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Sonya Kupka, the community
nutritionist. for the Skeena

“Health Unit, recently led a tour
’ through Safeway for local news

i thedia people. Kupka, accom-

. panied by. Eric Johanson,

_- Manager of Safeway in Terrace,

- ‘examined food: products for

nutritional content and dietary
7 Preference. ’

by Syivia Golke

... Kupka explained there are
7 many self-proclaimed nutri-
‘tionists adding to public confu-
- gion over which nutritional ad-

vice to follow. However, a

- Registered Dietitian Nutritionist
has had five years university
. training, obtaining a bachelor’s
__. of science with an‘ additional
. fifth year -in internship. Nutri-
. -tionists generally — ‘work in the
~“gommunity health sector in an
~ advisory and educational capaci-
ty. Dietitians work in health in-
“stitutions such as hospitals.

“‘Kupka explained that nutri-

*“tionists are now recommending
the ONE Canadian Diet. to en-
. Compass all. other diets. This
“would clarify information and

take into account the needs of

other specific diets such as
' “Jow-cholestral and _cancer-
_ prevention.
... The One Canadian Diet has
six general guidelines:

@ Eat a well-balanced diet with

_.foods from’each of the four ma-

jor food. groups. Variety and
moderation are the key.
@ Concentrate on legumes (seed

plants that grow in pods,. like

peas or beans). They can replace

'-’ meat in some meals when prop-

erly balanced and combined.
-@ Moderate or lower fat intake.

The average Canadian’s diet

consists of 45 percent fat. Nutri-

"- tionists recommend diminishing

that: surprising amount to a
Jower level of 30 percent.
@ Select as many fresh foods as

possible, minimizing intake of
processed or refined foods,
which are often. lower: in
nutrients. .
@ Maintain a healthy weight
and get regular exercise.

@ Consume generous amounts
of water daily, replacing other

‘types of liquids such as caffeine

and alcohol with water whenever
possible. Water cleanses the
system.

Strolling the grocery aisles,
Kupka provided detailed
analysis of each major food
group. Beginning with milk and
milk products, butterfat was the
watchword. Butterfat or M.F.
(milk fat) is indicated on each
product container. Regular milk,
contains the equivalent of two
pats of butter for each cup. Two
percent milk contains the

“equivalent of oné pat of butter

per cup and one percent milk |
contains one-half pat of butter
per cup. The obvious choice for
low butterfat is skim milk.
However, skim milk is an ac-
quired taste. Buttermilk is
_another milk product low in but-
terfat because it is the milk re-
maining after butter has been ex-

tracted. Milk contains ‘the fat- .

soluble vitamins A and D, and
the ability of the body to absorb

these vitamins without the pres- .

ence of fat in the milk was a

question posed.
Goats’ milk can. be ordered

upon... -Fequest.. for, : people.;in- .

tolerant of cows’ milk. Goats’
milk is not always fortified by
vitamins A and D, and in some
cases, Vitamin supplements must
be taken with it.

Acidophilus milk is another

~ Jess common dairy product sold

by..Safeway. People on high
dosages of antibiotics use

acidophilus milk to promote.

natural intestinal flora which
have been destroyed by medica-
tions. Homemade yogurt kept at

i

_ light.

through: a nutritionist’ Ss eye

decrease in - both “types: ‘of.
cholesterol;

temperatures less than 40.
degrees Fahrenheit may contain
acidophilus. Commiercial yogurt
has been processed at higher
temperatures and oes not con-
tain it. .

Kupka pointed out the opaque

containers used for milk. Clear .

glass-or plastic: used before con- .

tributed. to the loss of riboflavin .

which is depleted by exposure to |

All dairy products are con-
sidered a good source. of
calcium. They vary widely i in the
amounts of M.F. (milk fat) pres-
ent in each product. Consumers
should be aware of this and read
the labels. In addition, yogurt
can have’ a high sugar ‘content,
depending. on flavor and brand.

-Kupka_ recommended plain

yogurt, adding fresh fruit for
taste. Some commercial yogurts

have replaced sugar with Nutra-

sweet. This information is pres-
ent on the label.
Cheese contains the highest

M.F. of all dairy products, A:
-milk fat label’ of 31. percent
‘translates to 75 percent:fat con- -

tent of. the product as a whole.
Cream cheese fat content is 90
percent. The solution for. this

high level of saturated fat in an

otherwise nutritional food is to.
eat smaller portions of cheese or
use the skim milk varieties...”

High levels of fat in the diet
are contributing factors in the

development of cancer-and heart: »
of: a low-fat, low-cholesterol alter-

disease. While recent findings’.
the National Institute of Nutti-
tion state that dietary cholesterol
and blood cholesterol are not
‘necessarily ‘related, foods. are
still. rated by ‘their: cholesterol
levels including the types of
cholesterol.

"Fats and oils are classified ass

saturated (pure animal fat)
leading to an overall increase in
both types of cholesterol; poly-
unsaturated, leading to a

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and monounsatur~
ated, which increased the
‘Spood’’ cholesterol -and
decreases the ‘“‘bad”. Hydro-

- genated fats are another product .
to.be aware of. Hydrogen ions
care used to
margarines ‘and oils, Prefer: the
least. hydrogenated margarines’
and. higher percentage of liquid ©

soften some

in oils.. A two-to-one ratio of

polyunsaturated to” saturated -;
natural state. Some peanut but-

fats is a good general guideline
for product preference.

Red meat used to be con-
sidered a high source of
saturated fat. Lean red. meat is

readily available and a good -
source of vitamin B12, zinc, pro--
tein and iron. ‘Canadians tend to -

eat larger portions of meat than.

necessary; 100 gramis per serving .
; ‘gredients’. are. listed in order of

meets dietary requirements.

Nitrates in processed meats —
‘combine with: stomach. acids to:
produce carcinogens. The solu- -

tion for this is vitanfin C sup-
plements. Actually, certain
vegetables contain higher levels
of ‘nitrates than meats, but the
vitamin C content of vegetables
dilutes the effect.

- Seafood is low in cholesterol
except for shrimp. Fish also con-
tain the Omega-3 fatty acids

which serve as a blood anti--

coagulant, lessening heart
disease as proven in a. Swedish
study.

“Legumes are economical and

native to meat and fish.
“Caurel’s Kitchen” and the
“‘Moosewood Cookbook’’. . are

"good guidelines for the prepara-

tion of legumes. Peanut butter,
-a legume derivative, is best in a

‘SONYA KUPKA: Self-pro-

claimed nutritionists add to

‘public confusion.

dietary . fiber.

ters are high in fat and over-
ionized. -

Breads . and cereals provide
‘In’ selecting
crackers, Kupka advised looking : “

-for those with low fat and oil in

their’ ingredients “and using ©

enriched ‘flour. The same could

be said: for. pasta. Cereal in-

percentage..of content. - Those
cereals listing sugar, glucose,
dextrose, etc. first should be

‘avoided. Oat :bran is the recent

trend in- cholesterol conscious
diets, said~ to reduce blood
cholesterol levels.

Fresh fruits and vegetables are.
known for their vitamin and .
nutritional content, especially ©
vitamin C,. beta-carotene, and
vitamin A. Beta-carotene is link-
ed to reducing the risk of
epithelial cancers. For con-
sumers concerned with
pesticides, Kupka advises that
the risks inherent in pesticide use...
are far-lower than other health _
risks such as smoking. 7"

At the close of the tour, -
Kupka reiterated variety and.

- moderation as key factors i in diet ap

selection.

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