Home > News August 21, 2021

by Alison Duncan, PhD, RD

Foods that provide health benefits beyond basic nutrition are considered ‘functional’ foods. They contain ingredients that aren’t essential for growth and development, but promote optimal health.

My name is Dr. Alison Duncan, and I’m a Professor in Nutritional Science at the University of Guelph. We all know how important nutrition is for our health as we get older. Our risk for many chronic diseases increases, but functional foods can help reduce that risk.

Examples of functional foods

• Blueberries are a natural source of antioxidants, which help to prevent cancer.
• Cereal with added dietary fibre keep the bowels healthy.
• Eggs with the omega-3 fatty acids DHA and EPA are good for heart health.

New functional foods emerge from research

I focus much of my research on functional foods and their health benefits. Some of these foods are so new, they aren’t even on the market yet! For instance there’s a new spearmint tea for osteoarthritis, and soy muffins for improved heart health.
I’m part of a research team looking at bagels that are high in resistant starch. Resistant starch is a type of dietary fibre that reduces the risk of diabetes. The “Better Bagel Study” has shown that eating bagels high in resistant starch can improve how our bodies manage blood sugar.

These bagels haven’t hit the shelves yet. But you can combat diabetes with other functional foods that are high in dietary fibre:

• Breakfast cereal: Look for breakfast cereals with at least 4 grams of dietary fibre in each serving.
• Oatmeal: Still one of the best ways to start the day. For added functional food punch, mix in some blueberries, cinnamon, and walnuts!
• Whole grain bread: Choose breads made from whole grains for the most nutrition.

Want to learn more about functional foods?

I’m part of a nutrition research group called Agri-food for Healthy Aging. This is part of the Schlegel-UW Research Institute for Aging. If you’d like to learn more about research exploring functional foods for healthy aging visit the A-HA website . You’ll also find a Functional Foods for Healthy Aging Toolkit and fact sheets on common functional food ingredients, such as omega-3 fatty acids, plant sterols, and dietary fibre.

About the Author
Alison Duncan, Ph.D., R.D. is a Professor and Associate Director of Research at the Human Nutraceutical Research Unit in the Department of Human Health and Nutritional Sciences at the University of Guelph.

Click Here for print PDF file – Healthy Eating – Functional foods for healthy aging

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August 14, 2021

It’s a big challenge to change lifestyle habits after 30 or 40 years. It’s a sad truth that as we age, many of the chronic diseases we live with are a result of our lifestyle choices. But we can prevent or manage many of these chronic ‘lifestyle diseases’ by starting to make small changes toward a healthier lifestyle.

Chronic diseases affected by lifestyle choices include Type 2 diabetes, heart disease, problems with blood vessels that lead to stroke, arthritis, some cancers, Alzheimer Disease, and osteoporosis. Physical activity, healthy eating, and some simple changes in our lifestyle can play a big role in preventing or managing these diseases. Isn’t that worth a try?

There are lots of ideas below to start you thinking. Pick just one and try it. Ask yourself if it is something you could do with just a little effort. If it is too big a change, it may be hard to stick with it.

Start with small, simple changes. Build these changes into your daily routine. If it doesn’t work out, try something else from the list. After you have had success with one idea for a week or so, add another one from the list. If you start small and keep on going, your success will be a pleasant surprise.

Think about what you are adding to your lifestyle, instead of what you are losing. You are adding years to your life and life to your years. You are keeping your independence and good health.

Ideas for adding more physical activity to your lifestyle:

• Make physical activity a part of your daily routine.
• Start by doing more of what you are already doing.
• Walk whenever you can.
• Treat your feet. Get a good pair of shoes for walking.
• Start with short, 10-minute activity sessions. They all add up.
• Over time, build up to a total of at least 150 minutes of moderate to vigorous physical activity each week.

Ideas for adding more healthy eating to your lifestyle:

• If you like sweets, cut down bit by bit. This is easier than trying to cut them out completely right away.
• Eat whole grain bread instead of white bread.
• Drink water more often. Keep a glass of water with you when you are sitting down.
• Add just one more fruit or vegetable to your diet.
• Avoid large portions and second servings.
• Enjoy a variety of foods from each food group.
• Choose lower-fat dairy products and lean meats, fish, and poultry.
• Limit foods high in fat such as fried foods, chips, and pastries.
• Prepare foods with little or no fat, and reduce salt.
• Limit processed foods.

(These tips are from Active Aging Canada’s resource, Your Personal Passport to Healthy Living.)

Click Here for print PDF file – Chronic Disease – Small steps to positive lifestyle changes

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