March is Nutrition Month
To mark Nutrition Month, we invited a few Land and Food Systems faculty, staff and students to give us their ideas for go-to meals, whether dessert is okay to eat, and ways they stay healthy.
Barbara Stefanska, Assistant Professor and Program Director, Food, Nutrition and Health
Is breakfast the most important meal of the day?
Definitely yes, however it is important to make it nutrient dense breakfast with some portion of proteins. One of the most beneficial approaches in nutrition is to divide your daily protein intake into three meals rather than have all proteins at dinner. In recent years, so called intermittent fasting has become popular where you do not eat for at least 16 hours within a 24-hour window. It allows your body to enter the fasting stage of the fed-fast cycle and utilize fat for energy. It is important to remember that you do not skip meals in the intermittent fasting approach. Instead, you eat all three meals within an 8-hour time window.
What’s your go-to weeknight dinner?
Always something cooked at home: rice with quinoa (by adding a bit of quinoa you get a complete set of proteins), legumes and fish (sometimes meat but non-processed). An easy-to-prepare dinner at home is always better that any restaurant food. Restaurant foods contain on average 10x more sodium than the same meal prepared at home.
Is it okay to eat dessert?
Definitely, however in moderation. Desserts impact our mood by increasing hormones that make us happy. However, at the same time they are high in fat and simple carbohydrates that should be kept in our diet at a moderate level. Desserts are also an important part of socializing!
What do you do to stay healthy?
I wish I do more. I know what to do but not always it is feasible: you need to eat well (nutrient dense foods), sleep enough (7-8 hr), exercise regularly (I do yoga and jogging plus resistance training that reduces inflammation in our body by stimulating release of anti-inflammatory molecules), and keep your stress at a low level (I try to work on how I react to what is happening).
Gordon Ly, Dietetics Educator, UBC Dietetics
Is breakfast the most important meal of the day?
This really depends on a person’s schedule, personal health history, and overall dietary intake. Breakfast can be a really good opportunity to fuel your body and start off your day with needed nourishment, but I wouldn’t categorize it as the most important meal. However, the research is clear for children: breakfast supports optimal learning and health – so for them, it is the most important!
What’s your go-to weeknight dinner?
I’ve been really into using frozen udon noodles (just needs to be heated in hot water) with either a broth-based soup (with veggies and protein of course), or stir fried with protein and veggies.
Is it okay to eat dessert?
Absolutely! I always encourage people to consider how they define dessert. Is it truly just another component of the meal? Does it have to be sweet? Does it add to the quality of your life? Everyone’s values will determine if dessert is right for them.
What do you do to stay healthy?
I try my best to incorporate balance in various aspects of my health – mental, physical, emotional, relational, and spiritual. Doing something most days that contributes to some aspect of these components is how I stay healthy.
Susan I. Barr, Professor Emeritus, Food, Nutrition & Health
Is breakfast the most important meal of the day?
It’s not clear where this idea originated, but some sources suggest that it came from Adelle Davis, an author who wrote books about nutrition for the lay public in the 1960s and 1970s. In one of her books, she wrote “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. However, no convincing scientific evidence was provided to support this statement, nor has more recent research demonstrated that breakfast is “the most important meal of the day”. Having said that, there are many good reasons to eat a healthy breakfast – but the same could likely be said for eating a healthy lunch, dinner and/or snacks.
What’s your go-to weeknight dinner?
A pasta casserole with lots of vegetables and some protein (e.g., salmon, chickpeas, cheese or some combination thereof) that can be reheated the next day.
Is it okay to eat dessert?
Absolutely! Dessert, like any meal or snack, can be both delicious and nutritious (e.g., fresh fruit with yogurt). But it’s also okay to occasionally treat yourself to something decadent (dark chocolate anything, in my case).
What do you do to stay healthy?
I’m very physically active – I love to ride my bike, walk and run, cross-country ski…. I also try to get enough sleep, spend time with friends, and “not sweat the small stuff”. And I love to learn new things – right now, I’m taking a French course at UBC and trying to learn to figure skate.
Abeera Irfan, Fourth Year Dietetics Student
Is breakfast the most important meal of the day?
I’d say rather than emphasis on a certain meal I’m a big advocate for making sure people listen to their satiety cues and eat balanced meals.Some people may not be hungry right after they wake up (including myself) while other’s may need a breakfast right away. It’s important to give your body some sort of fuel to keep going throughout the day and listen to when you are hungry!
What’s your go-to weeknight dinner?
My favourite weeknight dinner is a homemade burrito bowl. I cook beans with peppers and tomato paste, sauté vegetables, and serve them over rice. I top it with salsa, and sometimes add sour cream or cheese. I can adapt it based on what I have on hand, such as swapping out the proteins or the types of vegetables I use. It’s super quick, easy, and very filling!
Is it okay to eat dessert?
It is MORE THAN OKAY to eat dessert! I have a huge sweet tooth myself and love baking. Something I wish I could tell more people is how no food is “good” or “bad”. Everything is good in balance! Eating foods that provide you pleasure and enjoyment is just as important. Some of my best memories are enjoying dessert together with people like going to Rain or Shine with friends after a midterm to celebrate!
What do you do to stay healthy?
To manage stress and improve focus, I go for long walks regularly as a study break. Going to the gym with friends has also kept me accountable and been really enjoyable. I believe in doing something everyday for one’s overall wellbeing (physical, mental, spiritual). This can be small or large, depending on your mood and range from taking time out to paint, cook for yourself, or get some form of physical activity in.