1. Note

2. Lecture 18-13 Feb. 2015 Good Nutrition on a Small Budget Meeting Canada’s Food Guide requirements for the least money

3. 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)

4. 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

5. 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)

6. 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

7. 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

8. Menu for the week Sunday Breakfast eggs bread 1-2 % milk Lunch bread fruit fruit juice Dinner vegetables fish fruit juice

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

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

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

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

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

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

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