Outline Roles of a Sobeys Dietitian Healthy Eating Basics Balance Your Meals Be Size Wise Nutrition Labeling Practice Mindful Eating Meals Made Easy
Tip #1 Balance Your Meals Have at least 3 foods groups per meal Aim for 1-2 food groups per snack Use the healthy plate as a guide
Tip #2 Portion Distortion Fruits and Vegetables 6 spears of asparagus, 1 pineapple ring, 1 celery stalk, 20 grapes Grain Products 30 grams of cold cereal, 10 saltines, ½ cup cooked pasta or rice Milk and Alternatives 1 cup milk, 50 grams cheese, 200 mls yogurt drink Meat and Alternatives ¾ cup legumes, ¾ cup hummus, 2.5 oz lean meat
Serving Size Example: Breakfast Cereal Food Label Food Guide At Home 1 cup (59 g) 30 g 1 ½ cups (88.5g)
Fruit & Veggies
Grains
Milk & Alternatives
Meat & Alternatives
Tip #3 Label Reading You can use the Nutrition Facts Table to: Compare products easily Look for more or less of a specific nutrient Select foods that meet your nutrition goals
Includes calories plus 13 core nutrients: Nutrition Facts Table
% Daily Value Puts nutrients on a scale of 0% - 100% Helps you see if there is a little or a lot of a nutrient in a specific amount of food Based on recommendations for a healthy diet
List of Ingredients Mandatory Descending order by weight (most to least) A source of certain nutrient and allergy information Ingredients: Enriched wheat flour, soyabean oil and hydrogenated cottonseed oil, sodium bicarbonate, salt, malt flour, yeast, amylase, protease, sour dough culture
Tip #4 Watch the Extras You eat one piece of pie everyday (1/6) = 300 calories x 7 x 52 = 109,200 calories/year (30lbs) You replace your piece of pie with a fruit = 60 calories x 7 x 52 = 21,840 calories/year (6lbs) A difference of 87,360 calories or approximately 24 pounds a year
Think before you drink Tip #5 Drink Water
Beverages You drink one medium double-double each day. =210 calories x 7 x 52 = 76,440 Cal/year You switch to milk and eliminate the sugar =40 calories x 7 x 52 = 14,560 Cal/year A difference of 61,880 calories per year (approximately 17 ½ pounds per year!)
How many teaspoons of sugar in a bottle of pop? -a 591 ml of cola has 17 tsp sugar. 591 ml cola = 250 cal You drink one 591 ml pop each day =250 calories x 7 = 1750 Cal/week That s 26 pounds gained in one year.
Tip #6 Be Mindful Above all else: Practice mindful eating! Eat foods from all groups 80% of the time with specialty items only 20% of the time. Enjoy all foods in moderation and always consider each meal as a new chance to eat healthfully!
Meals Made Easy Plan, Plan Plan!! Meal Plan Grocery List Stock up Cook once, eat twice Use your slow cooker Buy some time saving items: Deli Roasted chicken Bagged or packaged salads Pre-cut veggies and fruit Stir-fry strips (meat) Frozen vegetables
Healthy Eating in a Hurry Building a Better Breakfast Freeze homemade muffins, pancakes and waffles Take a smoothie with you if you re on the run Breakfast Ideas Whole wheat tortilla, peanut butter and banana Microwaved egg, whole wheat English muffin and milk Yogurt sundae (yogurt, fruit, nuts or crushed cereal) High fibre cereal, milk and almonds
Healthy Eating in a Hurry Lively Lunches Pack lunches the night before Plan for leftovers Build on a frozen entrée Prepare and cook foods ahead of time (veggies, cheese cubes, boiled eggs, etc.) Lunch Ideas Pita, hummus and veggies Egg burrito (whole wheat tortilla, boiled egg, salsa, veggies and cheese)
Healthy Eating in a Hurry Snappy Suppers Wash/cut vegetables when you return from grocery store Plan to have leftovers on busy days Cook extra when you have time and freeze for later Supper Ideas Whole wheat chicken fajitas (tortilla, chicken, vegetables and salsa) Veggie and cheese omelet with whole grain toast
Build a Better Cart Some grocery cart staples Local, seasonal vegetables and fruit (on sale..) Canned fruit packed in water, no added salt canned vegetables Spaghetti mix, stir fry mix, omelet mix for a quick vegetable addition to your favorite meals Whole wheat/whole grain breads, English muffins, and small wraps
Continued Fresh meats (on sale), quick fry chicken and beef strips, turkey pepperoni, salmon Low fat milk, yogurt, and low fat cheeses Non hydrogenated margarines and unsaturated cooking oils like olive, canola, and flax Whole grain breakfast cereals with little added sugars Whole grain pastas and quick cooking whole grain brown rice Nut butters like peanut and almond
Continued Canned beans, lentils, chickpeas with no added salt Canned tuna and flavored tunas Low sodium chicken and beef stocks Frozen fruits and vegetables Frozen thin crust pizzas No salt added trail mix
Looking to Get Cooking? Sometimes, even the simplest recipes can go wrong! If you are interested in learning more about how to cook- Sobeys Prince Street has an in-store Chef. If you would like to learn more about label reading, shopping, and get more recipes; please sign up for my email list!
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How Sobeys Can Help You Eat Better, Feel Better and Do Better! Access to health professionals to help you make healthy choices Free Vitamins for Women Free Flu Shots from our Pharmacists Getting some prescriptions written by our Pharmacists 10% Tuesdays Bonus Air Mile Offers for Students Like us on Facebook: @SobeysDietitians @SobeysPrinceSt728