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Food Nutrition and Science: Dietitians-Dieticians as Educators
Nutrition is an evolving science that is dynamic and enhancing the lives of
North Americans dramatically. Research has proven time and time again that
lifestyle factors such as nutrition can help to reduce the risk of disease, and enhance overall health and wellness. The key is balance. Achieving this balance
will help you live a long, healthy life!
Whether you want to lose or gain weight, lower your cholesterol, control your diabetes,
learn about the best nutrition strategies to work with your fitness regimen or just
learn about general healthy eating, a Registered Dietitian, who is an expert in nutrition, can help.
Areas a dietitian can help with include:
- Weight Loss
- Weight Gain
- High Cholesterol & Heart Health
- Celiac Disease
- Ulcerative Colitis & Irritable Bowel
- Sports Nutrition
- Healthy Eating
5 Healthy Weight Loss Tips (Sample of advice from a dietitian Maria Thomas)
When the New Year rolls around, many of us tell ourselves "I'm going to eat healthier" or
"I'm going to lose 20 pounds" or "I'm going to exercise everyday for an hour"
...the list goes on! How many of us are sticking to those goals we set,
and how many of us have already let those resolutions slip by the wayside?
It's a challenging time of year, however with a few simple tips you can get back on that path to success.
Here are a few tips to get you back on track... in your quest for health and wellness:
- Carbohydrates: For so many people, carbs are "taboo"!
If you want to reduce your carbohydrate intake, particularly if you have a history of
choosing refined sources that do not offer much nutrition as their high fibre counterparts,
make sure you are getting enough of the healthy carbohydrates, such as fruits (at least 2 servings daily) vegetables (at least 3 servings daily), and whole grains (at least 5 servings daily). Choose legumes, beans and peas more often as well, as they are low in fat, a source of protein and fibre.
Some people like to consume their higher carbohydrate foods, such as fruit, milk, yogurt and whole grain breads and cereals in the morning and afternoon, and their lower carbohydrate foods, such as vegetables, in the evening. For many people, this helps them increase their vegetable intake and maintain a balanced diet, while controlling their calories in the evening. As a result, it helps them lose weight, without there being an extreme adjustment in their usual pattern.
- Fat: Watch your fat intake. This does not mean you need to avoid all fats, just make sure the ones you choose are healthy fats such as those in nuts, seeds, olive oil, fish and flax, which are going to be beneficial to your health. Just remember fat contributes twice as many calories as carbohydrates and protein.
- Protein: Eat 2-3 servings of protein daily. For example, have some fish, skinless poultry, lean meat, beans, peas, nuts, natural peanut butter, low fat cheese, etc.
... Including some protein with meals and snacks will help you feel full for a longer period of time, than if you skipped the protein.
- Meal Timing: Don't forget about meal timing. Try not to eat within at least 2 hours before bed, unless for some medical reason you have been advised otherwise. If you are not as active in the evening as you are during the day, the calories you take in are more likely to be stored as fat.
- Exercise: It doesn't have be a lot to start. Just make sure you are doing something, and increase to 60 minutes daily to help promote weight loss. They say that physical inactivity can be as hard on your body as smoking! So get active!
The above introduction to the field of nutrition science was provided by
Maria Thomas a Registered Dietitian and the owner of Urban Nutrition,
a Nutrition Consulting company in Vancouver, British Columbia.
She has over 7 years of experience in the field of nutrition, and
has worked with organizations such as the YMCA, Vancouver Province
and Seymour Medical Clinic, and has successfully helped many people achieve
their goals of health and wellness.
Contact her through this site's email
OnWellness.info looks forward to future contributions from Ms. Thomas.
see also UrbanNutrition.com for professional nutrition advice from Ms. Thomas.
"Good nutrition basics are important for everyone especially those who have diabetes"
"... According to the Canadian Diabetes Association all foods can
fit into your mean plan and you don't have to sacrifice great taste. Making smart food choices and staying active
are important to your ongoing health. If you have diabetes or are at risk for diabetes it is key to meet with a
Registered Dietitian or Certified Diabetes Educator to build a mean plan to fit
your personal lifestyle and activity level..."
[fr. Healthy living solutions for people with diabetes
14 PP. booklet published by www.kraftcanada.com/diabetes
and available free e.g. at Diabetes Education Centre, Clinic 7, Diagnostic & Treatment Building, Royal Jubilee Hospital,
- U.S. Office of Dietary Supplements
- s/a "Eat Well, Live Well" section of Dieticians of Canada website
- Canada's new nutrition label
- how to read the label to understand the nutrition content
of a product and to compare it with others
- s/a The Canadian Diabetes Association website
- s/a "Healthy Living" and "Diabetes" sections at KRAFT foods website
... this site has French language and Chinese language versions!
- International Bibliographic Information on Dietary Supplements (IBIDs)
- Nutrition Analysis Tool
... a public service by the Food Science and Human Nutrition Department at the
University of Illinois... intended to empower individuals to select ... nutrient-dense diet....
[ not intended to replace consulting and getting advice of a medical doctor or health-nutrition professional]
- U.S. Department of Agriculture (USDA) Nutrient Database for Standard Reference
- Mayo Clinic
N.B. the mention of different web sites above in no way implies their endorsement of this
web site -- nor does it imply the publishers of this web site formally supporting the sites mentioned above.
- Y. Orosa, social work & music therapy consultant for OnWellness.info 2004.05.28
This web site is project of a group of health care and health promotion professionals.
The site has a volunteer reference group, including:
a medical doctor, nurse, long-term-care facility director, music therapy, social work and rehabilitation consultants and lawyers
The providers of this site's information reference materials, including links to other resources
on the Internet's Web, or organizations / agencies / facilities - do not accept responsibility for the
accuracy - dependability of the information sources. By use of this site you as the viewer must make your
own informed decision as to the information given and or linked to or referred to.
If you do not wish to accept responsibility for being a consumer of the information or references on this site, please do not
go further into the site.
Thank you for visiting this "work in process"
On behalf of the participating professionals that are contributing to this web site's development
Music Therapy and Social Work Consultant
OnWellness Inc. Vancouver, BC
The photo collage-banner at the top of this page is intended to give viewers an idea of
the conceptualization behind this web project. The concepts of "health and wellness / well-being"
include KNOWLEDGE, having access to reference information; COMMUNICATION, through various medium (as in
music therapy); and SECURITY, the
sense of safety provided by social-political structures and systems to help experience one's well-being e.g. private and public personal-care /
long term care facilities.
The provenance of the photos on this page include:
- Photo of music therapists at work in a residential long term care facility in downtown Vancouver, BC,
collection of Y.Orosa, Music Therapy and Social Work Consultant, recently returned from London, UK work with the British health care
- Elementary school children participate in a demonstration of music therapy activities by Vancouver long term care facility,
directed by Y.Orosa, MT.
- Book shelf photo from Public Library, Reference Department, section on introductory
texts on traditional and alternative medicine, drug dictionaries, treatment guides, taken by N.Chan
- Cartoon character, Anjolico the wireless cat, is provided by Tony Yau, B.F.A, M.V.A, graphic designer and illustrator,
with training from York University in Toronto and the University of Alberta in Visual Arts... This cartoon character is
a regular feature in a number of China web sites as well as Hong Kong print newspapers e.g. the Sing Tao
OnWellness.info Resources-Components of a lifestyle that promotes, strengthens and maintains health and wellness.
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