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 farmersmarket

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