Couponing for Nutrition and Health

A common misconception among people who don’t use coupons is that the value of the coupon really isn't enough to make a difference in the long run.  Nothing could be further from the truth my healthy eating friends.  As a dietitian, the priority list for groceries in our house is always nutrition first, and saving money second.  As an example, last week's groceries included lots of fresh and can fruits and veggies, assortment of nuts, haddock, yogurt, cottage cheese, whole grain cereals and bread, and a few miscellaneous products like dish detergent and baggies.  Had we not used coupons and shopped sale items total spent would have been over $123.50, but because we shopped wisely we paid only $41.83. 

So how can this be done?  Plan your meals for the week by using Eating Well with Canada's Food Guide.  Shop flyers and then use both these and the guide to make your grocery list.  Match coupons only with the foods you are going to eat and buy.  The key is to only buy what you intend on eating, and not because there is a sale.  This is how you avoid the pitfall of ending up with 'junkier' cheaper foods.  If you consider the food guide, there are tons of choices here that regularly have coupons.  Juices, canned fruits and veggies, whole grain cereals, breads, pasta and rice, yogurt, fortified soy beverages, canned meats and fish and nuts butters are some of the popular ones.  From time to time there are also coupons for fresh produce too believe it or not.  But how do you really get the deals?  As in food for free, or better yet, making money towards the rest of your grocery purchase?  (And yes it can be done, because I have done it).  It's takes a little of what's called grocery cart and supermarket smarts. 

When I say couponing I don't just mean using one coupon here or there to save a dollar.  I mean really using grocery coupons to their full advantage to get the healthiest eats for the absolute lowest dollar possible.  For example, did you know that in some stores you can use a manufacturer and store coupon.  That's called coupon stacking.  Other stores during a buy one get one free promotion will allow you to use coupons on those items too.  Some stores will not only match sale prices from others, but they will also accept competitor coupons too.  Combing a sale price, or something that is 50% off (say day old bread or about to expire yogurt) with the above coupons tips and tricks is really the key to big savings.  To become fluent in this try to shop at the same store and get to know their coupon policy. 

So where can you find coupons?  Just about anywhere really.  Newspapers and magazines, grocery stores, the internet, products (especially cereals) are places to keep your eyes open.  Websites such as Save.ca, and Websaver.ca are great places to start as they will actually mail you the coupons you've select for free. Certain food manufacturers have also been known to send coupons to loyal customers who have contacted them as well. It's somewhere around 2% of coupons that are distributed actually get used.  If you ask me, that's big savings that a lot of people are missing out on.  If you looking to save money and eat healthy grocery coupons are the way to go.  Saving $20 a week is an extra $1040 a year!  For more information on how to watch sales and use coupons to get the healthiest eats, check out  the blog Fat Pockets Skinny Waistlines, www.fatpocketsskinnywaistlines.blogspot.com.

As seen in The Telegram April 27, 2012

NL - The Highest Salt Intakes Across the Globe?

Just a few days ago information was released claiming Canada's fast food is some of the saltiest in the world. Comparisons were made of over 2100 fast foods from a variety of chains around the globe. Interesting information, and it certainly made me ponder. If our country has some of the saltiest foods then how does our province compare? After some research I found out it's been pointed out by several groups, including the Heart & Stroke Foundation, that Newfoundland and Labrador have some of the highest sodium intakes across Canada. Yikes! We certainly shouldn't be taking this with a grain of salt. 

Most of us would think that swallowing sea water would certainly be high in sodium, and needless to say taste pretty gross. Did you know that a glass of sea water has the same amount of sodium, 2640mg, as a package of Oriental Mr. Noodles? The latter is apparently a beloved quick, easy dish by many Canadians ( it's claimed we eat over 200 million packs a year). In Newfoundland and Labrador, many of our traditional foods are notoriously high in sodium too. Salt meats like pork and beef, salt fish, French fries with fish etc., etc. Most are aware of the foods notoriously high in sodium, but there are a few that would surprise even the most educated  sodium savvyist. Even seemingly healthy food can be lurking with hidden sodium. In the same study that told us our national intakes were globally the highest, one of the most obvious categories for this exemplification was salads. On average even our salads have 100 or 200 milligrams more sodium than other countries. Others food that have that hidden sodium would be instant oatmeal, breakfast cereals, hot chocolate mixes, and bread. Yes, even bread.  If bread isn't enough of a shocker, meals marketed to little kiddies can be saturated too. Gerber Graduates Lil’ Entrées can serve up the equivalent to two medium McDonald’s fries. Let it be a lesson for all packaged food products to check the Nutrition Facts for sodium.

Yes many foods can contain sodium, but there are ways to cut back too. Look to the label as sodium levels can vary widely across different brands for similar products. Be sure to pay attention to the serving size too. Essentially 5% or less for the Daily Value (%DV) means it's a food low in sodium, 15% or more means that it's high. So what about foods that we know might be a little higher? For breakfast cereals keep it to 200 mg or less per serving. A serving of a premade or frozen dinner, or soup to 600mg or less. Try choosing no added salt or sodium reduced brands for veg juices, soups or canned veggies. Rinsing can foods can also be a way to wash off extra salt. The words pickled, marinated, smoked, barbequed, soy sauce, gravy, bacon, and teriyaki can mean these products contain higher levels of sodium. Reduce sodium wherever you can. Cut salt it in half for recipes and keep the salt shaker in the cupboard instead of next to the stove, or at the table.

As seen in The Telegram April 23, 2012

Starting a Family? Keep Nutrition & Weight at the Forefront of Planning

We plan for school, work, holidays and even retirement, but what about for starting a family?

Some pregnancies are planned, and some aren't, but one thing is for sure and that's that babies start to develop long before many women even know they are expecting. Planning for a family needs to begin long before sperm meets egg, and nutrition needs to be a primary consideration.

Nutritionally, and historically speaking in the early and mid 90's folic acid was a primary concern for females of reproductive age in our province. It was estimated that about 20% of women were considered to have poor folate intakes. The rate of neural tube defects in our province at that time was also the highest in Canada. Five times the North American average to be exact. Since then mandatory fortification of folacin in cereal products has helped to reduce the rate of defects in Canada by about 50%. Today, it's not just about adequate levels of folate for pregnancy, it's also important to consider body weight when planning for a family. More and more research is starting to tell us that a healthy weight before and during pregnancy is just as more important.

Last week an interesting study was released suggesting a link with autism and obesity. It was the first of it's kind and showed us that obesity, diabetes and high blood pressure were more prevalent among mothers of children with autism or other developmental disorders. Specifically, obese women were 67% more likely to have a child with autism compared to mothers who were a healthy weight. They were also twice as likely to have a child with another developmental disorder. It also suggested diabetes might be a factor too. Mothers with diabetes were found to have nearly twice the chance of having a child with developmental delays as healthy mothers. Is it a coincidence that obesity, diabetes and autism rates are increasing across the nation? In 2003 the prevalence for autism was 1 in 450, now it's approximately one in 110 children who have the disorder. As for a direct recommendations? Time will have to tell. As we know this is only one study but it does bring about some interesting information and food for thought for women considering a pregnancy.

According to Stats Canada, currently 29% of women are overweight, and 23% are obese across the nation. Obesity rates have climbed the fastest for women aged 25 to 34, nearly doubling in the past 25 years. Being overweight or obese prior to pregnancy can lead to infertility, miscarriage, stillbirth, high blood pressure and preeclampsia, diabetes during pregnancy and complications during labor and delivery. Obesity during pregnancy can also lead to other significant health risks as well, for both mother and baby. Obese women are at risk for complications such as heart disease, pulmonary disease, high blood pressure, diabetes during pregnancy, and sleep apnea. Babies are at risk for birth defects (including a higher risk for neural tube defects), preterm birth, injury, death after birth, or childhood obesity.

If you're looking for more information on planning for a healthy family, Eastern Health has certainly recognized the importance of this and launched a new site last month. B4UR Pregnant focuses on health and lifestyle tips for females planning to become pregnant, including general recommendations for lifestyle, diet and tips to reach and maintain your best weight and health. For more information visit: www.easternhealth.ca.

As seen in The Telegram April 16, 2012

2012 Federal Budget: the Good, Bad & Ugly for Food and Nutrition

Whenever there's good and bad news people usually want to hear the bad first and end with good.  With the recent release of the federal budget came both positive and negative for the Canadian Food Inspection Agency (CFIA) and subsequent health of national consumers. 

Prior to its release, the budget estimated a $21 million cut for the CFIA. However when it was all said and done it was more like two and a half times that original amount.  One of the major programs being introduced? A new online program for monitoring food labels where by consumers send their concerns and comments directly to food consumers. It's set to take the place of federal inspectors who previously verified nutrition claims. This does leave reason for concern. So many food products are confusing and misleading consumers. From this dietitian's perspective, the problem is only getting worse. It reminds me of a CBC's Marketplace episode earlier this year that illustrated 'lousy labels.' It brought never-seen-before public spotlight to the issue (a great episode and I highly encourage you to visit their archive if you missed it). One company in particular was slammed for making false advertising that their processed meat had 'natural ingredients' even though it contained nitrates or nitrites. The catch?  It was a naturally sourced ingredient – i.e. cultured celery extract. Being a front line communicator of food and nutrition information for the public, it seems I may have been a target for their damage control. I received colourful information in the mail from the specific company on 'What you should know about nitrate, nitrite and a healthy balanced diet,' comparing the levels of these compounds in food from processed meats to fruits and veggies, and other 'healthful' information was in my mailbox not long after. It made me think a little more food policing could certainly go a long way to clear confusion and ensure food companies include health and clarity in their priorities.  It looks like people might now want to second guess some of the claim information on labels which happens to be unregulated. It might be a bit of a large task for the general public if you ask me, considering how would John Doe know the difference between a statement that is regulated and one that is not?

With regard to the positive, last month, the Globe and Mail highlighted how a food safety report released by the Conference Board of Canada says rates of food-borne illnesses in Canada are higher than the United States. Canadians suffer more often from more nasty bugs like Salmonella, E. Coli, and Campylobacter than Americans, and according to the report half or more of the cases are picked up in restaurants, cafeterias and other food-service providers. So at first this doesn't sound like good news, but voices are being heard. A key aspect of the 2012 federal Economic Action Plan was 'Strengthening Food Safety.' The government is proposing to spend $51.2 million over the next two years to continue measures to strengthen food safety systems. Comforting yes, however this is national, so what about locally? Unfortunately it's not as germ-free. In comparison to the other provinces and territories Newfoundland and Labrador belongs in a small (unwashed) handful including PEI, Nunavut and the Yukon which have a recommendation (but no requirement) for food safety legislation. Of course restaurants and food establishments may be practising safe food handling and food safety, but it remains at the moment that no one is required to be trained in it. Provincially, there is a 'Food Safety Recognition Program' where establishments are rewarded if the owner and at least one food handler completes training, in addition to a clean inspection record over the course of 12 months. The number of recognized food service establishments in the province under the recognition program? Two. One in Burin, the other, Joe Batt's Arm.  Interestingly, under the City of St. John's directory there are 4092 businesses alone listed as an eating establishment.

As seen in The Telegram April 9, 2012

Best Before Dates vs an Expiry

When grocery shopping, it's one of the final things we'll check before tossing an item into the cart. The best before date. We all reference it, and judging by the amount of food we throw out it seems to play a major role in consumption decisions. However do we really know what best before date means?

Ask yourself this. Will you buy a yogurt that's near it's best before date?  Do you pour milk down the sink because the date on the carton has passed and you think it could make you sick?  Best before dates certainly can be confusing. After all, we've all been told 'when in doubt throw it out,' right? On average, Canadians throw out 40% of their food, instead of consuming it. I wonder, how much of this is because of confusion around best before dates? 

Best before date is actually an indicator of quality. It doesn't refer to the safety of food. Best before dates are how long food will retain optimum taste, texture, and the nutrients outlined on the label. It doesn't guarantee food is safe before that date, and it doesn't necessarily mean food is unsafe after that date either. They are merely suggestions about how long food will taste fresh, and usually appear on prepackaged foods that keep fresh for 90 days or less.

So what's the difference between this and an expiry date? Foods with a longer shelf life and that are critical to nutrition have an expiry. Examples are meal replacements, nutritional supplements, and infant formulas. Unlike a best before date, these foods should not be consumed after the date on the label has passed. An expiry shows how long a food will maintain microbiological and physical stability and safety, as well as the nutrients listed on the label.

Ever notice that canned items, bottled water, soft drinks, sometimes have a best before date? Surely these foods could probably last longer than 90 days. These foods probably don't needs a best before date, but it doesn't stop manufacturers from adding it anyway. Since there are no specific criteria to setting these dates, it's caused some people to state that dates are set deliberately early, so people will toss foods out sooner. Also another beef for some is the fact that once a product is opened the best before date no longer applies. This seemed to especially anger a gentleman in the central portion of our province tried to make a federal case that best before dates bordered on fraud. Needless to say with it isn't a perfect system, and with all the public confusion we probably could do a better job, like Britain in educating people about best before dates.

So what are other countries about best before dates? If you're a Florida snowbird you'll notice there aren't any dates listed in the US. Foods aren't required to have 'expired by,' 'use by' or 'best before' dates. Food rather must be simply wholesome and fit for consumption. However shouldn't all food be wholesome and fit for consumption? Across the pond, Britain has established new guidelines around dating to tell people what best before dates do and don't mean. There too it appears consumers are confused about dates, partly exemplified by similar consumer perception and large amounts of food wastage.

Fruit Loop mascot Toucan Sam's famous words, 'follow our nose,' may apply to food, but certainly not food safety. We really can't use our noses to determine if something is fit and safe to eat, contrary to what many of practise and believe. A food can smell or taste fine, but it can still be unsafe. Bottom line is when a best before date has expired  use your judgement, and when an expiration date has passed throw the food out. 

If food has been stored properly since purchase, it can still be good a few days after the best before date. This is true for milk, cheese, yogurt and countless other foods.  Once you open a food however, the best before date no longer applies. Both best before and expiry dates tell you about unopened foods. So how does one keep food lasting as long as possible? Foods should be refrigerated within two hours of purchase. Refrigeration can slow down bacteria, but it can't stop it, especially once it's already started to grow. Some food can be frozen to keep beyond its best before date too.

For more information on how long to safely keep opened and unopened foods, visit the Canadian Partnership for Consumer Food Safety Education website: http://www.canfightbac.org/en/_pdf/storage_chart-eng.pdf

As seen in The Telegram April 2, 2012