6 minute read
FINDING YOUR HEALTHY
Sysco Canada’s
Nutrition Services Team
Many Canadians have struggled to find a healthy eating pattern, attempting a string of fad diets and cycles of restriction and indulgence. Recent studies have shown that regardless of diet structure, popular diets fail to show sustained weight loss or blood pressure and cholesterol improvements.1
Furthermore, nutrition misinformation continues to spread across the internet and in conversations between friends and family. With the confusion of what “healthy eating” means, it can be hard to know where to start. The truth is: nutritious eating isn’t one-size-fits-all, and finding your balance starts with you.
The Basics: Canada’s Food Guide
In 2019, Health Canada updated Canada’s Food Guide. The new guide follows a less prescriptive eating pattern, encouraging Canadians to eat plenty of vegetables and fruits, protein foods, and whole grains, and to make water their drink of choice. While the guide provides a model plate with proportion goals for each food type, it also emphasizes the importance of eating mindfully by tuning into your body, finding enjoyment in food, and using mealtime as a social opportunity to help you nourish your body in a way that feels right for you.2
One of the reasons that healthy eating looks different for each person is because we are all unique! Not only do we each have our own health conditions and nutrition needs, we also have diverse traditions and preferences that play an important part of our lives. All foods can be integrated as a part of a healthy eating pattern. By celebrating with foods and enjoying our favorite dishes, we are honouring our bodies and meeting the needs of our cultural, social, and emotional elements of health.3 Intuitive Eating is an evidencedbased practice that uses a mind and body approach. The 10 Principles of Intuitive Eating help foster eating patterns that listen to your body to meet physical and psychological needs.4 Principles include honouring your hunger, feeling your fullness, and challenging your internal “food police” that labels food as good or bad.5
Learn more by visiting intuitiveeating.org, reading Intuitive Eating: A Revolutionary Anti-Diet Approach, or looking for a dietitian with Certified Intuitive Eating Counselor certification. Whenever there are questions about nutrition and personal eating patterns, dietitians are the experts to turn to. Dietitians guide individuals and groups to meet their nutritional needs while considering their culture and traditions, preferences, and nutritional needs.
Dietitian services are included in many health insurance plans, so check yours today to take the first step toward finding your healthy.
For more information about Canada’s Food Guide click the link here
References
1. Ge, L., et al. (2020). Comparison of dietary macronutrient patterns of 14 popular named dietary programmes for weight and cardiovascular risk factor reduction in adults: systematic review and network meta-analysis of randomized trials. BMJ, 1(369). https://doi.org/10.1136/bmj.m696 2. Government of Canada. (2019). Canada’s food guide. Retrieved from https://food-guide.canada.ca/en/ 3. Dietitians of Canada. (2021). Nutrition month 2021: Activity and ideas guide. Retrieved from https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/NM2021-Activity-Guide-English.pdf?ext=.pdf 4. Tribole, E. (2018). What is Intuitive Eating? IntuitiveEating.org. Retrieved from https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/ 5. IntuitiveEating.org (2019). 10 principles of Intuitive Eating. Retrieved from https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ SEPTEMBER 2021 4
OPEN-FACED TEA BISCUIT CHICKEN
Portion: 255 g Yield: 50
Ingredients
• 3 kg diced chicken, 1/2”, fully cooked, thawed • 1.25 kg buttermilk tea biscuit mix, dry • 750 ml water • 1.5 kg vegetable mix, classic blend, frozen • 6 L chicken gravy, reduced sodium, prepared • 20 ml poultry seasoning • 10 ml thyme, dried • 250 ml margarine 1. The day before, thaw the diced chicken in a slotted insert pan under refrigeration. 2. Prepare the buttermilk tea biscuits according to package directions. 3. Steam the frozen mixed vegetables (corn, carrots, green beans, peas) in the steamer or alternatively boil them until they are tender. Drain, set aside. 4. Prepare the chicken gravy according to package directions. 5. In a large stockpot, add the diced chicken, cooked mixed vegetables, gravy, poultry seasoning and thyme.
Heat for 10 minutes or until the internal temperature reaches 165F/74C. 6. At the point of service, cut the warm tea biscuits in half; spread the margarine on both halves. Using a #12 scoop, portion 80 ml/1/3 cup of prepared chicken pot pie filling over each tea biscuit half.
EASY CASHEW CHICKEN
Portion: 190 g Yield: 50
Ingredients
• 3 kg Diced, chicken ½”, cooked, thawed • 750 ml hoisin sauce • 40 ml chili sauce • 160 ml soya sauce, reduced sodium • 750 ml chicken broth, reduced sodium • 1 kg white onions, diced • 350 ml canola oil • 120 g garlic minced • 500 ml rice vinegar • 2.75 L cashews, dry roasted • 1 kg green onions, chopped 1. The day before, thaw the diced chicken in a slotted insert pan under refrigeration. 2. In a small bowl, whisk together hoisin sauce, chili sauce, soya sauce and chicken broth; set aside, 3. Dice onions into 1/2 " pieces. In a large skillet or grill top, heat the oil over medium high heat . Saute the onions for ~ 3 minutes until soft and translucent, stirring often. Add garlic and heat for ~1 minute; add rice vinegar and stir. Cook for another minute. 4. Reduce heat to medium-low and add the thawed diced chicken and the hoisin sauce mixture. Stir to combine and cook for ~ 5 minutes to warm through.
Remove from heat and stir in cashews and green onions. 5. At point of service, serve 190 g of cashew chicken using a 6 oz spoodle.
CREAMY CHICKEN ALFREDO BAKE
Portion: 245 g Yield: 50
Ingredients
• 3 kg diced chicken, ½” cooked • 2 kg penne pasta, dry • 250 ml margarine • 40 g garlic, minced • 180 g flour, all-purpose • 3 L milk 2% • 1.5 L heavy whipping cream, 35% • 560 g parmesan cheese • 1.5 kg mozzarella cheese, shredded • 20 ml salt • 40 ml black pepper, ground • 120 ml parsley, fresh, chopped
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1. The day before, thaw the diced chicken in a slotted insert pan under refrigeration. 2. Cook penne pasta in salted water according to package directions. Drain and set aside. 3. Meanwhile, in a large pot over medium heat, melt margarine. Add the minced garlic and cook for 30 seconds. Whisk in flour and cook for 1 minute. Pour in the milk and cream, then simmer; whisk constantly until sauce has thickened. Mix in the parmesan cheese and 2/3 of the shredded mozzarella cheese to the milk mixture along with the salt and pepper. 4. Place the penne pasta and thawed chicken in a large bowl. Pour the alfredo sauce over top and toss to coat evenly. Pour the pasta mixture into a greased 2" deep insert pan and spread evenly with a spatula.
Top with the remaining 1/3 of shredded mozzarella cheese. 5. Bake uncovered for 20 minutes or until pasta is bubbly and the cheese has turned slightly brown. 6. Sprinkle, chopped fresh parsley over the top and serve Chicken Alfredo Bake using solid spoon.
