Nutrition · Foods
Foods
Nutrition facts and practical tips for everyday foods — from salmon to chickpeas.
Foods
Quinoa: Nutrition, Cooking & How to Use It Daily
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.
4 min read
Foods
Tofu vs Tempeh: Protein, Cooking & Which to Choose
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.
4 min read
Foods
Chia Seeds: Nutrition, Benefits & How to Use Them Daily
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.
4 min read
Foods
Kefir vs Yogurt: Probiotics, Protein & Which to Choose
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.
4 min read
Foods
Pumpkin Seeds: Nutrition, How Much to Eat & Are They Good for You?
Pumpkin seeds (pepitas) are one of the highest-magnesium foods on the Canadian shelf — a 30 g handful covers 40% of the daily target. What’s actually in them, how much to eat, and which form (raw, roasted, in-shell) wins.
4 min read
Foods
Sunflower Seeds: Nutrition, Calories & How to Eat Them in Canada
Sunflower seeds are nutrient-dense (vitamin E, selenium, magnesium) and one of the cheapest sources of plant-based fat at the Canadian grocery store. Calories, sodium, in-shell vs shelled, and the ones worth buying.
4 min read
Foods
Edamame: Nutrition, Cooking, Health Benefits & Where to Buy in Canada
Edamame is young soybeans — one of the few plant foods that’s a complete protein with all 9 essential amino acids. Calories, how to cook frozen pods, soy isoflavones, and which Canadian brands actually deliver value.
4 min read
Foods
Fennel Seeds: Health Benefits, How to Use Them & Are They Safe?
Fennel seeds are a culinary spice and a folk remedy for bloating and indigestion. The science is mixed but better than most herbals. Here is what the trials show, who should avoid them, and how to use them in cooking and tea.
4 min read
Foods
Coconut Cream: What It Is, Nutrition & How to Use It
Coconut cream is the rich, scoopable layer that floats above coconut milk — not the sweetened “cream of coconut” in cocktails. Here is the nutrition profile, how to use it, and how it compares to dairy cream.
4 min read
Foods
Mung Beans: Nutrition, Benefits & How to Cook Them
Mung beans deliver 14 g of plant protein and 15 g of fibre per cooked cup with one of the lowest glycemic loads of any legume. Here is how to cook them, what they replace, and how they compare to lentils and chickpeas.
4 min read
Foods
Activia Yogurt: What the Probiotics Actually Do (And Don't)
Activia’s pitch is “helps with digestion in two weeks.” Health Canada accepted that claim for one specific strain at a specific dose. Here is what that means in practice — and when a regular yogurt would do the same job.
4 min read
Foods
Cream of Wheat vs Oatmeal: Which Is Better for You?
Same breakfast cereal aisle, very different nutrition profile. Oatmeal wins on fibre, beta-glucan and glycemic load; Cream of Wheat wins on iron and protein-per-calorie. Here is the side-by-side and which to pick when.
4 min read
Foods
How Much Protein Is in an Egg? (And in 12 Egg Dishes)
A large egg has 6.3 g of protein with one of the highest biological values of any food. Here is the per-egg breakdown by size, the protein content of 12 common egg dishes, and how it stacks up against other breakfast staples.
4 min read
Foods
Broccoli: Nutrition, Benefits & the Best Ways to Cook It
Broccoli is one of the most nutrient-dense vegetables Canadians can buy at any grocery store. Here is what it actually delivers per cup, the cooking method that preserves the most sulforaphane, and how much to aim for each week.
4 min read
Foods
Poppy Seeds: Nutrition, Benefits & How to Use Them
Poppy seeds are a tiny calcium and magnesium powerhouse common in Canadian baking. Here is what a tablespoon actually gives you, why bagel-shop seeds are not the same as the unwashed seeds online, and how to use them safely.
4 min read
Foods
Masago: What It Is, Nutrition & How It Compares to Caviar
Masago is the orange roe on most Canadian sushi rolls, and it is not the same as tobiko or caviar. Here is what it is made of, the nutrition profile, and the sustainability concerns to know before ordering.
4 min read
Foods
Macadamia Nuts: Benefits, Nutrition & the Best Products in Canada
Macadamia nuts are the highest-fat tree nut on Canadian shelves and one of the few with a meaningful monounsaturated-fat profile. Here is what an ounce gives you, why they cost more, and the best Canadian brands.
4 min read
Foods
High-Fibre Foods Canadians Actually Eat (And How Much You Need)
Nine out of ten Canadians fall short of their daily fibre target. The fix is not expensive powders — it’s a handful of everyday grocery-store foods you probably already like.
4 min read
Foods
High-Protein Snacks: 20 Canadian-Friendly Ideas Backed by a Dietitian
Hitting daily protein targets is hard if you rely on meals alone. Here are 20 high-protein snacks you can actually buy or make in Canada, with exact grams.
4 min read
Foods
Chicken Thigh Nutrition: Calories, Protein and Why It Isn’t Worse Than Breast
A 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.
4 min read
Foods
How Many Grams of Protein Are in an Egg? The Canadian Dietitian Answer
A large Canadian egg contains 6 grams of protein. Here is how that breaks down by size, how it compares to other sources, and how to use it in a day.
4 min read
Foods
The Truth About Ultra-Processed Foods in Canada
Nearly half of what Canadians eat is ultra-processed. Here is why that matters, and five realistic swaps to move the needle.
4 min read
Foods
How to Read a Canadian Nutrition Facts Label (And What to Ignore)
Health Canada updated the Nutrition Facts table in 2022. Here is how to read it in 30 seconds, and the three numbers that matter most.
4 min read
Foods
Canada’s Food Guide 2019: What Changed and Why It Matters
Canada rewrote its food guide in 2019 — removing milk as a food group and emphasising plant protein. Here is the full breakdown, five years in.
4 min read
UnityLife is a Canadian lifestyle publication, not a medical one. Information here is general knowledge, not personal advice.