1. Please note:
No lectures on 7 and 9 March-due to external examiner duties for a doctoral thesis at the University of Saskatchewan-these lectures will be made up on later dates

2. Note
Sydney River Superstore- food safety tour-
22 March 2016 – arrive at Superstore at 10:20 am- tour finishes at 10:55 am.- we will not have a class that day
31 March-:10:05 am- Ms. Teasdale, a dietitian at Sobey’s, will give a lecture on 31 March in class
on food selection, portion sizes and healthy eating.

3. Lecture Feb. 2017
Good Nutrition on a Small Budget
Meeting Canada’s Food Guide requirements
for the least money

4. 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)

5. 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

6. 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)

7. 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

8. 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

9. 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

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

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

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

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

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

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

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