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Introduction
1. Nutrition 101
2. Canada’s Food Guide
The Basics of 3. Building Balanced Meals &
Snacks
Healthy Eating 4. Healthy Eating on a Budget
Jennifer Hill, Registered Dietitian
Foodie Nutrition
5. Meal Planning
6. Shopping & Cooking Tips
www.foodienutrition.com
jennifer@foodienutrition.com
Why is nutrition
Canada’s Food Guide
important anyway?
• You are both made of and fuelled by what you
eat.
• Your body is made up of proteins, fatty acids,
water, minerals, etc.
• Your body uses carbohydrate, protein, and
fat for energy.
• Foods contain hundreds of chemicals that
help repair damage and prevent disease
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Canada’s Food Guide Using the Food Guide
• Vegetables and Fruit • Grains
• Milk and Alternatives • Meat and Alternatives
Making a Balanced Meal Timing & Spacing
• How often do I eat?
• 4‐6 hours
• Snack if longer time between meals
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What about the “good”
And to drink?
stuff?
• Pop, fruit punch,
sports drinks,
energy drinks, and
juice drinks are
high in sugar and
low in nutrients
• You need about 2 litres of water every day
Healthy Eating on a Budget Shopping Tips
• Build the main part of your meal around rice, • Start with a plan, shop with a list, and eat before you leave
home!
noodles or another grain. Choose whole grain
more often. • Shop the flyer: make use of the in‐store specials.
• Stick to the perimeter of the store as much as possible.
• Use small amounts of meat, and include
vegetables. Casseroles, stir‐fries and other • Compare prices:
• Tomatoes 540 mL $1.09 = 21.3¢ /100mL
mixed dishes are great. • Tomatoes 794 mL $1.69 = 20.2¢ /100mL
• Cook in larger batches, and have leftovers. • When shopping the aisles, be aware of marketing strategies.
• Stick to basics instead of prepared foods.
• Buy fruits and vegetables that are in season.
• Buy no‐name and from bulk bins.
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Meal Planning Healthy Cooking Tips
• Planning ahead can help you: • Start from scratch with whole foods.
• get enough of all 4 food groups • Careful not to overcook the veggies.
• add variety, so you’re not eating • Try baking, broiling, stir‐frying, and
the same thing every day steaming.
• save money (by buying only • Choose leaner meats (loin = lean, rib =
what you need) higher fat).
• use up foods that you already • Go vegetarian a couple times a week.
have on hand
• Include fruit in desserts.
• save time by shopping less often
In a nutshell
• Eat a wide variety of foods.
• Get back in the kitchen.
• The goal is overall balance, not
perfection.
• Eat with pleasure and mindfulness.
• Failing to plan is planning to fail…
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