Please note: No lectures on 7 and 9 March-due to external examiner duties for a doctoral thesis at the University of Saskatchewan-these lectures will be made up on later dates

Note Sydney River Superstore- food safety tour- 22 March 2016 – arrive at Superstore at 10:20 am- tour finishes at 10:55 am.- we will not have a class that day 31 March-:10:05 am- Ms. Teasdale, a dietitian at Sobey’s, will give a lecture on 31 March in class on food selection, portion sizes and healthy eating.

Lecture 12-14 Feb. 2017   Good Nutrition on a Small Budget Meeting Canada’s Food Guide requirements for the least money

Review of principles of food selection and a good diet Adequacy Balance Energy control Nutrient density Moderation Variety these principles maintained by following Canada’s Food Guides (food groups and numbers of servings)

Remember in terms of cost /kg meats > dairy >fruits and vegetables> grains   these principles maintained by following Canada’s Food Guides (food groups and numbers of servings) Chicken and pork are cheaper/kg than beef and lamb

DO: Buy in bulk, freeze what you can Buy unprocessed foods Buy unpackaged foods wherever possible Buy only what you can eat to maintain components of food selection without waste (reliable fridge and freezer)

DO: Read flyers and watch for coupons Shop at bulk food stores or join a food coop Avoid high-end chain stores Live with people who share your enthusiasm for a healthy diet and like similar foods

DO: Repeat menu every 3 weeks (chicken, pork, beef) and same for fish type Perhaps substitute soybeans for beef Remember that carrots, peas, chickpeas, various beans, rice and potatoes are relatively inexpensive and very nutritious when consumed in accordance with the dietary principles listed above and Canada’s food guide Not substitute supplements for food

Menu for the week Sunday Breakfast eggs bread 1-2 % milk Lunch fruit   Menu for the week  Sunday Breakfast eggs bread 1-2 % milk   Lunch fruit fruit juice Dinner vegetables fish

Monday Breakfast cereal bread 1-2 % milk Lunch salad fruit fruit juice   Lunch salad fruit fruit juice Dinner vegetables rice

Tuesday Breakfast cereal bread 1-2 % milk Lunch cheese fruit   Lunch cheese fruit fruit juice Dinner pancakes

Wednesday Breakfast cereal bread 1-2 % milk   Lunch fruit fruit juice Dinner vegetables fish

Thursday Breakfast cereal bread 1-2 % milk Lunch salad fruit   Lunch salad fruit fruit juice Dinner chicken rice and vegetables

Friday Breakfast cereal bread 1-2 % milk   Lunch fruit fruit juice Dinner pasta with vegetables

Saturday Breakfast cereal bread 1-2 % milk   Lunch salad fruit fruit juice Dinner vegetables Fish, fruit juice

GROUP ACTIVITY. ASSESS THE ABOVE MENU AND WRITE IN SPECIFIC FOODS