Ask a Dietitian

March is Nutrition Month and Dietitians of Canada are dishing up 31 simple and practical tips, one for each day of the month, to help Canadian navigate the grocery store and put healthier foods in our shopping carts.

Go to www.dietitians.ca or www.eatipster.com to download the free iPhone or iPad app for a new grocery shopping tip each day!

Dietitians of Canada Conducted a survey among 2000 adults and found that reading labels is key to making healthy food choices at the grocery store.

• Half (52 per cent) of Canadians always or very often read the nutrition label on a food before purchasing. Only 11 per cent rarely or never read labels.
• Although there are few Canadian studies on consumers’ use of nutrition labels and effect on overall diet quality, research available suggests that consumers use labels but find them confusing.

Tracking Nutrition Trends (TNT VII- 2008) found that when reading labels, most Canadians review:

• Ingredient information (80 per cent);

• The “best before” date (74 per cent); and,

• The Nutrition Facts table (71 per cent).

• A much smaller portion of Canadians read labels for serving size (29 per cent).

Last time we covered Plan.  Part II of this 3 part series for Nutrition Month is Shop.

Shop. As you stroll down every aisle of the store take a few seconds to scan food labels and compare products to choose nutrient-rich foods. Remember to take a list and stick to it to save money.

• Healthy shopping is not just about the store perimeter. You can find healthy food in every aisle!
  • You’ll find nutrient-rich staples such as no-salt-added canned tomatoes, dried legumes (beans, peas and lentils), whole grains, high-fibre cereals, nuts, seeds and low-sodium canned light tuna and salmon.
  • Choose more of these items along with fresh foods from the outer aisles.
  • Shop for nutrient-rich choices in every aisle!
    • In the produce section, choose colourful vegetables and fruit.  Choose convenience items like pre-cut butternut squash, soup mixes, ready to go stir fry mix and pre-made salads. The more fruit and vegetable you buy the more you will eat and the healthier your body weight will be.
    • At the butcher counter, choose fresh, lean, unseasoned cuts of meats and poultry instead of deli slices.
    • At the seafood counter, look for fish rich in omega 3-fatty acids, such as salmon or trout.
    • When shopping for grains, look for whole grains such as brown rice, bulgar, quinoa and barley; and choose whole-grain and high-fibre cereals and baked goods.
    • Pick up sodium-free seasonings such as herbs and spices, fresh garlic or ginger, lemons or limes, onions or balsamic vinegar.
    • 75% of the sodium in our diets comes from processed food.  Put more fresh foods in your cart.
    • Steer clear of processed, packaged foods that are low in nutrients and higher in salt or sugar, such as salty snack foods, sugary drinks and packaged baked goods.
    • Think before you buy your drinks.  Choose drinks that contain no added sugar most of the time.
    • Quality counts! Choose foods based on overall nutrient profile, not just one healthy ingredient.
    • Pack your freezer with nutrient rick foods such as peas, corn, spinach and chard.  Add frozen mango and berries to your dessert and buy unbreaded fish.
    • Buy smaller packages and you will waste less and eat less.
    • Take the family shopping to help increase their interest in nutrition.  Let the kids pick a new fruit or vegetable.  Be sure to set some rules about what they can and can’t put in the cart before you go and don’t give in!

For more information about Nutrition Month, healthy eating tips and to find a dietitian in your area, visit www.dietitians.ca