Food to Fit Nutrition Inc.

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Saskatoon, SK
Food to Fit Nutrition Inc.

~Curiosity, self-compassion, food peace
~Nutrition assessment/planing + food relationship counselling Food to Fit Nutrition Inc.

is comprised of a team of Registered Dietitians (Nutritionists) who are all members with Saskatchewan Dietitians Association. Each dietitian provides a specialized set of skills and expertise, ensuring you're matched with the most qualified nutrition professional to meet your needs. We practice with a weight inclusive approach, helping clients navigate and improve health behaviours such as mindful nutrition, food relationship, physical activity, and self care. Most importantly we listen to our clients' stories and lived experiences in order to best understand the root of their concerns or barriers. We value the highest standard in nutrition assessment, goal-setting, planning, therapy, and counseling.

05/06/2025

ALL food provides nutrients.

While some food may have more nutrients than others, it does not make any particular food “good” or “bad”.

05/01/2025

Our relationship with food is unique to ourselves and our experiences.
⁣Things such as family mealtime rules around eating, media messages about our bodies, emotional stress, and even food access can shape how we think and feel about food.⁣

It’s not just about what’s on your plate—it’s about your lived experiences.⁣

04/17/2025

Staying hydrated isn’t just a summer thing—it’s a year-round habit that helps your body thrive. Fluids support digestion, remove waste from the body, cushion joints, control body temperature, support blood sugar regulation, and help prevent dehydration.

So how much should you drink?
A common recommendation is 6 to 8 cups of water or other fluids per day; BUT everyone’s needs are different—it depends on your health, activity level, and the weather. You may need more if you're active or in a hot climate.

Here are some tips to increase your fluid intake:
- Sip fluids throughout the day—even before you feel thirsty.
- Choose water first.
- Keep a refillable water bottle with you so you have access to water at any time of day.
- Add flavour with lemon, lime, cucumber, or mint.
- Include other fluids like milk, 100% juice, broth, and herbal tea.
- Drink extra water when you're active or it’s hot out. You might add an electrolyte tab that contains sodium to aid in hydration status (sodium is the primary electrolyte lost in sweat).

04/08/2025

Canada's Food Guide recommends eating plenty of vegetables and fruits every day. Veggies and fruits are packed with fibre, helping with digestion. They also contain essential nutrients that support heart health, lower blood pressure, and may reduce the risk of stroke and some cancers. Aim for a variety of textures and colours! 🥦🍓

When it comes to eating fruits and veggies we can try to aim for 5 a day. The 5 a day campaign is based on advice form the World Health Organization (WHO), that encourages eating 5 servings of fruit and vegetables (5 portions of fruit and veggies in total, not 5 portions of each) a day to help reduce the risk of serious health problems.

Here are some ways to help you eat more fruits and vegetables:
- When preparing vegetables and fruit, prepare extra for a meal or snack the next day
- Keep washed and sliced vegetables/fruits in the fridge for easy access
- Add fresh or frozen vegetables to sauces, soups, chili, and casseroles
- Top cereal or yogurt with sliced fresh fruit or frozen berries
- Freeze overripe fruit to use later in baking or smoothies

04/03/2025

Hunger is one body signal that people may use to guide their desire or need for food.

Reasons beyond physical hunger:
- Social connection - because other people around you are eating.
- Emotional - to nurture or even distract from an emotion.
- Psychological - because you know it’s been a few hours since you last ate, and it may be a few more hours before the next opportunity.
- Cravings - you desire a specific taste, texture or temperature of food.

To say we should only eat when hungry is verging on another diet.

Intuitive eating is about making decisions based on instinct, emotion, thought, and taste preferences or cravings. It’s about collecting a range of inputs to help in making decisions around food and eating.

04/01/2025

Is it a diet? Probably.
- Does it restrict or demonize certain foods or ingredients?
- Does it promise weight loss?
- Are there specific rules or portions you must follow?
- Does it source scientific information? And if so, how long does the science demonstrate weight loss for? 12 weeks, 1 year, 2 years, 5 years?
- Does it require you to buy special foods or supplements?
- Does it blame the consumer if they didn’t lose weight, if they couldn’t stick with it, or if they re-gained lost weight?
- Does it discriminate against cultural foods encouraging you to make a “healthier” or more “acceptable” version?

Diet culture (which has its roots in anti-blackness and racism), is normalized in many communities. However, just because it’s normalized and hard to detect at times, doesn’t mean it’s not harmful.

03/18/2025

Whole Grains vs. Refined Grains 🍞

Whole Grains:
- Such as brown/wild rice, quinoa, whole corn flour, whole grain wheat, millet, amaranth and oats.
- They include the “whole grain” - the outer bran, germ, and inner endosperm. They maintain their natural sources of fibre, B vitamins, folate, iron, thiamin, and magnesium.

Refined Grains:
- Such as bread, pasta, cereals, and enriched flours.
- They often contain less fibre, iron, folate, and magnesium. In Canada, some refined grains are enriched with vitamins (such as niacin, riboflavin, and thiamin) and minerals (like iron) that are lost during milling. In Canada, manufacturers are also required to fortify white flour with folic acid. However, white flour still lacks certain nutrients found in whole grains, such as fiber and magnesium.
- It’s worth noting that gluten-free refined grains are not fortified in Canada. Therefore, gluten-free products tend to have lower levels of nutrients like folate and iron. For people who rely on gluten-free foods, choosing whole grain gluten-free items that are naturally higher in fibre, B vitamins, iron, and folate will help to meet these needs.

Health Canada recommends enjoying a variety of whole grain foods every day.
Because whole grain foods have more fibre than refined grains, eating foods higher in fibre can help lower your risk of:
- stroke
- colon cancer
- heart disease
- type 2 diabetes

03/11/2025

Zinc is a trace mineral, meaning the body requires it in small quantities. It plays a key role in DNA production, cell growth, protein synthesis, tissue repair, and maintaining a strong immune system.

Adequate zinc is essential during periods of rapid growth, like childhood, adolescence, and pregnancy, as it supports cell growth and multiplication.

The best sources of zinc are seafood, meat, seeds, and cooked dried beans, peas and lentils.

The Recommended Dietary Allowance (RDA) for adults 19+ years:
- 11 mg a day for men
- 8 mg for women
- Pregnancy and lactation require 11 mg and 12 mg, respectively

The tolerable upper limit (UL) for zinc is 40mg per day. Toxicity is primarily caused by zinc supplements rather than food sources.

There are several populations at risk of zinc deficiency, including:
- Pregnant and breastfeeding/chestfeeding individuals (increased demand for zinc during pregnancy and breastfeeding makes people more susceptible to deficiency).
- Infants and young children (especially those who are exclusively breastfed and whose mothers have low zinc levels).
- Older adults (may have reduced ability to absorb zinc from food and certain medications and health conditions (like gastrointestinal diseases) can increase their risk).
- Vegetarians and vegans (Zinc is primarily found in animal-based foods like meat, seafood, and dairy products. Vegetarians and vegans who do not consume these foods may have a higher risk of zinc deficiency).

03/06/2025

1. Pair carbohydrates with proteins and fats
- Pairing carbohydrate foods with protein and fat helps to slow the breakdown of food for energy. This helps to slow the rise in blood sugars, giving you a more sustained energy source.

2. Avoid skipping meals
- Aim to eat at regular intervals. Skipping meals can lead to low blood sugars followed by high blood sugars. Our bodies regulate blood sugar most efficiently if we consume food at regular intervals throughout the day (e.g. every 4ish hours)

3. Add foods with fibre.
- Fibre helps to prevent spikes in blood sugar, it helps to lower A1C levels (3-month blood sugar average) and improves insulin resistance. Increasing intake of vegetables, fruit, whole grains, pulses, nuts and seeds will increase fibre intake.

03/04/2025

Diet culture myth:
- Eating “unhealthy” food will cause weight gain or poor health.

Reality:
- There is no single food that will do this. Weight or health changes can relate to an entire shift in one’s dietary pattern AS WELL as many other factors. For example: medications, aging, substance use, type/amount of exercise, stress, eating disorders, chronic conditions, hormone changes etc.

02/19/2025

There are many reasons a person may engage in, or experience, disordered eating behaviours. These can include:

- biological factors (genetics)
- psychological factors (mental health)
- social factors (thin ideals; healthism)
- a coping mechanism stemming from grief, stress, trauma, fear, or even as an attempt to mask behaviours deemed “not normal” by society.

No matter the reason behind disordered eating, it places individuals at risk of developing an eating disorder. If you think you are struggling with your food relationship or disordered eating, reach out to a healthcare provider. It’s never too early.

02/07/2025

February 1-7 is Eating Disorder Awareness Week and this year’s theme presented by NEDIC is: “Embracing Possibilities”.

This year, EDAW focuses on sharing data and stories to illustrate why change is needed to better support people with eating disorders.

Did you know:
-People who identify as 2SLGBTQIA+ experience eating disorder at up to 5x the rate of cisgender, heterosexual individuals

- People with (dis)abilities and neurodivergence may be more likely to have eating disorders than those without

- Approximately 30% of people living with an eating disorder are boys and men

- People who experience food insecurity are more likely to also experience disordered eating than those who do not

- People of colour are just as likely to have eating disorders as white people; however, they are less likely to access treatment and support
-People who identify as 2SLGBTQIA+ experience eating disorders at up to 5x the rate of cisgender, heterosexual individuals

This information is adapted from NEDIC’s EDAW2025 social media campaign. **For more information go to **NEDIC.ca/EDAW/

Address

Saskatoon, SK

Telephone

+13067176291

Website

http://www.foodtofit.ca/

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Brooke Bulloch, RD and CEO + Consulting Dietitians at Food to Fit Nutrition Inc.

Food to Fit Nutrition Inc. is a team of Registered Dietitians (Nutritionists) who are all members with Saskatchewan Dietitians Association. Each dietitian provides a specialized set of skills and expertise, ensuring you're matched with the most qualified nutrition professional to meet your needs.

We practice with a weight inclusive, Health at Every Size (HAES) approach, focusing on helping clients navigate and improve health behaviours such as mindful nutrition, food relationship, physical activity, and self care.

We value the highest standard in nutrition assessment, goal-setting, planning, therapy, and counseling. Most importantly we listen to our clients' stories and lived experiences in order to best understand the root of their concerns or barriers. Find out more about what we offer under Services and Pricing.