Mun Cho Nutrition Registered Dietitian and Nutritionist

Your fat phobia is showing UK's public health messaging to combat COVID is #scapegoating. Get people so distracted with dieting to lose weight, they will forget to put put pressure on the government to provide the proper PPE and address why COVID is so rampant among marginalized groups....read Black and Fat and poor folx. . Check out the highlights by @chr1styharrison > COVID: 1. COVID 10 does not discriminate by body weight 2. The CDC ...says "Severely o**se" people are at greater risk for COVID 19 complications - but are they really? . . . #weareessential #nobodyisdisposible #noICUgenics #equalcare #allbodiesaregoodbodies #riotsnotdiets #bodyliberation #fatphobia #fatphobiakills #socialjustice #racialdisparity #dietculturebullshit #dietcultureistoxic See more

This post got me thinking about the limitations of DSM criteria, with the language mostly reflecting the experiences of white people. @jessicawilson.msrd highlighted this in eating disorders treatment. . Posted @withregram @alyseruriani EDIT: A print & digital download of this are now available in the shop! Link in bio. .... Its mental health awareness month. And I know a lot of advocates feel weary, because this month can be filled with surface level awareness rather than actual conversation and taking action. And I agree. If we want to address mental health, we need to dig deeper. . . We cannot just rely on what we have been doing, because so many people are being failed. We need to go beyond the medical model and pathologization to see what is really there. So many people have completely reasonable responses to the things that have or are happening to them, to the harm that is being or has been done, to the ways the system has and continues to fail them. . . People are not just a set of symptoms or a list of diagnoses. They are full human beings with an array of experiences in which they react to. Are we pathologizing grief? Are we considering the intersecting identities each person holds? Are we recognizing the mental affects of experiencing racism, homophobia, colonialism, ageism, ableismall of the ways that people are othered? .. We cant just slap a diagnosis on someone, give them some meds, and throw them into treatment. We need to look at the big picture. We need to advocate for the resources and the laws and the change that would make life worth living for more folks. We need to dig deeper if we want to truly help, truly see and hear the people we work with, and truly make a difference. . . #mentalhealth #socialjustice #mentalhealthadvocate #inequality #feminism #intersectionality See more

"Hey, so I've been working out consistently for the last five years, and it may come as a surprise to some of y'all that I'm not working out to have your ideal body type. I'm working out to have my ideal body type, and you know what type that is? None of your fucking business. Because I am beautiful, I am strong, I do my job, and I stay on my job. So next time you want to come to somebody and judge them, whether they drink kale smoothies or eat McDonald's or workout or not wo...rkout, how about you look at your own fucking self and worry about your own goddamn body because health is not just determined on what you look like on the outside. Health is also what happens on the inside. And a lot of y'all need to do a fucking cleanse for your insides. Namaste, have a great day." Lizzo. . Posted @withregram @lizzobeeating Since this is goin around the internet let me just say: I DONT POST THINGS LIKE THIS FOR ME. IDGAF ABOUT TROLLS THAT BODY SHAME ME. I DO THIS FOR THE PEOPLE WHO GET BODY SHAMED EVERY SINGLE DAY WHO DONT HAVE MY PLATFORM OR HAVE THE SAME PATH TO CONFIDENCE I HAD. I KNOW THAT I AM HERE TO DEFEND AND REPRESENT YALL. BECAUSE I LOVE YALL AND I DONT WANT YALL TO GO THROUGH THE SELF HATRED I WENT THROUGH. AND IF POSTING MY JOURNEY AND CUSSING IGNORANT INSECURE WANNABE COMMENT SECTION DOCTORS OUT IS WHAT I GOTTA DO TO MAKE SURE FAT SHAMING IS SHAMED THEN THATS WHAT IM GONNA DO. Ok love u bye. S/O my trainer @marcusely who is patient and respectful of my goals. See more

The challenge may be over but the work has just begun #amplifymelanatedvoices. Posted @withregram @blackandembodied Yesterday I engaged in a very candid conversation with @refinedtherapy. These were just a few of the things that came up related to unpacking our experiences of the #amplifyingmelanatedvoiceschallenge thus far. Our conversation was also influenced by the feedback that I have received from other black and brown folks that were originally tagged as pages to amplify throughout the challenge. @ Oakville, Ontario

Posted @withregram @nalgonapositivitypride Reposted from @hyperhae4524 I KNOW THIS POST IS CHUNKY BUT PLEASE READ This is a humanitarian issue where POCs human rights are being violated. 99.9% of medics I know are not black and there are systemic reasons for this. Additionally, LOOK at the stats at how disadvantaged POC are in healthcare, both being a patient and a worker. @ Burlington, Ontario

How systemic racism is embedded in healthcare. There was one day I realized... I dont know how hives really look like on Black or Brown folx because when I google hives.... I only get images on hives on light coloured skin . Follow @nalgonapositivitypride for more on anti-racism. @ Burlington, Ontario

Posted @withregram @lausilvah Im demanding to see the receipts #showthereceipts #blacklivesmatter #AbolishICE #blm #accountability #allyship #partnership #DEI #Dothework #standwithDACA

We must take an intersectional approach to dismantle oppression. Follow accounts below to learn more -Mun. . Posted @withregram @the_bodylib_advocate I am only echoing what some of my follow Anti-Diet, Fat Liberated melantated comrades have been sharing this week. . The "great unraveling" as I like to call it, started in 2016 when I started to realize how my disordered eating patterns, body image, and fear of taking up space were all part of something bigger. A system desi...gned to keep women, People of Color, and large bodied people as small as possible in society. I committed the next 4 years to learning, unlearning, and unpacking how this all relates to colonization of my People, and heteropatriachal and white supremacist systems. . This community is dedicated to addressing all the ways Black and brown femmes and womxn are kept internally oppressed under the guise of Health and Eurocentric or unattainable beauty standards. . As always check out my website, and other links in my bio to learn more. I honor and credit the work of these individuals for inspiring this post: @fit.flexible.fluid, @chairbreaker @freshoutthecocoon, and the works of Sabrina Strings. . #bodyliberation #edrecovery #edwarrior #eatingdisorderrecovery #healthateverysize #haes #antidiet #dietculturedropout #bodyaccepantce #allbodiesaregoodbodies #riotsnotdiets #amplifymelanatedvoices See more

In order for real change to happen, we must take an intersectional approach to dismantle oppression. Follow accounts below to learn more - Mun.

Posted @withregram @fit.flexible.fluid From #BlackTwitter @eunique #haesincolor #BodyTrustIsABirthright #Birthright #amplifymelanatedvoices #reclaimingourtime #reclaimingourspace #centerourvoice #blackvoicesmatter #mutewhitenoise #complicatethenarrative #diversifydietetics #blackdietitian #nothingaboutuswithoutus #eachoneteachone #centermarginalizedvoices #centermarginalizedbodies #fatpositivedietitian #allfoodsaregoodfoods #allbodiesaregoodbodies #eatingdisorderrecovery #eatingdisorderdietitian #weightstigma #socialjustice #haes #bodytrust #antidiet #dietculture #antidietdietitian #HAESInColor

Well said Rosie!! Posted @withregram @therosienutritionist Public health is an interesting industry. We are supposed to have the interests of the public in mind. On the surface it might look like we do. But in reality, the concept of health equity is a bit foreign. I believe public health should amplify the voices and experiences of those with the worst health outcomes, and focus on addressing the 'whys'.... Unfortunately, that does not happen. Oftentimes, there aren't investments made to address root problems, and instead we place bandaid solutions onto issues that require deep systems change. Black people aren't inherently more prone to poor health. Black people have been oppressed for years and as a result we often have the worst health outcomes. The education and stories we have been given suggest that health outcomes are just individual problems. Well no. That's not it. There are real social and economic issues that contribute to poor health. A more recent example is how Black people have been disproportionately affected by COVID-19. ...I could talk about this for hours, but I hope that these conversations don't just stay on social media. I hope for real systems change. Do you? Do you know what public health is or health equity? Let me know in the comments. I'd love to keep this conversation going. Click the link in my bio to sign up for my mailing list! #amplifymelanatedvoices #amplifyblackvoices #blackdietitian #antiracism #foodjustice #socialjustice #blacknutritionist #dietculture #intuitiveeating #girlboss #ditchthediet #dietculturedropout #blackfoodishealthyfood #trustyourbody #daughterofanimmgrant#healthybodyhealthymind#womeninspiringwomen #publichealth #mph#losehatenotweight #phenomenalwoman #bodyacceptance #fatliberation #bodypositivity #intersectionalfeminism #normalizenormalbodies #bekindtoyourself #femalebusinessowner #blackwomeninbusiness #girlbosstribe See more

Posted @withregram @therosienutritionist I cant remember a time where I felt this mentally and emotionally exhausted. I have so many feelings and at the same time dont really have much else to say. Can you see why these systems of oppression continue to make Black people sick? How can All lives matter, when Black lives don't? ... #amplifymelanatedvoices #centermarginalizedvoices #centermarginalizedbodies #reclaimingourtime #complicatethenarrative #blacklivesmatter #blackdietitian #mutewhitenoise #diversifydietetics #fatpositivedietitian #allfoodsaregoodfoods #eatingdisorderrecovery #socialjustice #foodjustice #haes #intuitiveeating #bodytrust #antidiet #dietculture #reclaimingourspace #centerourvoice #blackvoicesmatter #nothingaboutuswithoutus #eachoneteachone #blm #yourbodyisnotanapology #allbodiesaregoodbodies #eatingdisorderrecovery #weightstigma #normalizenormalbodies #intuitiveeating #bodytrust #antidietdietitian See more

Posted @withregram @blessthemessy The number one response I get when I talk about our white privilege. I understand all life matters, but all lives are not equally in danger. If both my sons were playing and one broke their arm and one didnt I would not give them the same medical treatment. I would take care of the one in more danger. It would not mean one mattered more than the other, it would mean one needed my aid faster. Its not a competition or a confrontation. Peop...le come in this space who dont even follow me and just start nonsense in my comments. Today Ill just block, no one needs to be triggered by ignorance. Take care of each other. . . Its been brought to my awareness that @rachel.cargle posted an article in Harpers Bazaar that my post is very similar to. I HIGHLY respect her, financially support her work, and learn from her and probably even read the article at the time and it just stuck in my consciousness. I had zero intention of ever trying to be credited with her work, I only was trying to silence the non stop stream of voices. Either way its not okay and I acknowledge that and take responsibility for not citing her. @ Burlington, Ontario See more

The Hamilton Family Health Team will be hosting sessions on various topics related to mental health, nutrition and physiotherapy (Yes, its free!!) . Mental Health - Substance Use Information. - Stress Management Skills.... - Skills to Reduce Anxiety. - Understanding grief during Covid-19: How the pandemic is tangled into our experiences of death and grief. . Nutrition - Eating and Living well with Diabetes. - Weekly Nutrition Session: Food & Mood: Diet and Depression. - Weekly Nutrition Session: Self Care Through Food: Strategies To Reduce Stress And Emotional Eating. - Cooking for Better Health: Beginners. . Physiotherapy - Living Better With Pain. - Staying Active At Home. . Some sessions require registration. For more information: https://calendar.hamiltonfht.ca/Default/Month . . #HamOntFHT #hamiltonstrong #virtualsession #hamont #hamiltonontario #covidresources #aparttogether #chronicpain #mentalhealthmatters See more

Posted @withregram @momdotcom We are in this together and we all need to do what we can to stay well. That includes our mental health too. Love this message from @emilywkingphd #mentalhealth #socialdistancing #parenting... #doyourbest See more

What is ONE way you can help beat COVID-19? . For travellers returning home, you need to self isolate! Do not stop anywhere to get groceries or food. Call your friends and family to drop things on your porch. Order groceries online and have it delivered to your house. As a last resort, reach out to caremongering FB groups. Make the right choice. Your actions have lasting rippling effects. . For those who are well, check in on your neig...hbours or those who are more vulnerable. Help them pick up groceries, medication or emergency supplies. A small act as such goes a long way. Join a caremongering FB group and help out those in need. . For those who are self- isolating, you can still help from a distance if you have the resources to do so. Order and pay for groceries online for someone who is struggling financially. It may mean that the family gets to go to bed with their bellies full. . As heard from a public health ethicist, how well we weather a pandemic is how well we band together. #solidarity. . Beautiful illustration by @revealatori whose art always make me smile. . Share to remind a friend of why this is important ---- Mun (aka @kids.dietitian) . . . . #covid #covid19 #caremongering #oakvillestrong #burlingtonstrong #torontostrong #inthistogether #inclusionmatters #flattenthecurve #torontomoms #burlingtonmoms #oakvillemoms #torontoparents #canadianmom #canadianmoms #GTAmoms #haltonmoms #torontodietitian #pandemic #pandemicpreparedness #quarantinedwithkids See more

Posted @withregram @foodandfearless There's been a lot of fearmongering around processed foods recently, esp as people stock up on groceries. Here's a few things to remember: - 1. All foods, including processed foods, can fit into our everyday lives. We should include a variety of foods in our diet, and processed foods can be a part of that. - 2. There are many factors when it comes to choosing foods: time, energy, convenience, money, access, shelf life, storage space, prep... skills, preference, and health (to name a few). - 3. And when we talk about health, we're not only considering physical health, but also social, cultural, financial, emotional, and mental health too. - 4. Here are ways that these foods can support our overall wellbeing: - Canned/frozen fruits & veggies are safe to eat and provide a range of nutrients, just as fresh produce. Frozen meal options can provide all of the food groups for a complete, satisfying meal. Rice/beans/pasta are starchy staples and can be made to take on any flavor! PB, chicken nuggets, & canned tuna are quick, easy sources of protein. Shelf stability means stable food supply and less food (& money!) wasted. Foods like pizza and ice cream are fun & comforting, and that's an important part of nutrition too. - 5. No, I am not funded/sponsored by the food industry...or by anyone (someone always asks). If I were, I would be socially distancing on an exotic island making dolphin friends. Not making doodles in a Bmore suburb. - Just your friendly neighborhood RD doing what I can to help remove the fear, shame, and stigma around food. #foodandfearless See more

PSA from @kids.dietitian amid the #covid19 pandemic. Here is what you CAN do without licking your finger first: - Turn a page - Get the plastic produce bag open . You can do it!! ... . . #handhygiene #hygiene #spreadlovenotgerms #washyourhands #publichealthservice #psa See more

Real talk with a few fellow HAES RDs. Does nutrition month leave some behind? Short answer...yes! The rhetoric behind healthy eating only applies to those who are privileged enough to choose this lifestyle. I hear many healthcare providers (dietitians included) labeling foods as healthy foods vs. junk foods. I get that the goal is to educate people about nutrient dense foods but it also inadvertently further marginalizes those who are already vulnerable. . When a sin...gle mom cooks Kraft Dinner she got from the food bank, we do not get to call it junk food because it is literally FOOD that fills bellies so that no one goes to bed hungry. . When a child brings a granola bar for lunch, schools do not get to send it home and tell parents to do better. Because not everyone can afford to make nut-free energy balls for their kids or even yogurt. . We have 4 millions Canadians, with 1.2 million children, living with food insecurity. These families struggle to put food on the table, let alone healthy foods. Lets not forget that social determinants play a significant role. A heavy focus on health education and personal choice can distract us from prominent issues like basic income, affordable housing and stigma - which are frankly much sticker issues to resolve. Because the root issues are #morethanfood. . Tag another dietitian who can relate . P/S: For those wanting to learn more about dietetics and social justice, @benourishedpdx is offering a free online conference happening right now It radical and its mind-blowing . . . #haes #criticaldietetics #diversifydietetics #inclusionmatters #endhunger #endpoverty #socialjustice #allfoodsfit #nutritionmonth #endthestigma #weightinclusive #donoharm #antidiet #dietculture #intersectionality #canadianmom #canadiankids See more

This does not contain peanut to the naked eye. It is easy to assume that this may be safe because there is no actual peanut in the mix. A closer look at the label shows that these tree nuts contain peanut oil. Yes, these tree nuts are roasted in peanut oil!! Just a reminder to #alwaysreadthelabel --- Mun . P/S: This jar of tree nuts is from Costco. .... . Sign up for my mailing list for more tips on living with food allergies www.munrd.com . . . . . . #peanutallergy #kidswithfoodallergy #foodallergy #livingwithfoodallergy #foodallergy101 #foodallergykids #anaphylaxis #epipen #labelreading #labelreading101 #nutallergy See more

What's more important that your kids eating kale and quinoa is that they have a positive relationship with food . Labeling foods good or bad can have unintended consequences of creating more anxiety around food. Because kids are concrete and tend to compartmentalize information. Instead, role model for kids how all foods can fit into their diet. Create a positive feeding environment where they can learn to trust their own cues . Some kids are meant to b...e smaller, some kids are bigger. Not all bodies are meant to fit into a certain "healthy weight range". The notion that you have to be a certain weight is not driven by "health" rather fatphobia. And we live in a very fat phobic society. No one wins because kids in big bodies feel shame and kids in smaller bodies fear getting fat. . You can help your child develop a positive relationship with food and be confident in his/her own body. If you need some support around this, I'm here for you --- Mun . Sign up for my mailing list for more tips on living with food allergies www.munrd.com . . . . . #healthykids #raisinggoodeaters #raisingadventurouseaters #familynutrition #feedingmyfamily #feedingkids #raisinghealthykids #positivefeeding #divisionofresponsibility #responsiveparenting #gentleparenting #torontoparents #positiveparenting #inclusionmatters #bodyneutrality #bodyacceptance #canadianmom See more

What to look for when you are choosing a dairy-free alternative for your baby? Iron fortified infant formula remains the best option until baby is 9-12 months old (Canadian guidelines). After that, baby can transition to full fat cow's milk and offer iron rich foods to baby at least 2-3x daily. Edited: Ideally babies who cannot tolerate full fat cows milk would be on a formula that they can tolerate till age 2. However, if that is not possible, choosing a suitable dairy free... alternative would be the next best option. . There are many milk alternatives in the market (I had to spend a lot of time at the grocery store keeping up to date ). Because many babies at this age drink about 2 cups of milk daily, it becomes an important vehicle to deliver nutrients consistently. . What to look for: Calories - low caloric alternatives are not suitable for babies! Babies need calories to thrive. At least 100 kcal per cup is a good rule of thumb. Fats - important for brain development. Choose a higher fat option where possible. Calcium - aim for one that is calcium fortified. Most are fortified similar to milk. Recommended intake is 700 gm calcium for ages 1-3. Two cups milk alternative = 600 mg calcium. Vit A - super important for brain and vision. Recommended amount is 300 mcg. Two cups milk = 224 mcg. Vit B12 - especially important for vegetarian babies. Recommended amount is 0.9 mcg. One cup milk or fortified alternative = 1.1 mcg. Zinc - important for growth. Recommended amount is 3 mg. Two cups milk = 1.8 mg. If your child eats fortified cereals and meats, these provide zinc too. Vit D - for bone health. If not fortified, use D-drops to milk. . Each child's intake varies. Wondering if your baby is getting all the nutrients he/she needs? Work with a peds dietitian to come up with a plan that fits your family's needs. www.munrd.com . . . #fpies #fpiesbaby #fpiesmom #fpiesmama #fpiesfamily #foodallergyfamily #dietitiansofig #kidswithfoodallergies #allergymum #foodallergymom #allergybaby #dairyfree #mpsi #cmpa #canadianmoms #torontomoms #burlingtonmoms #oakvillemoms #milkallergy #milkfree

Think your baby may have a food allergy? There is a tool to help parents understand whether specific symptoms may be caused by a food allergy and if further advice from an #allergist is recommended. Go to allergycheck.ca . Easy to use app with pictures. Developed by Childrens Hospitals (BCCH) Division of Allergy and Immunology and the BCCH Digital Lab. . This app does not replace the expert medical advice of a licensed physician or ...other medical professional. If you think your child is in medical distress please dial 911. . Sign up for my mailing list for more tips on feeding kids at www.munrd.com . . . . . #feedingbaby #firstfoods #blwfood #firsttimemom #newmom #parenting101 #weaningbaby #babyledweaning #feedingbaby #newparents #torontoparents #canadianmom #foodallergyawareness #anaphylaxisawareness #torontodietitian See more

Posted @withregram @foodallergy A person can be allergic to virtually any food.

Embracing your own body

Toddlers age 1-3 year old need on average 13g protein daily (based on RDA). Is your kiddo getting enough protein? Take a look at the examples below: . 1 cup cow's milk = 8g 1 large egg = 7g 1 slice bread = 3.5g... 1 tbsp peanut butter = 3g 1/2 cup legumes = 7g 1 oz meat/chicken/fish (like a bite) = 7g . If your child drinks 1.5 cup of cow's milk, that is already 12g of protein. Dairy free alternatives tend to have lower amounts of protein. Thou, I have seen them ranging from 1g protein to 10g per cup. . Assuming that your child drinks about 1.5 cups of milk, I would aim for a dairy alternative that has 4 to 5g protein per cup. That will give you about 6 to 7.5g (about half of the recommended amount). Also choose a milk-free beverage that is fortified with Vit A, Vit B12, Vit D and calcium. If the dairy free alternative that your child can tolerate is not fortified, please speak with a dietitian about potentially supplementing. . P/S: If you really want to get into details, the protein requirement for this age group is 1.05 g/kg/d. . Wondering if you are on the right milk substitute? Concerned that your child is not getting enough protein? I can help answer your questions. Book a free discovery call today at www.munrd.com . . . . #torontomoms #burlingtonmoms #oakvillemoms #torontoparents #canadianmom #canadianmoms #GTAmoms #haltonmoms #torontodietitian #fpies #fpiesbaby #fpiesmom #kidswithfoodallergy #mpsi #cmpa #dairyfree #milkfree #weaningjourney #weaningbaby #milkallergy See more

Applicable only to Canada Under the enhanced allergen labeling regulations, all priority food allergens and gluten MUST be declared on food labels. If they are not clearly stated in the ingredients, they must be added to the contains statement. . Priority food allergens - peanuts, tree nuts, egg, milk, sesame, soy, mustard, fish, shellfish, wheat and added sulphites. . Interesting fact on oils:... Highly refined soybean oils is not considered a food allergen and are not subjected to the enhanced labelling regulations. Health Canadas position = residual amounts of protein in highly refined soybean oil are very low and are considered to be of no health significance for soy allergic individuals. Manufacturers must be prepared to provide evidence that their oil is indeed highly refined and contain very little or no residual protein. Soybean oil that is NOT highly refined will need to be treated as a food allergen (and must appear on food labels) Sesame oil are usually unrefined (ie. contains protein that would cause allergic reaction) and are required to be clearly stated on food labels. For margarines, any priority food allergen or ingredient containing the allergenic protein must be declared (same applies to all food labels). . Citation: https://www.canada.ca//position-highly-refined-oils-derive . . Follow @kids.dietitian for more tips on living with food allergies and feeding kids! . . . . . #glutenfreecanada #allergenlabeling #foodallergyhacks #foodallergyhack #labelreading #labelreading101 #foodallergyparenting #kidswithfoodallergy #foodallergy #livingwithfoodallergy #foodallergy101 #fpiesbaby #fpiesmom #torontoparents #canadianmom #GTAmoms #foodallergycanada See more

These are my favourite #glutenfreenoodles Superb for stir-frying or in soup broth. Pretty much free from everything except for the main ingredients listed. You can find them at your local Asian grocery stores. . Mung bean noodles - Made with mung beans, aka green gram, maash or moong. - Part of the legume family, and as such contains iron.... - Known as glass noodles, cellophane noodles, bean thread of Longkou vermicelli. - Translucent, soft and chewy, you may have eaten them in spring rolls - Some may have added potato or rice starch. . Elephant yam noodles - Also known as konjac, shirataki or konnyaku (kind of corm or tuber). - You may see "yam" on the label but it is not the same as "sweet potato". - Contains iron. - Chewy and springy, potentially a choking hazard for younger babies. . Rice noodles - A popular gluten free choice. - Comes in thin or thick variety. . Sweet potato noodles - Popular in Korea. - Soft and chewy. - Also contains iron. . I was looking for a 100% buckwheat or soba noodles but had no luck. Most have wheat added to them. Let me know if you come across any ---- Mun . Follow @kids.dietitian for more tips on living with food allergies . Ingredients can change anytime. Please read food labels for allergens carefully before consuming. . . . #glutenfreenoodlebowl #glutenfreenoodle #adayontheplate #top10challenge #top8free #freefrom #freefromfood #allergenfree #allergyfriendly #allergenfriendly #eggfree #noeggs #soyfree #nosoy #glutenfreefoods #nogluten #wheatallergy #fpies #fpiesmom #torontodietitian See more