Smart Consumer

Canada’s Food Guide

 Stay on the outside of the store  Pick frozen over canned  Have a list before going to the store  Eat before going to the store  Go to your local farmers market Grocery Shopping

 Plan your meals out for the week  Add colour to your plate  Ensure you are getting everything you need  Keep your cupboard and freezer stocked with healthy choices  Keep a recipe book of your favorite recipes  Look through the grocery store flyer Planning Meals

 Buy only what you need  Buy fewer convenience items  Look for the best buys  Skip the junk food  Stick to the nutrition guide  Some grocery stores are cheaper than others Eating on a Budget

 Listed in order of largest amount to smallest amount  Some ingredients appear twice  Use a different name or one we do not understand  Can look to see if it contains something you can not eat Ingredient List

 Look at the serving size  You can compare it to what is actually in the package Step 1

 Look at the calories  Tells you how much energy you get from one serving Step 2

 Try to limit fat, cholesterol and sodium  Try to get more of these: Fiber, Vitamin A, Vitamin C, Calcium and Iron Step 3 & 4

 Look at the Percent Daily Value  Scale tells you if there is a little or a lot of nutrient in one serving Step 5

 Reading nutrition labels  4 different stations, each station has 5 questions Activity

 Source of Fibre: means the food contains at least 2 grams of fibre in the amount of food specified in the Nutrition Facts table.  Low Fat: means that the food contains no more than 3 grams of fat  Cholesterol-free: means that the product has a very small amount and it is also low in saturated fat and trans fat.  Sodium-free: contains less than 5 mg of sodium.  Reduced in Calories: has at least 25% less energy (Calories), it is being compared to the regular version of that food.  Light: allowed only on foods that are either "reduced in fat" or "reduced in energy" (Calories). Nutrition Claims