Clinton News-Record, 1983-03-23, Page 21No. 12
Wedn
sday, March 23, 19
3
Sec
d section
I I i
Many of today's older women spent most
of their lives lovingly preparing meals for
their fanulies, taking pride in doing the
shopping and cooking and other associated
tasks well. For both senior men and
women daily meals enjoyed with the
children provided an important and satis-
fying social contact.
Now that they are older, many senior
citizens have found that these previously
enjoyed tasks have become a hardship.
Sometimes the reasons behind these dif-
ficulties are a simple result of aging, for
example not being able to read the sinall
print on packages, or difficulties in getting
to the store to shop. Often the root of the
problem is more serious, as Bert Hamner,
Chairman of the Economics of Aging Com-
mittee of the Senior Citizens Council of Ot-
tawa pointed out, "The problems of the
senior citizens often stem from poverty
and isolation in the community."
For other seniors, the death of a spouse
or children missing from their daily lives
has altered the social aspect of meals
sometimes resulting in lack of motivation
for eating.
Hanmer noted that, "there are many
low-income, unattached women whose
problems are largely unreported since
very little research is available".
Even when seniors have higher than
poverty level incomes their income is
usually fixed or greatly reduced from their
working years.
With all these difficulties, seniors must
still eat and they must eat nutritious foods
to maintain good mental and physical
health. Yet for seniors living in their own
homes, these benefits can often only result
from the seemingly difficult tasks of shop-
ping and cooking.
Charlie McDonald, Executive Director
of the National Pensioners and Senior
Citizens Federations outlined some con-
cerns seniors have voiced about food shop-
ping; some of these concerns are common
to other age groups and some are unique to
seniors.
"Seniors want to know the nutritional
value of convenient packaged foods and
they want individual prices on goods in
computerized stores. We look for smaller
packages including small meat
packages," stated McDonald.
McDonald noted the vision problems
that some seniors have, "larger shelf pric-
�
ing and larger print on packages would be
a help." "The expansion of bulk food
department in many supermarkets is of in-
terest to seniors but many remember the
pre-packaged food era and question the
hygiene of bulk food displays," said
McDonald.
Lenore Newman, senior food consultant,
Food Advisory Division, Agriculture
Canada takes a step -wise approach to
solve some of these problems.
The first step is to plan a shopping list
using supermarket specials and making
use of staples at home. "Make a shopping
list, just buy what you need and you'll save
money." She says, "Plan your meals,
selecting the foods needed for good health
and nutrition from the food groups in
Canada's Food Guide. Choose foods from
all four food groups every day and try to
select those with limited amounts of fat,
sugar and salt. If you don't have one
already, copies of Canada's Food Guide
can be obtained from local health units,
community dietitians or home economists,
family doctors or dietetics departments in
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hospitals."
Newman encourages seniors to do their
own shopping to economize, but also to get
fresh air, exercise and meet people.
The isolation of seniors in the communi-
ty must be broken. Friends and neighbors
can help by offering rides to seniors, but
Newman says, "Seniors can also take the
first step by introducing themselves to a
neighbor and suggesting joint shopping
trips." Some communities arrange for
special buses for seniors to do their shopp-
ing. She suggests tucking a small magnify-
ing glass or pocket calculator if needed, in
the shopping bag along with the shopping
list.
From personal experience Newman of-
fers this suggestion for adapting to metric,
"Judge by sight the size of container,
package or numbers of pieces that suit
your needs, whether they are metric or not
won't matter. Five apples will cost the
same, whether they are priced at cents per
pound or cents per kilogram. The bag of
carrots that you may usually buy is now
marked 1 kg instead of 2 lb."
Other money saving, nutritious ideas are
recommended, "Use skim milk powder in
cooking, baking and with condensed soups
or sauces. It is more convenient than car-
rying home fluid milk. Since bagged milk
is usually cheaper than 1 L cartons,
seniors could freeze the milk or share with
friends."
She also recommends freezing extra
bread and that seniors could save on meat
and meat alternates by eating only the
amount needed, that is, two 60-90 g serv-
ings a day.
"You'll only need about 1 kg of meat,
fish or poultry a week if you eat only one
serving of meat each day and supplement
the protein by eating cheese, eggs, beans,
peas, lentils, nuts or seeds," says
Newman.
Cooking for one or two is a challenge for
anyone who has tried it. Newman recom-
mends that would-be cooks follow reliable
recipes, make good use of a freezer for
storing extra portions of cooked foods, or
store "specials", plan to use leftovers and
ask good cooks for tips and advice.
It appears there is an extra bonus to
complimenting a neighbor on the aroma
emanating from the kitchen - you may get
invited to dinner.
Plan and prepare your way to healthy eatin
Local homemakers are interested in
ways to prepare quick, nutritious meals.
Tried and true recipes and economical,
nutritious food hints were recently given at
the Ontario Ministry of Agriculture and
Food ( OMAF) food forums held in
Seaforth, Uoderich and throughout the
county. Held in conjunction with Nutrition
month, the workshops had an average
attendance of 150.
"Those who attended enjoyed the ,
sessions, acquiring knowledge of a variety
of recipes, purchasing super saving pleat
cuts and ways of applying meat saving
cuts and applying meat savings in the
horse," Jane Muegge Huron's home
economist said.
The theme, Choose Nutrition Now, It
Pays, was a course benefitting both the
body and the budget, explained Mrs.
Muegge. The theme can be translated to
"just good food buymanship," she said.
in addition to the program, Mrs. Muegge
said it was a summary day for the
December course More Sense Than
Dollars. Each group who participated in
the course was asked to submit one recipe.
The recipes were published in booklet
form and distributed to interested in-
dividuals.
Grocery merchants thoughout the
county donated door prizes and as part of
Mary Eadie of the Beef information Centre prepared Oriental Reef Suey as part of
nutrition workshops held recently in Huron County. Held in conjunction with Nutrition
Month, the workshops focused on good eating, the economical way. (Joanne Buchanan
photo)
Nutrition Month local grocery merchants
are using the recipes as bag suffers.
"They are promoting very well," Mrs.
Muegge enthused. We are getting the
message across through press releases,
grocery stores and talks given to groups
who request a nutrition expert."
The nutrition workshops started with the
film, The Consumer and Supermarket. It
pointed out that there are over 7,000
products to choose from in most large
grocery stores although many of them are
non-food items. it explained the various
techniques used to influence the consumer,
including store design, advertising,
packaging and verying weight labels.
Provincial home economist Mary Eadie
of the Beef Information Centre in Toronto
gave recipe demonstrations, pointing out
that there are over 25 different retail cuts
of beef. She said a meat thermometer is an
important investment and explained that
by turning your oven down (to 275-325
degrees Farenheit) and cooking beef
slower, there would be less shrinkage and
a savings of 17 cents on the dollar.
She pointed out that due to major
changes in the beef grading system 10
years ago, beef today is 30-50 per cent
leaner and is comparable in fat and
calories to poultry and fish. She said it is
important to plan ahead and shop for
specials when buying beef.
Think cost per serving, not price per kg.
or total price when shopping for the best
meat buys. Because many beef cuts
contain less bone and waste than other
meats and poultry, they provide more
meat for the dollar. To calculate per cost
serving, simply divide the price per kg. the
cut yields. Generally, boneless cuts have a
lower cost per serving than bone -in cuts.
County services pr
year round good nutrition
Consumers looking for the best meat buy
should seriously consider the bulk pur-
chase of a side, quarter of wholesale cut,
buying when the price is right and
tailoring one's family needs:
Another demostration was given by an
employee of the Ontario Pork Marketing
Board. She said that pork should not be
overcooked until dry and tasteless. It
should be done at 325 degrees Farenheit,
using a meat thermometer for perfect
results. Pork too has become leaner over
the years as hogs are shopped younger and
farmers receive higher prices according to
fat and lean.
Representing the Ontario Turkey
Marketing Board and also a provincial
home economist, Lois Arnold gave a slide
presentation and discussion on the history
of turkey.
Turkey is an excellent source of protein,
is low in fat and calories. Turkey is
popular with people on reducing diets. In a
three -and -a -half ounce serving of roasted
turl'ey, skin removed, white meat has 157
calories; dark meat has 187 calories.
The booklet Turkey Anytime quotes,
"Poultry," wrote the famous gastronomist
Brillat-Savarin, "is to cooking what
canvas is to painters...it is served to us
stewed, roasted, fried, hot or cold, whole
or in pieces, with or without sauce,
deboned, skinned stuffed, with equal
success each time."
Mrs. Muegge was pleased with the
success of the workshop and short course.
She noted, "Everyone was quite receptive
to the program. People are looking for new
food ideas. The trend seems to be for quick
and nutritious meals. People are more
aware of money. They want to cut corners,
but not nutrition."
mote
(,uod nutrition is a year round concern
for the Huron ('runty Nutrition Com-
mittee The committee is composed of
nutrition professionals living in Huron
County
Several different resources provide
nutritional guidance in the county. Huron's
five hospitals are serviced by a
professional dietitian
Hospitals
Wingham and District Hospital has the
mast extensive program, providing in-
patient diet counselling; outpatient dieting
counselling on doctor's referral and infant
feeding education classes
The hospital also provides a Diabetes
Education ('entre The two-day a WPPk
program combines nutrition information
and other care and is designed to
familiarize people about their condition
and how to maintain good control.
tfncter the direction on Paula Blagrave,
Director of Dietetics, the hospital also
lectures to the RNA program as well as
community groups and supports the Meals
on Wheels service.
The (linton, Seaforth, Goderich and
Exeter hospitals share the services of
dietitian Barbara (;use, employed by
University Hospital in London, inpatient
and outpatient counselling is available at
each hospital one day a week on general
nutrition and for therapeutic diets
Health Unit
The Huron County Health Unit's
Turn to page 3A
Eating well for less money is not impossible according to Jane Muegge, Huron County's
home economist. In a recent countywide course, More Cents Than Dollars, hundreds of
area worsen learned that good nutrition can be economical. (Shelley McPhee photo)
Keep your body
runningsmoothly
Quality care is the answer
Keeping your car in top notch condition
means using quality oil, gasoline, parts
and tending to mechanical problems
immediately.
Your body is much like a car. It needs
tender, loving care, constant attention and
the best quality "fuel" to keep things
running smooth and easy.
March is a perfect time to think about
the "fuel" that keeps your body healthy
and happy. March is Nutrition Month in
Canada.
Jane Muegge, horse economist for
Huron County, says that the basic rules
for good nutrition are found in Canada's
Food Guide. By following the Guide and
maintaining a daily exercise program,
good nutrition can be easy as pie.
Most Canadians take extra special care
of their motor vehicles, but many seem to
forget that their bodies also require
quality attention.
Many Canadians are well aware of
nutrition's important role in maintaining
health, however they don't know how to
put good nutrition advice into practice. Or
they fear that eating well. nutritionally
speaking, will be difficult, or hard on the
pocketbook.
However an improvement in eating
habits is easy to implement and can even
reduce a food budget. All it takes is a little
planning.
Before heating off to the grnc•t'r store,
sit down, and plat) your week's menu. In-
corporating some of the specials. You
aught want to check your shelves to avoid
buying duplicates, as well.
While you're filling your groc•er•cart
with the four food groups ( produce. pro-
teins, dairy. whole grains), there are a few
things you should consider. Don't forget to
cost compare and read those 'best before
dates'. As well, try nut to buy too many
items loaded in salt ( sodium ), sugar or fat,
as they are related to health problems
when consumed in excess.
Take fat for example. Too much fat in
the diet is related to cancer and heart
disease. The average ('adadian consumes
up to 40 percent of daily calorics as fat -
surprisingly high statistic'.
Where does all the fat c•orlie froom" The
visible fats, such as butter, oil and fat trip)
ori steaks are easily identifiable. Rickles
fats, however, are harder to find. They're
in foods like baked goods. red rneaLs, dairy
products, peanut butter and mayonnaise
However, you don't have to give up these
foods in order In reduce your intake to a
more reasonable 30 percent of daily
calories All you have to do. is consume
then) less frequently - and in smaller
amounts Since meat is a significant
source of fat. It is advisable to eat poultry
an fish more often You should also Iry to
increase your consumption of fresh pro-
duce. whole grains and low fat milk pro-
duct..
:Noonly will these dietary adjustments
lower your total fat intake, they will also
reduce your consumption of saturated fat.
which raise blood cholesterol levels .As
well, (hese improvements will increase
your consumption of the preferred po1\un
saturated fats, which according to resear
ch, helps lower elevated blood cholesterin.
a major risk factor in heart disease
Polyunsaturated tats are also present in
vegetable oils, walnuts. and special
margarines
According to a recent report from the
United States Department of Agriculture,
animal protein consumption has increased
since the turn of the century. About eighty
years ago, people consumed about 50 per-
cent of their protein from plant sources,
and the other half, from animal sources.
Today. however, animal products c in-
stitute about two-thirds of total pri;tein in-
take.
You don't need a lot of protein to keep
healthy. According to Canada's Food
Guide, two daily servings are sufficient for
good health. How large is one serving"! Not
very much - only two to three ounces of
meat, poultry or- fish.
So lehy not eat less animal protein.' It's
healthier and you'll help reduce . our
grocery bill, as this group tends to be the
host expensive item.
You can also save on meat costs by stret-
ching your nkat dishes with "extenders".
like legumes, vegetables and starches.
Next time you make a stew, toss in a can of
kidney beans. 'They're tasty ;Incl an u(ex•
pensive source of protein Add some car-
rots and potatoes. and x ou'ye r 1 extra
vitamin. minerals - and bulk seri-e )t
over pasta and ;(gam you're addu)r; r•511 1
nutrition
Stir fr'ing makes a small ;(n1..unf of
pleat go a long way A 11; -ounce sir.>k will
easily serve four when stir fried wi1i; broc-
coli, green peppers and inushroonl,. tic
sure the vegetables are think shred for
quick cooking. A can of pinto hears. tossed
in at the last rmrnut(' w111 ono rr:ase the pr. --
tern content
Other 114111ey-5a' ing
Ideas
Meatless meals served .41 least once t+
week can a ISI) help (onlr.•l expenses A
hnnlenladr macaroni aril 1 hews.•, for ex-
ample. is a fatnrlc fax oui itc ,Incl less ex-
pensize than corneniencc ('1111s Nuts and
seeds pray seers on the costly side. but
since they're protein -packed. esu need ori -
l' a small amount I'he'. ran he sprinkled
over casseroles. salads. pastas in sand
Wil -h fillings for :In (Xtra protein boo' -.1 :1s
well, the).re high ni pole unsaturated 1.11s
1)air'. products proeiit protein.
calcium. vitatmins A. I) and r(hnfII' in
('osis can he redo( ed by using skin milk
powder whencooking It works lust the
same as the more expensive fluid form ,Ind
)ou can't tell the difference in taste
he( (use of the other ingredients
Plain yogurt substituted for sour ( main
In recipes will not only be inwer in cosi hilt
in saturated fat and calories as well fix
adding fruit to plain yogurt instead of
Int; the pre mixed kind, yowl) hi savior'
y ourself some sugar and roans) i >or>'1
threw out lhosr doled -tent ( 11)4's of (hr•( s(
Grate thein and freeze until needed the
free'r(n)' will prevent then) lrorn inolrl(iiri
Fruits 111ts an(1 vegetables add Jots
and flat or In tour me,(ls. as c' ell fibre.
vitamins and minerals Another 1{ac
reducing pr.r(iucr rxflense•, Is 1., emnon;,tc
wast -(1.n \level) w rain u- ‘.1'1'11:11)11",
in
i)apf•r towelling and fol.(• 1 ii •( plostif hal;
The towelling will absorb the ex(ess
)moisture it is the moisture that 1 a1(ses
deterioration
4