Nutrition Hub

Welcome to the Thames River Melons Nutrition Hub! Below you will find a variety of general nutrition tips and tricks. Nutrition is very individualized and personal, so please use the information as a starting point. We hope it inspires you to consume nutritious foods and find balance with the foods you eat. If you have specific health concerns or questions, consult your family doctor or seek out guidance from a Registered Dietitian in your area who can provide one-on-one care.

Table of Contents:

• Half Your Plate

• Vitamins and Minerals

• Amazing Antioxidants

• Phytonutrients: Eat the Rainbow

• Fibre Facts

• Sugar, Sugar

• Unprocessed vs. Ultra-processed Foods

• References

The current recommendation from Canada’s Food Guide is to aim for ½ of your plate to be fruits and vegetables, ¼ of your plate a protein source, and the remaining ¼ whole grain foods. Choose water as often as possible; no, this does not mean you need to give up your morning cup of coffee! That is just craziness.

Fruits and vegetables contain vitamins, minerals, antioxidants, phytonutrients, and fibre. You can learn more about these nutrients by scrolling down this blog page! Also, check out our recipes page for inspiration on how to incorporate more fruits and vegetables into your meals! Adding more of these to your meals may decrease your risk of developing heart disease and cancer. At present, only a quarter (25%) of Canadians consume 5 or more vegetables each day, so there is lots of room to grow!

It’s important to try eating a variety of fruits and vegetables each day and lots of different colours. For example, aim to eat one dark green and one orange vegetable each day. Additionally, fresh, frozen, or canned fruits and vegetables are all healthy options. It’s best to choose frozen fruits and vegetables without added sugars or seasonings, and canned fruits and vegetables without added sodium or sugars. Overall, try cooking and experimenting with fruits and vegetables to find out what you like!

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

What are vitamins and minerals?

Vitamins and minerals are very important to your health and well-being. They perform a variety of tasks, with each vitamin or mineral providing a different function! For example, vitamin A helps with vision, vitamin E supports your immune system, and potassium helps control your blood pressure. Your body can’t make vitamins or minerals, so you must get them from the foods you eat. Vitamins and minerals are known as micronutrients because you need them in small amounts.

For foods that have a nutrition facts table, you can see which vitamins or minerals that food contains by looking at the percent daily value. Based on the percent daily value, 5% or less of a nutrient is a little and 15% or more is a lot. We want most vitamins and minerals to be 15% or higher (except sodium).

Which vitamins and minerals are found in fruits and vegetables?

Fruits and vegetables are packed with vitamins and minerals, and no fruit or vegetable is made up of the same ones. That’s why it’s important to try eating a variety of fruits and vegetables! Furthermore, fruits and vegetables contain certain vitamins/minerals in an abundance, while other vitamins/minerals cannot be found in fruits and vegetables and must be consumed through other foods.

Many Canadians are not consuming enough vitamins or minerals. This includes vitamin A, vitamin C, magnesium, and potassium. Fruits and vegetables contain all these nutrients! Other vitamins found in fruits and vegetables include vitamin E, vitamin K, biotin and folate. Try adding at least one more fruit or vegetable to your day and see how you feel!

It is important to consume at least one dark green and one orange vegetable each day. Dark green vegetables contain folate, while orange vegetables contain vitamin A.

The following image shows vitamins and minerals that can be found in fruits and vegetables grown on our farm:

Do I need to take a multi-vitamin or supplement?

It is generally recommended that you consume your vitamins and minerals from foods first. A multi-vitamin is likely not necessary for you if you are following Canada’s Food Guide and eating a variety of foods. Also, supplements lack the added benefits that whole foods provide, such as fibre, carbohydrates, and more.

There are exceptions, though. You may need a vitamin and/or mineral supplement if you have a medical condition, are pregnant, don’t drink milk, are vegetarian/vegan, have a very restricted or low-calorie diet, or smoke. If this is the case, you should discuss taking a supplement with your healthcare provider or Registered Dietitian.

There is a minimum amount of each vitamin and mineral you need each day, but for some vitamins and minerals, there are amounts you should not exceed each day. Some vitamins are fat-soluble and some are water-soluble; fat-soluble vitamins can become toxic but not water-soluble. Vitamins A, D, E, and K are fat-soluble. These are absorbed with fats you consume and stored in fat in your body. If you consume too many fat-soluble vitamins, they can build up in your body and become toxic. This very rarely occurs from eating foods but can occur when you take vitamin and mineral supplements. Water-soluble vitamins include the B vitamins and vitamin C. These are not stored in your body and do not have a toxic level. However, you will lose excess vitamins and minerals through your urine if you consume too much, which may mean you’re wasting your money.

Overall, you likely don’t need to take a supplement and can enjoy the many benefits of foods!

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

What are antioxidants?

Antioxidants are molecules that fight harmful substances called free radicals in your body. Your body makes antioxidants, but it’s also beneficial to get antioxidants from food. Antioxidants found in food can be a vitamin, mineral, or phytonutrient (see the next blog post below). Some vitamins and minerals are antioxidants, but not all. Common antioxidants include:

• Vitamin C

• Vitamin E

• Selenium

• Carotenoids, which include beta-carotene, lutein, and lycopene. Beta-carotene gets converted to vitamin A in the body!

• Flavonoids, which include anthocyanins, flavonols, and isoflavonols

Why are antioxidants beneficial?

Free radicals can damage cells, but antioxidants protect us against this damage. Free radicals naturally form in your body when you breathe, eat, and exercise, but cigarette smoke and pollution can increase the number of free radicals in your body. Research has shown that consuming antioxidants can decrease your risk of developing and dying from cancer, heart disease, stroke, and diabetes. Antioxidants can also decrease your risk of dying.

Which foods contain antioxidants?

The following image shows a few examples of foods we grow at Thames River Melons that are high in antioxidants:

Selenium is not typically found in fruits and vegetables; instead, this mineral can be found in fish, meat products and poultry, eggs, and grain products.

Most Canadians do not consume enough vitamin A (carotenoids) and vitamin C, in particular. With only 25% of Canadians consuming 5 or more servings of fruits or vegetables each day, that makes sense!

It’s important to try eating a variety of foods and fruits/vegetables to gain all of the health benefits of these foods, including antioxidants. As mentioned earlier, you can see which vitamins and minerals a food contains if it has a nutrition facts table. For each nutrient, 5% or less is a little and 15% or more is a lot. Aim for 15% or higher for antioxidants!

Do I need to take an antioxidant supplement?

No, you likely do not need to take an antioxidant supplement. You can get all of the antioxidants you need from eating a healthy diet full of fruits and vegetables and following the recommendation from Canada’s Food Guide to have 1/2 of your plate be fruits and vegetables, 1/4 be protein foods, and 1/4 be whole grains. In fact, consuming antioxidants through supplements at high doses can be dangerous. You should always talk to your healthcare provider or Registered Dietitian before taking a supplement.

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

What are phytonutrients?

While the term phytonutrients may sound complicated, it just means plant nutrients. Phytonutrients are natural compounds found in plant foods and are also commonly referred to as phytochemicals. Phytonutrients are what give fruits and vegetables their bright colours. For example, lycopene gives watermelon its bright red colour, beta-carotene makes carrots orange, and anthocyanins are responsible for the blue colour of blueberries! Those who have high intakes of fruits and vegetables also have high intakes of phytonutrients.

Why are phytonutrients beneficial?

All phytonutrients are antioxidants. Antioxidants help prevent cell damage in your body. You can read the blog post right before this one to learn more about all the benefits of antioxidants!

Consuming lots of phytonutrients can decrease your risk of developing cancer, heart disease, stroke, Alzheimer’s disease, and Parkinson’s disease. Phytonutrients also support your bones and joints, digestive health, immunity, hormones, stress and sleep, cognition, and more!

The Rainbow

Brightly coloured fruits and vegetables contain lots of phytonutrients. Different colours contain different phytonutrients, and each one provides its own benefits. That’s why it’s important to try eating the rainbow! A nutrition facts table will not tell you how many phytonutrients a food contains, so you have to look at the colour. The image below demonstrates the benefits of each coloured fruits and vegetables:

Don’t forget about white vegetables, as these contain phytonutrients, too! Additionally, foods other than fruits and vegetables, such as whole grains, nuts and seeds, legumes, tea and coffee, and dark chocolate contain phytonutrients as well. It’s best to consume phytonutrients from foods and not from a supplement. Phytonutrients interact with other compounds in foods and their health benefits likely come from this interaction!

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

What is fibre?

Dietary fibre is the part of plant foods that is not digestible or absorbable. There are two different types of fibre, soluble and insoluble, and you need both in your diet. Soluble fibre attracts water, forming a gel-like substance that protects the digestive tract. Insoluble fibre doesn’t dissolve in water. Instead, it creates bulkier stools and helps improve bowel movements.  

Why is fibre beneficial?

Fibre has a significant role to play when it comes to overall health. Fibre supports your digestive system and prevents constipation. Fibre can slow the digestion of food, which helps you feel more satisfied after meals. Fibre also lowers your blood cholesterol levels and controls your blood glucose (sugar) levels. Furthermore, current research suggests fibre may increase the number of healthy bacteria in your digestive system and improve your gut microbiome. A high-fibre diet can lower your risk of colon cancer, heart disease, and type 2 diabetes. 

How much fibre do you need?

The current recommendations for fibre are as follows:

Less than 40% of Canadian adults consume an adequate amount of fibre. On average, males 19+ years old consume 18.4 grams of fibre per day, and females 19+ years old consume 16.2 grams of fibre per day.

You can tell how much fibre is in a food item by looking at the nutrition facts table. 5% of the daily value or less is a little of a nutrient and 15% or more is a lot. For fibre, we want 15% or more! These chickpeas have 8 grams of fibre for 1/2 cup, which is about 30% of how much you should eat in a day:

Which foods contain fibre?

Foods that are high in fibre include fruits, vegetables, whole grains, legumes (for example, beans and lentils), nuts, and seeds. Soluble fibre is found in oat bran, barley, nuts and seeds, and more. Insoluble fibre is found in the skins of fruits and vegetables and the bran portion of whole grains. Whole grains contain more fibre than refined (or white) grains because the bran part of the grain that contains the most fibre is removed in refined grains. If you eat a variety of plant foods and whole grains, you are likely getting a good mix of both kinds of fibre. We grow lots of high-fibre fruits and vegetables here at Thames River Melons; just see the image below!

Challenge yourself to eat 1-2 more servings of fruits, vegetables, whole grains, legumes, nuts, or seeds per day to get more fibre in your diet! When increasing your fibre intake, it is important to increase your fluid intake. This will prevent bloating and constipation. Fortunately, fruits and vegetables contain a lot of fibre and a lot of water!

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

Oh, honey, honey.

What is sugar?

Sugar is a carbohydrate that gives us energy. In your body, sugars turn into glucose.

There are naturally occurring sugars and added sugars. Naturally occurring sugars include those that are naturally found in fruits and milk. Added sugars are sugars that are added to foods like pop, candy, energy drinks, and baked goods. They tend to be added to ultra-processed foods. Added sugars also include those you add to foods yourself like the sugar in your coffee.

It’s beneficial to eat moderate amounts of sugars each day, including those from fruit and dairy products, to consume more fibre and vitamins and minerals like vitamin A, vitamin C, and potassium. Fibre even controls your blood sugar, which is a bonus! However, it’s best to limit the amount of added sugars you consume. About half of Canadians consume more added sugars than the recommended amount. Desserts and beverages contribute to Canadian’s sugar intake the most.

Sugar and your health

As mentioned earlier, consuming moderate amounts of sugar in fruit and dairy products can provide helpful nutrients like fibre and vitamin C. However, consuming too many added sugars on a regular basis can be detrimental to your health. Consuming a lot of added sugars can cause cavities. Additionally, consuming a lot of added sugars may lead to obesity, type 2 diabetes, and heart disease.

Artificial sweeteners

Artificial sweeteners are like sugar in that they have a sweet taste, but they are not carbohydrates. Artificial sweeteners are safe to consume and go through a rigorous process with Health Canada to ensure they are safe for consumption. For each sweetener, there is a recommended maximum amount. With that being said, infants and children should avoid artificial sweeteners, and pregnant and breastfeeding women should consume them in moderation.

Types of sugars and sweeteners

There are lots of different types of sugars and sweeteners; just take a look at the image below!

Sugar is sugar and one type of sugar is not healthier than another. If you’re buying honey, choose it because you like the flavour, not because you think it’s healthier for you. Honey contains some vitamins and minerals in small amounts, but you would need to consume a lot to reap the benefits, which is not recommended. The same applies to maple syrup.

Sugars on the nutrition label

When choosing foods in the grocery store, it’s best to choose options that are lower in sugar. You can find out how much sugar a food contains by looking at the nutrition facts table under carbohydrates. Here’s an example for a can of Coca-Cola:

One can of Coca-Cola contains 39 grams of sugar, which is 39% of how much you should consume each day. 5% of a nutrient is a little and 15% of more is a lot, so 39% is means this item contains a lot of sugar! You may notice that it’s a 1:1 ratio from grams to percent; sugar is the only nutrient where this occurs! You want your daily intake of sugar to be no higher than 100 grams or 100% on a daily basis.

You can also tell how much sugar a food has by looking at the ingredients list. If sugar is one of the first ingredients on the list, then that food item contains a high amount of sugar. The image above shows you all the different types of names sugar can have. Different sugars may be listed several times on an ingredients list as well, so if there are several types of sugars listed then there is likely a lot of sugar in that item. Food labels will be changing in Canada soon to make this easier for you! All of the sugars will be grouped together as one ingredient.

This blog post was created by dietetic internship students Emma Belanger, Hannah McGraw, and Amy Campbell. You can find references at the bottom of this webpage.

What is food processing?

Food processing alters food from its original state and transforms it. It could involve washing, chopping, heating, canning, freezing, drying, milling, and more! Ingredients could also be added to foods during food processing. We can process foods ourselves by washing and cooking them, or foods can be processed industrially. 

Some foods are processed to make them safe or enjoyable to eat. For example, milk is pasteurized (heated to a very high temperature) to kill harmful bacteria and make it safe to consume. Eggs are graded based on their size and quality, with grade A being of higher quality than grades B or C. Fruits and vegetables are sorted and graded based on their quality as well! Wheat is turned into bread, as you wouldn’t want to eat wheat in its original state. The same goes for sugar. We typically don’t eat sugar from sugarcane, and sugarcane goes through several steps to turn into sugar. Nutrients like folic acid, vitamin D, and vitamin A can also be added to foods to make them more nutritious as well.

Levels of food processing

There are three main levels of processing that foods can go through. These are unprocessed or minimally processed, processed, and ultra-processed.

Unprocessed or minimally processed foods have gone through little or no processing. Processed foods have gone through a moderate level of processing. Ingredients like oil, sugar, or salt are added to these foods. Ultra-processed foods have gone through a lot of processing. Many ingredients are added to these foods, and they tend not to look like their original form.

The image below shows some examples of unprocessed/minimally processed, processed, and ultra-processed foods:

Ultra-processed foods and your health

It is best to eat unprocessed foods most often, processed foods moderately, and ultra-processed foods least often. As mentioned earlier, some foods are processed to make them safe to eat. However, ultra-processed foods tend to be highly processed because it makes them taste good. Lots of salt, sugar, and/or fat are added to these foods, which are less nutritious.

Canada’s Food Guide recommends limiting ultra-processed foods because they tend to be high in salt, sugar, and saturated fat. Canadians who consume high amounts of ultra-processed foods are more likely to develop obesity, diabetes, and high blood pressure. These are risk factors for heart disease and stroke.

Tips for eating less ultra-processed foods

Almost half (46%) of Canadians’ energy intake is made up of ultra-processed foods. More than 50% of children’s and adolescents’ energy intake comes from ultra-processed foods. Try these tips to help you eat more unprocessed foods and less ultra-processed foods. First, aim to cook at home more often with less processed foods. You can try meal prepping with unprocessed foods for when you know you’ll be busy. Additionally, eating with others can help you develop better eating habits.

It can be tricky to tell which foods are unprocessed, processed, or ultra-processed. The nutrition facts table can help. Ultra-processed foods tend to be high in sodium, sugar, and saturated fat (15% or higher). Ingredient lists can also help you determine the processing level of a food item. Generally, food items with ten ingredients or more or sugar as the first ingredient are ultra-processed. Ultra-processed foods also typically have ingredients that are hard to pronounce.

Think about how close the food item is to its original state. If it’s gone through a lot of steps to get to the food item in front of you, it has likely gone through a lot of processing. Finally, be wary of food marketing. Foods marketed as “natural” and “organic” may still be ultra-processed and not beneficial for your health.

It’s important to try limiting the amount of ultra-processed foods you eat, but you do not have to give them up completely! Enjoying the occasional cookie or can of pop is part of a healthy, balanced diet.

This blog post was created by dietetic internship student Amy Campbell. You can find references at the bottom of this webpage.

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