Medical reviewer
RD · Registered Dietitian, Montréal QC
Marie Leblanc is a registered dietitian based in Montréal, member of the Ordre professionnel des diététistes du Québec. She has a Master’s in clinical nutrition from Université de Montréal and has spent eight years in outpatient practice focused on diabetes, weight management and plant-based nutrition. Marie reviews UnityLife’s nutrition and diet articles, with a focus on making sure Canadian food context — not American — drives the advice.
Reviewed 24 articles on UnityLife
NutritionMost probiotic supplements are wasted money. Strain specificity matters more than CFU count. Here’s what the evidence actually supports, and the Canadian brands worth buying.
NutritionA boneless skinless chicken thigh in Canada has about 180 calories and 25 g of protein. Here is the full nutrition breakdown and why thighs are back on dietitians’ plates.
NutritionQuinze soupers qui respectent les proportions du Guide alimentaire canadien, prennent 30 minutes ou moins, avec des ingrédients de chez Loblaws, Metro, IGA, Sobeys ou Costco Canada.
NutritionFifteen dinners that hit Canada’s Food Guide proportions, take 30 minutes or less, and use ingredients you can buy at Loblaws, Metro, IGA, Sobeys or Costco Canada.
NutritionDouze options de déjeuner qui prennent 10 minutes ou moins, atteignent 20 g+ de protéines et utilisent des aliments disponibles dans toute épicerie canadienne.
NutritionTwelve breakfast options that take 10 minutes or less, hit 20+ grams of protein, and are built around foods you can find at any Canadian grocery store.
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NutritionUn pain aux bananes à la farine de blé entier, moins de sucre, plus de protéines, qui goûte toujours comme un pain aux bananes. Conçu pour les garde-mangers canadiens.
NutritionA whole-grain, lower-sugar, higher-protein banana bread that still tastes like banana bread. Built for Canadian pantries with brand-specific notes.
NutritionDix façons de cuire la poitrine de poulet sans terminer en protéine sèche et triste. Plus le truc de saumure qui régle ça pour de bon et ce que les étiquettes au Loblaws veulent dire.
NutritionTen ways to cook chicken breast that don’t end in dry, sad protein. Plus the brining trick that fixes it forever and what the labels at Loblaws actually mean.
NutritionDouze soupers légers et végétaux qui correspondent à ce qui pousse vraiment dans les marchés canadiens en avril et mai — asperges, têtes de violon, rhubarbe, premiers épinards.
NutritionTwelve light, vegetable-forward dinners that match what’s actually in season at Canadian farmers’ markets in April and May — asparagus, fiddleheads, rhubarb, spring greens.
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NutritionCanada rewrote its food guide in 2019 — removing milk as a food group and emphasising plant protein. Here is the full breakdown, five years in.
Quinoa delivers complete protein, 5 g of fibre, and 222 calories per cooked cup. Soaking cuts saponin bitterness; the 1:2 water ratio is non-negotiable. Best uses, ratios, and shelf life.
Tempeh has more protein, fibre, and a denser nutty flavour; tofu is milder and more versatile. Both are complete plant proteins. How they differ in nutrition, cooking, and best uses.
Matcha has 3× the caffeine, 10× the EGCG, and a smoother energy profile thanks to L-theanine. Brewed green tea is cheaper, lighter, and easier on the stomach. How they actually differ.
Most probiotic supplements are wasted money. Strain specificity matters more than CFU count. Here’s what the evidence actually supports, and the Canadian brands worth buying.
Un gros œuf canadien (catégorie A) contient environ 6 g de protéines de très haute qualité. Voici la valeur exacte par taille, comment elle se compare aux autres sources et combien d’œufs viser au quotidien.
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Le quinoa est la céréale (en fait une pseudo-céréale) la plus protéinée qu’on trouve facilement au Québec. Voici sa valeur nutritive réelle, comment le cuire correctement et pourquoi le rincer change tout.
Une cuillerée à soupe de graines de chia fournit 5 g de fibres et 2,5 g d’oméga-3 ALA. Voici comment les utiliser, quelles quantités viser et ce que les essais cliniques démontrent réellement.
Chia seeds deliver 10 g of fibre and 5 g of plant protein per 28 g serving. The omega-3 (ALA) is real but only weakly converts to EPA/DHA. Best uses, soaking ratios, and who should be cautious.
Kefir contains 30+ probiotic strains and ~10 billion CFU per cup; Greek yogurt contains 2–6 strains and ~1 billion CFU. Both are useful — here’s when to pick which.
Oat milk has 3× the calories of almond milk and behaves better in coffee. Almond milk is the lower-calorie, lower-carb pick. Neither is high-protein; both need to be fortified.
Hydrolyzed collagen peptides at 10–15 g/day show modest but real benefits for skin elasticity and joint pain. The brand that matters; the marketing that doesn’t.
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