Dietetics:Food and Nutrition Literacy Workshops

From UBC Wiki

March 18, 2025 - Group 1: Foods to Help Manage Fatigue

Tuesday, March 18 from 11:15 am – 12:15 pm Developed and Delivered by Adara, Marissa, and Patricia

Why fatigue matters for healthy aging and brain wellness?

Main takeaways of how to manage fatigue with food.
A muffin recipe that can be used to incorporate more protein into your breakfast or snacks!

Fatigue is defined by: An extreme sense of tiredness and lack of energy that can interfere with a person's usual daily activities such as preparing food, walking around the house, and getting dressed. That is why it is important to learn how to manage fatigue as it is a common symptom of numerous conditions and can impact quality of life. [1]

Workshop Learning Outcomes

  1. Identify foods and nutrients that can help them manage episodes of fatigue.
  2. Develop strategies to manage symptoms of fatigue.
  3. Learn a new recipe that is rich in protein, omega-3s, and nutrients.

External Resources for Further Learning

  1. Resources for Older Adults, Older Adult Nutrition Screening, n.d.
  2. Brain Health Food Guide, Canadian Consortium on Neurodegeneration, 2022.
  3. Tired of Feeling Sluggish? Eat Your Way to Lasting Energy, 2022.
  4. Quick Nutrition Check for Protein, 2019
  5. Guide to Omega-3 Fats, n.d.

March 11th - Healthy Snacks to Support Workouts and Aging

March 11th 2025 from 10-11am

Developed and delivered by: Chantelle, Leah, Priyal, Camille

Why healthy workout snacks matters for healthy aging and brain wellness?

Quick and Simple Snacks For Workouts and Aging Handout

High energy and protein snacks are important for supporting both healthy aging and physical activity[2]. As you age, it is common to have increased muscle loss and feel more fatigued [2]. Protein is a building block in food that assists in repairing muscle and preventing muscle breakdown[3]. Food itself acts as a source of fuel and energy for the body. Physical activity further depletes the body’s energy levels and requires increased muscle repair[3]. Exercise and physical activity are central for health, social connection and mental benefits[4]. To help support continual engagement in physical activity while aging, eating enough energy and protein is essential! Simple and convenient high energy and protein snacks are a great way to ensure you are getting enough energy and protein throughout the day to support your body and physical activity performance.

Workshop Learning Outcomes

  1. Describe the benefits of consuming adequate energy and protein to support an active lifestyle and aging.
  2. Identify at least three different protein-rich snacks that participants could consume after/between exercise sessions.
  3. Create a personalized plan for incorporating high energy and protein snacks into their weekly routine.

External Resources for Further Learning

Canada’s Food Guide

Health Link BC

Research articles

  1. ↑ "Brain Health Food Guide" (PDF). May 25, 2022. Retrieved February 25, 2025website=CanadianConsortiumonNeurodegenerationinAging. |first= missing |last= (help); Check date values in: |access-date= (help)
  2. ↑ Jump up to: 2.0 2.1 Deutz, Nicolaas E.P; et al. (2014). "Protein intake and exercise for optimal muscle function with aging: Recommendations from the ESPEN Expert Group". Clinical Nutrition. 24: 929–936 – via NIH. Explicit use of et al. in: |last= (help)
  3. ↑ Jump up to: 3.0 3.1 Campbell, Bill; et al. (2007). "International Society of Sports Nutrition position stand: protein and exercise". Journal of International Society Sports Nutrition. 26: 4–8 – via NIH. Explicit use of et al. in: |last= (help)
  4. ↑ Scuch, Felipe; et al. (2021). "Physical activity, exercise, and mental disorders: it is time to move on". Trends in Psychiatry and Psychotherapy. 43 – via SciFlo Brazil. Explicit use of et al. in: |last= (help)

March 25th: Nutrition Workshop Group 3 Reducing Sodium: Using Herbs and Spices

Try this salt-free black bean guacamole dip recipe at home!

March 25th, 2025 10am to 11am Developed and Delivered by Master of Nutrition & Dietetics Students: Amy Lee, Audrey Su, Chloe Lam, and Temilola Olowookere

Why Reducing Sodium: Using Herbs and Spices matters for healthy aging and brain wellness?

Most Canadians consume too much sodium in their diets, which can increase blood pressure and elevate the risk of heart disease and stroke. Limiting salt intake to 2300 mg or less per day, or about a teaspoon of salt, can lower the risk of chronic diseases. Replacing salt with herbs and spices is an easy way to lower sodium intake while keeping your meals flavorful, supporting your health as you age. [1]

Workshop Learning Outcomes

  1. Learning Outcome 1: Describe the Canadian general guideline on sodium intake
  2. Learning Outcome 2: Describe how to reduce salt intake in daily life
  3. Learning Outcome 3: Identify foods that are high in sodium

External Resources for Further Learning

  1. ↑ "Healthy eating guidelines for lower sodium eating". HealthLinkBC. June 01, 2019. Retrieved February 25, 2025. |first= missing |last= (help); Check date values in: |date= (help)
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