Transcript Lecture on 31 March

Community Dietetics
Natasha Harrietha, P.Dt
Sobeys Prince Street
Outline
• Roles of a Community Dietitian
• Healthy Eating Basics
– Balance Your Meals
– Nutrition Labeling
– Be Size Wise
– Practice Mindful Eating
• Meals Made Easy
Community Nutrition
Community dietitians have a very different role
from a clinical or a food service dietitian.
Some tasks of a community dietitian:
-Health Promotion
-Disease Prevention
-Educating vulnerable groups
-Conducting needs assessments
-Creating educational handouts
Grocery Store Dietitian
A grocery store dietitian encompasses all skills
from food service management, to clinical disease
management, to community-based teaching and
educating.
Retail Dietitians
Job roles differ from store to store, based on
community demographics and needs.
Some of my roles in Sydney:
-Label reading
-Teaching group classes
-Meal Planning/Shopping
-Individual Counseling
-Working in a team
-Customer Inquiries
-Teaching basic cooking
-Health promotion
-Recipe development
-Weight management
Culinary Dietitians
A retail dietitian works at the point of sale.
Our niche is educating on “how to”:
-How to use chia and hemp seeds
-How to use your slow cooker
-How to make meals in advance for a week
-How to cook fatty fish
-How to use a chicken in 5 different ways
Teaching
No matter where you work, the #1 priority of
a dietitian is to promote healthful living
patterns.
The following are some healthful tips you
can use yourself, or can use in your practice
as a health care professional.
Tip #1
Balance Your Meals
• Have at least 3 foods groups per meal
• Aim for 1-2 food groups per snack
• Use the healthy plate as a guide
Tip #2
Portion Distortion
Fruits and Vegetables
• 6 spears of asparagus, 1 pineapple ring, 1 celery stalk, 20 grapes
Grain Products
• 30 grams of cold cereal, 10 saltines, ½ cup cooked pasta or rice
Milk and Alternatives
• 1 cup milk, 50 grams cheese, 200 mls yogurt drink
Meat and Alternatives
• ¾ cup legumes, ¾ cup hummus, 2.5 oz lean meat
Tip #3
Label Reading
You can use the Nutrition Facts Table to:
• Compare products easily
• Look for more or less of a specific nutrient
• Select foods that meet your
nutrition goals
Nutrition Facts Table
Includes calories
plus 13 core
nutrients:
% Daily Value
• Puts nutrients on a scale of 0% - 100%
• Helps you see if there is a little or a lot of a
nutrient in a specific amount of food
• Based on recommendations for a healthy
diet
Serving Size
Example: Breakfast Cereal
Food Label
1 cup (59 g)
Food Guide
30 g
At Home
1 ½ cups (88.5g)
List of Ingredients
• Mandatory
• Descending order by weight (most to least)
• A source of certain nutrient and allergy
information
Ingredients: Enriched wheat flour, soyabean oil and hydrogenated cottonseed oil,
sodium bicarbonate, salt, malt flour, yeast, amylase, protease, sour dough
culture
How Many Servings?
A 12 oz steak is equal to how many servings?
1.
2.
3.
4.
5.
2
3
4
5
6
=
A 12 oz steak is equal to approximately 5 servings
of Meat and Alternatives.
Tip #4
Watch the Extras
• You eat one piece of pie everyday (1/6)
= 300 calories x 7 x 52 = 109,200 calories/year (30lbs)
• You replace your piece of pie with a fruit
= 60 calories x 7 x 52 = 21,840 calories/year (6lbs)
A difference of 87,360 calories or approximately 24 pounds a year
Tip #5
Drink Water
• Think before you drink
• You drink one medium double-double each day.
=210 calories x 7 x 52 = 76,440 Cal/year
• You switch to milk and eliminate the sugar
=40 calories x 7 x 52 = 14,560 Cal/year
A difference of 61,880 calories per year
(approximately 17 ½ pounds per year!)
• How many teaspoons of sugar in a bottle of pop?
-a 591 ml of cola has 17 tsp sugar.
• 591 ml cola = 250 cal
• You drink one 591 ml pop each day
=250 calories x 7 = 1750 Cal/week
• That’s 26 pounds gained in one year.
Tip #6
Be Mindful
Above all else: Practice mindful eating!
• Eat foods from all groups 80% of the time with
specialty items only 20% of the time.
• Enjoy all foods in moderation and always consider
each meal as a new chance to eat healthfully
Meals Made Easy
• Plan, Plan Plan!!
– Meal Plan
– Grocery List
• Stock up
• Cook once, eat twice
• Use your slow cooker
• Buy some time saving items:
– Deli Roasted chicken
– Bagged or packaged salads
– Stir-fry strips (meat)
- Pizza
- Pre-cut veggies and fruit
- Frozen vegetables
Healthy Eating in a Hurry
• Building a Better Breakfast
– Freeze homemade muffins, pancakes and waffles
– Take a smoothie with you if you’re on the run
• Breakfast Ideas
–
–
–
–
Whole wheat tortilla, peanut butter and banana
Microwaved egg, whole wheat English muffin and milk
Yogurt sundae (yogurt, fruit, nuts or crushed cereal)
High fibre cereal, milk and almonds
Healthy Eating in a Hurry
• Lively Lunches
–
–
–
–
Pack lunches the night before
Plan for leftovers
Build on a frozen entrée
Prepare and cook foods ahead of time (veggies, cheese
cubes, boiled eggs, etc.)
• Lunch Ideas
– Pita, hummus and veggies
– Egg burrito (whole wheat tortilla, boiled egg, salsa,
veggies and cheese)
Healthy Eating in a Hurry
• Snappy Suppers
– Wash/cut vegetables when you return from grocery store
– Plan to have leftovers on busy days
– Cook extra when you have time and freeze for later
• Supper Ideas
– Whole wheat chicken fajitas (tortilla, chicken, vegetables
and salsa)
– Veggie and cheese omelet with whole grain toast
Build a Better Cart
Some grocery cart staples…
• Local, seasonal vegetables and fruit (on sale..)
• Canned fruit packed in water, no added salt canned
vegetables
• Spaghetti mix, stir fry mix, omelet mix for a quick
vegetable addition to your favorite meals
• Whole wheat/whole grain breads, English muffins, and
small wraps
Continued…
• Fresh meats (on sale), quick fry chicken and beef strips,
turkey pepperoni, salmon
• Low fat milk, yogurt, and low fat cheeses
• Non hydrogenated margarines and unsaturated cooking
oils like olive, canola, and flax
• Whole grain breakfast cereals with little added sugars
• Whole grain pastas and quick cooking whole grain brown
rice
• Nut butters like peanut and almond
Continued…
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Canned beans, lentils, chickpeas with no added salt
Canned tuna and flavored tunas
Low sodium chicken and beef stocks
Frozen fruits and vegetables
Frozen thin crust pizzas
Low sodium frozen entrees
No salt added trail mix
Looking to Get Cooking?
• Sometimes, even the simplest recipes can go
wrong
• If you are interested in learning more about how
to cook- Sobeys Prince Street has an in-store
Chef.
• If you would like to learn more about label
reading, shopping, and get more recipes; please
sign up for my email list!
Questions?