Other calcium sources

Good Eating Today

March 2010
FROM FIELD TO TABLE

Dietitians of Canada’s 2010 National Nutrition Month focuses on celebrating food – from where it is grown and harvested to the delicious and healthy food on our tables.

All across Canada, dietitians are encouraging Canadians to celebrate the wide variety of food grown and harvested in this country. Canadian food production ranges from fisheries to fruit; meat to milk; and grains to greenhouse crops.

Canadian dairy farms produce some of the best dairy cattle in the world. The Canadian Holstein is one of the top producers of milk. Just slightly less than 1 million dairy cattle supply Canadian and international markets with milk.

Canada’s dairies produce more than 665 different kinds of cheese from goat, ewe and cow milk. Quebec alone produces 477 varieties of cheese!

Canada has the longest coastline in the world. Most of the seafood sold in Canada comes from the Atlantic fishery. Our country supports more than 160 species of fish and seafood, including lobster, crab, shrimp, scallops, salmon, clams and herring roe.

The red meat and meat products industry makes up the biggest part of food manufacturing in all of Canada. It includes beef, pork, lamb, venison and bison.

Canada’s poultry farms produce top quality chicken and poultry products.

The wide-range of fruit grown in Canada includes peaches, pears, plums, cherries, grapes, as well as many different types of berries. Apples are the largest fruit crop in terms of weight. Blueberries are the most valuable crop. Potatoes make up one third of the total sales of vegetables.

The durum wheat grown by Canadian farmers is milled into semolina flour, which is the main ingredient in pasta. Other field crops include barley, oats, rye, flax, canola, soybeans, corn and pulses.

Pulses are the dried seeds of legumes such as peas, beans, lentils and chickpeas. Canada exports more mustard seed than any other country in the world.

Despite having a great variety of food grown, harvested and produced in Canada, the Canadian Community Health Survey (Statistics Canada 2006) indicates we are not choosing the healthy bounty our country provides. The majority of Canadians do not eat enough vegetables and fruit. Adults and youth do not consume the recommended number of milk and alternatives.

More females than males do not eat the minimum number of servings for grain products. For teenagers, 25% of all calories come from “other foods” with soft drinks on top of the list.

There is a place on our tables for the foods grown, harvested and produced in Canada. Be sure to visit Dietitians of Canada’s website at http://www.dietitians.ca and click on Eat Well, Live Well for ideas on how to enjoy the pleasures of good food and healthy eating.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY POPULATION HEATLH PROMOTION, SUN COUNTRY HEALTH REGION.

For more information contact:
Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

March 2010
The Role of Preservatives IN FOODS
This year’s National Nutrition Month theme “Celebrate food…from field to table” aims to help Canadians learn how food is raised or grown, harvested, produced and processed. Processing of foods often includes preservation and the use of preservatives.

Preservation is used to help make foods safe to eat after they have been shipped a long distance. It also makes certain foods are available when they are not in their peak growing seasons.

One way that food may be preserved is by adding food additives, salt or sugar.

Food additives can stop or slow food from spoiling. Food can spoil because of the growth of moulds, yeasts or bacteria in the food.

Food can also spoil due to its natural enzymes or chemicals. For example, fats can turn rancid or fruits can turn brown.

Only certain food additives can be used in Canada and there are strict guidelines for their use. They are monitored by Health Canada.

For more on their safety, visit www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/food_add_aliment-eng.php#saf. You will find the “Food Additives Dictionary” here. It is a list of additives allowed in Canada and why they are added to foods.

In addition, salt and sugar are often used to preserve fresh produce. Many canned fruits or vegetables will have more sugar or salt than when they are fresh. Frozen vegetables and fruit are often preserved without any added salt and sugar.

Salt is also used to preserve cured, ready-to-eat meats, processed cheese products and foods like pickles. Salt and sugar are not considered food additives under Canadian food regulations. They are regulated as a food and not as a food additive.

The Ingredient List on the food label of packaged foods tells you if there are food additives, sugars or salts added. All of the ingredients in a food are listed in order by weight. Those present in the greatest amount are listed first.

Sugar and salt can be present on the label under many names. For more tips on how to read the Ingredient List, go to http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/using-utiliser/label-etiquet-eng.php.

The "Nutrition Facts" table on the food label shows the sodium and sugar content of the food. The percent Daily Value (% DV) tells you if the food contains "a little" or "a lot" of sodium or sugar.

You can then compare products to see which ones are lower in salt or sugar. Keep in mind that the serving size may vary between products.

Foods found in a less processed form are usually lower in sugar and salt. They can also be less costly, especially when produce is in season.

Food preservatives are used in many of our foods and are well regulated by Health Canada. They can have an important role in our diets by providing variety throughout the year and keeping food safe. Contact a Public Health Nutritionist for more information and resources on food preservatives.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY POPULATION HEATLH PROMOTION, SUN COUNTRY HEALTH REGION.

For more information contact:
Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

March 2010
THE COST OF HEALTHY EATING IN SASKATCHEWAN

This month Public Health Nutritionists of Saskatchewan will release their second report on the Cost of Healthy Eating in Saskatchewan: Impacts on Food Security. The report provides agencies and decision makers with useful evidence to guide programs and policies. It helps individuals and families figure out what a healthy diet costs.

It also describes what happens when they can’t access a healthy diet. The report offers many ideas and links to programs and resources to help communities build food security for all its residents.

Most people know that eating a nutritious diet is important for health. A nutritious diet can decrease the risk of chronic illness and lead to better health outcomes for pregnant women and infants. This in turn results in higher health care costs.

The cost of healthy food can make it more difficult for some people to choose these foods.

Research with young families in Regina in 2003 found that food costs are an important influence on food purchases. Foods perceived to be more expensive, like fruit, vegetables, meat and milk are bought less often. Vulnerable families will sacrifice quality of food for quantity.

A food cost calculator is included with the report. It helps estimate how much it costs to feed a family healthy meals for a month or a week. In 2009, it cost a family of four, with two adults ages 31-50 and two children ages 4-18, $887.75 a month. That is about $205 a week. The cost for families in northern parts of Saskatchewan was $252.27 a week.

The costs outlined in the report do not include convenience foods, restaurant meals and non-food items. They also do not account for the cost of travel to and from the grocery store. Transportation can be a big barrier for those living in rural communities and under-serviced areas in large centres.

In 2004, the Canadian Community Health Survey found that at least 8% of Saskatchewan residents did not have access to safe and nutritious food.

Among them were households with young children, single parents, those who did not own their own dwelling and those in the lowest or lower middle-income groups. Some may not have the transportation to get to the needed food. Others may not have the time, knowledge or skills to purchase the food they could buy.

Some may only have access to a convenience store in their neighbourhood. They may have a problem storing food or larger amounts of food.

March is Nutrition Month. Dietitians and Nutritionists across Canada encourage all people to work towards food security for all Canadians. The food costing report offers many ideas for getting involved and building a brighter future.

Share this report with other community organizations. You can find the report at www.foodsecuresaskatchewan.ca or contact your local Public Health Nutritionist.

WRTTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN AND SUPPORTED BY POPULATION HEATLH PROMOTION, SUN COUNTRY HEALTH REGION.

For more information contact:
Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

Good Eating Today columns

February 2010

NUTRITION TRENDS

In response to a national food trends survey, an article in the Globe and Mail noted, “We think we are knowledgeable about food. But we are still confused about fats….” What else did the survey discover about Canadians?

Tracking Nutrition Trends is a nationwide survey of self-reported food and nutrition knowledge, attitudes and behaviors.

The Canadian Council of Food and Nutrition asked Canadians questions about food labels, what makes food healthy, influences on food purchases, and food safety. The answers may surprise you.

Product labels are one way to communicate with consumers about food. More than half the population reads food labels but what we look for may differ. Ingredient lists are important to some and others look at best-before dates.

Looking at serving size and calories topped the list. Ninety per cent of Canadians care about food safety but nearly one-third do not care, or do not know if a food is organically grown, contains probiotics, or is made using biotechnology.   

Most Canadians know that eating less fat can lower cholesterol in the blood. Two-thirds of people thought that the cholesterol you eat is a major factor affecting blood cholesterol.

In fact, the cholesterol we eat has little or no impact on blood cholesterol. Saturated and trans fat matter the most since both can raise the ‘bad’ (LDL) cholesterol in blood.

Many of us also think margarine is lower in fat and calories than butter. This is wrong. While it is true that margarine has less saturated fat than butter, it has the same amount of total fat and calories.      

Two popular habits that can spell trouble are skipping breakfast and mindless eating. Breakfast is the most important meal of the day, yet 30% of people said they skipped this meal at least once a week.

People who eat breakfast have a healthier body weight, are more likely to get the nutrients they need, and have healthier lifestyles overall.

Nearly 80% of those surveyed said they eat while doing something else like watching TV, driving, or working on a computer.

Distraction leads to overeating as we do not notice hunger signals and lose track of the amount we eat.  

Given the rise in media focus on food and nutrition in recent years, a lack of awareness about some nutrition issues was unexpected.

Information allows us to make appropriate food choices but the vast amount of information is sometimes hard to sort out and remember.

Accessible sources of information included food labels and the internet. Credibility of information also plays a part.

The most credible source of nutrition information is dietitians but only 19% of people reported getting information from them. 

Are our food behaviors consistent with our nutrition knowledge? Do we do what we know we should? Not always, but the survey had good news.

Nearly 60% of Canadians said they did make efforts to be healthier. Top changes were choosing more vegetables, fibre, whole grains, and eating less fat and sugar.

Reach out and contact a Registered Dietitian next time you have a food or nutrition question.

Written by the Public Health Nutritionists of Saskatchewan, with the support of Population Health Promotion, Sun Country Health Region.

Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

February, 2010

FOOD LABELS – WHAT DOES % DAILY VALUE MEAN?

Many people look to food labels to find nutrition information. Shoppers can use the “Nutrition Facts” panel and the % Daily Value on packaged foods to make more informed choices about the foods they buy and to compare similar products.

The Nutrition Facts panel provides nutrition information based on the serving size listed on the panel. Information is given for thirteen “core nutrients” that are important to health.

The % Daily Value is shown for the thirteen core nutrients. The % Daily Values are based on general Canadian guidelines for healthy eating and can apply to most people. Shoppers can use the % Daily Value as a quick and easy tool to see if there is a little or a lot of a nutrient in that food.

For example, the % Daily Value can be used to choose products that have a higher amount of a specific nutrient such as calcium, iron and fibre.

Some packages may claim the food is a higher source of some nutrients. Manufacturers can make this claim if:

• there is 15% Daily Value or more of calcium, vitamin A, iron or fibre (for the stated serving size of food)
• there is 30% Daily Value or more of vitamin C (for the stated serving size of food)

Shoppers can also use the % Daily Value to choose products that have a lower amount of nutrients that they may want to decrease.

These include saturated fat, trans fat or sodium. Manufacturers can make the claim that the product is low in these nutrients if:

• there is 5% Daily Value or less of fat, sodium or cholesterol (for the stated serving size of food)
• there is 10% Daily Value or less of saturated or trans fat (for the stated serving size of food)

Follow Eating Well with Canada’s Food Guide to help make healthy food choices.

Eating well can reduce the risk of chronic disease such as cancer, diabetes, heart disease and stroke. Using the % Daily Value can help make informed food choices for healthy eating.

Written by the Public Health Nutritionists of Saskatchewan, with the support of Population Health Promotion, Sun Country Health Region.

Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

Good Eating Today columns

January 2010

HEALTHY FOOD CHOICES AT WORK AND PLAY

You have heard the statistics. Many Canadians are overweight or obese. Your children’s eating habits and inactivity are putting them at increased risk for development of chronic diseases such as heart disease. So what can you do about it?

One factor contributing to these statistics is food intake. Often the foods you eat are a result of choices you have made. If you were asked to think about where you make food choices, you probably think of your home first. But food is offered and available in many other places and sometimes food selection can be very limited.

If you are like many people in Saskatchewan, you may spend much of your time at work and in rinks and recreation facilities. What food choices are available there? If your answer is “not very many healthy ones”, we can help.

The Public Health Nutritionists of Saskatchewan have developed a resource entitled “Support Healthy Eating at Work and Play” that will make the healthy choice the easy choice in all areas where food is served. This includes foods available in your community, such as the local rink or recreation facility, and even in your workplace. We believe that a healthy food policy is the key to providing healthy food choices in the community.

What is a healthy food policy? Quite simply, a food policy is a guideline for what food is served in a facility or concession. The benefit of having such a guide is that it is developed with input from a variety of people so everyone’s needs are met. It remains in effect even when personnel changes, so healthy food choices are always a high priority.                                

“Support Healthy Eating at Work and Play” includes a section on dealing with opposition, since creating change is not always an easy task. Decreasing unhealthy food and replacing it with better choices may be difficult if it isn’t done properly. The resource also addresses marketing healthy choices using price incentives or promotions. Sometimes we all need a little encouragement to make the healthy food choice.

The resource also provides tools that are necessary to get buy-in from as many people as possible. This includes sample surveys to get input on what foods are currently available, and what food choices clients would like to see offered. Another valuable tool defines a healthy food choice. This tool can be used when requesting bids for contracts for vending machines.

If you would like more information on this resource, or help with the development of a food policy, contact your local public health nutritionist.

Written by the Public Health Nutritionists of Saskatchewan with the support of Population Health Promotion, Sun Country Health Region.

For more information contact:
Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

 

February 2010

Many people look to food labels to find nutrition information. Shoppers can use the “Nutrition Facts” panel and the % Daily Value on packaged foods to make more informed choices about the foods they buy and to compare similar products.

 The Nutrition Facts panel provides nutrition information based on the serving size listed on the panel. Information is given for thirteen “core nutrients” that are important to health.

The % Daily Value is shown for the thirteen core nutrients. The % Daily Values are based on general Canadian guidelines for healthy eating and can apply to most people.

Shoppers can use the % Daily Value as a quick and easy tool to see if there is a little or a lot of a nutrient in that food. For example, the % Daily Value can be used to choose products that have a higher amount of a specific nutrient such as calcium, iron and fibre.

Some packages may claim the food is a higher source of some nutrients. Manufacturers can make this claim if:

-         there is 15% Daily Value or more of calcium, vitamin A, iron or fibre (for the stated serving size of food)

-         there is 30% Daily Value or more of vitamin C (for the stated serving size of food)

Shoppers can also use the % Daily Value to choose products that have a lower amount of nutrients that they may want to decrease. These include saturated fat, trans fat or sodium. Manufacturers can make the claim that the product is low in these nutrients if:

-         there is 5% Daily Value or less of fat, sodium or cholesterol (for the stated serving size of food)

-         there is 10% Daily Value or less of saturated or trans fat (for the stated serving size of food)

Follow Eating Well with Canada’s Food Guide to help make healthy food choices. Eating well can reduce the risk of chronic disease such as cancer, diabetes, heart disease and stroke. Using the % Daily Value can help make informed food choices for healthy eating.

Written by the Public Health Nutritionists of Saskatchewan, with the support of Population Health Promotion, Sun Country Health Region.

Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca

------------------------------------ 

January 2010

DO THE GENES FIT?

These genes do not refer to a favourite pair of pants, but to the human genetic make-up. Is it possible that our genes are responsible for the obesity epidemic? When first looking at the research, it might seem that way, but in fact, genes are only part of the answer.

Rewind to a few thousand years ago. Imagine being a hunter-gatherer living in a world where food is scarce and physical activity is plentiful. Since no one knows when the next meal will be, it is important to store extra energy when food is available. Fast-forward to the present day. Our genetic make-up is almost the same as the hunter-gatherers however, our modern lifestyle has changed dramatically.

Today we live in a sedentary society and are surrounded by food. It is common for a person to spend much of the day driving, working at a desk, or watching television. It has also become easy to choose low-cost, high fat and high sugar foods for snacks and meals. This type of lifestyle may promote overeating. Excess energy the body does not need will be stored as fat.   

Although we share almost 99% of our genetic make-up, there are small differences between us. The risk of developing obesity is affected by how these genetic differences interact with lifestyles and the environment. This explains why some people making similar lifestyle choices may gain or lose weight more easily than others. Also, people who share their genetic make up will be affected by obesity in a similar way. This includes people such as twins or parents and children.  

The complex link between genes, lifestyle, and obesity can make it seem difficult to be healthy. Luckily, there are many choices we can make to improve our health. Eat more vegetables. They are low in calories, taste good and help the belly to fill-up. Take a walk during a break at work or school. Moving around can:

• Help strengthen muscles and bone.
• Improve mood and mental health.
• Reduce the risk of developing many chronic diseases.

Are genes responsible for the obesity epidemic? Only partially. The obesity epidemic is the result of a complex link between genes and lifestyle. We will need to work together if society is to successfully tackle this epidemic. 

Written by the Public Health Nutritionists of Saskatchewan with the support of Population Health Promotion, Sun Country Health Region.

For more information contact:
Barb Wright, Public Health Nutritionist
Sun Country Health Region
Box 5000-201, 1174 Nicholson Road
Estevan, SK
S4A 2V6
Telephone: (306) 637-2469
bwright@schr.sk.ca