Community Dietetics

Natasha Harrietha, P.DtSobeys 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 -Customer Inquiries

-Teaching group classes -Teaching basic cooking

-Meal Planning/Shopping -Health promotion

-Individual Counseling -Recipe development

-Working in a team -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.

• Have at least 3 foods groups per meal

• Aim for 1-2 food groups per snack • Use the healthy plate as a guide

Tip #1Balance Your Meals

Tip #2Portion 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

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

Tip #3 Label Reading

Includes calories plus 13 corenutrients:

Nutrition Facts Table

• 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

% Daily Value

Example: Breakfast Cereal

Food Label Food Guide At Home1 cup (59 g) 30 g 1 ½ cups (88.5g)

Serving Size

• 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

List of Ingredients

A 12 oz steak is equal to how many servings?

1. 22. 33. 44. 55. 6

How Many Servings?

=

A 12 oz steak is equal to approximately 5 servings of Meat and Alternatives.

Tip #4Watch 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

• Think before you drink

Tip #5 Drink Water

• 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 - Pizza– Bagged or packaged salads - Pre-cut veggies and fruit– Stir-fry strips (meat) - 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…

• 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?