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Feeding your baby is one of the most meaningful parts of early parenthood — and one that can come with a lot of questions. If you’ve ever wondered, “Is baby formula safe?” you’re not alone. As a Registered Dietitian, I want to reassure you: both breast milk and formula can nourish your baby beautifully . Let’s explore what makes breast milk the gold standard, how formula compares, and how to make feeding decisions that feel right for your family. Breast Milk: The Gold Standard for Infant Nutrition Breast milk is often described as “liquid gold,” and for good reason. It’s the perfectly tailored food for your baby, designed by your body to meet their exact needs. Why breast milk is so unique Balanced and complete nutrition:   It provides the ideal balance of carbohydrates, fats, and proteins tailored perfectly to your baby’s needs. ( Health Canada, 2024 ). Immune protection:  It contains antibodies, white blood cells, and compounds called human milk oligosaccharides (HMOs)  that help build your baby’s immune system and healthy gut bacteria ( Centers for Disease Control and Prevention, 2023 ). Adaptive and dynamic:  The composition of breast milk changes during the day, through each feeding, and as your baby grows ( PubMed, 2010 ). Bonding and emotional comfort:  Breastfeeding promotes skin-to-skin contact and emotional closeness between you and your baby. For these reasons, organizations such as Health Canada, the World Health Organization, and the American Academy of Pediatrics recommend exclusive breastfeeding for about six months, followed by continued breastfeeding with solids for up to two years or longer. When Breastfeeding Isn’t Possible — and That’s Okay Here’s what often gets left out: breastfeeding is not always possible, accessible, or sustainable for every family. While breast milk is the gold standard, breastfeeding isn’t always an option. Some families face medical issues, low milk supply, prior breast surgery, or medication restrictions. Others find that breastfeeding isn’t sustainable due to work, stress, or personal reasons. If you are supplementing or using formula exclusively, please know this: you are still providing safe, loving, and nourishing care for your baby. Every family’s feeding journey is different. What matters most is that your baby is fed, loved, and thriving — not how they are fed. What’s in Baby Formula — and Why Infant formula is designed to closely mimic the nutrient composition of breast milk, providing complete nutrition for babies in their first year. 1. Protein Protein is the building block for growth. Most formulas use cow’s milk protein (a mix of whey and casein) adjusted to make it easier for babies to digest. Soy-based formulas are available for families avoiding dairy, and specialized hydrolyzed or amino-acid-based formulas exist for babies with allergies or digestive sensitivities ( Alberta Health Services, 2024 ). 2. Carbohydrates Carbohydrates are the main source of energy. Lactose is most common, mirroring the natural sugar in breast milk. Some formulas use alternatives such as maltodextrin or corn syrup solids for babies with lactose intolerance ( American Academy of Pediatrics, 2024 ). 3. Fats Fats are essential for brain, eye, and overall growth and development. Formula fats usually come from a blend of plant oils, such as soy, coconut, sunflower, or palm olein. Many formulas are also fortified with DHA (docosahexaenoic acid) and ARA (arachidonic acid), omega-3 and omega-6 fatty acids that support brain and visual development. (Health Canada, 2024). Breast milk naturally contains a variety of fatty acids, including: DHA (Docosahexaenoic Acid)  – an omega-3 fatty acid found in breast milk; added to most infant formulas to support brain and retinal development. ARA (Arachidonic Acid)  – an omega-6 fatty acid found in breast milk; included in formulas to support growth and immune function. Oleic Acid  – a monounsaturated fat abundant in breast milk; formulas often include oleic acid from high-oleic sunflower or canola oils. Palmitic Acid  – a saturated fat naturally in breast milk; included in formula, often as part of palm olein oil, which helps mimic fat absorption similar to breastfed infants. Infant formulas are carefully designed to replicate these fatty acids as closely as possible. The exact blend of oils and added DHA/ARA helps mimic the composition and ratios found in breast milk, giving formula-fed babies the nutrients they need for healthy growth and development. 4. Vitamins and Minerals Formulas are fortified with nutrients like iron, calcium, vitamin D, and B vitamins, all of which are required by law to ensure safe and complete nutrition ( Alberta Health Services, 2024 ). 5. Optional Additions Some formulas include prebiotics and probiotics for gut health, choline and lutein for brain and eye support, or nucleotides to support immune function ( American Academy of Pediatrics, 2024 ). Is Baby Formula Safe? The answer is YES  — infant formula is safe when prepared and stored properly. Formulas sold in Canada and the U.S. are among the most tightly regulated foods available. Manufacturers must: Follow strict nutrient standards set by Health Canada and the U.S. Food and Drug Administration (FDA) Test for contaminants and bacteria such as Cronobacter Adhere to Good Manufacturing Practices for quality and safety ( FDA, 2024 ) However, powdered formula is not sterile. To keep your baby safe: Use boiled, cooled water when mixing formula for infants under two months of age Follow package instructions exactly — do not dilute or concentrate the formula Store prepared formula in the refrigerator and use it within 24 hours Never use homemade or unregulated formulas found online, as they can be unsafe and nutritionally incomplete (Health Canada, 2024) The Bottom Line Breast milk remains the gold standard for infant nutrition — rich in immune protection and perfectly balanced nutrients. Infant formula is a safe, regulated, and nutritious alternative that supports healthy growth when breastfeeding isn’t possible or chosen. Feeding choices should be made with compassion and confidence, not guilt. Your love and responsiveness matter most. Whether you breastfeed, use formula, or combine both, you are doing an amazing job caring for your baby. Need Personalized Support? Choosing the right formula, combining breastfeeding with bottle-feeding, or making sure your baby’s nutrition is on track can feel overwhelming—but you don’t have to do it alone.  At MA Nutrition Consulting , some of our  Registered Dietitians  specializes in family, infant, and postpartum nutrition , and we are here to guide and support you every step of the way. Whether you need help: Selecting a formula  that meets your baby’s unique needs, including options for sensitivities or intolerances Creating a feeding routine  that works for both breast and bottle Managing common feeding issues , such as reflux, constipation, or irregular bowel movements Ensuring your baby is growing and thriving  with balanced nutrition Supporting your own nutrition and recovery  after birth We provide personalized, evidence-based guidance  tailored to your family’s situation. Our goal is to make feeding your baby easier, more confident, and stress-free. Book a consultation today  to get one-on-one support from our postpartum and infant nutrition experts and feel confident in every step of your baby’s feeding journey. References: Alberta Health Services. (2024). Infant formula: Types and safety . Retrieved from https://www.albertahealthservices.ca American Academy of Pediatrics. (2024). Infant nutrition and feeding guidelines . Pediatrics, 153(2), e20240678. Centers for Disease Control and Prevention. (2023). Breastfeeding: Recommendations and benefits . Retrieved from https://www.cdc.gov/breastfeeding Food and Drug Administration. (2024). Infant formula requirements and safety . Retrieved from https://www.fda.gov/food Health Canada. (2024). Nutrition for healthy term infants: Infant formula . Retrieved from https://www.canada.ca/en/health-canada PubMed. (2010). Dynamic composition of human milk and its changes over lactation . Journal of Human Lactation, 26(2), 107–115. World Health Organization. (2023). Infant and young child feeding: Guidelines . Retrieved from https://www.who.int

What Every Expecting Mom Should Know If you’re pregnant and wondering whether your morning coffee can stay in the picture, you’re definitely not alone. Many expecting moms bring this question to their prenatal appointments — and as registered dietitians, we get it! Coffee can be part of your routine, your comfort, and your “me-time.” The good news? You don’t necessarily have to give it up. Moderate coffee intake is considered safe for most healthy pregnancies — but it’s all about keeping it within recommended limits. Why Coffee during Pregnancy Gets So Much Attention Caffeine is a natural stimulant that affects both you and your baby. During pregnancy, caffeine crosses the placenta, and because your baby’s metabolism is still developing, it takes longer for them to process and eliminate it. That’s why researchers have looked closely at whether too much caffeine could affect fetal growth or pregnancy outcomes. Although the evidence quality is low, some studies have linked high caffeine intake (over 300 mg/day) to a higher risk of adverse birth outcomes. However, when caffeine intake is kept moderate, most evidence shows no increased risk for complications. What the Canadian Guidelines Say Health Canada recommends limiting caffeine to less than 300 mg per day from all sources — that includes coffee, tea, chocolate, cola, and energy drinks. For most people, that’s about: Two (8 oz) cups of brewed coffee, or Four cups of non-herbal black tea The American College of Obstetricians and Gynecologists (ACOG) recommends a slightly lower limit — under 200 mg/day — which is about one regular mug of coffee. Ultimately, staying below 200–300 mg/day  is a safe and reasonable goal for most pregnant women. How Much Caffeine Is in Your Cup? Beverage Average Caffeine (mg) 8 oz brewed coffee 130–150 1 oz espresso 70–75 8 oz black tea 30–50 8 oz green tea 20–45 8 oz decaf coffee 2–15 12 oz cola 35–45 1 oz dark chocolate 20–30 So yes, there’s room for a daily cup (or two) of your favourite coffee or tea while staying within safe limits. Just remember to include all sources when tallying your caffeine for the day. Tea and Herbal Teas During Pregnancy If you’re a tea drinker, you’re in luck — but there are a few nuances to know. Regular teas (black, green, oolong) contain caffeine, though less than coffee. Herbal teas (like peppermint, ginger, or rooibos) are caffeine-free, but not all are recommended during pregnancy. Health Canada advises avoiding certain herbal blends like licorice root, chamomile, and ginseng, which may not be safe in large amounts. Choose teas labeled as “safe for pregnancy” or check with your healthcare provider if unsure. Tips to Keep Coffee Enjoyable and Safe Watch your portion size - That cozy café mug may hold more than a standard 8 oz cup. Ask for a small or measure your home brew. Go half-caf or decaf - Mixing half decaf and half regular helps reduce caffeine without giving up flavor. Monitor your caffeine sources - Consider which caffeine sources are typically included in your diet - coffee, tea, chocolate, and soda—it all counts toward your daily 300 mg.  Choose your timing  - Enjoy your coffee earlier in the day — caffeine can linger in your system longer during pregnancy and may disrupt sleep. Hydrate, hydrate, hydrate - Coffee contributes a small amount to hydration, but it shouldn’t replace water. Aim for plenty of fluids throughout the day. A Few Special Considerations Gestational Diabetes: Opt for lower-sugar coffee drinks. If you’re managing blood sugar, pair your beverage with a protein-rich snack (like Greek yogurt or nuts) to help stabilize glucose levels. Heartburn or Reflux : Coffee can worsen symptoms for some people, especially on an empty stomach. Try smaller amounts, or switch to a low-acid coffee or cold brew. Fatigue: It’s tempting to rely on caffeine when you’re tired, but fatigue can also signal that your body simply needs rest or hydration. A short nap or a brisk walk can sometimes do more for your energy than another cup of coffee. The Bottom Line You can absolutely enjoy your morning coffee during pregnancy — just do it mindfully. Keeping caffeine under 300 mg per day (or less, if you prefer) is supported by research as safe for most pregnant women. Choose smaller portions, keep an eye on other caffeine sources, and make sure you’re drinking plenty of water. Moderation allows you to enjoy your morning ritual and  protect your growing baby. Nourish Yourself and Your Baby with Confidence During Pregnancy Pregnancy is a time of incredible change — for your body, your appetite, and your relationship with food. It’s completely normal to feel unsure about what and how much to eat, especially with all the mixed messages out there. Our registered dietitians are here to help you feel confident, nourished, and supported through every stage of pregnancy. Together, we focus on balance, variety, and trust in your body’s needs — no guilt, no rigid rules, just practical, evidence-based guidance. With our support, you can: Understand what nutrients your body and baby need most Manage common pregnancy symptoms like nausea, cravings, and fatigue Maintain healthy energy levels and balanced blood sugars Support optimal growth and development for your baby Build habits that help you feel your best before and after birth Our approach is compassionate, realistic, and tailored to you — because every pregnancy is unique. If you’d like to feel more confident in your nutrition and have a plan that fits your lifestyle, you can book a free 15-minute discovery call with one of our experienced registered dietitians. We’d love to support you on your pregnancy journey. 💛 Written by: Maggie Assaff, RD Reviewed by: Marie Potvin-Hubert, RD References  Dietitians of Canada. (n.d.). Pregnancy: Summary of recommendations and evidence . PEN ® Knowledge Pathways. Retrieved from   https://www.pennutrition.com/KnowledgePathway.aspx?kpid=3043&trid=3104&trcatid=42#7 American College of Obstetricians and Gynecologists (ACOG). (2020). Moderate caffeine consumption during pregnancy . Committee Opinion No. 462. Chen, L. W., Wu, Y., Neelakantan, N., Chong, M. F. F., Pan, A., & van Dam, R. M. (2014). Maternal caffeine intake during pregnancy and risk of pregnancy loss: A dose–response meta-analysis of observational studies. European Journal of Epidemiology , 29(10), 725–734. https://doi.org/10.1007/s10654-014-9944-x European Food Safety Authority (EFSA). (2015). Scientific opinion on the safety of caffeine . EFSA Journal , 13(5), 4102.   https://doi.org/10.2903/j.efsa.2015.4102 Greenwood, D. C., Thatcher, N. J., Ye, J., Garrard, L., Keogh, G., King, L. G., & Cade, J. E. (2014). Caffeine intake during pregnancy and adverse birth outcomes: A systematic review and dose–response meta-analysis. BMJ Open , 4(3), e004377. https://doi.org/10.1136/bmjopen-2013-004377 Health Canada. (2019). Caffeine in foods . Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/food-safety/chemical-contaminants/environmental-contaminants/caffeine-foods.html

Almonds are one of those snacks that everyone seems to love—crunchy, nutty, and satisfying. But have you ever actually stopped mid-snack and wondered: “What’s really in these 10 little almonds I just grabbed? Spoiler alert : a lot more than you think! Whether you toss them into your oatmeal, keep a handful in your bag for a mid-day snack, or enjoy almond butter on toast, almonds are a true nutrition powerhouse . And the best part? You don’t need a huge serving to reap the benefits. Just 10 almonds can give your body a serious boost. So, let’s break down the nutrition facts of 10 almonds—and why they’re one of the smartest snacks around. 1. Calories in 10 Almonds Nutrition Facts Ten raw almonds contain around 70 calories . That’s less than most granola bars or a handful of chips, but way more nutritious. They’re the perfect snack when you want something small but filling . Think of almonds as tiny energy nuggets that pack more value than their size suggests. 2. Protein in 10 Almonds Almonds are one of the best plant-based protein snacks . Ten almonds give you about 2.5 grams of protein , enough to help stabilize blood sugar and keep you full between meals. If you’re vegetarian, vegan, or just trying to eat more plant-based proteins, almonds are your friend. 3. Healthy Fats (The Good Kind!) Forget the word “fat” being scary—almonds are loaded with monounsaturated fats , the kind your heart loves. In 10 almonds, you’ll find around 6 grams of healthy fats  that can help improve cholesterol  and reduce inflammation .. Basically, they’re like heart-hugging snacks. ❤️ 4. Fiber for Digestion Almonds are sneaky little fiber bombs. Just 10 almonds give you 1.5 grams of fiber . That may not sound like much, but every little bit counts when it comes to keeping your digestion moving and your gut happy. Plus, fiber helps with feeling fuller longer , which is key if you're striving to reduce unexpected cravings. 5. Low in Sugar Good news: almonds are naturally low in sugar , with less than half a gram in 10 almonds. So unlike many packaged snacks, they won’t give you that dreaded sugar spike and crash. This makes almonds a great option for people managing diabetes or blood sugar levels . We often recommend pairing a  fiber-rich food  with a  protein option  to help prevent blood sugar spikes. But did you know that  the order you eat your foods can make a difference ? Research shows that eating your protein  before  your fiber-rich foods—like fruit, crackers, or vegetables—can  reduce the post-meal blood sugar spike even more . This simple strategy is an easy way to support balanced energy throughout the day. 6. Vitamin E for Skin & Immunity If glowing skin is your goal, look no further. Almonds are packed with vitamin E a powerful antioxidant. Just 10 almonds can give you about 35% of your daily vitamin E needs . That means better skin protection, stronger immunity, and even support for eye health. 7. Rich in Minerals Almonds aren’t just about protein and fats—they’re a mini mineral treasure chest. Ten almonds contain magnesium, calcium, and potassium , which are key for bone health, blood pressure regulation, and muscle function . It’s like nature’s multivitamin in a bite-sized form. 8. Antioxidants in the Skin Most of the antioxidants in almonds are found in their brown skin  (so maybe skip the blanched version if you can). These compounds help fight oxidative stress , which is linked to aging and chronic disease. Translation: almonds might just help you stay younger, longer. 9. Weight Management Super Snack Here’s a fun fact: eating almonds can actually help with weight management. The mix of protein, fiber, and healthy fats works together to keep you satisfied, so you’re less likely to experience unexpected cravings later. Some snack ideas with almonds: Fruit (apple, peach, berries) + 10 almonds Greek yogurt + Honey Almond Granola   (from The Dietitian Feed) 1-2 small square of dark chocolate + 10 almonds Smoothie boost - add 10 almonds to your smoothie 1-2oz cheese + 10 almonds Banana Almond Bites - spread a little almond butter on slices of banana 10. Almonds, Gut Health, and Heart Health Recent research shows almonds don’t just support your heart—they may also benefit your gut. A   2025 study  found that eating almonds decreased gut inflammation in people with metabolic syndrome. Other studies have shown that eating almonds daily can positively impact both gut and cardiovascular health . Almonds contain fiber, healthy fats, and bioactive compounds that feed beneficial gut bacteria. This leads to higher levels of butyrate , a short-chain fatty acid that supports colon health and helps reduce inflammation in the body. In simpler terms: almonds can help keep your gut happy and  your heart strong—a powerful duo for long-term wellness. ❤️ If there’s one reason to eat almonds every day, it’s for your heart. Regular almond consumption has been shown to lower LDL cholesterol   (the “bad” kind)  and reduce risk factors for heart disease. Ten almonds a day could literally be a small step toward a healthier heart. The Bottom Line So, what’s really in 10 almonds? 2.5 grams of protein, 6 grams of healthy fats, 1.5 grams of fiber, antioxidants, and a long list of vitamins and minerals. Not too shabby for such a tiny snack, right? They’re crunchy, convenient, and packed with nutrients that support your energy, digestion, skin, and heart health . Whether you’re grabbing them on the go or adding them to meals, almonds are proof that good things really do come in small packages. Want Personalized Nutrition Support? Balanced eating isn’t one-size-fits-all — and that’s where we come in. At MA Nutrition Consulting, our team of Registered Dietitians provides 1:1 nutrition counselling tailored to your unique goals, lifestyle, and health needs. We help clients with: ✅ Weight management and sustainable habits ✅ Diabetes prevention and management ✅ Cholesterol and heart health ✅ Digestive health and gut wellness ✅ Prenatal and pregnancy nutrition ✅ Sports and performance nutrition ✅ Chronic disease management and healthy eating for life Through personalized meal strategies, expert accountability, and evidence-based guidance, we make healthy eating simple, realistic, and effective. 🍎  Ready to reach your goals with expert dietitian support? Schedule a free 15 minutes consultation call   to discuss your needs with one of our nutrition experts. Author: Marie-Gabrielle Potvin-Hubert, RD References: Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253. Beaver, L.M., Leonard, S.W., Uesugi, S.L., Wong, C.P., Lytle, L., Vasudevan, A., Papenhausen, E.M., Jupudi, Y., Bella, D., Bobe, G., Traber, M.G., Ho, E. (2025) Beneficial Changes in Total Cholesterol, LDL-C, Biomarkers of Intestinal Inflammation, and Vitamin E status in Adults with Metabolic Syndrome Consuming Almonds as Snack Foods: A Randomized Controlled Clinical Trial Nutrition Research Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015 Jul;38(7):e98-9. doi: 10.2337/dc15-0429. PMID: 26106234; PMCID: PMC4876745. Ojo O, Wang X-H, Ojo OO, Adegboye ARA. The Effects of Almonds on Gut Microbiota, Glycometabolism, and Inflammatory Markers in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2021; 13(10):3377. https://doi.org/10.3390/nu13103377 Luo B, Mohammad WT, Jalil AT, Saleh MM, Al-Taee MM, Alshahrani MY, Mohammed NM, Heydani A. Effects of almond intake on oxidative stress parameters: A systematic review and meta-analysis of clinical trials. Complement Ther Med. 2023 May;73:102935. doi: 10.1016/j.ctim.2023.102935. Epub 2023 Feb 24. PMID: 36842635. Fatahi S, Daneshzad E, Lotfi K, Azadbakht L. The Effects of Almond Consumption on Inflammatory Biomarkers in Adults: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Adv Nutr. 2022 Oct 2;13(5):1462-1475. doi: 10.1093/advances/nmab158. PMID: 34967837; PMCID: PMC9526836. Singar S, Kadyan S, Patoine C, Park G, Arjmandi B, Nagpal R. The Effects of Almond Consumption on Cardiovascular Health and Gut Microbiome: A Comprehensive Review. Nutrients. 2024 Jun 20;16(12):1964. doi: 10.3390/nu16121964. PMID: 38931317; PMCID: PMC11207051. 27.Creedon A.C., Dimidi E., Hung E.S., Rossi M., Probert C., Grassby T., Miguens-Blanco J., Marchesi J.R., Scott S.M., Berry S.E. The Impact of Almonds and Almond Processing on Gastrointestinal Physiology, Luminal Microbiology, and Gastrointestinal Symptoms: A Randomized Controlled Trial and Mastication Study. Am. J. Clin. Nutr. 2022;116:1790–1804. doi: 10.1093/ajcn/nqac265 Toole, A. (2021, March 15).  Banana Honey Almond Granola  [Recipe]. The Dietitian Feed.  https://thedietitianfeed.com/2021/03/15/banana-honey-almond-granola/

Life gets hectic—between work, errands, family, and trying to carve out a little time for yourself, the question “What’s for dinner?”  can feel overwhelming. I remember that feeling well, when dinner time arrived and I had no plan. Meal planning completely changed that for me—it turned chaos into calm. It’s your secret weapon for saving time, reducing stress, eating better, and staying aligned with your health goals. Whether you’re looking for healthy meal prep ideas , a custom meal plan , or simply tips on how to eat balanced meals without hassle, this guide will help you take control of your nutrition. Why Meal Planning Works Meal planning is more than writing a grocery list or prepping a few meals—it’s a strategy for managing your time, your health, and your energy. Here’s why it works: 1. Save time No more daily “what’s for dinner?” panic. For example, prepping overnight oats for breakfast  or roasting a big tray of vegetables for multiple dinners saves hours during the week. 2. Eat better Meal planning helps ensure each meal is balanced with protein , fiber , healthy fats , and vegetables . Example: a quinoa salad with chickpeas, roasted vegetables, and tahini dressing  is both nutritious and satisfying. 3. Support your health goals Whether your focus is weight management, increased energy, or improved digestion , planning ahead keeps you on track with your health goals. 4. Reduce stress & food waste Cooking in batches—like chili, soups, or baked chicken —means leftovers are ready for quick meals. Plus, planning ahead means fewer surprises in the back of the fridge—like produce that’s changed colour and developed an unexpected layer of fuzz. 5. Save money Buying only what you need prevents overspending. For instance, using one roasted chicken for multiple meals  stretches your grocery budget. 6. Build cooking confidence Over time, meal planning teaches you new cooking skills and recipes, making mealtime more enjoyable. Meal Planning Basics: Getting Started Starting small is key. Here’s how to build a meal planning system that works for your lifestyle: Step 1: Choose a planning method that works for you Pen-and-paper planners, printable templates, a list on your phone The best system is the one that helps you clearly see your week  at a glance. Step 2: Start with a weekly template Ease into it—you don’t have to plan breakfast, lunch, dinner, and snacks right away.  Start with one or two meals  that tend to be the most stressful or time-consuming for you, like weeknight dinners or weekday lunches Plan leftovers  strategically to save prep time Leave room for dining out or spontaneous meals Step 3: Batch cook and prep ingredients Cook grains (rice, quinoa) and proteins (chicken, beans) in bulk Roast vegetables for multiple meals Chop fruits and veggies for snacks and lunch boxes Step 4: Focus on balanced meals Protein + fiber + healthy fats + vegetables Example: Breakfast : Greek yogurt with berries and granola Example: Lunch : Whole grain wrap with turkey, hummus, and veggies Example: Dinner : Salmon, roasted sweet potato, and steamed broccoli This balanced plate   method not only will this keep you full, but it helps stabilize blood sugar and energy levels. Step 5: Be flexible & have fun Meal planning is a guide, not a strict rulebook . Life happens—swap meals, adjust portions, or treat yourself. Balanced Meals and Portioning Tips Creating balanced meals is easier with simple strategies: The Balanced Plate Method:   For your meals, aim to fill half your plate with colourful vegetables, a quarter with lean protein, and the remaining quarter with whole grains or starchy veggies. This method helps ensure you’re getting a balance of fibre, protein, and complex carbohydrates—keeping your blood sugar steady , energy levels up, and hunger satisfied. Snack balance:  Pair protein + fiber (e.g., apple slices with nut butter) to stay full longer Seasonal and Budget-Friendly Meal Planning Tips Eating seasonally and keeping an eye on your budget doesn’t have to feel restrictive—in fact, it can make meal planning easier, more delicious, and even fun! Here are some tips to get the most out of your grocery trips: Embrace seasonal produce  – Fresh, local fruits and vegetables are often cheaper, tastier, and packed with nutrients. Think juicy berries in summer, crisp apples in fall, and hearty root vegetables when the temperatures drop. Stock up on frozen  – Frozen fruits and veggies are a lifesaver. They’re convenient, last longer, and are just as nutritious as fresh, making them perfect for smoothies, stir-fries, or quick side dishes. Batch cook affordable proteins  – Beans, lentils, and eggs are budget-friendly powerhouses. Cook a big batch at the start of the week, and use them in salads, wraps, soups, or bowls to save time and money. Shop sales strategically  – Keep an eye on weekly flyers and plan meals around what’s on sale. For example, if chicken or salmon is discounted, roast it for dinner and then repurpose it into salads, wraps, or stir-fries the next day. A handy tool for this is the Flipp app , which pulls together flyers from all the grocery stores in your area, making it easy to search for sale items. It’s especially useful for stores that offer price matching, helping you stretch your grocery budget even further! Repurpose leftovers creatively  – Don’t let perfectly good meals go to waste. Transform leftover roast chicken into a vibrant salad, a hearty stir-fry, or a flavour-packed wrap. A little creativity goes a long way in saving money and reducing food waste. Healthy Meal Prep Ideas Meal prep doesn’t have to be complicated. Here are some simple, balanced ideas: Breakfast: Overnight oats with fruit, seeds, and nuts Egg muffins with spinach, peppers, and cheese Smoothie freezer packs with spinach, banana, and protein powder Spring Vegetable Frittata  Cherry Baked Oatmeal  Honey Almond Homemade Granola Lunch: Mason jar salads with layered veggies, protein, and dressing Grain bowls with quinoa, roasted veggies, and chickpeas Wraps with lean protein, hummus, and mixed greens Sheet-pan maple tahini roasted chickpeas and veggies Orange Tofu Stir Fry Dinner: Sheet-pan dinners with protein and seasonal vegetables Slow cooker soups or stews for easy batch cooking Stir-fry with pre-chopped vegetables and tofu or chicken Maple Chili Lime Salmon with roasted potatoes and veggies Lemon Orzo Chicken Soup Snacks: Roasted chickpeas or edamame Energy balls with oats, peanut butter, and honey Hummus or Homemade Tzatziki Sauce  with veggie sticks or whole-grain crackers Dill Pickle Roasted Chickpeas Take Your Meal Planning to the Next Level If this all sounds great but you’re still feeling overwhelmed by what to cook, how to portion meals, or how to make balanced recipes for your goals , we’ve got you covered. Our Custom Meal Plan Program   is designed to take the stress out of meal planning. Includes: 75-minute Initial Nutrition Assessment with a Registered Dietitian 1, 2 or 4 Week Custom Meal Plan: including 3 meals + 2 snacks per day 45-minute Follow-Up to review progress and make adjustments Bonus: Meal Planning Strategies Booklet (worth $99) 2 Insurance Receipts for eligible claims With personalized recipes, grocery lists, and expert guidance, you’ll enjoy balanced meals, save time, and build lifelong meal planning skills . 🍎 Invest in your health—make mealtime simple, enjoyable, and stress-free today! Schedule a free 15 minutes consultation call to discuss your needs with one of our nutrition experts. References : The Dietitian Feed, Nutritious Recipes: https://thedietitianfeed.com/ Heart and Stroke Canada, Healthy Eating, Protein: https://www.heartandstroke.ca/healthy-living/healthy-eating/protein Canada’s Food Guide, balanced plate: https://food-guide.canada.ca/en/ Diabetes Canada, Healthy Snacking: https://www.diabetes.ca/getmedia/a3e7a5c2-686e-4ef6-9efb-1f000962007f/Healthy-Snacking.pdf?ext=.pdf Diabetes Care Community, Blood Sugar Targets in Canada: https://www.diabetescarecommunity.ca/healthy-living-landing/diabetes-management/everything-about-diabetes-management-in-canada/?gad_source=1&gad_campaignid=811026905&gbraid=0AAAAADgx_iLVog80arVk8arHF-3XVjDO8&gclid=CjwKCAjw04HIBhB8EiwA8jGNbZ2hDa1S2vGE6naiX1CHdY3iR08WscMkAYE-OPORLuutIBcqYO87YxoCaSIQAvD_BwE Heart and Stroke Canada, Fats and Oils: https://www.heartandstroke.ca/healthy-living/healthy-eating/fats-and-oils Dietitians of Canada – 10 tips for planning meals on a budget: https://www.dietitians.ca/DietitiansOfCanada/media/Images/Site/courses/10-Tips-for-Planning-Meals-on-a-Budget.pdf?ext=.pdf Flipp App: https://flipp.com/ Harvard Public Health, Healhty Eating Plate: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/ UnlockFood  by Dietitians of Canada, Managing Family Meals: https://www.unlockfood.ca/en/Articles/Menu-Planning/Managing-Family-Meals.aspx Written by: Marie-Gabrielle Potvin-Hubert, RD Last Revised: October 28, 2025

Polycystic Ovary Syndrome (PCOS), a hormonal disorder, is one of the most common conditions in women of child-bearing age, affecting around 10% with estimates of up to 70% of women remaining undiagnosed. While it may be a common condition, it’s not fully understood especially when it comes to nutrition for PCOS  and lifestyle recommendations Many times, women diagnosed with PCOS are encouraged to lose weight using diet and exercise without any clear direction of how to to follow a PCOS meal plan or the best diet for PCOS. This can be super overwhelming, so let’s dig a little deeper and look at what the research suggests for eating a healthy and balanced PCOS-friendly diet . But first… What is PCOS? Simply put, it’s a female condition of hormonal imbalance. It has impacts on women’s reproductive, metabolic, and psychological health. Not every woman experiences every symptom associated with PCOS, however, they may experience some or all of the following: irregular or loss of menstruation, infertility, pregnancy complications, excess facial and/or body hair, thinning of hair on the scalp, acne, and weight gain (especially around the midsection). For many women, these symptoms can lead to depression, anxiety, and body insecurity. If not well managed, PCOS increases the risk of developing other diseases such as type 2 diabetes, dyslipidemia, metabolic syndrome, cardiovascular disease, and endometrial cancer. Its symptoms can be attributed to two underlying issues: High levels of androgens (male sex hormones, ie. testosterone) High levels of insulin (a hormone that transports glucose, our body’s main source of fuel, into our cells to be used for energy) How is PCOS diagnosed? PCOS is diagnosed when at least two of the three following things occur: Irregular periods or no periods. High levels of androgens in the blood and/or clinical symptoms to suggest high levels such as excess facial or body hair, scalp hair loss, acne. Polycystic ovaries confirmed by ultrasound. It often begins in adolescence, sometimes first noticed as issues with the menstrual cycle, weight gain or severe acne, other times it’s not picked up until women experience difficulties becoming pregnant. Treatment for PCOS There’s no cure for PCOS at this time and treatment depends on the symptoms and expressed concerns of each individual. Some medications like metformin and birth control are often prescribed by doctors for off-label use (meaning they’re approved for other conditions but have shown to have benefits for PCOS as well). The most common advice given to women with PCOS is to lose weight. As a Dietitian, I know how damaging this advice can be for all women, regardless of their health condition. Weight loss can be difficult and there’s a lack of research to support the long-term effectiveness of any one diet. Not to mention the number of negative physical and psychological impacts that diet cycling (on and off dieting) can have on women. Rather than focusing on weight per se, our approach is to focus on building healthy habits and behaviours that will help women incorporate a style of eating that works best for them while keeping in mind specific nutritional recommendations for PCOS.  What are the specific nutrition recommendations?  There is no one best diet for PCOS, but there are a few key things to consider: Eat more low glycemic index carbohydrates. Eat enough protein and more plant-based protein. Eat more anti-inflammatory foods. Low Glycemic Index (GI) Carbohydrates The glycemic index (GI) is a scale that ranks a carbohydrate-containing food (ie. grains, fruits, starchy vegetables, milk, yoghurt) from 0 – 100 based on how much it raises blood sugar levels. Foods that are high GI (70-100) like white bread, sugar, candy, and other sweets are quickly absorbed and digested, resulting in a quick rise in blood sugar. Whereas low GI foods (0-55) are slowly digested and absorbed, resulting in a gradual rise in blood sugar. Following a low GI diet has been shown to be beneficial for women with PCOS. The main reason for this suggestion has to do with insulin levels. As I mentioned above, insulin levels tend to be higher in women with PCOS. Insulin is a hormone that’s released anytime carbohydrate-containing foods are consumed. Its job is to pick up sugar from the bloodstream and transport it into the cells where it can be used as fuel for energy. Similar to diabetes, the issue that we see in women with PCOS is the cells become resistant to insulin. This means the body has a hard time getting sugar into the cells to be used for energy. When this happens, it triggers the release of even more insulin, resulting in hyperinsulinemia or high levels of insulin in the blood. This contributes to many symptoms associated with the condition such as intense cravings, weight gain, and also leads to even more production of androgens (testosterone). Studies have found that eating a low GI diet improved insulin sensitivity which further improved menstrual regularity in women with PCOS . What are some ways to include more low GI foods? Swap white bread products for whole wheat. Swap low-fibre, processed breakfast cereals for high-fibre options like steel-cut oats or bran cereal. Eat fruits like berries, apples, and oranges. The important piece to remember here is that we’re not cutting carbs out; we’re merely changing the quality of carbs that you do eat. Eating Enough Protein Intense cravings, especially for carbs, is a common experience among women with PCOS and this has to do with the elevated insulin levels. So the key here is to eat in a way that doesn’t cause a large spike in blood sugar (resulting in a similar spike in insulin). In addition to eating low-GI and high fibre foods, eating enough protein throughout the day also helps by slowing digestion (as well as the release of insulin) and managing feelings of hunger between meals.  The type of protein also comes into play here. Plant-based proteins like beans, lentils, chickpeas, as well as some fish sources may be more beneficial than animal proteins (chicken, turkey, red meat) when it comes to ovulatory infertility. Eating more plant-based proteins is a common recommendation these days as we continue to learn about their contribution to overall good health. This doesn’t mean you need to eat a strict vegetarian diet, but try adding in some vegetable protein where you see fit. For example, adding cooked lentils to your bolognese sauce or swapping chicken for tofu in your next stir-fry or power-bowl. How much protein is enough?  Getting enough protein doesn’t need to be too complicated. You’re likely already eating enough overall, however, sometimes people tend to eat most of their protein within 1 or 2 meals rather than spread evenly throughout the day, which is more ideal. Adding a source of protein at each meal, about a quarter of your plate or the size of your palm for meat, chicken, or fish and incorporating a protein with a carb (ex. hummus and crackers) at snack times is generally enough. Of course, everyone has different needs but eating this way is a safe bet for most people.   Anti-inflammatory Diet Along with high insulin and androgen levels, PCOS is also characterized by the presence of low-grade inflammation. These three factors (high insulin, androgen, and inflammation levels) cycle off each other creating the underlying physiological processes observed in PCOS. There are some eating patterns that are considered anti-inflammatory, like the DASH (dietary approaches at stopping hypertension) and the Mediterranean Diets. Both of these diets have been heavily researched for their cardiovascular and anti-inflammatory benefits and are well known to be heart-healthy styles of eating. Although there isn’t nearly as much research looking at these diets and PCOS specifically, there are some studies that show they may be helpful. In one study it was found that among the women with PCOS, those who scored lower on a scale measuring adherence to the Mediterranean Diet presented with worse PCOS symptoms (higher testosterone and inflammation levels). Another study showed that women who ate according to the DASH diet ended up with lower levels of androgens as well as other improvements relevant to PCOS. I will say, the studies I’ve read are not perfect and they do not prove that eating this way will lead to resolved symptoms, however, they do provide some direction when it comes to improving menstrual regularity, testosterone levels, and markers of inflammation. Which foods are considered anti-inflammatory?  It’s not necessary to follow the Mediterranean or DASH diet specifically but it is a good idea to incorporate some of the anti-inflammatory foods that they recommend. This includes foods like fatty fish, nuts, seeds, avocados, and olive oil which are all sources of healthy fats. Fruits like berries and vegetables such as kale or spinach are all sources of antioxidants which help fight inflammation. Fibre can also be helpful to combat inflammation, so including whole grains and legumes like lentils and chickpeas are also beneficial.  Like almost all nutrition advice, it essentially comes down to eating a balanced diet; one that is rich in vegetables, fruits, whole grains, fibre, healthy sources of fat and protein, and limiting (but not excluding) foods high in added sugars, saturated and trans fats. It’s important to point out that a number of other factors will also impact inflammation levels like physical activity, sleep, and stress.  Putting it all together. Although I talked specifically about why eating low-GI carbs, anti-inflammatory foods, and adequate protein are all important for PCOS, the advice itself is not too far off from general healthy eating recommendations. This means a PCOS diagnosis doesn’t necessarily require a diet overhaul or restrictive eating behaviours in any way but understanding how certain foods can impact your body specifically with PCOS can help manage your specific symptoms. So really, the takeaway here is that there is no one best way of eating for PCOS, but rather a number of things you can add to your diet to help manage symptoms depending on your specific case. Because no two women experience PCOS the same, working with a registered dietitian to find an individualized approach to healthy eating and managing symptoms can be extremely helpful.  Whether you’ve recently been diagnosed with PCOS or have been managing it for years, know that you don’t have to navigate it alone. A registered dietitian can help you understand how food impacts your hormones, energy, and overall well-being — without rigid rules or restriction. Our approach focuses on balanced nutrition, helping you build sustainable habits that support your body and your goals. To learn more about our nutrition services for PCOS , or to book a free 15-minute discovery call with a registered dietitian, we’d truly love to hear from you. 💛 For more information on PCOS check out the links below: www.pcosnutrition.com www.jeanhailes.org.au www.pcoschallenge.org www.pcosaa.org References: Azadi-Yazdi M, Karimi-Zarchi M, Salehi- Abargouei A, Fallahzadeh H,  Nadjarzadeh A. Effects of Dietary Approach to Stop Hypertension diet on androgens, antioxidant status and body composition in overweight and obese women with polycystic ovary syndrome: a randomised controlled trial. J Hum Nutr Diet. 2016. doi: 10.1111/jhn.12433. Barrea L, Arnon A, Annunziata G, Muscogiuri G, Laudisio D, Salzano C, Pugliese G, et al. Adherence to the Mediterranean diet, dietary patterns and body composition in women with polycystic ovary syndrome (PCOS). Nutrients. 2019;11: 2278. doi: 10.3390/nu11102278. Barrea L, Marzullo P, Muscogiuri G, Di Somma C, Scacchi M, Orio F, Aimaretti G et al. Source and amount of carbohydrate in the diet and inflammation in women with polycystic ovary syndrome. Nutr Res Rev. 2018;31(2): 291-301. doi:10.1017/S0954422418000136. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Protein intake and ovulatory infertility. Am J Obstet Gynecol. 2008;198(2):210e1-210e7. doi: 10.1016/j.ajog.2007.06.057. Faghfoori Zeinab, Fazelian Siavash, Shadnoush Mahdi, Goodarzi Reza.Nutritional management in women with polycystic ovary syndrome: A review study.Diabetes and Metabolic Syndrome: Clinical Research and Reviews  http://dx.doi.org/10.1016/j.dsx.2017.03.030 Kalgaonkar S, Almario RU, Gurusinghe D, et al. Differential effects of walnuts vs almonds on improving metabolic and endocrine parameters in PCOS. Eur J Clin Nutr. 2011;65, 386–393. Marsh KA, Steinbeck KS, Atkinson FS, et al. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92, 83–92. Monash University. (2018). International Evidence Based Guideline for the assessment and management of polycystic ovary syndrome 2018. Retrieved from: https://www.monash.edu/medicine/sphpm/mchri/pcos/guideline Salama AA, Amine EK, Salem HA, Abd El Fattah NK. Anti-inflammatory dietary combo in overweight and obese women with polycystic ovary syndrome. North Am J Med Sci. 2015;7:310-6. doi: 10.4103/1947-2714.161246  Yang K, Zeng L, Bao T, Ge J. Effectiveness of omega-3 fatty acid for polycystic ovary syndrome: a systematic review and meta-analysis. Reprod Biol Endocrin. 2018;16:27. doi: 10.1186/s12958-018-0346-x Written by: Maggie Assaff, RD Last Updated: October 15, 2025

The advice ‘ eat all foods in moderation’  might not be the popular opinion these days; it’s probably not as exciting as me telling you to cut out carbs for success but it’s actually proven to be more successful in the long-run than any fad diet based on restriction.  There’s an overwhelming amount of nutrition information on the internet and with social media, these days it’s so easy to get sucked into some new and exciting fad diet promising you positive results. Although usually well-intentioned, a lot of these diets are not backed by science, are lacking any long-term results, and many times can end up doing more harm than good.  Take It Back to the Basics: Focus on Food First. Before you can start getting into any nitty-gritty details of enhancing your diet with supplements or extra products, which may have their time and place, it’s so important that first and foremost you’re meeting your basic nutrition needs. This means focusing on food first. You know the phrase ‘you can’t outrun a bad diet’? … Well, you can’t really supplement or juice away a bad diet either.  The value placed on adequately fueling the body is so underrated in our society. Taking the focus off of restriction and on to nourishing the body is an essential first step to healthy eating. When it comes to food, we need to start by looking at what we can include rather than what we can eliminate. When you’re missing out on key nutrients, it makes it super hard for your body to do its job and for you to feel your best. For example: Without enough fat in the diet, you can miss out on absorbing key vitamins such as vitamin D. Proteins not only help build your muscles but also, once broken down and absorbed, are the building blocks for essentially every cell in your body. Carbohydrates are your body’s main source of energy — theres’s a good chance you aren’t going to feel energized and well when your body is missing its main source of energy So How Do You Know If You’re Eating Enough of the Right Foods?  Simply put, eating a variety of foods from all food groups is key to healthy eating. Eating this way puts you on track to getting in a good mix of nutrients and ensures you’re likely not over or under eating any one nutrient. Also, when your body takes in vitamins and minerals from foods it’s less likely to reach unsafe levels compared to supplement forms. My approach is always to focus on the big picture  when it comes to nutrition. A few days or weeks of eating more than usual take-out or convenience food isn’t going to make or break your health, the same way that making poor diet choices consistently isn’t going to be fixed by taking a multivitamin. This band-aid approach just simply does not work.  Enjoy What You Eat! As important as it is to eat a variety of foods, it’s equally as important to eat a variety of foods that you actually enjoy . Adding stress from overthinking or eating foods you dislike for anticipated health purposes is counteractive. So although I encourage you to be open-minded, to try new foods and cooking methods, you won’t get very far if you’re not actually enjoying your meals.  So if you’re someone who tends to focus on all the foods you need stop eating in order to be healthy, my advice to you is to switch your thought process and start thinking about all the foods you can include.  Build a Healthier Relationship with Food Through Intuitive Eating At the heart of balanced nutrition is learning to trust your body again — to listen to your hunger, honor fullness, and find joy in eating without guilt. This is what intuitive eating is all about. It’s not about perfection or restriction, but about creating a kinder, more peaceful relationship with food. Working with a registered dietitian can help you feel supported and confident on this journey. Together, we can help you: Let go of dieting rules and food guilt Feel nourished and energized through balanced meals Reconnect with your body’s natural signals and needs Our approach is rooted in compassion, understanding, and evidence-based care. We meet you where you are — no judgment, no quick fixes, just real support to help you feel your best. To learn more about our nutrition and intuitive eating services , and to connect with one our our compassionate registered dietitian , you can book a free 15-minute discovery call . We’d truly love to hear from you. 💛 Written by: Maggie Assaff, RD and Marie Potvin-Hubert, RD Last updated: October 15, 2025

So, you typed “nutritionist near me”  into Google (welcome, you’re not alone—tens of thousands of Canadians do every month). You were probably hoping to find a qualified professional who can help you eat better, feel energized, or maybe finally figure out what to make for dinner besides toast. But here’s the catch: in Canada, the term nutritionist  doesn’t always mean what you think it does. In some provinces, anyone—even your neighbour who read one blog post about kale—can call themselves a nutritionist. In others, “nutritionist” is a protected title, reserved for highly trained nutrition experts. Confused yet? Let’s break it down. Nutritionist vs. Dietitian: What’s the Big Difference? Registered Dietitian (RD or RDN): Completed a bachelor’s or master’s degree in nutrition sciences. Completed supervised practical training (internship or practicum). Passed a national licensing exam. Regulated by a provincial college (just like nurses, doctors, and physiotherapists). Must keep up with continuing education to stay registered. In provinces like BC, Alberta, and Ontario, only RDs can legally use the title “dietitian.” Nutritionist: In some provinces (like Quebec and Alberta), “nutritionist” is a protected title. This means only a Registered Dietitian can use the word nutritionist. To make it easy to remember dietitian = nutritionist in Quebec and Alberta. In others (like Ontario, BC, and most of Canada), anyone  can call themselves a nutritionist. That could mean a highly educated professional… or someone with zero training. If you are wondering what are the protected terms in your provinces, you can visit this great article by Dietitians of Canada  that will indicate which terms (ie Dietitian, Dietitian-Nutritionist) is regulated in your province. Pros and Cons of Each Title Registered Dietitian (RD) Must complete at least a bachelor’s degree in food and nutrition sciences  (many also complete a master’s degree). Required courses include advanced human nutrition, biochemistry, physiology, medical nutrition therapy, food service management, and more. Complete a supervised internship program  (typically 1,250-1,500 hours of  training in hospitals, community programs, and food service organizations). Pass a national licensing exam  through the regulatory body. Must register with their provincial college of dietitians (similar to how doctors and nurses are regulated). Must complete continuing education every year to maintain registration. In provinces like BC, Alberta, and Ontario, only RDs can legally use the title “dietitian.” Nutritionist (non-regulated provinces) May offer wellness coaching and general healthy eating support Sometimes less intimidating for people nervous about healthcare settings Training can vary—some are highly qualified, others may have no formal education Not covered by insurance No regulatory body = less accountability But Wait, Can anyone really be a nutritionist? Here’s where it gets tricky. In provinces like Ontario and BC, anyone  can call themselves a nutritionist. No degree required. No training. No regulatory body to protect the public. Think of it this way: let’s say you’re dealing with a heart health issue. Would you rather get advice from your neighbour who once read an article about chia seeds… or from a professional who spent years studying nutrition, medicine, and disease management? Sure, the pedestrian on your street might have plenty of enthusiasm and “secret smoothie recipes,” but when your health is on the line, enthusiasm is no substitute for expertise. That’s not to say every self-titled nutritionist is unhelpful—some do have valuable knowledge. But because there’s no regulation, there’s no guarantee. It’s a bit like hiring someone to fix your car just because they really love cars.  Sometimes it works out. Other times… not so much. Why Does This Matter for You? When you search for a “nutritionist near me,” you’re probably not thinking about regulations—you just want help with food, health, or weight. But it’s important to know that who you choose matters . A Registered Dietitian  ensures you’re getting evidence-based, safe, and effective advice. Whether you’re managing diabetes, planning meals for your baby, or just trying to eat better without giving up dessert, an RD can help. Because Registered Dietitians are regulated , it means there’s a professional college or regulatory body in place to protect the public . This system ensures that dietitians meet strict education standards, follow an ethical code of conduct, and maintain up-to-date knowledge. When you work with a Registered Dietitian, you can trust that the advice you receive is grounded in science and that your health and safety are always the top priority. Takeaway In some provinces, “nutritionist” = “dietitian.” In others, “nutritionist” might mean anything. A Registered Dietitian  is always a safe bet if you want qualified, regulated nutrition care. So, the next time you’re searching for a “nutritionist near me” in Canada , know that the best way to get trustworthy support is to look for the RD designation. And if you landed here because you searched for “nutritionist near me”—congratulations, you found a Registered Dietitian! Let us help! At MA Nutrition Consulting , your health and nutrition are our priority. Our team of Registered Dietitian Nutritionists provides expert, evidence-based guidance to help you feel your best — whether your goal is improving energy, managing a health condition, or simply building a balanced, sustainable relationship with food. Book a Free 15 minutes discovery call with one of our nutrition experts today! References: Dietitians of Canada; The Integrated Competencies for Dietetic Education and Practice: https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/ICDEP-April-2013.pdf?ext=.pdf Dietitians of Canada: The difference between a dietitian and a nutritionist: https://www.dietitians.ca/About/Learn-About-Dietitians/The-difference-between-a-dietitian-and-nutritionis College of Dietitians of Ontario: Protecting the Public : https://collegeofdietitians.org/public/ Written by: Marie-Gabrielle Potvin-Hubert, RD and Andrea Toole, RD. Last updated: October 8, 2025

Starting your baby on solid foods can seem like a huge mountain to climb. With loads of  different information out there, it can be difficult to know where to start. When getting started, there are a number of things to take into consideration such as identifying signs of readiness for solid foods, choosing the best first foods, knowing how much to feed baby, and important nutrients specific to baby’s developmental growth. Below we will provide an overview of these key points to help guide you and your baby as you make this exciting transition to solids.    How Can I Tell If My Baby is Ready for Solid Foods?  There  are a few defining signs to look for that will tell you when your baby is developmentally ready to be introduced to solid foods.   Typically, these signs start to appear between 4-6 months, but this can vary between babies. The most telling signs that your baby is ready to be introduced to solids are:  ✓ Increased coordination (baby bringing toys to their mouth, for example).  ✓ Can control their head and neck by themselves.   ✓ Showing interest in food that you or someone else may be eating (opening their mouth when food is present, reaching for food when it is offered).   ✓ Can sit in an upright position with or without support.   ✓ They can move the food from front to back of the mouth to swallow.   ✓They can let you know when they don’t want food by turning their head away.  What are Good First Foods for Babies??  It’s important to know that there are many ways of introducing solids to your little one. Food and eating practices vary across cultures and even between households so the foods you choose to start with may be different from that of which others may choose. That being said, there are some guidelines to keep in mind when starting out.  Because babies begin to deplete their iron stores at around 6 months, first foods should be iron-rich. Examples of iron rich foods are cooked meat, chicken, fish, beans, lentils, eggs, or iron-fortified infant cereal.  Whether you are preparing homemade food or purchasing commercial baby food from the store, it is best to avoid added salt or sugar.  Based on your comfort and preference, you can choose to start with a variety of textures (pureed, mashed, or lumpy) and/or soft-finger foods.  Some good foods to start with are: Meats, poultry, or fish Eggs Beans and legumes like lentils, kidney beans, chickpeas. Tofu  Vegetables like potatoes, sweet potato, green peas, broccoli, cauliflower, etc. Fruits like strawberries, mango, avocado, papaya, etc.  Iron fortified infant cereal  What Nutrients are Important for Babies?  Iron   Iron is an important mineral that helps move oxygen throughout the body. It is an essential nutrient for healthy growth and development. During the third trimester, babies accumulate enough iron to last them the first 6 months of life. At around 6 months, baby’s iron stores begin to decrease and their daily iron needs jump from 0.27 mg to 11 mg per day. After these first 6 months, it is important to ensure that your baby is receiving enough iron through  food. Foods that contain higher levels of iron include   poultry and  red meat, fish, eggs (especially the yolk), beans, lentils, tofu, and fortified cereals and grains. Vitamin D  Vitamin D plays a significant role in the healthy growth and development of babies’ bones, teeth, and immune system. It does this by helping the body absorb calcium, which is essential for strong bones and overall infant nutrition. Because vitamin D for babies is difficult to get in adequate amounts through food alone, it’s recommended that breastfed infants receive a daily supplement of 400 IU. Vitamin D supplements for babies are commonly available in liquid drop form. Babies who are fed infant formula typically do not need additional vitamin D. Zinc   Zinc is an especially important nutrient for immune function and growth. After birth, levels of  zinc in breastmilk are high but begin to decline during the following months. By 6 months of age, it is necessary to get additional zinc from food to meet baby’s needs. Zinc is found in many of the same foods as iron, such as beef, chicken, beans, chickpeas, and eggs.  Omega-3 Fatty Acids  Omega-3 fatty acids are essential fatty acids, meaning the body cannot produce them in adequate amounts naturally so we must get them from food or supplement sources. Omega-3’s are especially important when it comes to baby’s brain growth and development. Foods rich in omega-3 include fatty fish like salmon, trout, mackerel, ground flaxseeds, chia seeds, and walnuts.  How Much Food Does Baby Need When Starting Solids? Breastfeeding and/or formula feeding will still be the main source of nutrition for your baby from 6–12 months. During the first 2 months of introducing solids, complementary foods and will likely only account for about a fifth of baby’s total energy needs; meaning they will be getting most of their nutrition from breastmilk and/or infant formula. When you’re serving your baby purees, soft-finger foods, or iron-rich foods, it’s important to remember that they will not be eating much, and that’s okay. As long as your baby continues to grow adequately, you can rest assured that they are getting enough nutrition for healthy development. If you are having serious concerns about your baby not getting adequate nutrition and energy, consult a healthcare  professional.  Depending on your baby’s appetite, you can start by serving a small portion  (1-2 tablespoons) 1-3 times per day and look for signs of hunger and fullness to let you know when your baby has had enough. As your baby becomes more familiar with solids, you can increase the number of meals to 3-5  times a day depending on your baby’s appetite.   Signs can vary between babies, but here are some common indications that your baby is full: They are showing less interest in food than usual.  They close their mouth or turn their head away when food is offered.  They are making hand movements or sounds indicating that they no longer want food.  Setting up an eating schedule and serving meals in a structured manner will help your baby develop routine with eating. Remember as the parent you are responsible for when and what baby eats, and baby is responsible for deciding how much and if they want to eat at all.  Final Words tarting solids is an exciting time and just like anything that is new, it can also be a little scary. What’s key to remember is that there is no one right way of feeding your baby, and you will find that what works best for you may not be what works best for everyone else. At the end of the day, what’s most important is that you make the choices that feel right for you and your family. If you have questions about introducing solids, first foods for babies, iron-rich purees, or baby-led weaning, our registered dietitian nutritionists  and experts in pediatric nutrition  are here to help. Leave us a comment below or contact us  to get personalized guidance and support from professionals specializing in infant and toddler nutrition. References  Center for Disease Control and Prevention. (2021). Food and Drinks for 6 to 24 Months  Old. https://www.cdc.gov/nutrition/InfantandToddlerNutrition/foods-and-drinks/index.html   Government of Canada. A Joint Statement Health Canada, Canadian Pediatric Society,  Dietitians of Canada and Breastfeeding Committee for Canada. (2015). Nutrition for healthy  term infants: recommendations from birth to six months. https://www.canada.ca/en/health canada/services/canada-food-guide/resources/infant-feeding/nutrition-healthy-term-infants recommendations-birth-six-months.html#a12.10 Not sure where to start when introducing solids to your baby? Let us help! At MA Nutrition Consulting , caring for your baby’s nutrition is our specialty. Our registered dietitian nutritionists  provide expert guidance on first foods, iron-rich purees, and safe feeding practices. We help make introducing solids simple and stress-free, with personalized support for your family’s needs. Want to learn more or get expert guidance? Contact our team of pediatric nutrition experts today ! Written by: Maggie Assaf, RD and Marie-Gabrielle Potvin-Hubert, RD. Last updated: October 8, 2025