iINew Year, #

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Friday, January 17, 1892 — North Shore News - 25

Moderation makes for healthier eating

RESOLVING TO eat right in the new year can be as easily said as
done, if you know what to look for in a healthier diet.

Nutrition doesn’t have to be
boring, said Jean Thompson of
North Shore Health.

Preferring to think positively,
‘she said she likes to tell people
what they can eat more of, rather
than what they should be cutting
down on.

They are encouraging people to
eat more breads, cereals, grains,
fruits, and vegetables, and fewer
high-fat foods like meats, milk
and milk products, Thompson

said.

Choices aré getting better, she.

said, with breeders trying to offer
nore low-fat choices.

Ani increase in grains, fruits and
vegetables will automatically in-
crease your fibre intake,
Thompson, who added that she
also encourages people to ‘‘try
some meat alternatives.”

_ This option doesn’t have to be
“some hardship thing, ”? she said,
explaining that experimenting with
beans can be interesting, and
pointing out that many ethnic

menus — like Mexican and East.

Indian — were once based largely
on vegetarian cooking. .

Cooking without meat also does
not have to be time-consuming,
she said, and it is “‘not as scary as
itsounds.” —.

Educating’ residents about .

healthier choices is the goal of

Heart Smart North Shore, a pro- -

‘gram aimed at nutrition from. a
healthy heart perspective rather
than waiting until you have had
heart problems, said Thompson.
North Shore Health is working
with individuals, families and
community groups to to teach
people how to plan and maintain
their own heart-healthy diets, she
‘said.
Already 120 volunteers are in-
_ volved: with the project that is
aimed. at- educating the public to
promote healthy behavior. Part of

"., the . plan “is to encourge North
“ Shore restaurants and food ser-

vices to become. heast healthy by
offering more-choices to the con-

said

By Pamela Lang
Features reporter

sumer, Thompson explained.

She said those choices would
include the ability te order 2%
milk rather than whole or having
your salad dressing served on the
side so that’ you can avoid using
as much.

“Most: foods can be _heart-
healthy,"” Thompson said, so
rather than having three or four
low-calorie items on the menu, it
would would allow individuals to
make choices for heart-healthy

_ eating.

* She said part of the education
process is learning how to shop
for more healthy foods, and
North Shore residents can do that
through Shop Smart tours.

The tours are meant to lead you
to “a different way of shopping, a
different way of cooking, and
ultimately a different way of
eating,’’ said Thompson.

The supermarket tour is a

*“twonderful learning experience,”

said Kath!zen Quinn, a dietitian
with Diai-A-Dietitian, a group of
registered dieticians who provide
free information to the general
public on a cal!-in basis. :

Conducted by a dietitian,
“Shop Smart tours are extremely
effective at teaching people about -
food choices,’’ said Quinn, adding
that they have been shown to have
long-term benefits because of the
visual references.

TON

Quinn said she is aware of tours
available through Save-on-Foods
or Overwaitea that can be arrang-
ed through the supermarket, but
larger groups can contact a dieti-
tian directly to set up a tour.

Asked to make a list of nutri-
tional resolutions, she said cutting
down our fat intake would be at
the top.

Not oniy does red meat often
have a high fat count, hard
cheeses are very high, she said,
comparing cheddar cheese at 30%
fat to whipping cream at 35% fat.

At the same time that we
choose leaner meats, leaner
cheeses are also avaitable, a part-
skim cheese is about 15% fat,
while a skim milk cheese is just
71%.

As well, Quinn said, lowering
our intake of saturated fat is im-

portant. Animal fats and tropical |

oils, such as coconut and palm
oil, are the highest in saturated
fats.

Reducing our animal fat intake
also helps to reduce our
cholesterol intake, she added, and
watch for high-fat foods without
visible fat like nuts — % cup of
dry roasted nuts has 37 grams of
fat, two-thirds of what our total

daily fat intake should be.

The highest sources of
cholesterol are egg yolks and
organ meats like liver, she said;
second to them are other animal
sources like meats and cheeses.

Quinn referred to PUFA
(polyunsaturated fats) and MUFA
(monounsaturated fats) as the low
saturated fats that we can look for
when choosing things like marga-

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