1. Note
Sydney River Superstore- food safety tour-
21 March 2018 – arrive at Superstore at 10:25 am- tour finishes at 10:55 am.- we will not have a class that day

2. Lecture January 2018
Good Nutrition on a Small Budget
Meeting Canada’s Food Guide requirements
for the least money
and
Obtaining Accurate Nutrition Information on a budget

3. 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)

4. 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

5. 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)

6. 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

7. 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

8. 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

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

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

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

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

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

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

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

16. Obtaining Accurate Nutrition
Information

17. Usually reliable
University publications (.edu)
Web sites ending in .gov or .org
Peer reviewed journal publications (American Journal of Clinical Nutrition, Nutrition Research, British Journal of Nutrition, Nutrition Reviews, New England Journal of Medicine, Lipids, Journal of Lipid Research, Proceedings of the National Academy of Sciences, Journal of Biological Chemistry and Journal of Clinical Investigation)

18. USUALLY RELIABLE
Government
Health Canada eg
Nova Scotia Department of Health
Cape Breton Regional Health Unit
Pharmaceutical and nutraceutical firms – caution- they have something to sell but
Good science required by Health Canada and FDA

19. USUALLY RELIABLE
Volunteer Agencies
Canadian Cancer Society
Canadian Diabetes Association
Heart and Stroke Foundation of Canada

20. USUALLY RELIABLE
Consumer groups
American Council on Science and Health
Federal Consumer Information Centre
International Food Information Council

21. USUALLY RELIABLE
Professional Associations
American Dietetic Association
Dietitians of Canada
American Medical Association
Canadian Medical Association

22. Usually unreliable sources
Firms and other organisations that are here one day and gone the next
Firms that claim to have qualifications in the field but can produce no evidence of qualifications
.com – may be alright but be cautious

23. Evidence of misinformation
Reliable versus unreliable
Credentials
Real results
Evidence of misinformation

24. Credentials
-Nutrition and/or dietetics training from
an accredited university ( who is doing the accreditation?)
-least 3-4 years of training

25. Credentials
Watch out for:
“nutrimedicine”
fee for degree schools
liberal use of the word doctor
members of “professional societies”
dietitian or nutritionist- this term may be unregulated in some jurisdictions

26. -usually- watch out for dry labing or fixing results
Real credentials yield real results usually
-usually- watch out for dry labing or fixing results
-real results gained by the scientific method

27. Scientific method
-hypothesis
-objective
-method-validity and numbers of subjects
-results-data and statistics are accurate
-discussion and interpretation

28. Scientific method continued
Conclusions
-not generalised to all people – use of word may
References
Publication in reputable peer-reviewed journals
Repetition- with in group and by multiple groups
Concept of a food (eg vegetables) to molecules to doses

29. Identifying misinformation
Personal testimonials-
Hearsay and gossip
Time-tested
Is it really true?- such findings would be widely published
Nonsense Medical jargon
Hunger stimulation point

30. Identifying misinformation
Paranoia
People are just out to get me- mostly my competitors
Quick and easy fixes
Who knows of the overnight cancer treatment
“Just a little dab will do you”
Natural
Not necessarily safer or better

31. Identifying misinformation
Satisfaction guaranteed
How, over what time, what recourse do you have?
One product does it all
Is there only one chemical reaction or disease in the body?
Glossy adverts – in all media
Watch out for the slick willy approach
Have I got a deal for you

32. Identifying misinformation
People telling you not to listen to physicians or other qualified persons

33. Remember
if it is too good to be true then it likely is not true and
that the internet is hard to regulate- the net is worldwide and not every country has regulations at the point of source

34. Healthy choices
-choose whole grain and enriched grain products more often
-choose lower fat dairy products, leaner meats and foods prepared with little or no fat
-choosing foods containing less salt

35. Where does one look on a food label for information on the above items?
-look on the ingredient list
-all packaged foods must list the ingredients used in the product
-ingredients are listed in the order of the amount used

36. Where does one look on a food label for information on the above items?
-the amount of the ingredient is based on weight and not volume
-for example in some cereals whole wheat is listed as the first ingredient
-this means that of all the ingredients listed, whole wheat is present in the largest amount

37. Nutrition claims
-a nutrition claim is used to highlight the key nutrition feature of the food
-it is often put on front of the package in big bold type

38. Nutrition claims
-there are federal government rules for use of nutrition claims using words like “source of” and “low”
-for example with regard to fats and fibre the grams of each must be given on the package label. Details are usually given under nutrition information

39. A closer look at nutrition information
-nutrients always listed in same order making it easier to compare among various food products
-nutrition information always given for the product as sold-

40. Nutrition information components
-serving size in weight (grams) and volume (millilitres or portion of cup eg ½ cup)
-energy is the calories per serving (Cal vs cal) or kilojoules /serving

41. Nutrition information components
-fat-total amount
-may also include content of polyunsaturated fat, monounsaturated fat and saturated fat, trans fatty acids
-for lower fat foods –look at total grams of fat
-carbohydrate includes content of sugars, starch and fibre

42. Nutrition information components
-sodium is the measure of the amount of salt in a food
-percentage recommended daily intake – way in which vitamins and minerals are listed

43. Using food labels to choose foods for healthy eating
To choose whole grains and
enriched products more often
-look at the ingredient listing
-if whole wheat is not listed then one should look to see if the product is enriched

44. Using food labels to choose foods for healthy eating
To choose whole grains and enriched products more often
-enriched pasta is better than pasta that is not enriched
-enriched means more vitamins and/or minerals

45. Using food labels to choose foods for healthy eating
 To choose whole grains and enriched products more often
-pasta is enriched if it includes iron (listed as ferrous sulphate), niacin, riboflavin and thiamine
-whether the label says so or not- REMEMBER-that all white flour and foods made from flour like bread, cookies and muffins are enriched products because all flour in Canada must be enriched

46. Using food labels to choose foods for healthy eating
- To choose lower fat foods more often
-fat is found in a variety of foods
-butter, margarine, oils, milk products
-meats, poultry and fish
-snack foods and many convenience products

47. Using food labels to choose foods for healthy eating
  - To choose lower fat foods more often
-the labels of many milk products help one choose lower fat products
-many milk products are labelled with percentage butterfat(B.F.)
-skim, 1 or 2 percent B.F. are best choices
-compare labels and choose lower fat products including yoghurt and cheese more often

48. Using food labels to choose foods for healthy eating
-To choose lower fat foods more often
-also compare and choose lower fat mass (grams) per serving
-healthy eating means one gets 30 % or less of calories from daily fat intake
-this works out to consuming between 60 and 105 grams of fat per day

49. Using food labels to choose foods for healthy eating
To choose lower fat foods more often
Caution about fat claims
-cholesterol free or no cholesterol does not mean that the food is low in fat
-only foods that come from animals contain cholesterol
-foods made from vegetable sources such as vegetable oil can be very high in fat but contain no cholesterol

50. Using food labels to choose foods for healthy eating
To choose lower fat foods more often
-caution about “light or lite” claims
-read label to find out what is light about them
-consumers often think the terms, light or lite, mean lower in calories or fat -not necessarily so- foods may be light in texture or taste and not reduced in calories or fat at all

51. -to choose lower salt foods more often
Using food labels to choose foods for healthy eating
-to choose lower salt foods more often
-since salt is the major source of sodium in diet, one is advised to use less salt when preparing foods and to choose salty foods less often
-check labels and compare brands to help lower the amount of salt one uses
-crackers and canned soups are just some of the products now being made with less salt

52. Using food labels to choose foods for healthy eating
-to choose lower salt foods more often
-look for a nutrition claim telling you the product contains less salt
-remember a product claim of 50 % less salt means the product is lower in salt compared to the original cracker but not necessarily low in salt- even a salt- reduced product can contain a lot of salt and be high source of sodium

53. Using food labels to choose foods for healthy eating
-to choose lower salt foods more often
-the explanation of what the claim means on the label- amount of sodium must be given-remember difference between salt and sodium
-choosing a product that is lower in sodium than the original product is one of many steps to consuming less salt overall