Happy New Year!

One of the first nutrition-related articles I read in 2025 was a Newsweek article entitled: “Food Trends to Embrace in 2025, According to Scientists”. That title caught my interest, as in addition to my nutrition certification as a Registered Nutritional Therapist, I have a Bachelor of Science, so I wanted to learn what the scientists had to say.

The article started with these statements from two different scientists:

In 2025, it’s time we take a hard look at what we’re eating, prioritize whole food and stop being swayed by marketing tactics that put profit over our health.

and

The evidence is clear: the food we eat has a profound impact on our health. A diet low in fiber and high in unhealthy, heavily processed foods is linked to insulin resistance, increased inflammation and an elevated risk of conditions like type 2 diabetes and cardiovascular disease.

I wholeheartedly agree with all of that!

I thought it would be interesting to share the trends listed in the article with you, as well as my two cents worth related to each one, so in no particular order, here they are.

Trend #1: Stop Worrying About Getting Enough Protein

My two cents: I agree! Unless you are a body-builder, you’re likely getting enough protein (textbook for the average adult is 0.8 grams of protein per 1 kg of body weight). Chances are you may even be getting too much protein, especially if you regularly use protein powders. Too much protein can cause health issues, including putting a burden on your kidneys. An easy rule-of-thumb is to make your breakfast, lunch, and dinner plates ¼ protein, whether that be a grass-fed/pastured/free-range/wild-caught animal-based protein, or a WHOLE food plant-based protein (avoid the fake meats and other highly processed products). Eggs are a super star when it comes to protein bioavailability! Confused about all the different kinds of eggs out there? Check out this blog I wrote that’s all about eggs!

Trend #2: Try Some Gut-Healthy Drinks.

My two cents: I agree! Try some kombucha for a delicious and refreshing drink that will support your gut health. Gut health isn’t just about supporting your digestion – it’s about supporting overall health, both mental and physical. Our gut is the boss of us! It’s easy and fun to make your own kombucha. Find out how I make my own by clicking here.

Trend #3: Veganism or the Carnivore Diet

My two cents: There isn’t one way of eating that is right for everyone; however, most folks would benefit from eating more whole, natural plant-based foods, especially more vegetables. Beware of fake animal-based products (e.g. immitation meats, dairy, eggs, cheese) as many are highly processed and contain a lot of unhealthy ingredients. In the end, many of these pseudo-animal-based products offer little benefit and could even do more harm than good. You don’t have to become vegan or vegetarian to be healthy; in fact, some people who become vegan or vegetarian do not do it in a healthy way and end up becoming deficient in some very important nutrients, in particular vitamin D and vitamin B12. Strive for 5 to 7 servings of vegetables a day and/or strive to make ¾ of your lunch and dinner plate vegetables. Veggies are loaded with fibre and powerful health-boosting nutrients that are foundational to overall health.

Trend #4: Reduce Ultra-Processed Foods (UPFs)

My two cents: I agree! The article states that “Over 60 percent of our diets consist of UPFs, which are linked to increased disease risk, including obesity, type 2 diabetes and even brain disease and dementia. Cutting back on UPFs can help reduce metabolic disease and heart disease, the two biggest killers.”

If you buy packaged foods, it’s critical to read and understand the nutrition and ingredient labels, and choose minimally processed packaged foods with few ingredients listed. For example, a healthy yogurt only needs two ingredients: whole milk and bacterial cultures. If there are ingredients listed that you’ve never heard of before or that you’d be more likely to find in a science lab than in the average kitchen, think twice about putting that product in your grocery cart. Packaging claims such as ‘natural’, ‘organic’, ‘gluten-free’, ‘non-GMO’, mean nothing if the product is also full of unhealthy ingredients. At the VERY least, avoid excess sugar (note that 4 grams of sugar = 1 tsp) and highly processed oils, including vegetable, corn, soy, cottonseed, safflower, sunflower, and canola (to name a few).

Trend #5: Intermittent Fasting Has Real Benefits

My two cents: It depends, and it’s not for everyone. The research I’ve read on it suggests it still isn’t conclusive, and that more needs to be done. Some folks think intermittent fasting means you can eat whatever you want if you restrict your eating to an 8-hour window. That is absolutely FALSE. You still have to make healthy choices. In my opinion, one issue is that most folks eat their heaviest meal, supper, way too late in the day. The process of digestion takes A LOT of energy, and when we’re sleeping the majority of our energy should go towards cleansing and repairing our cells and tissues, not towards the process of digestion.

My nutrition mentor who is now 102 years old, always said to eat breakfast like a king, lunch like a prince, and supper like a pauper. By eating most of your calories earlier in the day, you have the entire day to use/burn them. I guess I have been intermittent fasting for decades without knowing it, as I usually start my day by eating breakfast (breakfast = break the fast from a night of not eating) around 7:30am/8:00 am and end my day by eating dinner around 5:30pm/6:00pm. That equates to around 14 hours of ‘fasting’.  Personally, I would suggest that before you think about intermittent fasting, you should think about whether or not you’re making healthy food and beverage choices throughout the day regardless of what your ‘eating window’ is.

Trend #6: Swap snacks for healthier options such as nuts, seeds, and whole fruits, and eat them earlier in the day to support metabolic health.

My two cents: I agree! I’m not sure what kind of ‘snacks’ they are talking about swapping out, but if they come from a vending machine or your local popular coffee shop … you can imagine that a change to nuts, seeds, and whole fruits is a good step.

Trend #7: Add rye bread, kimchi, sauerkraut, mushrooms, nuts, seeds, extra virgin olive oil (EVOO), and dark chocolate to your diet.

My two cents: I found it funny that some of these foods were listed as ‘trendy’ as they’ve all been around for centuries. Regardless, the most important two words in nutrition are VARIETY and MODERATION, so while there is nothing wrong with any of the foods listed in this trend, here are a few things to consider.

Rye bread – I’m not sure why rye bread was specifically mentioned. It’s not gluten-free and there are breads that are healthier than rye bread. I’m not going for this one. I’ll stick to the occasional slice of sour dough or sprouted grain bread. Which one is better? Click here to learn more.

Kimchi & sauerkraut – Both are made with cabbage, which is loaded with health boosting nutrients. If properly fermented, these foods are a great source of probiotics. It’s super easy to make your own sauerkraut. Here’s a video where I show you how!

Mushrooms – Different mushrooms offer different health benefits. Instead of always going for the more popular ones, including button and portobello mushrooms, try those that research suggests offer a bigger health-boosting punch such as shiitake, maitake, oyster, and lion’s mane.

Nuts & Seeds – Variety and moderation is key, as is choosing raw and unsalted varieties. Check out this blog to learn more about maximizing the health benefits of nuts.

EVOO – EVOO is generally considered to be heart-healthy, but not all olive oils are created equal and many on the grocery store shelf are faking it! Click here if you’d like to know how to shop for the best EVOO.

Dark chocolate – I LOVE dark chocolate and eat a little piece of it almost everyday. Some studies say that craving dark chocolate is a sign of a magnesium deficiency. Go for dark chocolate that is at least 70% cocoa and be aware that overindulging can be a problem due to the potential presence of various heavy metals. You can learn more about that issue here.

Trend #8: Consult A Nutritionist

My two cents: Of course I agree! Full disclosure: This wasn’t mentioned in the article as a trend for 2025 but it should have been! While nutrition research is slowly improving, there is still a lot of contradictory information out there, including some that is just plain wrong and misleading. Also, believe it or not, social media is NOT your best source of evidence-based nutrition-related information. This year, why not get on the right track by having a consult with a Registered Nutritional Consultant, like yours truly, and save yourself a lot of wasted time, money, and effort chasing the latest and greatest trend.

Take control of what you can!

As children head back to school, one of the most critical tasks for parents is ensuring their kids have healthy, nutritious lunches. Proper nutrition is crucial for a child’s growth, development, and learning. A well-balanced school lunch can help keep kids be focused, energized, and ready to tackle their school day.

In this blog, we’ll consider some important nutritional considerations for school lunches and some creative ideas to help you pack meals that are both nutritious and appealing. I’ve also included a link at the very end so you can explore loads of fun, functional, and environmentally friendly lunch gear that kids (and adults!) will love!

Nutritional Considerations for School Lunches

While this blog is about school lunches, the following considerations apply to lunches packed for any age!

• Healthy Carbohydrates: Carbohydrates include vegetables, fruits, and grains. Strive to chose complex carbohydrates; that is, ones that are in their whole/unprocessed form, for example, a mix of fresh berries versus a sweetened pre-packaged berry puree. When it comes to grain products such as breads, wraps, and crackers, choose those made with whole grains, ancient grains, and sprouted grains. Beware that ‘whole wheat’ does NOT equal whole grain. Make sure you read the ingredient labels, as food manufacturers can make a ‘made with whole grains’ claim even when the product isn’t primarily made with whole grains. Consider alternatives to wheat, such as quinoa, buckwheat, amaranth, oats, and millet.
• Healthy Proteins: Kid’s growing bodies need good sources of protein. These include poultry, beef, fish, eggs, beans/legumes, nuts and seeds (and their butters), and organic, whole fat, PLAIN yogurt. Did you know that a single-serving sized flavoured yogurt cup (or drink, or tube) may contain 5 or 6 teaspoons of sugar? YIKES!!! That’s one example of why you should ALWAYS read nutrition and ingredient labels (keep in mind that there are 4 grams of sugar in 1 teaspoon). Beware of protein powders – they are not always necessary – or healthy – and can cause issues if used in excess.
• Healthy Fats: Fats are critical to the development of the brain, neurotransmitters, and hormones. Incorporate healthy fats from sources like avocados, coconuts, nuts, seeds, olives (and their oils), and eggs (the yolks are a great source of the brain-boosting nutrient choline). Cold-water fatty fish are an important source of brain-boosting omega-3 fatty acids. Remember the acronym ‘SMASH’ when it comes to fish high in omega-3s (Salmon, Mackerel, Anchovies, Sardines, Herring). Even some canned salmon counts! If your child won’t eat any SMASH, there are some great omega-3 supplements for kids available. Speak to a nutritionist … like yours truly. :)
• Limit Sugary Foods and Drinks: Sugary snacks and drinks can lead to energy spikes and crashes, affecting concentration and behavior, and a whole host of other health issues.
• Hydration: Brains and bodies are made primarily of water, so don’t forget about hydration for optimal brain and body health. Water is the best choice to keep kids hydrated throughout the day. Pack a fun refillable water bottle to encourage drinking throughout the day. You can flavour water with fresh squeezed lemon and lime juice, fruit and/or veggie slices, fresh mint, cinnamon sticks, or ginger slices if that would make it more appealing. There are also many fruits and vegetables that are very high in water.
• Balance: The ideal school lunch includes a balance of carbohydrates, proteins, and fats. Carbohydrates provide energy, proteins support tissue growth and repair, and healthy fats are essential for healthy brain development and function. They work synergistically, so ensure you include sources of each in lunches and snacks.
• Variety: Did you know that most people eat the same 12 to 15 foods every day? Make sure you consider variety, for example, with a rainbow of colours for fruit and veggie choices. The colours/pigments of fruit and veggies says something about the nutrients they contain; therefore, a variety of colour ensures that children get a broad spectrum of nutrients. Here’s a simple example: instead of always buying red apples, buy yellow and green ones too!

Turning Strategy Into Action!

So, how do you turn the above nutritional considerations into appealing lunches? Below are a few ideas for you! Note that you should always check with your child’s school regarding any restricted foods (e.g. tree nuts, eggs). The list can vary by school board and even by school, so make sure you are informed.

• Turkey and Avocado Wrap/Sandwich/Pocket: Whole grain or sprouted grain tortilla/sandwich/pocket filled with roast turkey, avocado slices, tomato slices, lettuce or spinach, and a sprinkle of cheese. Pair with carrot and celery sticks and a small apple.
• Greek Yogurt Parfait: A parfait layered with whole fat, organic Greek yogurt, mixed berries, granola, and a drizzle of honey makes a great snack.
• Quinoa or Green Salad Bowl: Cooked quinoa or any green leafy salad mix, topped with diced cucumbers, shredded carrots, cherry tomatoes, black beans, (or any veggie your eater enjoys!) and a light vinaigrette. Pre-washed salad mixes and pre-made salad dressings are super handy in this case. Click here to check out my favourite home-made salad dressing.
• Veggie and Hummus Sandwich: Whole grain or sprouted grain tortilla/sandwich/pocket with hummus, layered with sliced cucumbers, tomatoes, bell peppers, and leafy greens. Or skip the ‘sandwich part’ and have veggies and whole grain or sprouted grain crackers with hummus. Add a side of multi-coloured grapes.
• Chicken and Veggie Skewers: Cooked chicken pieces (left over from a dinner) and colorful veggies on skewers. Serve with a side of brown rice or quinoa and pineapple chunks.
• Pita Pockets with Tzatziki: Whole grain or sprouted grain pockets stuffed with shredded chicken or beef or fish, lettuce, tomatoes, and a dollop of tzatziki sauce. Pair with a handful of trail mix.
• Homemade Mini Pizzas: Whole grain or sprouted grain English muffins topped with tomato sauce, mozzarella, and various veggies like bell peppers, mushrooms, and spinach. You can make these ahead in a toaster oven and freeze them. Kiwi slices on the side.
• Cheese and Veggie Quesadilla: Whole grain or sprouted grain tortillas with cheese and a mix of veggies like bell peppers and tomatoes. Serve with salsa for dipping and a side of mixed berries.
• Nut/Seed Butter and Banana Sandwich: Whole grain or sprouted grain spread with a nut/seed butter and sliced bananas. Add a side of mixed berries.
• Leftovers from Dinner: Cook a bit extra for dinner as dinner leftovers can be a quick and nutritious packed lunch. Invest in a thermos and other functional lunch gear (link provided in next section).

Bonus Tips

• Involve Your Child: Let your child help in choosing and preparing their lunch. This involvement increases the likelihood they’ll eat and enjoy their meal.
• Keep It Fun: Use cookie cutters to shape sandwiches, make veggie and fruit skewers, include dips to make eating veggies more interesting, and include a note or fun fact to brighten their day.
• Plan Ahead: Prepare lunches the night before to avoid morning rushes. Prepping, including batch cooking on weekends (e.g. roast several chicken breasts and slice them up for use in sandwiches or to top salads), can also save time during the week.
• Be Creative: Kids (and adults!) love bento boxes. There are loads of fun formats and designs. They are also really useful for kids who don’t like different foods touching each other or who would prefer to ‘build’ their own lunch. Click here to check out loads of great options for bento boxes and a ton of other lunch and snack gear! Fun fact: the photo below is from a lunch I packed for one of my daughters about 20 years ago!

By focusing on balance, variety, and creativity, you can pack lunches that nourish your child’s body and mind, setting them up for a successful and energetic day at school.

Proteins provide us with amino acids – the building blocks of life! From muscle maintenance, growth and repair, to immune function, to the production of crucial enzymes, neurotransmitters, and hormones, to so much more, protein’s importance to our health cannot be overstated.

With all the hype around protein – especially protein powders – you may be wondering how much you really need and what the best sources are. Keep reading to find out!

The Daily Dose: How Much Protein Do You Need?

The amount of protein you need depends on several factors, including your age, gender, and activity level. The good news is most people don’t need to chug protein shakes.

General Guidelines: According to research, most adults with minimal physical activity need around 0.8 grams of protein per kilogram of body weight per day.

Active Lifestyles: If you hit the gym regularly, you might need a bit more protein to support muscle growth and repair. Research suggest aiming for 1.3 grams of protein per kilogram of body weight.

Age Matters: Children and teenagers are growing machines, so their protein needs are also slightly higher. Pregnant and breastfeeding women also require an extra protein boost.

Note: I have provided a link to a Health Canada resource at the end of this blog for more details.

Protein Powerhouses: Where to Find Your Daily Dose

At the very beginning of this blog, I mentioned that proteins provide us with amino acids which are the building blocks of life. Without getting too “sciency” about it, although there are hundreds of amino acids found in nature, only about 20 amino acids are needed to make all the proteins found in the human body. Of these 20 amino acids, some are classified as ‘non-essential’, which means the body can make them from other substances, and some are classified as ‘essential’, which means the body cannot make them from other substances and must get them from food.

The more variety we have in our diet regarding the types of protein we eat, the more likely we’ll be to provide our body with all the amino acids it needs to keep us healthy. While protein powders may be helpful in some circumstances, they generally shouldn’t be used as a substitute for whole food sources of protein, which in addition to providing amino acids, provide many other important nutrients, such as healthy fats, healthy carbohydrates, vitamins, and minerals. Some protein powders/shakes contain substances that are far from healthy, including sugars, additives, preservatives, and thickeners that are known bowel irritants. Please read labels carefully!

Given the fact that you can find protein in a wide variety of animal-based and plant-based foods, meeting your daily protein requirements can be achieved by getting your protein from a variety of sources:

Animal-Based Sources: Lean meats, poultry, fish, eggs, and dairy products are all excellent sources of high-quality protein. Buy organic and grass-fed/pastured when possible. By the way, eggs score 100% on the protein bioavailability scale. Bioavailability refers to the percentage of a substance that enters the bloodstream and is available for ‘action’. Fun fact: two large eggs provide approximately 12 grams of protein!

Plant-Based Sources: Beans, peas, lentils, soy products such as tofu and tempeh (soy-based foods should be non-GMO and consumed in moderation), nuts, and seeds are all packed with protein. The key for vegetarians and vegans is to combine different plant-based sources to ensure they get all the essential amino acids. An example is combining brown rice with beans.

A Word of Caution: Too Much of a Good Thing?

While protein is essential, exceeding your daily needs isn’t necessarily better; in fact, studies suggest that excessive protein intake might put strain on your kidneys (particularly in individuals with pre-existing kidney conditions). This is because the kidneys are the main route for eliminating the toxic by-products of protein metabolism (e.g. urea/uric acid) from the body. Be kind to your kidneys! :)

Excess protein can also contribute to other health problems, including:

Bone health issues: While protein is essential for bone health, some studies suggest that excessive protein consumption may leach calcium from bones, potentially weakening them over time.

Nutrient imbalances: Focusing solely on protein-rich foods may lead to a deficiency in other essential nutrients found in fruits, vegetables, and whole grains.

The Takeaway: Balance is Key

While protein is undoubtedly essential for optimal health and function, balance is key! By incorporating a variety of protein sources into a well-rounded diet and paying attention to individual nutritional needs, you can harness the power of protein to support your body’s functions without falling into the pitfalls of overconsumption.

If you have any concerns about your protein intake, consult a health care professional, such as a Registered Nutritional Therapist (like yours truly).

FYI, I don’t fuss with counting grams or calories and simply aim for ¼ of my plate to be protein (and ¾ veggies … and a TBSP or so of healthy fat). If you prefer to get more detailed regarding protein requirements, here are a few references for you:

Click here for a resource that includes a list of protein-rich foods including grams per serving size.

Click here for Health Canada’s Dietary intake tables: Reference values for macronutrients.

Image credits: Generated with https://designer.microsoft.com/image-creator.