Picky eater in the family? video captions
(upbeat music)
- Hello, everyone.
Welcome back to Conversations with Dr. Aw.
I'm Dr. Aw, I'm your Chief Medical Officer
at OMERS and Oxford.
Thanks so much for taking
the time to tune in.
We've got another great
session with Alex Bhathal,
a registered dietician who has become
our go-to expert on all things nutrition.
So welcome back, Alex.
- Thanks, James, it's great to be here.
- Yeah, nice to see ya.
So today we thought we would talk about
something topical, climate change.
So as we see the news,
it almost seems like on a
regular basis, there's floods,
there's overheating, there's heat waves,
there's forest fires,
there's health effects.
And, you know, with this
plethora of information online
and lots of people trying to
come up with their own theories
of how we save the planet,
actually, you know,
the medical community and
the nutrition community
has actually been looking at how to eat
for sustainable planet,
or how do you eat for a healthy planet.
So we thought today, it'd
be interesting to say,
"Gosh, how could we create
habits on a daily basis
in our own lives, as
we're now reintegrating
into society, whether
we're going back to work
or kids are going back to school."
"Are there ways that we can do things
to eat for a healthy planet?"
And so with that, I like to, you know,
hand it over to Alex and
maybe you could give it
a sort of an overview on
the kinds of maybe questions
or thoughts that come up
when you have an opportunity
to talk about this with your patients
in your clinical practice.
Is this something that you lead with
or something that
organically kinda happens?
- Ooh, that's a good question.
So I think either, you
know, really is the answer.
It can come up either
way, but more and more,
especially in the last year
I've had clients bringing
this up to me as something
that they want to incorporate
into their healthy eating habits.
So whether it's reducing
waste or reducing consumption
of animal products,
and how do they do that
in a sustainable manner?
So a couple years ago, I will say
at The EAT-Lancet Commission
on food planet and health,
actually brought together
37 different scientists
from across the world to
tackle this question, right?
So can we feed our growing population,
and they're projecting 10 billion people,
a healthy diet that's sustainable?
So we can sustain it within
planetary boundaries.
And just to kind of
paraphrase the authors,
this is the scale of the
problem that we're dealing with.
So, unhealthy diets
actually pose a greater risk
to human health than
unsafe sex, alcohol, drug,
and tobacco use combined.
So there's that, which is
surprising actually, I think,
when we frame it in that way.
And global food production is
actually the single largest
driver of environmental degradation.
So food is very much, you know,
intertwined with planetary
health and individual health.
So going back to that
question, can we do it?
The answer is yes.
(Alex laughing)
Luckily, so, phew!
But it's going to take some changes
in the way we produce food,
and then on the individual level,
of course, the way we eat.
- So that's great.
That's interesting about
the scientific panel
in terms of their recommendations.
So what are the kinds of
tips that you give patients
when you see them, when they say,
"Hey, gosh, it sounds great."
It's purposeful, but from
a practical point of view,
you know, where do I begin?
- Yeah.
So very broadly, there are two
things we can work towards.
So the first is actually
doubling on average,
our consumption of fruits, vegetables,
nuts, legumes, so beans and lentils,
and then actually reducing
by half our consumption
of refined sugars and meats.
So, James, we've talked a lot about
different eating patterns
and diets in the past.
I'm just curious, does that remind you
of any we've talked about recently?
- Absolutely.
It sounds like a pretty
healthy plant-based
Mediterranean type diet.
- Exactly, yeah, absolutely.
So it's very much like the
Mediterranean eating pattern,
the MIND diet.
And so it's really, I think
encouraging about this report
that they put out is that
those are two eating patterns
that are very strongly associated
with good physical health
in the long term.
Good, you know, mental
health and brain health.
And then it's nice to know that yeah,
we can actually do this and it's healthy
for the planet as well.
Okay, so you asked how do we do that?
(Alex laughing)
Practically?
That's the big question
because the what, you know,
when we're reading a report
like this, the what is easy,
it's the how that's really the hard part.
So for many of my clients,
I suggest basically a two-step process.
So first you wanna audit yourself, okay?
Grab a little notebook, and
over the course of a few days,
or maybe a week, just jot down
every time you have a fruit,
maybe every time you have a
vegetable, some whole grains,
whatever it is that you're
focusing on, particularly.
And I think it's helpful to
take it one step at a time.
So you might not want to
audit for all of these things
all at once.
That'll give you a sense of
what your usual intake is.
And then you have your
target of trying to double it
or in the case of sugars or
meats, trying to half it.
So step one is just figuring
out what am I actually eating?
Step two is experimenting.
So this is where you get to
have a little bit of fun.
If you're heading back to the
office, as many of us are,
you might consider brown
bagging your lunch.
This is really gonna give
you the most control.
If you go that route, you
want to really think of ways
to make healthy eating easier,
trying to reduce friction around it.
How can you make it the
simple choice, right?
I had a client recently with a very,
I think, ingenious approach to this.
So she was trying to increase
her consumption of fruit.
And what she ended up
doing was actually moving
her fruit bowl next to her
coffee maker on the counter.
So we know that when we're
trying to establish new habits,
cues are important and we need them
to be very visual and very timely.
And so it was kinda cool
about this experiment
that she set up for herself,
was she paired it with a habit
that was already in place.
You know, she'd get up in the morning,
go into her kitchen, first thing she did,
turn on the coffee maker.
And then she made it easy, right?
So she had her coffee,
she'd grab a piece of fruit,
out the door she goes.
It didn't require any prep.
And she was careful to, you know,
buy fruit that she actually liked.
I think we've got to
like what we're eating.
And that worked really nicely.
What we had tried prior to
that was actually preparing,
you know, chopping up
fruits and putting them
in Ziploc baggies.
And that sounded like a
great idea, but in reality,
when things got busy or something came up,
it just didn't get done.
So there was a lot of friction.
And so this early morning, you know,
fruit bowl by the coffee
maker works really well.
So that's my example of, you know,
one way you can experiment
with different ways
of increasing fruits and vegetables.
If you're not a brown bag
lunch person that's okay too,
you can get a little bit
strategic with your ordering
at restaurants.
So this might be something as simple as,
you know, doubling up the
beans in your burrito,
or getting a vegetable on the side,
maybe trying a vegetarian
restaurant in your area
that looks really good.
These might sound like small things,
and maybe they are,
but they're exactly the kind of things
that these experts are referring
to when they talk about
the changes that are going
to have the greatest impact
on our health and the health
of our planet in the long run.
- That's great.
I like the idea about
cueing and habit forming
because in terms of the
world of behavioral change,
I remember things like
for weight loss, you know,
you only eat of a dessert
plate or always have a glass
of water whenever you do this.
So I love that idea about
healthy, sustainable eating,
linked to a habit or
a cue to make it easy.
- Yeah.
- What about fish? Do you
have a comment about fish?
I know there are some
Netflix documentaries
that were going around
about, I think it's called
Seaspiracy or something,
but just about the farmed fish.
Do you have any opinions
on where you get your fish?
How much fish?
'Cause I know it's always
a good source of omegas,
and it's a healthy food,
but is that something we have to consider
in terms of where we get the fish?
- Yeah, so sustainability
in the fisheries.
Oh gosh, it's such a complicated topic.
I'm definitely not gonna
do it justice today.
But there are organizations,
watchdog organizations
that you can look for,
for more sustainable fishing practices.
I haven't seen Seaspiracy,
I'll be honest with you.
So I'll have to check it out.
But fish is included in
this report as something
of sort of moderate emphasis, right?
So maybe once a week, that kinda thing.
A little bit of fish is helpful
we know for brain health.
We know there are some
types of fish farming
and types of fishing that are
more sustainable than others.
I can't say exactly which ones right now,
because it is so really
honestly complicated
that you sort of need these third-party
watchdog groups to come in
and do the auditing for you.
But yeah, so probably a
little bit, but you wouldn't,
I think for sustainability,
wanna be having fish
every night, for example.
And from a health
perspective that could raise
some concerns as well.
- Great, what about,
and maybe you touched on
it already a little bit,
but food waste, you know,
the expiry dates,
does it really mean we
have to throw the food out
or when they say it's best before,
and any tips for folks about how to shop
and plan for minimizing food waste?
- Yeah, yeah.
So, you're absolutely right.
So best before dates
typically refer to the,
when the food is at its
highest quality for enjoyment,
it's not necessarily a
food safety cutoff date.
So your food can still be good
and can still be consumed,
you know, probably beyond
these dates, as long
as it looks okay and it smells okay.
For reducing food waste,
there's a lot in this report
that speaks to the production side.
But you know, on the personal level,
there are things we can do as well.
Having a plan goes a really long way,
so we know that people who do
a little bit of meal planning,
which is really something
as simple as, you know,
maybe picking three or
four entrees for the week,
shopping for those ingredients.
Generally they're gonna be wasting less
than the folks who shop sporadically
or who maybe have a standard grocery shop,
but they don't really know
what they're gonna be making
until the day of, or the night of.
What is also very helpful for many clients
are having these kinda
backup meals, plan B meals
that you can throw leftovers into.
So a few examples might
be a stir fry, right?
You can use leftover
meats, you could use tofu,
you could use any leftover vegetables,
stuffed peppers work really well for this.
You can even mix in grains
that you might have leftover.
You know, maybe a little
bit of fried rice,
if you have leftover rice from a meal
that you had earlier this week.
So having some kind of
backup meals, plan B meals
can be really helpful for
cutting down on food waste.
And I will add that usually that requires
shopping your pantry
and shopping your fridge
before deciding to order
out or shop for more food.
So that's kinda step one, just
take a look at what you have
and think, is there anything I could make
from what I already have on hand?
- Great, super.
I like that shopping your pantry
and shopping your fridge first.
What about shopping in
your backyard for those
that are lucky enough to have a garden?
I know for this pandemic,
a lot of people, myself,
you know, my wife's a big gardener,
so we kind of got into it and
she did this vegetable garden
and it was great because instead of going
to the grocery store, you
just go in the backyard,
pick some stuff.
So, any tips on the urban gardens
or home gardens in terms
of that contributing
to the mission of a healthy planet.
- Yeah, I mean, it doesn't
get much more local
than your backyard, right?
So, that's wonderful.
And I think too, just
speaking from experience,
we have a small vegetable garden as well
that we just started this year.
It's been wonderful because,
we try and do this in my own house.
So shopping our pantry,
shopping our fridge.
And sometimes we are
out of things and like
"Jeez, you know what would be really good
in this pasta is like
some roasted tomatoes."
And we're like, "Oh, we have
tomatoes in the backyard."
So we just go pick a few
and roast them ourselves.
So it cuts down on that extra
trip to the grocery store.
So, you know, I think
even if you have a small balcony,
a lot of people live in condos these days,
even if you can only grow a few things,
it's that incremental effect, right?
So, as an individual, it
might seem very small,
but if we get, you know, 10%, 20%
of the population doing this,
it actually has a significant effect
on the transportation of food
and the greenhouse gas emissions
that we're reducing as a result.
- Great, excellent.
Maybe one last question.
Started playing with my mute
because I have some workers
in my house, so they've
been kind of noisy.
(James laughing)
So I apologize for the in and out.
And like any future trends, like,
do you have any crystal ball views
from your peers?
Like are you seeing other kinds of trends
that might be happening as more people,
maybe particularly the
younger generation, the gen Zs
and folks that are more
aware of their environment,
would things might be changing in terms of nutrition?
- As it relates to climate change or?
- Yeah, climate change.
Do you think it's, you know,
food security is going to.
I mean, it's a broad question
and maybe not a fair question,
but it just made me think
about from your viewpoint,
what you're reading
and what you're hearing
from your colleagues.
Is any trends that you're seeing in terms
of responsible eating, do you see this,
you know, continuing or changing?
- So I think one of the
fastest growing trends
that we're seeing is the
adoption of, you know,
we call it plant-based eating,
but there's more vegetarian
eating, more vegan eating.
So vegan being no animal products included
in a person's diet. So those
seem to be on the rise.
What does EAT-Lancet report showed is that
what we call flexitarian
eating can be just as,
if not in some circumstances,
more sustainable.
So, I think this trend
that we're seeing is a shift towards
fewer animal products being consumed,
more plant-based products
at sort of every level,
if that makes sense.
So there's sort of different ways of
and different degrees
of implementing that.
So I would think that's
probably the biggest trend
I'm seeing in nutrition.
This is probably not
directly related to food,
but it is coming up more and more,
and that's around
reducing packaging waste.
So plastic waste with
packaging is a concern
that I'm hearing more
and more from clients.
Also a great reason to
start a garden, right?
It's not gonna come wrapped in plastic.
And so I think what we're gonna see
in the supermarkets are companies
taking note of this and finding ways
to package in materials
that are compostable,
that are low waste or
that are even zero waste.
- Well, thank you so much, Alex, again
for great conversations and great tips.
I love that word flexitarian,
that's one that I'm not as familiar with.
So I think that's a nice model of eating
for the future, eating healthy.
The other great thing
is eating responsibly
for the planet, also is good for your body
in terms of medical benefits, in terms
of plant-based diet,
Mediterranean style MIND died.
So there's a lot of good reasons
to follow these protocols.
And I think you've shared
some great tips about
how to make it practical.
So thanks again, everybody, for tuning in,
and hopefully you can
incorporate some of these tips
in terms of your habits on a day to day
and have great tasting
food that's healthy,
that's good for your
planet, your neighbors,
and for sustainability.
So thanks again, Alex, and
thank you all for tuning in
and we'll see you next time.
Stay well.