Balance of Food

New Canada Food Guide offers true steps to better nutrition and eating

The new Canada Food Guide offers very encouraging steps for better nutrition. The new guide de-emphasizes meat and dairy, focusing on protein options. The guide encourages water as a beverage of choice to the detriment of other drink options.

The approach also doesn't suck up to food interests, either from growers or food companies.

Cooking at home is also encouraged, a wonderful step that we have supported here at BalanceofFood.com.

The guide doesn't use the 4 food groups as a guide and doesn't focus on portion size. Lentils and tofu are mentioned as protein options. Fruit juice is discouraged.

The guidelines are classified in 3 primary sections: healthy eating, foods and beverages that go against healthy eating, and food skills.

While a nicer presentation, the plate looks very similar to the MyPlate concept in the United States.

This was the first revamp in 12 years to the food guide. The Trudeau Government has promised that revisions won't wait another 12 years.

Food guides are important but only if they are followed. As CanadianCrossing.com readers will tell you, I do have a fondness for Canada. The country has a lot of issues with even getting something like this to be used in practicality.

Food costs are higher in Canada than in the United States, even for so-called "cheaper" foods. The climate doesn't encourage as much local healthy food.

An improved food guide won't make all the difference, but having one is a good first step.

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BalanceofFood.com Canada food coverage

The meat and dairy people aren't thrilled with the new guide. You can consume meat and dairy and lentils and tofu. You can even get protein from vegetables and plant-based foods.

The fruit juice people aren't thrilled with the new guide. Doesn't mean you can't get an occasional glass; just be more conscious about your fruit juice consumption. One of my favorite tricks is to mix 50-50 of water and juice. A great way to get flavor with your water and less juice consumption.

Make your calories work for you. Eat your calories rather than drink them. If you are trying for 1800-2000 calories a day, drinking 500 calories means less food.

Food guides are effective in presenting information, but this version of the food guide offers guidelines without worrying about too many specifics. That is great unless you need specifics.

Use the guide but adapt it to your preferences and limitations. Pickled and frozen vegetables can be useful. Freezing summer fruit and eating them in winter is a great idea. Be creative and you'll be pleasantly surprised how effective your eating can be with a sense of nutrition priorities.

photos credit: Health Canada; CTV/Health Canada

UHT milk provides longer shelf life but nutrition and taste are lost

If you need a long-shelf life for your regular milk, you might be excited that you are seeing expiration dates longer into the future. We are seeing this especially in organic milk.

However, those longer shelf-lives come as a result of the milk going through the process of ultra high temperature (UHT) or being ultra-pasteurized. Are the advantages of organic milk being compromised by being UHT?

I learned the different pasteurization techniques via Alton Brown on an episode of Good Eats. The conventional process is 145°F for 30 minutes. Brown referenced HTST pasteurization (high temperature/short time), which is 161°F for 15 seconds. UHT is 280°F for 2 seconds and then cooled quickly.

Brown noted that low and slow is the way to go because it produces better flavor and body.

Nutrition is more important than taste, but a better tasting milk means more milk will be consumed, especially by children. Drinking milk is also about health above and beyond calcium and protein.

Scouring the Internet won't take you long to find articles about the evils of UHT pasteurization, such as altering the milk protein structure is altered and that UHT milk has less folate and could have reduced Vitamin B₁₂, Vitamin C, and Thiamin.

From the Weston A. Price Foundation:

According to Lee Dexter, microbiologist and owner of White Egret Farm goat dairy in Austin, Texas, ultra-pasteurization is an extremely harmful process to inflict on the fragile components of milk. Dexter explains that milk proteins are complex, three-dimensional molecules, like tinker toys. They are broken down and digested when special enzymes fit into the parts that stick out. Rapid heat treatments like pasteurization, and especially ultra-pasteurization, actually flatten the molecules so the enzymes cannot do their work. If such proteins pass into the bloodstream (a frequent occurrence in those suffering from "leaky gut," a condition that can be brought on by drinking processed commercial milk), the body perceives them as foreign proteins and mounts an immune response. That means a chronically overstressed immune system and much less energy available for growth and repair.

If you like raw milk or want to have the milk as little pasteurized as possible, UHT milk goes to the other extreme.

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The UHT process doesn’t add nutrition to the process. UHT milk isn’t safer than regular pasteurization. The primary advantage to UHT is that grocery stores can increase profits. Less milk to throw out and more people will buy milk with a longer shelf life.

You can drink regular milk past the expiration date. Unless you take a long time to consume a container of milk, you almost never have to worry about spoilage. And if you need a long-term, shelf-stable milk, you can buy non-dairy milk.

Your food can be “too safe.” The U.S. has allowed irradiation of ground beef since 1999. Health Canada approved irradiation of ground beef last year but that information must be declared on the label. Irradiated ground beef might be "safe" but I wouldn't want to eat that beef.

We praise Europe’s food process, but the UHT wave comes from Europe. You might remember the Parmalat milk from the 1990s. Finding UHT milk is much easier in Europe, but then again, raw milk is easier to find in Europe.

If I’m going to drink milk, I want to get as much complete nutrition as I can in that glass. UHT milk makes buying and drinking milk less worrisome to some people, but provides no worthy reason where nutrition is concerned.

Farmers benefit more than consumers with Canada supply management

"And they buy our milk at Sam's because Canadian milk is very expensive. True story."

This quote came from a Detroit-area woman who commented on Canadians for The Daily Show with Jon Stewart in 2013 as Al Madrigal hosted a segment on the (now-named) Gordie Howe bridge.

I haven't bought much milk in Canada but I can tell you Canadian milk, in bags or in jugs, is expensive. Canadian eggs and poultry are also quite expensive.

Canada supply management has come up in NAFTA negotiations and the tariffs battle between the United States and Canada. Canada limits production, mostly for internal use, and allows farmers to get a good price for their output.

The American subsidies help consumers more than farmers; the Canadian subsidies help farmers more than consumers. The surprise is the Canadian approach isn't supply management or subsidies, but that they make average Canadians pay. No wonder Canadians cross the border for cheaper American milk.

Balanceoffood.com Canada food policy coverage

For more details on this story, check out this story from our sister blog, CanadianCrossing.com.

video credit: YouTube/pincstuff
photo credit: Dairy Farmers of Canada

Peterborough Farmers Market loses perspective on the value of farmers markets

Know your farmer.

That was our opening line last October when CBC Marketplace went undercover to discover that several vendors at the Peterborough Farmers Market in Ontario were lying about where their produce is grown.

Justice should have been served as the vendors who were deceptive would either be kicked out of the market or required to post signs that stated the truth about their produce.

Turns out the farmers who were deceptive got to stay at the Peterborough Farmers Market and the 5 vendors, who grew all of their food on their farms, who complained got kicked out of the market.

CBC Marketplace story reminds us to be diligent about farmers markets

The Peterborough & District Farmers' Market Association (PDFMA) sent out a letter kicking the legitimate farmers out of the market: "speaking publicly about the PDFMA and portraying it in a negative manner" was a factor.

They spoke up to make sure the farmers market had more credibility and that consumers weren't being deceived.

"The opportunity to sells goods or produce at the Peterborough Farmers' Market is a privilege," the association said in a statement. "It is of paramount importance that vendors work as a team and treat each other with respect, courtesy and fairness."

The farmers spoke the truth. They didn't want the deceptive vendors to be kicked out, just to have signs declaring the honesty of the source of their food.

The association branded the farmers who spoke up as "dissident members" and that not kicking them out meant the "campaign of malice continues."

The PDFMA's overreaction has led to what they didn't want, which was more bad publicity.

Peterborough wasn't the only place in Ontario that had deceptive vendors. That was the point of the CBC Marketplace episode last October. Our steps back then included asking farmers about how their food is grown.

Balanceoffood.com Canada food policy coverage

As perfect as farmers markets might seem, they are run by human beings. Most decisions most farmers markets make are positive and help make things easier for consumers. Sometimes, a farmers market makes a poor decision. The PDFMA certainly made a number of very bad decisions that may permanently damage the reputation of the market.

"We contribute to the sustainability of agriculture by enhancing access to fresh, local Ontario produce and goods, and by fostering a lively and diverse market that inspires relationships between farmers, entrepreneurs and the community."

That is from the PDFMA Web site. Kicking out actual farmers and keeping deceptive vendors does not foster "relationships between farmers, entrepreneurs and the community" especially when you aren't sure all the produce is "fresh, local Ontario produce and goods." 

Due diligence is not an ideal way to shop, but even at a farmers market, you still have to ask questions.

photo credit: CBC Marketplace

The New York Times did its homework on Canadian food

Most food in Canada looks very similar to food in the United States. Kraft Macaroni and Cheese in the United States is Kraft Dinner in Canada. Canadians will dress up the food a bit differently by putting ketchup on the pasta dish. Similar but different.

Butter tarts is usually the best example of a food you can easily find in Canada but not in the United States.

The New York Times is using its large influence for a bit of education on Canadian food.

As someone who has hosted a panel on Canadian food, I love talking about butter tarts, tourtière, peameal bacon, oatcakes, poutine, maple pie, and the Caesar.

The newspaper delves into indigenous food, Canadian whisky and wine, the Caesar — almost as much about the garnishments as the drink, foods from other countries that is the melting pot of Canada.

They say you learn about the people through their food. And Canada has a story, well, stories to tell about their history through food.

Our sister blog CanadianCrossing.com has a full report and the links to the Canadian content from The New York Times. You can find this story here.

Balanceoffood.com Canada food policy coverage

You can also access Canadian recipes via The New York Times but you need to be a subscriber to access that information.

photos credit: Ian Patterson/Bryce Meyer both for The New York Times

New Year's resolution for dietitians: be nicer to each other on social media

"Twitter archives also show that the clique has ganged up on colleagues who criticize the conventional food system: questioning their credentials, accusing them of taking money from special interests, and hounding conference organizers and academy chapters that have worked with them.

"Victims say the campaigns are typically sparked by philosophical disagreements, and not scientific ones, as instigators claim. The predominant organizer of these campaigns, who tweets in a personal capacity, declined to speak to The Post about them, referring questions to the academy (Academy of Nutrition and Dietetics)."

Social media battles are all too commonplace. Despite being experts in their field, dietitians don't always agree. A recent article in The Washington Post gave us an insight into some of the food industry battles.

As much as I love dietitians, their conflicts of interest can be a real problem. So some of these social media arguments stem from a need to defend their territory. The other dynamic, given that most dietitians are female, is that women usually have a worse experience on social media, such as Twitter.

The Washington Post article particularly noted the attacks received by those who raised concerns about GMOs and the conventional food system. At BalanceofFood.com, we heartily challenge the current food system, especially in the United States and Canada. They are also the only major countries that don't label GMOs.

Here are some tips for dietitians to avoid the temptations of being a social media bully:

• List your conflicts of interest in your Twitter bio. If you aren't proud of it and can't list them, maybe you should reconsider them.
• If you are certain of your beliefs, state them calmly. You will look like the better person with a calm or subtle reaction.
• Food issues are always going to be up for debate. Listen more and you might be surprised what you can learn.
• If your employer or other conflict of interest puts pressure to react badly on social media, remind them that their reputation decreases in prominence with online bullying.
• Don't be tied down to conventions that you don't see concerns that might fall out of the nutrition norm, such as the environmental impact.
• Remember that your vocation is designed to help people eat better. If your fight isn't about that, remember what is truly important about being a dietitian.

With my interest in food and nutrition, some have asked why I didn't want to be a dietitian. I like the concept of a dietitian: what they know and the good they can bring. But too many of them seem caught up in serving other masters rather than trying to inform. Guess I could say the same thing for journalists sometimes.

The Academy of Nutrition and Dietetics (formerly American Dietetic Association) did come out recently with a social media guidance in the academy’s Food and Nutrition magazine. Members are presented with a Pledge of Professional Civility that promotes constructive dialogue and avoids personal attacks.

Dietitians have the knowledge and power to help improve the way people look at food. Conflicts of interest, perhaps a financial evil, often cloud the perception and reputation of the dietitian vocation. Dietitians who are forcibly negative to their fellow dietitians make this perception even worse.

Dietitians: help out your profession and tone down your social media reactions. Feel free to respond with your own thoughts. A thoughtful discussion will bring out your considerable nutrition knowledge, something that regular people may not know dietitians have in their repertoire.

photo credit: source

Ku-kum Kitchen offers up chance to learn more about indigenous population through food

If I didn't have to worry about money, I would travel and eat, learning what works for that part of the world. Chances are you won't be traveling to the parts of Canada where seal is eaten. I thought I would get to eat seal in Newfoundland in 2015, but that didn't work out.

Ku-kum Kitchen in Toronto is bringing those tastes to an urban audience in very southern Canada. The seal tartare on the menu has drawn a few protests and counterprotests.

Eating meat can draw protests, but most meats don't draw a protest for the specific meat. Seal is a trigger.

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BalanceofFood.com coverage of Canada food policy

I've learned a bit about the seal hunts in my travels, and how the indigenous population has been damaged by uninformed protesters over seal hunts.

We can learn so much about any society through food. Saltless bread, tripe, and rare steak can easily be found in Florence and Tuscany in Italy. A goat stew might lend some perspective as opposed to a beef stew in North America. I would rather have seal than tripe, but I might like both foods.

For more on this story, check out this column from our sister blog, CanadianCrossing.com.

photo credit: Ku-kum Kitchen, Toronto

CBC Marketplace story reminds us to be diligent about farmers markets

Know your farmer.

People who love farmers markets who end up in a conversation with someone who doesn't like farmers markets often come up with some variation of "know your farmer."

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Stories such as the CBC Marketplace investigation into some farmers at Ontario farmers markets being less than trustworthy about the source of their produce can make people more skeptical about farmers markets.

Veteran patrons of farmers markets can point to a few reasons why these farmers should not have been trusted. Some of the food in the story had stickers on them. In one instance, the pepper claimed as local in Canada actually came from Mexico. Other produce had boxes that indicated the produce came from somewhere else.

Perhaps these same veteran patrons pay close attention and the average person might not know what to expect at farmers markets. So let's give some tips so even people off the street can tell which food is really local. Even if a farmer doesn't do some of these tips, that farmer can still be local, but use this as a general guide.

• If the produce has stickers on them at a farmers market, just walk away. If you see where stickers might have been on a food, just walk away.
• If you see discarded wholesale packaging, walk away. Local produce growers don't have wholesale packaging.
• Know what is in season. I know when blueberry season comes where I live. I know strawberries come before blueberries. Also, look at other stands: they pretty much should have the same fruit at all the stands. Certain produce can be grown in a greenhouse but berries aren't usually in that group.
• Local means local. I've seen people ask for citrus and olive oil in a Midwestern farmers market. Those foods are great but not local in that setting. A grocery store can handle those needs.
• Cheaper in a grocery store is a target goal, Cheaper at a farmers market often means the produce isn't local. Surprising, as food travels a longer distance, that food can be cheaper but not as fresh. A 50¢ difference per pint is not a concern. But a huge difference, however tempting, is not worth the cost.
• If the produce looks too good, that could be a sign. Real local fruit and vegetables can be imperfect. Heirloom tomatoes comes from local farms. Different varieties of fruit come from local farms. Some farmers, if you are nice and know you, will sell "seconds," often fruit that has blemishes or imperfections. That fruit can cost less and still taste wonderful in a pie.
• Offer to visit the farmer. A couple of the real farmers in the story mentioned this. 
• Talk to your farmer. Engage them in conversation. Ask questions. A real aboveboard farmer wants to tell the story of the food. Veteran patrons really do know their farmer and can spot BS above and beyond a single conversation.

The CBC Marketplace story points out that in California, "each stand is inspected and vendors are required to display a certificate that outlines the produce they grow."

"In Canada it falls to the provinces to decide whether to regulate the industry … Ontario has no regulations that penalize resellers for lying about growing the produce they sell at farmers markets."

Check to see what the standards are where you live. For example, Chicago and Illinois have standards, but Green City Market is extra diligent. Farmers can't sell anything that isn't local. Here is Green City Market's certification link.

Ultimately, the best way to tell is taste. The farmers market food may be more expensive but the food is supposed to taste so good that the extra money is worth the cost to get great tasting produce.

As diligent as one can be, sometimes you run into a bad vendor or a bad item from a good vendor. The farmers markets offer a variety of options to best suit your taste. Over time, you end up with your favorites.

The farmers market is made for relationships. Trying a farmers market once won't produce the same value as a farmers market over extended time. "Know your farmer" does take time but a good farmer-customer relationship yields a bountiful harvest.

To see the segment, click here to get to the CBC Marketplace Web site.

photos credit: CBC Marketplace

Argument is getting louder for Canada to have a federal school lunch program

Kids still in their snowsuits trying to hurriedly eat their brown bag lunches. The noise is rather loud and rambunctious with very little adult supervision.

We've seen a lot of press in Canada lately about the push for a national school lunch program. This imagery is shown to be an improvement over previous requests for a federal school lunch program in Canada.

Traditionally, Canada hasn't had a national school lunch program because kids would go home for lunch. Clearly those school lunch patterns have shifted.

There are schools that have school lunches, but that funding coming from provincial and territorial governments, municipal governments, and charities.

"What we'd like to see is a national school food program where all kids from across the country know that they can go to school and get access to healthy food and eat it in an environment that teaches them about what healthy food means and about nutrition," said Sasha McNicoll, coordinator at the Coalition for Healthy School Food, organized by the advocacy group Food Secure Canada.

McNicoll and Diana Bronson, executive director of Food Secure Canada, have been behind a lot of this press, including this op-ed column in the Toronto Star.

That is an ideal, as are the policies of numerous countries such as Japan, France, and Brazil. The fear is that a Canadian federal school lunch program might be more like the United States. A recent UNICEF report has Canada at 37 of 41 high-income countries over the lack of access to healthy food as compared to rates of obese or overweight children. Canada ranked below the United States and only ahead of Bulgaria, Malta, Turkey, and Mexico.

This clip from the 2015 film Where to Invade Next from Michael Moore demonstrates the gold standard for school lunches. Should Canada shoot for this ideal standard in setting up a federal school lunch program?

BalanceofFood.com school lunch coverage

BalanceofFood.com Canada policy coverage

Canada wouldn't quite have the hostility toward a federal school lunch program that exists politically south of the 49th parallel. However, there would be some conservatives that don't want to spend federal money on the nutrition of young children. The other countries have a better sense of food, where teaching about nutrition in the classroom or lunchroom is more viable.

So if Canada is going on this route and implement a federal school lunch program, here are some detours to navigate:

• Kids need time to eat lunch. This has been an ongoing issue in the United States where children simply don't have enough time to eat lunch.
• Don't hold school lunch funding increases in the hands of politicians. The United States has had one non-inflationary increase in school lunch funding since 1974. That increase was 6¢ per lunch.
• Schedule field trips to hydroponic and aquaponic farms. Canada is a cold climate in most areas so school gardens like you find in Berkeley, CA aren't as prominent. Children should see food being grown in some fashion.
• Parents and caretakers have to be part of the nutrition education process.
• Start out with high standards. This may seem obvious, but you don't want to have to negotiate quality over time. The standards can't be too high if the children aren't used to eating food that is less sweet and processed. They still have to want to eat the school lunch.
• Be ready to improvise with remote communities. Canada has a lot of areas that are difficult to get to, whether that be in Labrador, the territories, or northern communities in Alberta, Saskatchewan, and Manitoba.

I would love to have the research time and money to answer this question: Is Canada still better off without a federal school lunch program than the United States is with a federal school lunch program. Yes, Canada has problems with school children not getting enough nutrition for breakfast and lunch. Food insecurity is a little too common in Canada. The hope is that a federal program in Canada would be able to do better for kids than the U.S. system does for its kids.

Culinary high school programs could solve multiple food issues

We have seen some good anecdotal evidence over what Canada can do with a school lunch program. We wrote about a program in Edmonton where students can learn culinary skills. First Nation formed its own Natoaganeg Community Food Centre last fall to educate children about the importance of healthy food. The community food centre even has wild meat and fish provided by hunters from the community. Canadian Feed the Children has worked with the community on its school lunch program.

Canada offers a lot of advantages over the United States. The population is 11% of what the U.S. has. The society respects that school lunch is important. Canadians are more trusting of government. They can learn from the mistakes that other countries implemented with a federal school lunch program. If the Canadian can surpass the United States, that would be progress.

Unlike in previous years, the people fighting for a federal school lunch program has a clearer image of where we are and where Canada should go than we've seen in past years. Canada is the only country in the G7/G8 without a federal school lunch program. The Liberals under Justin Trudeau have a lot of their plate (pun intended). This would be an ideal time to get Canada on the list of countries with a federal school lunch program.

photos credit: Sweetgreen
video credit: YouTube/Where to Invade Next

The maple syrup story as told in a new documentary

My childhood was filled with "syrup" straight from the bottle with the rural wood-based domicile brand name. That syrup went on pancakes made from a mix.

Once I discovered real maple syrup, my taste buds have been enthralled since that point. Even though I love maple syrup, I didn't know much about how the process worked. But I was eager to learn.

The Essence of a Country (Le goût d’un pays) takes you through the path of maple syrup from the taps on the trees to the food on your plate. You might think a documentary on maple syrup would be as exciting as watching maple sap drip into a bucket or the excitement in watching maple sap boil down for hours into what looks a bit like maple syrup.

BalanceofFood.com Canada policy coverage

Francis Legault takes us through the process of maple syrup. The days are long, often 12-16 hours. The sap must be boiled down for hours. The long, specific path to maple syrup is tradition being passed down to generations.

The film also takes us into the world of cabana a sucre, or sugar shack, with large wooden tables full of fabulous food with maple syrup as the common denominator.

For more on this journey through maple syrup, click here for the full story and film review from our sister blog, CanadianCrossing.com.

photo credit: Le goût d’un pays