What's Really in Your Food?

Whether you’re eating at home or dining out, understanding what’s on the plate in front of you can sometimes be complicated. Maybe you’re concerned about food safety or worried about how nutritious your meal is. Maybe you’re unsure about whether you should be spending extra money to buy organic food or wondering what your food label isn’t telling you. Fear not. We spoke to the experts to clear up some of the biggest food-related myths and misunderstandings and to provide you with some straight answers about what’s really in your food.

Myth #1: Organic food is healthier than non-organic food.

Fact: There is no evidence that organic food is healthier that non-organic food, says Laurie Bailey, a nutritionist with the Calgary Health Region. The label “organic” is one that can apply to a wide variety of foods including produce, meats and processed foods.

There are two issues involved when you are talking about how healthy a certain type of food is: the level of nutrients in the food and the safety of the food in terms of contaminants like pesticides and food-borne bacteria, she explains.

In terms of nutrition, there is no indication that organic food contains more vitamins or minerals than conventional food. Both organic and non-organic foods can contain extra fats, salt or sugars, so it is always important to read food labels to maintain a balanced diet.

Canada has very strict laws on pesticide use and, as a result, pesticide residues have rarely been found to be a problem with Canadian produce. The same may not be true for all imported foods. However, just because a food is organic doesn’t mean it’s completely pesticide-free.   Pesticide residues that could be found in rain or the air can still be found on organic produce.

Both organic and conventional foods also have the potential to carry food-borne bacteria, which can cause food poisoning. Therefore produce should be thoroughly washed or peeled whether it is organic or not. Organic produce may also be more susceptible to insect damage, which may increase the risk of mould.

Like any food, purchasing organic food should be a personal choice, and availability, price, sensory qualities and personal values may all be a factor in making a purchasing decision.

Myth #2: Food labels lie and don’t tell me what’s really inside my food.

Fact: Food labels in Canada are required by law to be accurate and complete, meaning that every ingredient in a food must be listed on the package. Food is safe and the labels are accurate, says Ruth Anne Partridge, a communications manager with the Canadian Food Inspection Agency.  “The Canadian Food Inspection Agency conducts inspections to ensure compliance with Canadian labelling, composition and food safety regulations.”

Under The Food and Drugs Act, foods with more than one ingredient must declare a list of ingredients in descending order by weight in both English and French. That means the ingredient at the top of the list will be found in the greatest quantity in the product.

The food label provides basic product information, health, safety and nutrition information and is also a vehicle for marketing and promotion. When a nutrition claim is made on a food label, the claim must be supported by nutritional information related to the claim.

There must also be a “Best Before Date” on products with a shelf life of 90 days or less, with the exception of meats packaged at the retail level, which must show the packaged date.

Myth #3: All processed food is unhealthy.

Fact: In addition to adding convenience and time to your life, many processed foods make terrific additions to a healthy diet. In fact, some processed foods are even healthier than unprocessed foods.

“Frozen fruits and vegetables can be more nutritious than fresh,” says Bailey. Because both frozen and canned fruits and vegetables are
processed shortly after they are picked, they often retain more of their nutrients than fresh produce. Fresh vegetables lose some vitamins just by sitting around. When buying fresh produce at the store, it could take up to two weeks from picking until eating and, by this time, between 10% and 50% of some of the nutrients may have disappeared.

Some foods actually have to be processed to make them edible or to help them last longer and preserve nutritional value. Examples of processing in these cases would include turning grains into cereals and grinding flax seeds to release the healthy omega fat. 

However, processing sometimes involves adding extra fats, salt or sugars. Consumers should check the label to look for products that contain higher amounts of fibre, vitamins and iron while trying to make choices that include less or no saturated or trans fats, or sodium. While processed foods do add convenience and flexibility in the midst of a busy schedule, they are just one part of a balanced diet full of whole fruits, vegetables and grains, fresh meats and dairy products.

Myth #4: Sugar causes diabetes and weight gain.

Fact: Sugar is not responsible for diabetes or obesity. Although in excess amounts, it can negatively affect the blood sugar levels of an individual with diabetes, in small amounts sugar is allowed in a diabetic diet. Sugar intake never causes diabetes. A diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 diabetes.

“Sugar can contribute to obesity, but is not likely the sole cause,” says Bailey. “Sugar can be ‘natural’ such as that found in fruit or milk or may be ‘added’ as an ingredient to foods. Either way, in moderation it is quite acceptable and can be part of a healthy diet.” Bailey points out that sugar can also be useful in making healthier foods more appealing.

Myth #5: The biggest risk to the safety of my food occurs while processing, shipping or selling it.

Fact: Most food-borne illness results from poor food handling at home. According to the Can-adian Partnership for Consumer Food Safety Education, there are four simple steps to preparing, cooking and storing food that can protect your family from food-borne illnesses:

CLEAN. Wash your hands for 20 seconds with warm, soapy water before, between and after food preparation. Wash utensils and surfaces with hot, soapy water. Sanitize countertops, cutting boards and utensils with a mild bleach and water solution. Wash all produce with cold water and scrub fruits and vegetables that have firm surfaces such as potatoes and melons. Replace dishcloths and tea towels every few days.

SEPARATE. Keep raw meats and poultry away from other foods while grocery shopping, during storage and preparation. Keep separate cutting boards for raw meats and vegetables to prevent cross contamination of bacteria.

COOK. Cook food thoroughly. Times and temperatures vary for different meat and poultry so make sure you use a meat thermometer to ensure you are cooking your meat thoroughly.  Serve cooked meats immediately and return food to warmed oven or to store in the fridge. 

CHILL. Refrigerate or freeze perishables immediately, and refrigerate prepared food (dips, salads, eggs, mayo, cheese, etc.) and leftovers within two hours. Set your fridge at 4°C (40°F), and freezer at -18°C (0°F). Never defrost food at room temperature.