Western Canadians Getting on the Healthy Food Train

By Jessi Stark

Western Canadians say they are making healthier food choices and adding more fresh foods to their shopping cart, a new survey indicates.

More than eight in 10 people in Alberta and B.C. say they are choosier about their groceries than three years ago, according to an Angus Reid survey sponsored by supermarket giant Loblaw Companies Ltd. Overall, 76 per cent of Canadians surveyed say they have improved their eating habits.

Tina Stewart, a registered dietician with Loblaw, says the real keys are to avoid mindless eating and always be aware of what is in your food. “It’s really important to pay attention to what you’re eating and to labels on products,” Stewart says.

The survey of 1,000 Canadians found that 67 per cent of shoppers make their purchase decisions after reading product labels. The biggest changes in food consumption have been in eating more fresh foods (42 per cent), taking in less sodium (38 per cent) and reducing fat intake (32 per cent).

Cost restrictions are shown to be the biggest challenge to overcome when trying to maintain a healthy lifestyle. Stewart recommends planning meals ahead of time and buying fruits and vegetables that are in season to cut costs.

The survey conducted this spring is considered accurate to within 3.1 percentage points, 19 times out of 20.

Here is a recipe from Loblaw chef Dana Speers to help with your healthy eating:



Fried Quinoa
Serves: 8

Cooked quinoa replaces rice in this twist on Chinese fried rice. The quinoa can be cooked well in advance and added at the last minute. This is a great way to use up leftover vegetables. Don’t be afraid to add your favourites and make it your own!

1 cup (250 mL) quinoa
1 Tbsp (15 mL) canola oil
1/2 cup (125 mL) chopped carrots
1/3 cup (75 mL) chopped leeks
2 Tbsp (25 mL) finely chopped ginger root
7 shiitake mushrooms, stems discarded and caps thinly sliced
1 clove garlic, finely chopped
2 Tbsp (25 mL) soy sauce
1/3 cup (75 mL) thinly sliced green onions

In small saucepan, bring 2 cups (500 mL) water to a boil. Stir in quinoa. Return to a boil. Reduce heat to low and simmer, covered, for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork. Set aside. In nonstick wok or large nonstick frying pan, heat oil over medium-low heat. Cook carrots, leeks, and ginger for 5 to 6 minutes or until soft. Add mushrooms and garlic, increase heat to medium-high and cook for 4 to 6 minutes or until mushrooms are tender. Add quinoa; cook until heated through, about 2 minutes. Stir in soy sauce and green onions. Serve immediately, garnished with additional green onions.

Per serving: 140 calories, fat 3.5 g (0.3 g of it saturated), sodium 170 mg, carbohydrate 24 g, fibre 3 g, protein 4 g. Source of fibre and potassium; low in saturated fat.

Prep: 20 minutes; Cook: 30 minutes.


May/June 2011 issue