FAQ

Which cereal/granola bars should I buy?
Look for the Nutrition Facts label on the side or back of the package and choose on the basis of the following:

• Fiber: 3 grams or more per serving (to improve regularity of the digestive process)
• Proteins: about 3 grams per serving (to keep you going until the next meal)
• Fat: 3 grams or less per serving (just enough to be tasty)
• Sugar: less than 10 grams per serving (you do not need added sugar)
• Sugar: < 10 g
• Sweeteners (maltitol, sorbitol, etc.): None (because they maintain the crave for sugar)

I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.

What are « Social Tea » cookies?
Rather than suggesting a brand, look for the Nutrition Facts label on the side or back of the package and choose on the basis of the following: 3 cookies (20 g) should contain about 70 kcal and a maximum of 3 grams of sugars.

I really like your weekly meal plans but I would like to know what to drink?
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have fruit juices but remember, each glass represents an extra 100 kcal.

Read more:

• About alcoholic beverages
• Coffee intake

There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.

How to choose a breakfast cereal?
Look for the Nutrition Facts label on the side or back of the package and choose on the basis of the following:

• Fiber: 3 grams or more per serving (to improve regularity of the digestive process)
• Proteins: about 3 grams per serving (to keep you going until lunch time)
• Fat: 3 grams or less per serving (just enough to be tasty)
• Sugar: less than 5 grams per serving (you do not need added sugar)
• Finally, please remember to check the serving size on the label, since it may vary from 1/4 cup to 1 1/4 cup. So, if the sugar or fat content is given for 1/4 cup of cereals and you are eating a full cup, your intake will be 4 times higher.

Why do we often have carrots and celery for snack?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.

What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!

Read more:

• Benefits of canola oil
• Good Fats, Bad Fats

Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

I see crispbread in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.

While consulting the sample meal plan, I noticed that certain recipes RECUR more than once in the same week. Will the meal plan that I'm going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.

• I am suffering from gastric reflux and I also wish to lose weight. Which meal plan should I choose?
  You should consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian. Having said that, the 1,600-calorie Gastric Reflux meal plan would likely be a good choice, as it will help most people lose weight while alleviating symptoms and preventing recurrence of acid reflux.
• It seems to me that dinners are lighter than lunches. Is there a reason for this ?
  The only recommendation to reduce acid reflux that is based on strong evidence, is to lose weight if the person with reflux is overweight or obese. This condition plays a key role in the reflux symptoms, as excess weight puts pressure on the abdomen, pushing up the stomach and causing acid to back up into the oesophagus.
  
  For this reason, these meal plans are designed on purpose with dinners that are lighter than lunches, to facilitate weight loss. This way, you can burn most of the calories that you eat during the day, before going to bed, thus avoiding to stock up these calories as body fat.

• Why are almonds so present in the Heart Healthy meal plan?
  Almonds are very rich in energy and good nutrients, such as fiber, protein, vitamins and minerals. A dozen almonds or so are very effective when you have the munchies. Almonds are also very convenient to carry and don't get rancid as quickly as walnuts, for example.
• I have hypertension, diabetes and I want to lose weight. What meal plan should I choose?
  We recommend that you consult your doctor and/or a registered dietitian that will give you the best advice in this regard.
  
  This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
  
  With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.
• How many times a week will I have fish if I subscribe to the Heart Healthy meal plan? Same question for beef?
  Since this meal plan is based on the Mediterranean diet, you will have fish and seafood about 4 times a week. These foods are good choices because they are low in calories and high in essential unsaturated fats. Beef, on the other hand, will only be present once or twice a week because it is a significant source of saturated fats, which must be limited.
• Where can I find the yogurts with plant sterols?
  You can find them in all the major supermarkets. In Canada, you can buy Astro's BioBest drinkable yogourt; in Europe, Danacol from Danone. Both yogourts contain 1g sterols per container. Plant sterols are added also to some fruit juices, such as Oasis Health Break CholestPrevent (1 g per cup), sold in Canada, and to margarines, such as BecelPro.Activ (0,75 g per 2 tsp (10 ml)).

• Can I eat prunes and prune juice?
  Prunes and prune juice, as well as apples and pears, may help relieve constipation. Still, they should be a temporary solution and cannot replace a healthy, varied, balanced and rich in fiber diet.
• Can I replace some recipes or meals during the program?
  During the maintenance phase (from the 4th week on), you can replace recipes or meals at leisure. However, during the 1st phase "Progressive increase of fiber" (3 first weeks of this program), you must follow the meal plans exactly as proposed, as they are carefully calibrated and any change could delay the improvement of your condition.

• Why are there desserts with added sugar in the Diabetes meal plan?
  Indeed, some fruits served for dessert are sometime sprinkled with sugar, but only in small amount to enhance their taste. Since our meal plans take into account the total amount and the distribution of sugar in the day, everything is still balanced. If you prefer to eat your fruits without any sugar, feel free to do so!
• I have diabetes, hypertension and I want to lose weight. What meal plan should I choose?
  We recommend that you consult your doctor and/or a registered dietitian, that will give you the best advice in this regard.
  
  This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
  
  With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.
• My Dietitian told me that I should take about 45g of carbs per meal for myself and about 60g for my husband. Looking at the Nutrition Facts table for your Meal Plans, I'm afraid that your menus contain too much carbs. Are your Meal Plans really appropriate for us?
  Glad you asked! No worries: Your Dietitian is right and... so are we! Here's the explanation for this apparent difference:
  
  First, the values recommended by your Dietitian are for "net" carbs (without fibers) and refer to the main meal only. On the other hand, the Nutrition facts table for our Meal Plans show "total" carbohydrates, from which you must subtract the amount of fiber, because these do not contribute to your blood glucose. This table also presents the total carbs for the day, including your meals as well as your snacks.
  
  Second, in order to make it easier for people to count carbs, dietitians here in Quebec focus on carbs from fruits, dairy products and grain products only. This is an approximation, as it does not include carbs from vegetables and meat and alternatives. On the other hand, our proprietary computer system calculates carbs accurately from all foods, without omitting any.
  
  Finally, our Diabetes Meal Plans are designed to provide 50% of the energy from carbohydrates, as recommended by the Canadian Diabetes Association. By choosing our Diabetes Meal Plans with the right caloric level for you, you will be able to meet the latest dietary recommendations without having to count carbs. If your dietitian prescribes 60g of carbs, you may follow the plan at 1700kcal. If she prescribes 45g, you may follow the 1500kcal, but you will need to take one less serving of grains/day (for ex. leave out 1/2 slice of bread at lunch and 1/2 serving of rice at dinner, or leave out 1/2 cereal bowl at breakfast and 1/2 slice of bread at dinner, etc.). Be reassured, with SOSCuisine you're in good hands!
• I was surprised to see that you are proposing PASTA for dinner, because I heard that we should avoid them when we have diabetes. Could you please clarify the situation?
  The glycemic index of al dente pasta is relatively low. This means that they do not induce a major increase in blood sugar and they are efficient to control hunger. Often served with a source of protein such as meat, eggs, or seafood, pasta dishes are adequate for a well-balanced meal.

• Can these meal plans cure diverticular disease?
  Today, little scientific evidence concludes that a high-fiber diet promotes the regression of existing diverticula, or prevents inflammation (diverticulitis). However, it seems beneficial for people with diverticular disease, who have no complications, to eat a high amount of dietary fiber.
  Source: Handbook of Clinical Nutrition, OPDQ, 2010
• Can I replace some recipes or meals during the program?
  During the maintenance phase (diverticulosis), you can replace recipes or meals at leisure. However, during phases 'Diverticulitis' and 'Diverticulosis, introduction', you must follow the meal plans exactly as proposed, as they are carefully calibrated and any departure could delay the improvement of your condition.

• Tea, herbal tea and coffee:
  You can have tea or coffee without any problem, provided that it does not exceed two cups of standard coffee, or two 1/4 cups of espresso coffee per day. Refrain from drinking hrebal teas made from leaves of aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, of Comfrey, Labrador tea, sassafras, root patience, lobelia and senna leaves, which can be detrimental to your baby's health. Talk to your doctor and nutritionist to find out which herbal teas can be consumed during pregnancy. Cereal-based drinks are good substitutions.
• Alcohol:
  Remember that there is no safe amount or safe time to drink alcohol during pregnancy. Drinking alcohol during pregnancy affects fetal development. It is therefore strongly recommended to avoid alcohol consumption during pregnancy. For more details, visit the Public Health Agency of Canada.
• Is it true that cold cuts and deli food should be avoided during pregnancy?
  Some cold cuts and deli meats must indeed be avoided during pregnancy, but not all. Uncooked or smoked meats, such as prosciutto or Bayonne ham are carefully absent from our menus because they must be avoided. Non-dried deli meats such as cold cuts can be eaten if they are heated properly and come from commercial packaging. Another option is to cook meat at home.
• I have gestational diabetes. Are the pregnancy meal plans appropriate for my condition?
  Our pregnancy meal plans meet the recommendations of Canada?s Food Guide. They are designed to provide approximately 50% of your energy from carbohydrates, which are evenly distributed throughout the day as recommended by the Canadian Diabetes Association. By choosing the pregnancy meal plans at the calorie level that is right for you, you will meet, without tedious calculations or extra effort, all the recommendations to help you control your gestational diabetes. Also, the high fibre content of the meal plan not only helps regularity and satiety, but certain types of fibre, included in our meal plans, can help control your blood glucose. So be reassured, with SOSCuisine, you are in good hands!.
• Can I eat cheese during pregnancy?
  Cheese is an important dairy product to include in the diet of pregnant women, mainly for its calcium content. However, one must be careful with the choice of cheese. To minimize the risk of contamination which could be harmful to you and your baby, raw milk (unpasteurized) cheeses should be avoided. Also, even if made from pasteurized milk, blue cheese, soft cheeses such as brie or camembert, and some fresh cheeses such as Queso Fresco, Blanco, Panela or Halloumi, should not be eaten. Our meal plans exclude these products because contamination may occur after the pasteurization step.
• I see that salmon is featured quite often in the Pregnancy menus. Is there a reason for preferring salmon over other fish?
  Salmon is a key food in the diet of pregnant women for several reasons: It is high in omega-3 polyunsaturated fatty acids, which is essential for proper development of the foetus. It is also one of the fish that is highest in Vitamin D. Also, unlike swordfish or fresh tuna, it only contains trace amounts (i.e. insignificant quantity) of mercury, which can be a problem for the development of the foetus.

• Can I eat oat?
  Oat, even if certified organic and gluten-free, must be eliminated from the diet.
• Can I drink soy beverages?
  Consumption of soy products is still very controversial. As a precaution, it is advisable not to consume more than 250 ml (1 cup) of soy beverage per day. If you have thyroid problems, avoid soy beverages altogether. You can switch to almond and rice beverages.
• Can I eat dried fruits?
  Dried fruits can be eaten*. However, remember that a healthy diet is based on variety and that no food is "miraculous", so make sure to consume dried fruits in reasonable amounts. What's more, sulfites are added to dried fruits to prolong their shelf life and improve their colour. Many people are sensitive to sulfites and that is why it is advisable to opt for certified organic dried fruits that are sulfite-free.
  *Dried figs are an exception. They are very rich in glycotoxins and so it would be best to limit them.
• Which cereals can I consume for breakfast?
  Prefer a breakfast cereal with high nutritive value. Avoid those with added sugar. Here are a few ideas: quinoa cereals with no added sugar, puffed rice with no added sugar, buckwheat porridge, brown rice porridge, etc.
• Where can I find gluten-free bread recipes?
  We suggest 5 different recipes of gluten-free bread :
  Brown Rice Bread
  Oven Baked Brown Rice Bread
  Oven Baked Six Flour Bread
  Five Flour Bread Machine Bread
  Oven Baked Raisin Bread
• Can I replace some recipes or meals during the program?
  Yes, of course, you can choose an alternative meal by clicking on the blue "Swap meal" button. This way, you are assured that the chosen recipes are compatible with your hypotoxic diet and that your grocery list reflects those changes automatically. Several other recipes on the website are incompatible with the hypotoxic diet, therefore it is not recommended to replace a recipe by any other found using the recipe search engine.
• Can I eat agave syrup?
  Agave syrup should be avoided because it is very rich in fructose. Prefer honey, maple syrup or organic whole sugar cane.
• I notice that some recipes contain small amount of refined sugars, such as white sugar or brown sugar. Even if the quantities are small, I would rather replace these sugars by organic whole sugar cane. How to override?
  Indeed, this diet advocates the use of raw unrefined sugar cane. In Canada and USA, this sugar is called Sucanat. In Europe, several brands offer this product under the name of "Organic whole sugar cane". It is a raw sugar made ??by reducing sugar cane juice in the form of pale brown granules, with a distinct and natural molasses flavour. You can substitute sugar or brown sugar with an equal amount of organic whole sugar cane. You will find it in health food stores.
• What is homemade soy-yogurt?
  Soy yogurt is a yogurt made from lactose-free soy milk, to which yogurt cultures were added. It is prepared in the same way as regular yogurt, using a yogurt maker.
  You can find the recipe here: Homemade Soy-Yogurt

• I have diabetes, hypertension and I want to lose weight. What meal plan should I choose?
  We recommend that you consult your doctor and/or a registered dietitian, that will give you the best advice in this regard.
  
  This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
  
  With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.

• I have diabetes, hypertension and I want to lose weight. What meal plan should I choose?
  We recommend that you consult your doctor and/or a registered dietitian, that will give you the best advice in this regard.
  
  This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs. If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.
  
  With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.
• Every time I tried a diet to lose weight, I was always hungry. In what is your weight loss meal plan different?
  First, the meals we suggest are rich in fibers and proteins which fill you up and prevent hunger to strike shortly after. Second, our meal plans are calculated so you can have snacks between meals. If you are still hungry, it is possible to eat another snack while checking carefully the nutritive value on the product or on our web site. Quick tip: drinking water before and between meals will help you to manage your hunger.
• Why is there is cheese and even desserts in your weight loss meal plan?
  Our weight loss meal plan is not another of those drastically restrictive food regimen. We offer flavorful and well balanced meals which respect a targeted calorie count to help you to lose weight. It is essential to enjoy your food and to learn to savour it... with moderation!
• I reached my goal of losing weight by following the Weight Loss Meal Plan. Now I want to maintain my new weight. How can SOSCuisine help me?
  Upon reaching your weight loss goal, it is important to continue maintaining good eating habits and a healthy lifestyle. Several options are available to you depending on your personal circumstances (pregnancy, menopause, high cholesterol, etc). For example, if you previously followed the Weight Loss 1400 kcal Menu, you could continue with Weight Loss 1800 kcal Menu, or with "Healthy with Pleasure" Menu. Do not hesitate to contact us if needed; we can advise you on a suitable menu for your condition. If you subscribed for a long time, we'll just change the type of meal plan you are subscribed to, at no additional cost for you.
• I find that there is a lot of bread and pasta. Aren't we supposed to avoid those in order to lose weight?
  For a woman between the ages of 19 and 50, the Canadian Food Guide recommends 6 to 7 portions of grain products per day. In order to lose weight, one must consumme less calories than what he expends. Our 1,400-kcal weight loss meal plans provide an average of 5 servings daily. It is important to maintain an adequate intake of bread, pasta and cereals since they are rich in many essential nutrients. Among those, there are folic acid, vitamins B1, B2, B3, and fibres.
• I was surprised to see that you are proposing pasta for dinner. I heard that we should avoid them at night. Could you please clarify the situation?
  The glycemic index of al dente pasta is relatively low. This means that they do not induce a major increase in blood sugar and they are efficient to control hunger. Often served with a source of protein such as meat, eggs, or seafood, pasta dishes are adequate for dinner. Moreover, our weight loss meal plans are conceived to be less caloric at night which allows you to burn, throughout the day, most of the calories you consume. This will prevent your metabolism to convert those calories into fat once you are in bed.
• I am suffering from gastric reflux and I also wish to lose weight. Which meal plan should I choose?
  You should consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian. Having said that, the 1,600-calorie Gastric Reflux meal plan would likely be a good choice, as it will help most people lose weight while alleviating symptoms and preventing recurrence of acid reflux.
• I think the Weight Loss Meal Plans contain a lot of meat. Does this menu exists in a "meat-free" version?
  The Weight Loss Meal Plans are rich in protein, which helps you feel full at and between meals. However, if you want to follow a meatless version of this menu, we offer it in lacto-ovo-vegetarian and pescetarian versions, for 1400 kcal and 1800 kcal. These alternatives are also rich in protein, but contain no meat. We also offer a semi-vegetarian version, which contains no red meat).

• Where can I find gluten-free bread recipes?
  We suggest 5 different recipes of gluten-free bread :
  Brown Rice Bread
  Oven Baked Brown Rice Bread
  Oven Baked Six Flour Bread
  Five Flour Bread Machine Bread
  Oven Baked Raisin Bread
• Can I replace some recipes or meals during the program?
  Absolutely, you can replace recipes or meals at leisure. Try SOSCuisine's meal swap feature to find tasty gluten-free meal suggestions.
• Can you give me tasty gluten-free lunch recipes?
  To get plenty of meal ideas to bring in your lunch box, go to the advanced search. In the "exclusions" section, check "Gluten". In the "Course / Purpose", check "Lunch box". Sudmit the search and then choose the recipe that you feel like tasting.