Eating Healthy With Canned Foods

EATING HEALTHY WITH CANNED/ JARRED FOODS

The temperature is dropping! It is getting colder, yet we must continue to eat and eat healthy. During the colder months, it is easy and convenient to stock up the pantry with canned and jarred foods. Canned foods are nutritious and safe alternatives to fresh foods with longer shelf life.

Due the rigorous canning process, the risk of BPA related disorders and botulism are rare though not necessarily non-existent. Therefore it is important to pay special attention when buying, storing and using canned/ jarred foods.

Some helpful tips when:

Buying canned foods

• When buying canned foods always pay attention quality of the packaging. Never buy canned foods that have no labels or torn labels,
• Do not buy canned food in that are bulging, cracked or dented.
• Buy products that are low in sodium and high in fibre

Storing canned foods

• Stock your pantry using the first in, first out principle
• Store canned foods in clean , cool and dry spaces
• Do not store canned food beneath the sink, in a damp area or above the stove

Preparing canned foods

• Never eat food from cans that have the following characteristics: cracking, denting, foul odors, discolourations, leaking, bulging (this usually show that the food content may be contaminated and not safe to eat)
• Try to rinse canned foods whenever you can (most canned food usually contain high amounts of sodium
• Refrigerate all leftover food (in air tight containers) from cans once it has been open
• Canning reduces heat sensitive nutrients like vitamin C. there Add fresh fruits and vegetables to canned meals for a healthy balance

References:

Eatrightontario.ca

Healthycanadians.gc.ca

3 Tips to Save Time Preparing Healthy Meals

Last night I had the most wonderful dream. I had just spent a long exhausting day at school writing a tough exam and was making my way home. A million things were running through my head; how I had done on the exam, what I was going to study for next, if I was going to make it through the semester, and on top of all of that what I was going to eat for dinner (exams make me particularly hungry). I walked through my front door and into my kitchen. I was shocked to see a hot, healthy, nutritious meal sitting on my table waiting to be eaten. Then I woke up and was brought back to the real world where we have to prepare our own meals.

The point I want to make here is that the time and effort that is required to prepare nutritious meals is a big barrier to eating healthy. After spending a long day at school or work who really wants to spend an hour or more preparing a meal? If you are new to a country it can be even more challenging because preparing unfamiliar foods can take more time and a number of factors can cause you to have less free time than you would like. However, by following these 3 simple tips, you can prepare healthy meals in less time. Preparing your own food more often will allow you to eat healthier and save money because you will not have to eat out as often (for more tips on how to save money at the grocery store click here).

1. Plan Ahead

Making a meal plan for your week can save you a lot of time because you will not be scrambling to put a meal together every time you are hungry. It will also help you ensure that you are getting the recommended amount of each food group (Canada’s Food Guide), and help you save money by not wasting foods. Furthermore, if you plan ahead and know you are not going to have time to prepare a meal at some point during the week, you can prepare a meal in advance (see tip #3) so that you can still eat a healthy meal. There are a number of tools from Eat Right Ontario that can help you plan out your meals in advance here.

2. Buy Healthy Convenience Products

There are a number of items that you can buy at the grocery store that will save you a lot of time in food preparation, but not all of them are healthy. Healthy items that will save you time include:

• Frozen fruits and vegetables
• Canned beans and other vegetables
• Pre-sliced fruits and vegetables

All of these foods will cut down your preparation time when cooking. Frozen and canned foods are still relatively cheap, nutritious, and do not require any additional slicing that would be required with fresh foods. Also, they will last much longer than fresh foods so you do not have to worry about them going bad. Pre-sliced fruits and vegetables are typically more expensive than un-sliced fruits and vegetables but they will save you some time.

3. Cook in Batches

Cooking a large amount of one food typically doesn’t take much longer than cooking a small amount of that same food. If you are able to cook a large amount of food at once than it can last you for several meals. If every time you cooked, you prepared enough food for 2 meals, then you would cut you food preparation time in half! The only challenge with this strategy is storing your food properly. Eat Right Ontario has a very helpful video on how to freeze food properly that you can watch here. If you do not want to cook enough for several meals at once you can also save leftovers from dinner for lunch the next day.

Following these simple steps will cut down your food preparation time and open up more time for other activities. It will also help you save money because you will not have to eat out as often. There are a number of recipes for quick and healthy meals online. Here are links to a resources for quick and healthy breakfasts, lunches, and dinners. Do you have any other strategies you use to save time preparing meals? Let us know in the comment section below! Thanks for reading!

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Eating Healthy on a Budget

When you are picking out foods at the grocery store what is the FIRST thing you look at? I know for me it is almost always the PRICE. The cost of food has a big influence on what we eat, and the cheapest food is not always the healthiest food.

If you are new to Canada, the foods you are used to may be even more expensive, and the prices of fruits and vegetables that you are not familiar with may discourage you from trying them. However, if you shop SMART, then it is possible to save money while still eating healthy. Next time you are at the grocery store, try following these 10 tips to help lower your bill

1. Buy fruits and vegetables that are in season

• Fruits and vegetables cost less when they are in season. Check out our blog post on seasonal foods for more info. If the fruits and vegetables you want are not in season, try buying frozen or canned.

2. Look for sales and coupons

• Many groceries have flyers available online, in the mail, or at their store. Look at these flyers to see try and find healthy foods for less money.

3. Don’t waste food

• Many people throw away food because they buy more than they need and it goes bad. Try to avoid this by freezing perishable foods when you have too much, and by planning out your meals for the week. For more information check out Eat Right Ontario’s tips for storing fruits and vegetables.

4. Try different grocery stores

• Prices between grocery stores can vary quite a bit. If you are able, visit some different grocery stores and compare the prices to try and lower your bill.

5. Compare brands

• Sometimes “No Name” or store brands cost less than the brands you may be familiar with.

6. Avoid packaged and prepared foods

• Although these foods may save you time, they generally cost more money and also tend to contain more fat and salt.

7. Buy in bulk

• Larger quantities of foods tend to cost less per portion. If you are able to buy in bulk without throwing any food away you will save some money.

8. Look for “reduced” items

• Many grocery stores reduce the price of items that are close to their expiry date. If you are able to use these items right away, or freeze them, then it is a good way to save money.

9. Look for items on the high and low shelves

• Grocery stores tend to put the most expensive items on the middle shelves. Look high and low for less expensive options.

10. Don’t go shopping on an empty stomach!

• When people shop on an empty stomach they tend to buy more food. Try and avoid this if you can.

Try some or all of these tips to help you save money at the grocery store while eating healthy! Try this recipe recommended by Eat Right Ontario for eating healthy on a budget.

Baked Breaded Fish Fillets (Serves 4)

Ingredients

½ cup (125 mL) bread crumbs

½ tsp (2 mL) oregano or Italian seasoning

¼ tsp (1 mL) black pepper

2 tbsp (30 mL) vegetable oil

¾ lbs (375 g) white fish fillets (tilapia, sole, haddock, or pollock)

Directions

1. Preheat oven to 375° F. Lightly oil a baking sheet
2. In a bowl, combine breadcrumbs, oregano (or Italian seasoning), and pepper.
3. Brush both sides of each fillet with oil, then coat in a breadcrumb mixture.
4. Bake for 10 minutes, then turn fillets over and continue to bake for 5 to 10 minutes, or until the fish flakes with a fork

Let us know about any other strategies you use to help lower your grocery bill while eating healthy in the comments section below. Stay tuned for the next blog post where we will discuss strategies for saving time while eating healthy.

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Something New and Nutritious!!

Hey Readers!

We here at Nutrition4U believe we have an easy solution for any homesickness that may arise upon arriving in London. What better way to make London feel like home other than by introducing some familiar cuisine of course! Census have shown some of the largest communities of immigrants who travel to London, Ontario, Canada, come from countries such China, Colombia, Yugoslavia, Boznia and Herzegovina, India, Iraq, and South Korea (London census, 2011). Our team has decided to deliver to you a recipe for a nutritious, popular dish from one of these countries and will list the preparation instructions that go along with it. We know majority of the ingredients can be found in your local grocery stores, but have also listed addresses to farmers markets right here in London! Nutrition4U wants to ensure you’re maintaining a healthy diet as you begin your life here in London, and what better way to do that then to bring international food right to your home in London! Our country for this blog is: Colombia. The dish we’ll be showcasing today is: Chicken Breasts in Creamy Coconut Sauce!

Chicken in coconut sauce is an easy and delicious Colombian dish. Onions and red peppers help to season the creamy sauce made with coconut milk. The coconut flavor is subtle – not overpowering or overly sweet. Chicken in coconut sauce is fairly quick to prepare, making it a good weeknight choice. It’s out of this world when served with Colombian coconut rice.

 

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients:

Majority of the ingredients can be found in your local supermarkets, but here is an address for one of London’s Farmers market, which is open year round. You can get freshly harvested fruits and vegetables here:

Western Fair Farmers’ Artisans’ Market Dundas St. East at Ontario St. Open Every Saturday. Select Vendors Open On Thursdays 8am to 3pm All Year Round.

 

 

1 1/2 pounds boneless skinless chicken breast halves

1 teaspoon garlic salt

1/2 teaspoon cumin

4 tablespoons olive oil

1 tablespoon vinegar

3/4 cup finely chopped white onion

1 red bell pepper, finely diced

2 cloves garlic, minced

1 package Sazon Goya seasoning (con azafran)

1 13.5 ounce can coconut milk

1 tablespoon flour

Preparation:

Slice the chicken breasts in half horizontally, to make thinner pieces.

Toss the chicken breasts with the oil and vinegar. Place them in a bowl and sprinkle them with the onion salt, cumin, and ground black pepper. Let them marinate for about an hour if possible, or overnight.

Heat a large heavy skillet over medium high heat. Working in batches, sauté the chicken breasts for several minutes on each side, or until golden brown. Remove chicken to a plate and set aside.

Add chopped onion, red pepper and garlic to the skillet. Stir in Sazon Goya seasoning, and sauté vegetables until soft and fragrant.

Whisk flour into coconut milk, then add coconut milk to the skillet. Add the chicken breasts. Cover and simmer for 10-15 minutes, or until chicken is cooked through and tender (do not overcook).

Serve warm over rice.

Serves 4-6.

Sources:

Chicken Breasts in Creamy Coconut Sauce http://southamericanfood.about.com/od/maincourses/r/coconutchicken.htm

Immigration and Ethno-Cultural Diversity

Click to access 4-%20ethnoculturalJune21.pdf

 

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An Intro to Healthy Canadian Cuisine!

Hey Readers!

 

Moving to a new country can be a huge undertaking.  Acclimating to a new culture, climate, demographic, can all be challenging and time consuming. We hope that this blog can offer some guidance on maintaining a healthy diet while you get settled. Fall has set in and the winter season is steadily approaching! Nutrition4U felt the least we could do is to introduce our readers to a nutritious, hearty meal to tide you over during the cooler months! As the weather gets colder, it’s important you maintain your caloric intake, healthy diet of fruits, vegetables, and small amounts of organic meat.  This may sound like quite an undertaking with so many other competing elements to adapt to during the Canadian winter season. That is why today we will be introducing you to a Canadian dish that can help fill this dietary recommendation. Today’s meal of choice is a turkey chili! This meal is relatively easy to make and only takes about an hour and a half to prepare. Below you’ll find both the ingredients and preparation instructions. Also, all the ingredients listed can be found at your local grocery store.

 

Happy Eating!

 

Original recipe makes 6 servings

Change Servings

         Secret Chili Spice Mix:

         
1/4 cup ancho chile powder

         
1 tablespoon paprika

         
1 tablespoon ground cumin

         
2 1/2 teaspoons salt

         
1 1/2 teaspoons ground dried chipotle pepper

         
1 teaspoon dried oregano

         
1 teaspoon unsweetened cocoa powder

         
1 teaspoon ground black pepper

         
1/4 teaspoon ground cayenne pepper

         
1/8 teaspoon ground cinnamon

          

         
1 tablespoon olive oil

         
1 onion, chopped

         
2 1/2 pounds ground turkey

         
3 cloves garlic, minced

         
1 cup tomato puree

         
2 cups water

                  
2 (12 ounce) cans pinquito or pinto beans, drained and rinsed

 

Directions

Mix the ancho chile powder, paprika, cumin, salt, chipotle pepper, oregano, cocoa powder, black pepper, cayenne pepper, and cinnamon in a bowl; set aside.

Heat the olive oil in a large heavy pot over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the ground turkey and garlic. Cook and stir until turkey is no longer pink, breaking up any large chunks, 7 to 8 minutes. Stir in the spice mixture. Cook until fragrant, 3 to 4 minutes.

Stir in the tomato puree and water. Bring to a simmer, then reduce heat to low. Cook until the turkey meat is broken down, about 1 hour. Stir in the beans, and continue to simmer until flavors have blended, 20 to 30 more minutes.

 

Source: Chef John’s Turkey Chili

 http://allrecipes.com/recipe/chef-johns-turkey-chili/detail.aspx?src=VD_Summary

 

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Healthy Eating and Stress-Part II

Healthy Eating and Stress-Part II

 

We’ve talked about some effects of stress and general tips on healthy eating. In Part II, we will discuss some examples of healthy food choices you can incorporate into your diet to keep your health at optimal levels, and less susceptible to the effects of stress which can be physical, emotional, or psychological.

Some Healthy Eating Options:

• Drink plenty of water throughout the day (8-10 glasses a day)
• Drink decaffeinated teas or calming teas such as camomile.
• Limit yourself to 2-2.5 cups (500ml-625ml) of coffee a day.
• Eat from a variety of the Canada’s Food Guide groups.
• Healthy snacks can include: lower-fat cheese, whole grain crackers, fruits, or hard boiled eggs.
• Eat plenty of raw vegetables.
• Eat a variety of fresh fruits rich in vitamins.
• Low-fat yogurt.
• Hummus and whole wheat pita.
• Whole grain cereal and low-fat milk.
• Chickpea and cherry tomato salad.
• Eat more whole foods rather than processed foods.
• When on the go, choose healthy food options rather than fast-food.
• Prepare healthy snacks in advance, so you are less likely to choose poor food options.

We hope you have enjoyed our discussion on healthy eating and stress.  If you have any other healthy snack ideas, please share with us at nutrition4ulondon!

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What you need to know about food labels!

Do you find food labels confusing? You are not alone!

Mandatory food labelling was initiated in 2007 in Canada,  ensuring all packed foods include a nutrition facts table and a list of ingredients. By providing this information, consumers are able to make informed decisions when buying foods. However, With a variety of packaged foods available, it is not always clear which is healthiest by reading the labels.  Being able to interpret food labels is an important skill for all consumers. Labels allow you to compare products and make healthier food choices. Today we are going to talk about the nutrition facts table in hopes of easing some of the headache of reading labels.    

FOOD LABELS :

• Tells us what is in our food (Nutrients, vitamins calories etc )
• Tells us the quantity of food or drink in a can, packet or bottle
• It also tell us the amount of calories we get from one serving
• It tells us the daily value of the food nutrients

SOME KEY THINGS TO LOOK FOR ON THE NUTRITION FACT TABLE:

• SERVING SIZES: The serving sizes tell us the quantity of food you need to eat that will give you the amount of calories stated on the food label ***Be careful when reading this, it is often only a portion of the packaged product, not the whole thing!
• CALORIES: Calories help us understand how much energy we get when we eat one serving of food.
• PERCENT OF DAILY VALUE (%DV) :The percent daily value tells us how much or how little of a nutrient is found in one serving of food based on the recommended daily intake.

SOME HELPFUL BUYING TIPS

BUY FOODS THAT ARE HIGH IN:

• FIBER
• CALCIUM,
• IRON
• VITAMIN A AND DBUY FOODS THAT ARE LOW IN:
• CHOLESTEROL
• SODIUM
• FAT AND TRANS FATS

Check our twitter for videos and interactive learning opportunities on nutrition labels. Next Blog will tackle health claims on food products and what every consumer should know.

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Resources:

Health Canada: www.hc-sc.gc.ca

Canadian Diabetes Association: http://www.diabetes.ca/documents/about-diabetes/ENG_RGB_FactSheet.pdf