Healthy Families BC: Meats and Alternatives

This can be one of the more expensive sections in the store. Learn tips from Registered Dietitian Melodie Yong on how to get a variety of healthy choices while saving both time and money. (Transcripts below…)

(VIDEO): (“MEAT AND ALTERNATIVES”, then Melodie in the meats section)
MELODIE: This section of the store can be the most expensive part of the shopping trip. But remember there are ways to keep costs down. For example, some of us eat larger servings of meat than what is recommended in Canada’s Food Guide. One serving should be about the same size as a deck of cards. That means less to buy.

(VIDEO): (Display of cuts of meat)
MELODIE: And remember, the protein in an expensive cut of meat is the same protein as in a less expensive cut. So you can also save money by shopping for less tender cuts like flank steaks or blade roasts…

(VIDEO): (Display of cuts of meat)
MELODIE: … which can be tenderized with a marinade or put into a delicious stew.
(images of deli meat, then back to Melodie)

MELODIE:Pre-cooked meats can be convenient, especially to make sandwiches for lunch. Just be sure to choose lower-fat, lower-sodium options like turkey breast and lean roast beef instead of salami or corned beef. Another convenient option is to buy a whole, rotisserie chicken. There’s so much you can do with it, and it’s great for leftovers.

(VIDEO): (“FISH AND POULTRY”, then back to Melodie)
MELODIE: Poultry, fish and seafood are all great protein choices. Plus, fish is a source omega-3 fats that help reduce the risk of heart disease.

(VIDEO): (text overlay of “OMEGA 3 Fats”, then “2 servings per week”)
MELODIE: So aim for at least two servings of fish per week…

(VIDEO): (images of fish)
MELODIE: …and choose salmon, mackerel, sardines or herring, as they are especially high in omega-3’s.

(VIDEO): (Melodie in fish department)
MELODIE: Fresh, frozen or low-sodium canned fish… they’re all great choices!

(VIDEO): (“ALTERNATIVES”, then images of beans and lentils)
MELODIE: And remember that meat isn’t the only source of protein. Two or three times a week, choose alternatives like lentils and beans…

(VIDEO): (hand holding a can of beans, then back to Melodie)
MELODIE:…which are also high in fibre, iron and many B vitamins. If you choose canned, rinse first to get rid of excess sodium. Other convenient choices would be unsalted nuts and nut butters, seeds and tofu. And though the frozen food section can also have a lot of convenient options like chicken fingers and fish sticks, they’re often breaded and deep fried, and high in fat and sodium. So, as always, be sure to check the label and choose the healthier choice.

(VIDEO): (“ONE LAST TIP”)
(VIDEO): (Melodie, then insulated bag with meat in it)
MELODIE: It’s a good idea to keep meats and frozen foods for the end of your shopping trip to keep them cold on the way home. An insulated bag is a great thing to bring along and helps to keep meats separate from other grocery items.

(VIDEO): (back to Melodie, then grocery store scene)
MELODIE: Well, this was a really productive trip. It was efficient and we’re all stocked up with healthy items. So let’s get all this stuff home and store them properly to maximize their freshness and nutritional value. See you there.
(VIDEO): (Healthy Families BC logo)