked meats, so they don’t get condensation?

I personally store all cooked foods in glass or ceramic containers and find this to be an effective way to keep foods fresh.

When struggling with decision fatigue, or cooking for a solo individual, recommendations when your current planned meal plan is not appetizing?

Meal plans should be flexible, and your base kitchen should be stocked with healthy food so you can make easy meals on the fly, especially when what you have prepared isn’t appetizing.

Any ideas to cook for picky eaters?

Introducing whole foods in lots of different ways – roasted, steamed, baked, etc. Foods sometimes need to be introduced 5 or more times for the palate to start changing.

I use my air fryer most of the time to grill/prep my meat. Is that okay to do so?

It is an easy way of cooking food for sure so that’s fine. I personally prefer non-stick pans such as ceramic and cast iron and I prefer to bake in glass and ceramic, but if it works for you, it’s a good tool for when you don’t have a lot of time to cook for sure.

What can I substitute for eggs?

You can use other protein sources. If you are baking, you can mix ground flaxseed and water to emulate eggs.

I meal prep for my lunches and have a balanced diet with vegetarian alternatives, but getting home after work, I lag behind in eating healthy for dinner. Do you have any ideas or recipes that are quick to make for dinner especially when one is tired/exhausted at the end of the day?

Being prepared by having your base kitchen stocked with nutrient-rich foods to make quick and healthy meals, or having meals planned ahead of time for when you have busy days are two options.

I use the Yuka app to check for additives in packed foods. Would you recommend its use to be mindful of what I eat?

You can use apps for this, especially when you’re newer to reading labels and ingredient lists. I just make sure ingredient lists are mostly whole foods with few (if any) additives, fillers, etc.

Are there any major do’s or don’ts for breakfast, like limiting sugar/sweets, etc.?

The first meal of the day should be very nutritious – high in protein and nutrients and very low in any added sugars. You might enjoy a piece of toast with natural peanut butter, a teaspoon of flaxseeds, and half a banana, but I would recommend avoiding spreads like Nutella, as it’s mostly just sugar.

Are pre-prepared sauces/soups from the grocery store generally a good option? Not the canned ones, but those with 3-4 days expiry time?

Yes! If you’re curious about the nutritional status of a premade food, your best bet is to make sure the ingredients are whole foods (e.g., chicken, beans, vegetables, tomato, etc.)

I know we need to eat a certain amount of protein based on our weight, but I’m sure I don’t meet that goal. What should I do?

Take a protein-first approach to your meals and build your meals around protein – eggs, meat, seafood, beans, lentils, nuts, and seeds.

Do you have any healthy snack suggestions?

Combine protein with fibre – apple with natural peanut butter, cheese and walnuts, grapes and almonds, Greek yogurt and ground flaxseeds, etc.

How can I add more protein and fibre to meals/snacks?

Take a protein-first approach to meals – additional nuts, seeds, whey protein powder, Greek yogurt, cottage cheese, eggs, meat, etc., are also ways of sneaking in additional protein sources.

What is your opinion on eating cheese and nuts for good gut health and weight loss?

Absolutely, yes. The more nutrition the better.

DIET AND EATING HABITS

If switching to a vegan diet and we have questions about how it is affecting our bodies, is it better to get a blood test to make sure we do not have any deficiencies?

With a vegan diet, it is incredibly important to supplement with a good multivitamin and B12 as nutrient deficiencies are very likely with this dietary lifestyle.

Should you eat right when you start to feel hungry or wait until you are really hungry?

Hunger is a signal that your body is asking for nutrition – You should be hungry when you eat, but not so hungry that you eat too quickly and/or too much.

How do you determine the right amount of calories to eat? How do you know that you’re undereating?

You can use what is called the Harris-Benedict equation to assess calorie needs based on your basal metabolic rate (BMR) + physical activity. Your hunger can guide you as well, as long as your diet is nutrient-rich and contains mostly whole foods, and you are physically active.

What are the essential vitamins that you would suggest that we take as supplements?

For most of us, a good quality multivitamin, magnesium bisglycinate, vitamin D3/K2, and omega 3’s. However, it depends on the needs of the individual. If the individual is taking any medications, adding supplements has to be discussed with your healthcare provider.

Any good resources to encourage teens/young adults in the household toward healthy eating?

Definitely starting with the parents and the adults in the household – buying healthy food and ensuring healthy foods are readily available, setting an example of enjoying nutritious meals, getting the kids in the household involved in meal planning and meal prep, etc.

What are your thoughts on probiotics?

Whole foods are best. Probiotics are expensive and do not fix gut health issues at the root cause. A high fibre intake from legumes, nuts and seeds, and fruits and vegetables is the best option for great gut health.

Can one actually take too many probiotics? Is there such a thing? 

Yes, absolutely. I typically recommend a whole foods diet over taking probiotics for most people unless there is a specific goal or intention with the use of probiotics – i.e., a specific symptom that needs to be treated.

Any concerns with plant-based meal replacements?

Yes – additives, fillers, etc. Whole foods are best for overall nutrient intake and for supporting our cells, tissues, and organs.

I’m always craving sweets after dinner. Any tips?

Probably a lack of nutrition and protein in your meals throughout the day. It is possible that ultra-processed or refined carbohydrates can lead to sugar spikes and drops, causing sugar/carbohydrate cravings.

How much weight fluctuation is a sign that you are not getting good nutrition?

Fluctuations in weight and what causes fluctuations would be specific to the individual but a healthy, nutrient-rich diet helps with appetite control and metabolic health, reducing the risk of major weight fluctuations.

How does one figure out how much to eat (e.g., calories per meal)?

It depends on your goals and intentions. You can use the Harris-Benedict equation to assess your energy needs based on basal metabolic rate and physical activity.

What are your thoughts on zero-sugar drinks that contain sucralose and aspartame?

Once in a while is fine, but water, carbonated water, and herbal teas should be the main beverages in your diet.

Any tips for helping binge eating caused by stress?

Starting with a focus on nutrient-rich meals 3 times a day, as well as stress management techniques. You should also build a list of healthy actions you can take when feeling stressed that do not involve food, such as walking, taking a hot shower, calling a friend, going out for a coffee or tea, etc.

Any tips for managing strong carbohydrate cravings?

Regular nutrient-rich meals generally 3 times a day with a focus on protein would be a great starting point.

Everything I read about the volume of water per day is different. What are the guidelines?

Drink water throughout the day – 4 x 500ml or 6-8 x 250ml and make sure to eat lots of fruits and vegetables for hydration. You also need more water when you are physically active and/or sweating.

Are there parts of one’s diet that women over 40 need to be cognizant of to prevent weight gain?

Make sure that the diet is very nutrient-rich and stay physically active. A major cause of weight gain as we age is muscle loss, which can be prevented with strength training and a healthy diet.

NUTRITION AND HEALTH

What foods do you suggest when already affected by advanced mental health?

Whole foods – Eggs, red meats, seafood, fruits and vegetables, nuts and seeds, and legumes.

Do you have specific food recommendations for brain health to reduce brain fog, or encourage those neurotransmitters?

Mostly whole foods and reduce the intake of ultra-processed foods and refined flours and sugars. Choose red meat, seafood, lentils, beans, fruits, vegetables, etc. As much colour and variety from whole foods are key to great mental health and mental clarity.

What are some tips to fight diabetes without medication?

You have to get to the root cause of diabetes – insulin resistance, fat cell dysfunction, and chronic inflammation – through both dietary and lifestyle changes.

What type of foods do you recommend for depression?

A whole foods diet and the intake of a high-quality multivitamin daily to start.

I have had issues with digestion and bloating causing so much discomfort, especially at night, and have had to cut off a lot of food, like dairy, eggs, gluten, and spice. This has helped a great deal, but I wonder if this will ever change, and if I can go back to eating the foods I enjoy again.

You’d want to reintroduce each food one at a time for a few days to a week to see how you react to each food. Sometimes digestion and bloating have improved because the diet is healthier, not necessarily because of the removal of specific foods. It depends on the individual, the situation, and what is actually causing digestive issues and bloating.

For different health conditions (i.e. diabetes/heart disease, etc.) do you offer one-on-one consultations for me and my family?

There is a dietitian on my team who offers one-on-one consulting. Please contact Eat Well Nova Scotia for more information if you’re interested.

Any advice for assessing gut health?

You could technically get your gut health checked, but generally, symptoms will let you know if there are issues (e.g., bloating, gas, constipation, loose stools, frequent urinary tract infections (UTIs), etc. Systemic symptoms such as skin issues, brain fog, etc. can also be a sign of poor gut health.

I would love to learn more about the gut-brain connection. Is there a further seminar or resources?

Authors such as Chris Palmer, MD, and Emeran Mayer, MD would be excellent resources on this topic.

Any tips on boosting metabolism?

Physical activity and building muscle is the #1 way to improve metabolism.