What can parents do? Become a positive role model in healthy eating and physical activity.

• Teach your kidsabout food and why they need to eat healthy nutritious foods. Protein is a source of building blocks for strong muscles, bones and tissue. Carbohydrates provide energy needed for daily activity, growth and development. Good fats are essential for hormonal function and brain development. Minerals such as calcium keep bones strong and healthy. Zinc helps build your immune system. For more information on nutrients and health, go to www.hc-sc.gc.ca

Suggested resource “Nutrient Value of Some Common Foods”

• Keep mostly healthy, nutritious foods in the house on a regular basis. Only keep a small amount of high sugar/salty snacks at home to be enjoyed as a treat. If your child wants an unhealthy snack such as chips/chocolate, make sure this is balanced out with a nutritious food; sliced oranges are excellent with a small handful of chips. Better yet, offer a fruit first and then, the option of a less nutritious snack. Chances are, the child will not be hungry or will eat significantly less of the salty/sweet starch.
• Keep washed fruit on the counter, ready to go. If it is at eye level they will reach for it first; quick & easy.
• Always have an assortment of bite size veggies on hand in the fridge; place in a clear container so they are visible. Have a low fat dip prepared to accompany these nutritious morsels.
• Serve lean meats such as chicken. To make chicken even leaner, remove the skin before serving.
• Limit consumption of pop and juice. Encourage your kids to drink plenty of water. A 250 ml serving of juice is approximately 120 calories. This will take a child 30 minutes of running to burn it off. Juice is a nutritious beverage choice but one serving size = 125 ml (1/2 cup) only. Buy juices with no added sugar.

Tip: Add water to juice before serving

• Breakfast- Breakfast - Breakfast…It is the most important meal of the day. Parents, be positive role models; sit and enjoy breakfast with your kids.
• Food Game: Tasting different healthy foods, fruits and vegetables as a fun activity. Pick one night a week or month where you all sit down as a family and take turns trying out new healthy foods. Start up a discussion on the flavors, textures; was it good, tasty? Show your kids that foods come in a wide variety.

Most people shy away from anything that isn’t the norm. Some people may find the thought of preparing chicken livers challenging because they’ve never tried it before. Some may just cringe at the thought of eating offal but did you know that chicken livers are not only a good source of protein but a high source of iron making them the perfect food for those who suffer from anemia (iron deficiency)?

They are also high in amino acids, vitamins A, B6, B12 and C and minerals like copper, zinc, magnese and selenium to name a few.

So why not try them at least once? You may be surprised at how tasty they can be when properly prepared.

Italian Chicken Liver and Pepper Stir Fry

This budget-friendly meal is easy to prepare and you’ll have it on the table in under 20 minutes making it the perfect meal on a busy night.

Chicken Liver Loaf with Garlic Sprouts

This unique take on meat loaf can be prepared the night before then sliced and enjoyed on a sandwich or over your favourite leafy greens.

Note:This recipe is courtesy of Poulet du Québec. Click here for more recipes (available in French only.)

Chicken Liver Pâté in White Wine Sauce

Chicken livers make the perfect pâté which can be served with baguette, a selection of cheeses and grapes at your next party.

You can also learn how to make this chicken liver pâté by watching our How-To Make Chicken Pâté video here.

(*Offal  -the edible internal parts of an animal, such as organ meats, like the heart, liver, and tongue)

Ah, the smell of fresh-cut wood and the sound of jubilant voices. Where am I? I’m happily seated under an umbrella on an outdoor patio. The outbreak of summer-like weather in Ontario in March has many people searching for the best restaurant locations with open patios. Whether you are enjoying an early patio season or waiting in anticipation, you will want to plan ahead to find one with a great view and some healthy menu choices.  

Extra, unwanted calories from eating out can add up and some menu items can be loaded with sodium, sugar and fat. Fortunately, trans fats are disappearing from restaurant kitchens as studies suggest that these fats are more dangerous to our health than other kinds of fats. With many restaurants offering healthier menu options, it is still a good idea to know what is in a dish and how it is prepared. 

Here are some tips to help you make healthy choices:

Plan ahead. Cut down on calories and fat by deciding what you will have before embarking to your patio oasis. Research the restaurant’s menu online. 

Restaurants tend to serve large portions. Why not share a meal with your dining companion and save money, or ask the server to box half of your meal “to-go.”  If you are having chicken, meat or fish, remember to eat no more than 3 ounces – the size of a light bulb or tennis ball.      

Appetizers: 

Why not skip the appetizer and ask the server not to bring chips or bread to your table. Or, alternatively, make the appetizer your meal and order a side salad. Try to opt for tomato-based preparations rather than foods that are described as cream-based.

Main Dishes:

Sandwiches, wraps or burgers are another healthy option and are relatively inexpensive. Choose lean grilled chicken with vegetables on a whole-wheat bun. Ask your server for low-fat mayonnaise or dressing on the side.

If you are looking to reduce your salt intake, choose foods that require little preparation. Know that a dish described as “smoked” or “teriyaki” is not going to be low in sodium. 

Side Dishes:

Potatoes, vegetables, and rice are often prepared with butter. Ask for a plain baked potato instead of mashed and ask for your rice and veggies to be prepared in water or oil. Canola, soybean, and olive oil are all healthy choices.  

Beverages:

One can of regular pop contains 8 to 10 tsp of sugar. Try to remember that specialty coffees, teas, alcoholic drinks, soda, fruit punch, energy drinks etc. are high in calories, while water with a twist of lemon is calorie-free.   

Desserts:

Skip the dessert option or share one with your dining companion. Alternatively, ask for a fresh fruit salad. It will help you hydrate on a warm patio.

Final Tip! 

Be sure to choose a patio close to home or the office where you can walk those calories off. We need 150 minutes of exercise per week and walking feels great. 

Enjoy patio season!

In recognition of Dietitians’ Day, Chicken Farmers of Canada is pleased to feature a guest blog interview with Hélène Charlebois, Registered Dietitian with HC Nutrition Consulting & Wellness.  Hélène has over 25 years experience in helping patients/clients improve their health and nutrition. She is certified through the American Dietetic Association as an Adult Weight Management Specialist who specializes in helping people lose weight, and keep it off. 

We asked Hélène to write about Dietitians and what they can do for Canadians. This is what she had to say: “Registered Dietitians are nutrition experts in food and nutrition matters for your health needs. They are your ‘go-to experts,’ who can offer dietary counseling on weight management, diabetes care, or any disease state, provide expertise on food chemistry, food components, food safety, and recipes, and answer your nutrition questions.”

On the 3^rd Anniversary of Dietitians’ Day we took the opportunity to ask Hélène some questions about her career:

1.      How did you decide that you wanted to be a Registered Dietitian? 

Food, food, food! When I was a young girl I was fascinated with food, nutrition, and how calories provided fuel for the body. The natural step was to learn about the science of food and become a nutrition expert.

2.      As a Weight Management Specialist, what is the most rewarding part of your job?

I enjoy it when my clients learn that being healthy and enjoying life is more important than losing weight. If you lose weight and feel miserable, you will regain it back. I focus on life, enjoyment, and improved quality of life with my clients. The key to success is being healthy and happy, and eating well.

3.      What advice would you give to someone who is thinking about becoming a dietitian?

I would tell someone who is thinking about becoming a dietitian that it is a wonderful time to be in this profession. The field is always evolving with new and exciting nutrition ventures, especially with the progression and transformation of the World Wide Web.

4.      Nutrition Month 2012 is dedicated to busting up popular food and nutrition myths by bringing truths to Canadians from dietitians. Could you share a popular food or nutrition myth with us?

I would be happy to share a popular misconception based upon my professional experience.  Because of my expertise in weight management, some of my clients hope that I have a ‘magic wand’ or a quick-fix solution to help them lose weight quickly. This is not surprising as there are so many myths about quick and easy weight loss methods.

If I were to correct this myth I would want everyone to know that it is easy to lose weight. Anybody can lose weight by restricting their food intake or following a popular diet. They can also lose weight over a short period of time. The most challenging part of weight loss, however, is keeping the weight off. This is an important message for nutrition month.

5.      Do you have a favourite chicken recipe that you prepare or share with your clients?

Yes, one that’s quick, easy and flavourful.

Place chicken breast or thighs in a non-stick baking pan; mix ½ salsa and ½ peanut sauce (Szechwan sauce); pour over the chicken; and top with fresh cilantro.

Bake at 350 degrees for 45 minutes. Yummm!

Hélène has prepared 9 nutrition fact sheets which highlight the variety of foods we need for health, exercise, and how to plan nutritious meals. These nutrition fact sheets are useful tools for those who are planning activities or events this Nutrition Month, or simply for those looking to change their eating habits and achieve a healthier lifestyle. You can read and print them from: http://chicken.ca/nutrition/nutrition_fact_sheets/nutritional-fact-sheets/.

Hélèneis an Ottawa-based weight management expert. She also travels across Canada to help other healthcare professionals help their clients and patients lose weight and keep it off. The full day workshop that she developed and facilitates is entitled “Waisting Away”. In 2012, she will be in British Columbia (April), Manitoba (September), and Eastern Ontario (October).

For more information aboutHélène’s cross-country workshops, please visit her website www.hcnutrition.com.

Nutrition Month 2012 is dedicated to busting up popular food and nutrition myths. Since there are many myths about the chicken industry that have people sometimes asking if the chicken they consume is safe, stay blogged on during March as we bust up some of the myths. We will also feature an interview with Hélène Charlebois, Registered Dietitian with HC Nutrition Consulting & Wellness, about herwork, some other hot topics, and her career path for Dietitians’ Day - March 21^st.

March is Nutrition Month and I, for one, am excited.  What can be more satisfying than food, whether it is enjoying a meal, perusing through colourful recipes, or reading about a hot topic on nutrition and health? Food is a very important part of our health, and chicken is no exception to this rule, particularly in my family. It is one of the healthier foods my entire family will eat.

Chicken is a nutritious choice because it is both low in fat and high in protein. Just a single 100 g serving of the breast contains 33% of our recommended daily intake of Vitamin B6, and 86% of the recommended daily intake of niacin. Nutrition facts like these make me enjoy clicking and scrolling through the hundreds of mouth-watering and visually stunning recipes located right here at www.chicken.ca. This scrolling activity both at home and work makes me feel virtually guilt-free. 

While I could get carried away and write about the many health benefits of chicken, I do not want to take the nutrition spotlight away from other foods that keep us healthy. CFC has developed 9 nutrition fact sheets which highlight the variety of foods we need for health, exercise, and how to plan nutritious meals. These nutrition fact sheets are useful tools for those who are planning activities or events this Nutrition Month, or simply for those looking to change their eating habits and achieve a healthier lifestyle. You can read and print them from: http://chicken.ca/nutrition/nutrition_fact_sheets/nutritional-fact-sheets/.

May we all have, and share in the goal for, good nutrition and health this month!

If you or someone in your family has a food allergy or sensitivity, you likely have come across recipes you can’t make as written. Whether it’s gluten or dairy, soy etc…I’m sure you’ve sometimes wondered how to make something you wanted to eat without the ingredients you need to avoid. Of course, sometimes it just can’t be done, especially when it comes to baking, but often it can. Sometimes it involves changing what you consider to be your staple recipes.

I’ve become sensitive to dairy and while it’s not life threatening it can be extremely uncomfortable. I no longer cook with cheese or milk…although butter is okay. This means no more cream sauces or just adding cheese to add flavour. I can no longer eat one of my go-to comfort foods, macaroni and cheese, but there are still many recipes that I can.

When buying products at the grocery store the best approach is to always read the label and know your ingredients. If you are sensitive or allergic to a spice, for example, you can easily either eliminate it or replace it with spices that do agree with you. If you can’t eat gluten there are now a lot of gluten-free products available at your local grocery store or on-line. Gluten is a little trickier because it’s in so many food products and you have to know what ingredients contain gluten. Get to know them…it will make you feel a lot better if you avoid them.

The easiest route to accommodating sensitivities or allergies is to cook from “scratch” at home. That way you know exactly what is going into each meal. I’ve often eaten at restaurants and have been surprised to find out when the dish was presented to me that it included dairy when it wasn’t listed as an ingredient. When you’re eating out, always ask the waiter before ordering. When cooking at home, the easiest option is to eliminate the ingredient, especially if it’s something that the recipe can do without. You can also replace it depending on what it is and what’s its purpose is. Look at this as your chance to experiment!

It’s easy to replace regular pasta with gluten free like rice or corn. Make sure you read every ingredient of even your most basic staple…you might be surprised. A friend of mine gave me some hot chocolate mix this morning that she can’t use. Her husband bought it at a really good chocolate store in town thinking that it was gluten free, however wheat starch was right there on the label, which of course she can’t have. Who would think that hot chocolate mix has wheat starch?

If you have to replace flour you can usually use gluten free cornstarch, brown rice, potato or even chickpea flour. They are all great for coating and browning meat, making a roux or thickening a sauce. An even easier way to thicken a sauce is simply by reducing the sauce. Depending on the size of the recipe, it could take an extra thirty minutes but it’s worth it because as the sauce reduces it intensifies in flavour. Also, be sure to check out some new websites. There is a lot of information available on substitutions, food allergies and sensitivities and recipes to accommodate them.

One year I made a dairy free chocolate cake for my son’s birthday party because one of his friends attending had a severe allergy to dairy and it turned out better than I could have imagined. The other day I was going through some blogs and found one with a Julia Child recipe which I made for supper that night. The recipe is from the blog Living in the Kitchen with Puppies.  It’s a very simple recipe that is very easily prepared for a week night dinner. It turned out that I didn’t have any regular flour left so I used brown rice flour to make it and it turned out just as well. Here’s the recipe for you to try. Remember I used brown rice flour instead of regular flour.  It is a little more time intensive to clarify the butter but definitely worth it and it makes all the difference in the recipe.

Who hasn’t seen or heard this health alert before? High consumption of trans fats will increase your cholesterol and risk of developing heart disease. Did you know that Canada was the first country in the world to introduce mandatory labelling of trans fats? Mandatory nutrition labelling was part of the Government of Canada’s commitment to provide Canadians with the information they needed to make informed, healthy choices.    

But what are trans fats?

Trans fats are found naturally in small amounts in certain foods such as beef and dairy products; they can also be manufactured by turning liquid oil into a semi-solid form – a process called partial hydrogenation. While the use of hydrogenated oil has declined over recent years, it can still be found in some cookies, crackers and baked goods. This is why it is still a good practice to read nutrition labels. Health Canada advises us to watch for the phrase “partially hydrogenated oil" listed among ingredients.  If these words are on the label, then the product contains trans fats.

Trans fats are bad for us because they increase our cholesterol, a sticky waxy-like substance that can clog our arteries leading to heart disease or even cardiac arrest. Saturated fat found in oils like coconut or palm, animal fats, butter, cheese and other dairy products also tend to raise our blood levels of cholesterol and should be limited. Evidence has shown, however, that trans fats are far more harmful to our health.

But not all fats are bad. We know that including a small amount of unsaturated fat in our diet is healthy. It gives our bodies energy and helps them absorb essential vitamins and nutrients. Unsaturated fats can also enhance the flavour of food and those rich in omega-3 and omega-6 help keep us healthy. “Eating Well with Canada’s Food Guide” recommends we include about 2 to 3 tablespoons of unsaturated fat in our daily diet. This includes the kind of fat used in oils for cooking, salad dressings, non-hydrogenated margarine and mayonnaise. It also includes the fat found in seeds, nuts such as almonds and cashews, avocados and fatty fish. 

At CFC we have categorized our fabulous recipes to help you make healthy and convenient meal choices. You may find many of our lower fat recipes, including their nutrition information, at this link http://chicken.ca/recipes/category/lower-fat/.

Or, you may want to try some of these suggested recipes that use low-fat cooking techniques. 

Grill:  Bulgur Chicken Burgers with Yogurt Sauce

These delicious, grilled burgers are made with bulgur, keeping them juicy and healthy. Bulgur wheat adds fibre and nutrients to traditional burgers and is not detectable.

Poach:  Chicken Salad with Sauvignon Blanc 

This flavourful salad is a healthy low-fat alternative to a traditional chicken Caesar salad. 

Broil:  Maple-Glazed Chicken

This simple recipe combines sweet and spicy to create an unforgettably savoury flavour combination and has only 1 gram of saturated fat per serving.

Enjoy!

Sources: 

Health Canada

http://hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php

Heart and Stroke Foundation

http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3799313/k.C112/Position_Statements__Trans_fatty_acids_position_statement.htm

Adding more fibre to our diet is a good thing. Fibre not only helps to reduce our cholesterol, risk for heart disease and certain types of cancer, it keeps us regular. Whew! That’s a relief. 

Fibre is found in plant foods only and there are two important kinds: soluble and insoluble. Soluble fibre is a soft fibre found in foods like oatmeal, oat bran, legumes, broccoli and oranges. These foods help to lower our blood cholesterol levels, control blood glucose levels, and improve our risk of developing heart disease. Insoluble fibre (the roughage or bulk) is found in wheat bran, whole grains and some vegetables. The fibre in these foods promotes regularity and a healthy digestive system.     

The Dietitians of Canada recommend that women from 19 to 50 consume 25 grams of fibre each day while men of the same age should aim to consume 38 grams per day.  Whole grains, fruits, vegetables, and legumes (all good sources of fibre) should be part of our diet on a daily basis.  By choosing leaner cuts of meat, fat-reduced dairy products, fish and combining them with foods high in fibre, we can significantly reduce our risk for heart disease. Fibre will also keep you feeling fuller longer so you won’t be tempted to snack on sugary foods.    

Featured High-Fibre Recipe:  Broccoli, Chicken & Pesto Rotini Salad

This delicious pasta salad is low in saturated fat and high in fibre. For additional fibre switch the tri-coloured pasta to whole wheat (still firm).  The Heart and Stroke Foundation (HSF) recommends 3 to 4 servings of whole grains each day. “People who eat more whole grains have 29 percent lower risk of heart disease compared to those who don’t,” states the HSF.

Fibre doesn’t have to be boring. For delicious healthy recipes like this, select high fibre in our recipe categories at this link http://chicken.ca/recipes/category/high-fibre/.

We’ve all heard these phrases at some point in our lives, “easy on the sodium; it’s bad for your health; salt is the silent killer,” whether it was from a health care provider, the media, or our parents. Today we find ourselves extolling these words to our children, as we keep a careful eye on the salt shaker during mealtime. But, should the salt we add to our meals be the only source of our concern?

A certain amount of sodium is good for us, even essential to our health. Too much sodium, however, is an ingredient responsible for high blood pressure – a contributing factor for strokes and heart disease.   Most Canadian adults consume more sodium than is necessary and our children are no exception. Many dietary surveys indicate that children are increasing their risk of developing high blood pressure, strokes and heart disease through the amount of processed foods they consume. Processed foods can have high sodium content and account for a high percentage of our daily sodium intake.

Not all processed foods are bad choices, though. Some of Canada’s restaurants, retailers and processors are tackling this health issue by offering consumers healthier choices. New easy-to-read labels and icons indicating lower sodium alternatives have become a sign of an emerging corporate-consumer responsibility for health.

But, if you are a busy parent juggling work and family schedules, it can be hard to keep an eye on sodium content. This is particularly true when deciding what to put in those brown-bag lunches. With so many lunches to pack throughout the week, it can be tempting to load them with convenient, pre-packaged food. Planning ahead, and involving our children, can be a fun way to eat healthier and eat more fresh food.  Here are some tips:   

• Use a calendar or weekly menu planner to jot down your ideas.
• Have fun preparing your grocery list by having children identify foods as close to the farm as possible (i.e. fresh vegetables, meats, dairy, etc).    
• Take your children grocery shopping and encourage them to read the labels. Most packaged foods have a “Nutrition Facts” panel which will identify the sodium content. Have children pick out the brands with the lowest sodium content.  
• Get your children involved in making their brown-bag lunches. The more involved they are, the more likely they are to eat it.

One sodium reducing tip is to cook more! Roasting two whole chickens for a Sunday dinner provides extended options for meals the next day, as well as control over their sodium content. Skinless, non-breaded chicken strips with a few tablespoons of home-made hummus are low in sodium and a great source of protein. A yummy choice for a brown-bag lunch! 

For more information on sodium see our Nutrition Fact Sheets, Issue 5:  Protect Your Health – Get Salt Savvy!

For more ideas in planning low sodium meals click on our low sodium recipes here http://chicken.ca/recipes/view/.