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Nutritional Information Product: Kellogs All Bran Bars - Original 1 pouch (30g) Serving 130 Calories 6g Fat 1.5g Saturated fat 5mg Cholesterol 85mg Sodium 100mg Potassium Carbohydrates 20g 4g Fibre 8g Sugar 8g Starch 2g Protein 0% Vitamin A 0% Vitamin C 2% Calcium 10% Iron 15% Thiamin 8% Niacin 2% Vitamin B6 6% Folate 2% Pantothenate 8% Phosphorus 8% Magnesium 10% Zinc Description: All bran bars provide 16% of your daily fiber intake (per pouch). They are a crunchy and delicious treat that makes a great in between meal snack at 130 calories/bar. Ingredients: Wheat flour, sugar/glucose-fructose, cereal (wheat bran, sugar/glucose-fructose, malt [corn flour, malted barley], salt, vitamins [thiamin hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate], iron), vegetable shortening (contains palm and palm kernel oils, TBHQ), oat hull fibre, fancy molasses, dried whole egg, milk ingredients, wheat bran, baking powder, soy lecithin, sodium bicarbonate, natural flavour, soy flour. Alert: The product contains wheat, egg, milk and soy ingredients. Not a certified Kosher product. Source: Kellogs Canada, (2006). Kellogs . Retrieved July 16, 2009, from All bran cereal bars Web site: http://www.kelloggs.ca/cgi-bin/klog-canada/product.pl?product=2929&company=2 Product: All Bran Snack Bites Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Vitamin B6 Folate Pantothenate Phosphorus Magnesium Zinc 1 pouch (28g) 100 3.5g 0g 0g 90 mg 75 mg 21 g 5g 8g 2g 0 0 2 8 6 2 2 0 6 10 8 Description: Delicious, bite-size ways to get fibre on the go, All-Bran Snack Bites are high in fibre and provide 20% of the recommended daily fibre. Ingredients: Sugar/glucose-fructose, whole oats, wheat bran cereal (wheat bran, sugar, malt [corn flour, malted barley], salt, vitamins [thiamin hydrochloride, pyridoxine hydrochloride, folic acid, d-calcium pantothenate]), soybean, palm and palm kernel oil shortening, oat hull fibre, wheat flour, wheat bran, modified corn starch, cinnamon, blackstrap molasses, natural and artificial flavour, baking powder, salt, soy lecithin, modified milk ingredients, BHT. Allergens: Contains wheat, soy and milk ingredients Source: http://www.kelloggs.ca/cgi-bin/klog-canada/product.pl?product=8772&company=2 Nutritional Information Product: Kirkland Whole Almonds Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B12 Folate Vitamin B12 Pantothenate Phosphorus Magnesium 1/3 cup (50g) 290 25g 2g 0mg 0mg 360mg 10g 6g 2g 11g 0% 0% 10% 15% % % % % % % % % % Description: Consuming approximately 23 almonds per day (about a handful) is recommended to health professionals as advice to give clients/patients as this amount has shown to help individuals achieve an adequate intake of essential nutrients, stave off hunger and maintain heart health. A one-ounce serving of almonds (about 23 almonds) is an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, riboflavin, and phosphorus. Not to mention, every ounce has 6 grams of protein, and 12 grams of hearthealthy unsaturated fats. Almonds are one of the leading food sources of alpha-tocopherol vitamin E. Alphatocopherol is the kind of vitamin E the human body absorbs best. Source: Almond Board of California (2005). Nutrition Benefits. Retrieved July 16, 2009, from Almonds Website: http://www.almondsarein.com/HealthProfessionals/content.cfm?ItemNumber=4506&mnItemNumber=387 9&snItemNumber=3902&tnItemNumber=3903 Nutritional Information Product: Kirkland Whole Almonds Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B12 Folate Vitamin B12 Pantothenate Phosphorus Magnesium 1/3 cup (50g) 290 25g 2g 0mg 0mg 360mg 10g 6g 2g 11g 0% 0% 10% 15% % % % % % % % % % Description: Consuming approximately 23 almonds per day (about a handful) is recommended to health professionals as advice to give clients/patients as this amount has shown to help individuals achieve an adequate intake of essential nutrients, stave off hunger and maintain heart health. A one-ounce serving of almonds (about 23 almonds) is an excellent source of vitamin E, magnesium and manganese, and a good source of fiber, copper, riboflavin, and phosphorus. Not to mention, every ounce has 6 grams of protein, and 12 grams of hearthealthy unsaturated fats. Almonds are one of the leading food sources of alpha-tocopherol vitamin E. Alphatocopherol is the kind of vitamin E the human body absorbs best. Source: Almond Board of California (2005). Nutrition Benefits. Retrieved July 16, 2009, from Almonds Website: http://www.almondsarein.com/HealthProfessionals/content.cfm?ItemNumber=4506&mnItemNumber=387 9&snItemNumber=3902&tnItemNumber=3903 Nutritional Information Product: Apples Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Niacin Vitamin B6 Folate Pantothenate Phosphorus Magnesium Zinc 1 (138g); 3 inches diameter 72 0g 0g 0g 1 mg 148 mg 19g 3.3g 14g 0.36g 75 IU 6.3mg 8mg 0.17mg 0.023mg 0.126mg 0.057mg 4 mcg 0.084mg 15mg 7mg 0.06mg Source: USDA National Nutrient Database for Standard Reference Description: Apples are crunchy, juicy and tasty, loaded with nutrients and minerals as well as fiber to satisfy what your body needs. It is also a fruit that is rich in quercetin, an antioxidant that that is a natural anti-histamine and anti-inflammatory. It is found in the peels of apples as well as red onions and has been isolated and sold as a dietary supplement. Nutritional Assessment: One medium apple counts for 1 serving from the vegetable and fruit group in the Canadian food guide. Alert: Make sure you wash apples before consumption with running water- do not use soaps or detergents unless otherwise specified. Other Nutritional Information: • There is archaeological evidence to show that humans have been eating apples since 6500 BC. • Apples come in a wide range of sizes. Some are only slightly larger than a cherry while the larger varieties can grow to be the size of a grapefruit. • Apples vary in taste almost as much as grapes. Apples can have an aftertaste of citrus, pears, cinnamon, strawberries, coconut, cloves, pineapple or grapes. • On average, apple contains more antioxidants, which can help to prevent cancer, than a large 1,500 mg dose of vitamin C. They also contain a combination of phytochemicals which are thought to assist antioxidant activity and anti cancer activity. Antioxidants fight the activities of particles known as free radicals which can cause damage to cells. Free radicals are thought to be a contributory factor to the development of conditions such as some forms of cancer. They are also thought to contribute to the aging process. • As well as being full of goodness, apples contain no sodium, no fat and no cholesterol. • Apples contain phytonutrients which are antioxidants and help to combat the effects of bad LDL cholesterol. LDL cholesterol is bad cholesterol, and preventing the effects of it will help prevent heart disease. • Apples contain a substance called pectin, which is a soluble fiber that helps with the digestive process. • Your daily apple contains the same amount of dietary fiber as a bowl of breakfast bran cereal. • Apples contain complex carbohydrates which give you a more sustained energy boost than foods that are highly processed, or foods that are high in sugar. • Research has shown that people who eat an apple a day tend to breathe more easily because of the positive effects that the nutrients within apples have on lung function. • Apples can be yellow, green, red or a combination of theses colors. Apples can also change color in a similar way to metal rusting. The flesh of the apple reacts with oxygen and will eventually turn brown after prolonged exposure to the air. • Apples can rust. The flesh of the apple contains a chemical that reacts with oxygen just like metal does and it will turn brown when exposed to the air. However, if you store apples carefully at a cool temperature, they will remain fresh for about a year. Apples tend to ripen 6 to 10 times faster if they are left at room temperature than if they were stored in a refrigerator. The best temperature to store apples at is between 35 and 40 degrees Celsius with a relative humidity of between 80 and 90%. • Apples contain an essential trace element called boron. Boron helps with bone density and can therefore help to prevent or to decrease the effects of osteoporosis. Source: (2009 June 4). Interesting Apple Nutrition Facts. Retrieved July 29, 2009, from Nutra Legacy Web site: http://www.nutralegacy.com/blog/general-healthcare/interesting-apple-nutrition-facts/ Nutritional Information Product: Applesnax (Apple-Grape, Apple-Pineapple Punch) Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron 1 (113 g) 60 0 0 0 mg 20 mg 15g 2g 11g 0.2g 0% 30% 0% 0% (Apple, Apple & Field Berries, Apple Peach) Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron 1 (113 g) 40 0 0 0 mg 20 mg 12g 2g 10g 0.2g 0% 30% 0% 0% Description: These snacks are a perfect treat when you want something sweet. They are tasty, fruit based desserts that are low in calories making them delicious without the same aftermath as a slice of cheese cake! They are also great for people who have difficulty swallowing (due to physical impairments or temporary illness) and are also enjoying when chilled on hot days (in place of an ice cream). Another great thing about these snacks is that you can add fruit, dried fruit or fiber cereal to make them more filling. They are also a source of fiber (with 2 grams per serving). All of this information makes them a nutritionally beneficial snack to the daily diet. Nutritional Information Product: Mini Babybel Cheese- light Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron 1 (20g) 50 3 1.5 15 mg 160 mg 0g 0g 0g 6g 2% 0% 19% 0% Description: Babybel cheese is an Edam cheese. Edam cheese is a dutch cheese characterized by a slighty salty or nutty flavor. It generally has a mild taste and ages well. It is a perfect snack as it can travel with you safely, do to the fact that it does not spoil easily. Nutritional Assessment: The calcium that is within the cheese is a significant amount, making it a great way to meet your daily calcium requirements! Calcium is essential to the body as it helps maintain bone density. The vitamin A helps to maintain vision and the vitamin B12 provides energy. Sadly, milk products are too often replaced by unhealthy snacks—like candy, chocolate bars, and soft drinks—in the diets of both children and adults. Yet milk is vital to maintaining our health and energy. That’s what makes Mini Babybel in a small, easy to take package makes the perfect snack! Nutritional Information Product: Banana Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Niacin Vitamin B6 Pantothenate Phosphorus Magnesium Zinc 1 (118g); medium 7-7/8 inches long 105 0g 0g 0mg 1g 12% 27mg 3g 14g 1g 2% 17% 1% 2% 2% 4% 22% 4% 3% 8% 1% Description: Bananas are energizing snacks that come in their very own package, making them clean to eat anywhere. They are low in calories, fat, sodium and high in soluble fibre- the type that can help lower cholesterol. There is a significant amount of potassium and magnesium making it a perfect snack for an athlete or people who suffer from diarrhea or high blood pressure. Potassium - an important mineral in maintaining normal blood pressure, as well as protecting against certain heart problems such as heart disease and stroke. Vitamin B6 - Most amino acids (the building blocks of protein) require a sufficient amount of B6 in order to synthesize protein. As well, since most molecules require this B-vitamin in their production, B6 is considered an essential part in the production of almost all new cells in the body. Vitamin B6 also helps in processing carbohydrates (sugars and starch). Carb processing plays a large part in physical performance, so having enough of this important vitamin is critical to reaching your goals. Vitamin C - is a powerful antioxidant that helps to boost the immune system, protect against cancer, regulate blood sugar, protect your skin from free radical damage, and plays a part in the growth and repair of body tissue. Manganese – a mineral that acts as a powerful antioxidant, playing a key role in a variety of processes, such as regulating blood sugar levels, activating enzymes responsible for digestion and utilization of key nutrients, breaking down fats and cholesterol and in the production of energy. Dietary Fibre - It is a good source of both soluble fiber, which offer a host of benefits, such as regulating blood sugar levels, helping to lower cholesterol and helping to protect against heart disease Depression – Tryptophan in bananas, which is converted into neurotransmitter serotonin, can help a person feel better as serotonin helps to make a person relax, feel happier and improve mood. Alert: Bananas that have brown spots are richer in vitamins and minerals Source: 2009). Banana nutrition . Retrieved July 31, 2009, from Peer Trainer Web site: http://www.peertrainer.com/DFcaloriecounterB.aspx?id=2024 Nutrition Information Product: Baby Carrots 1 cup chopped Serving 52 Calories 0g Fat 0 Saturated fat 0 Cholesterol 88mg Sodium Potassium Carbohydrates 12.3g 3.6g Fibre 6.1g Sugar 1.2g Protein 428% Vitamin A 13% Vitamin C 4% Calcium 2% Iron Source: (2009). Food Details . Retrieved July 30, 2009, from Calorie Count Web site: http://caloriecount.about.com/calories-carrots-i11124 Carrot is one of the most healing foods that provide the finest and highest quality in nutrients. It is an excellent source of pro-vitamin A, vitamins C, D, E, K, B1 and B6. It is rich with biotin, potassium, calcium, magnesium, phosphorus, organic sodium and some trace minerals. The known phytonutrients in carrots are lutein, lycopene, anti-oxidants alpha, beta and gamma carotenes, zeaxanthin and xanthophyll. You don't need to remember these fancy names, but just remember that phytonutrients are nature's marvelous provision for healing of various diseases. Carotenes, the famous ingredient in carrots, are anti-oxidants that have powerful healing virtues for many diseases. It also plays a role in night vision, immunity and healthy skin. Acidosis: The vital organic alkaline elements in carrots help balance the blood acidity and blood sugar. Acne: Its powerful cleansing properties are effective in detoxifying the liver, thus overall effective for acne which is caused by toxicity of the blood. Anemia: Carrot's molecules are closest to human's hemoglobin molecules, making it very beneficial in blood-building. Atherosclerosis: The highly cleansing power of this miracle juice scrubs away even the old build-up of arterial deposits, reducing the risks of heart diseases and stroke. Asthma: The anti-oxidants effectively protect the respiratory system from infections and free-radical attacks. Cancer: Studies show that adding one carrot per day in our diet significantly reduces cancer risks. Cholesterol: Pectin in carrots lowers the serum cholesterol levels. Congestion: Carrot juice is very effective in dispelling mucus from the ear, nose and throat area, easing nasal congestion, sinusitis, phlegm and mucus in the throat and other similar disorders. Constipation: Take five parts of carrot juice with one part of spinach juice regularly to regulate chronic constipation problems. Emphysema: If you smoke or are exposed to second-hand smoke, taking carrot juice regularly may well save your life. Eyes: Beta-carotene, lutein and zeaxanthin are some of the finest nourishment that helps keep the optic system in tip-top condition, with special protection against astigmatism, macular degeneration and cataracts. Fertility: One of the reasons for infertility is lack of nutrients and enzymes in your dietary. Carrot juice taken regularly is able to nourish your body back to fertility. Inflammations: Its anti-inflammatory effect greatly helps reduce arthritis, rheumatism, gout and other inflammations. Immune systems: It does wonders for boosting the immune system by increasing the production and performance of white blood cells; building resistant to various kinds of infections. Nursing mothers: Carrot juice helps enhance the quality and quantity of a mother's breast milk. Pregnancy: Drinking carrot juice regularly during pregnancy, especially during the last few months, will reduce the chances of jaundice in baby. No, you won't get an orange baby! Skin problems: The high quality vitamin C and other rich nutrients in carrot juice efficiently nourish the skin, preventing dry skin, psoriasis and other skin blemishes. Ulcers: The abundance of nutrient present in carrots help nourish cells that have been starved of nutrients which result in ulcers. Water retention: Carrot juice is diuretic and helps to eliminate excess fluids from the body, reducing water retention, especially for women during their monthly menstruation cycle and in pregnant women Source: (2009). Carrot Nutrition Information and Facts. Retrieved July 30, 2009, from Juicing for Health Web site: http://www.juicing-for-health.com/carrot-nutrition.html Nutrition Information Product: Cherry Tomatoes Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Niacin Vitamin B6 Folate Pantothenate Phosphorus Magnesium Zinc 1 cup 27 0g 0g 0mg 7mg 353mg 6g 2g 4g 1g 25% 32% 1% 2% 0.1mg 0.9mg 0.1mg 22.3mcg 0.1mg 35.8mg 16.4mg 0.3mg Description: Cherry tomatoes are a healthy way to increase your vegetable intake. Snack on these alone, or with a healthy dip (such as hummus) or use to top off a green salad. Good cherry tomatoes should be firm, smooth skinned and at least pink in color. Since they are rich in vitamin C, a vegetarian should always include them in their meals as the vitamin C enhances iron absorption, which vegetarian need more of. Nutrition Analysis: This food is low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. Source: (2009). Nutrition facts. Retrieved July 30, 2009, from Nutrition Data Web site: http://www.nutritiondata.com/facts/vegetables-and-vegetable-products/2682/2 Nutritional Information Product: Ocean Spray Craisins – sweetened dried cranberries Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Starch Protein Vitamin A Vitamin C 1/3 cup (40g) 130 0g 5g mg mg mg 33g 3g 26g 0g 0% 0% Note: Not a significant source of saturated fat, trans fat, cholesterol, sodium, vitamin A, vitamin C. calcium or iron. Description: Made with natural ingredients, no artificial flavors, preservatives or colors, free of fat and cholesterol and is a source of fiber. Cranberries are naturally packed with unique and powerful nutrients called proanthocyanidins (PAC) which research suggests helps prevent harmful bacteria from sticking inside the body. Cranberry PAC’s attach to certain bacteria, allowing for bacteria to be easily and harmlessly flushed from the body. The antioxidants found in cranberries may help the body defend itself against free radical damage. In fact, laboratory studies show that cranberries can inhibit oxidation of lowdensity cholesterol, which is thought to be one way cholesterol becomes sticky, allowing it to attach to the blood vessel wall (Wilson, T, 1998). Cranberries are used in the ‘Healthy Workplace Mix’, but can be sold separately so that consumers can add them to cereal, yogurt, salads or snack on them alone! They are sweet so they can be used to add a sweet flavor to baked goods or even cooked dishes. Nutritional Assessment 1/3 cup of craisins provides the same urinary health benefits as 1 cup of cranberry cocktail. A ¼ cup serving of crasins is equivalent to one serving of fruit based on Eating Well with Canada’s Food Guide. Alert: These are nut-free products! They are also a health check product (heart&stroke foundation). Source: Wilson T, Porcari JP, Harbin D. Cranberry Extract Inhibits Low Density Lipoprotein Oxidation. Life Sciences 1998; 62(24):381-386. Nutritional Information Product: Cranberry Almond Thins Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B12 Folate Vitamin B12 Pantothenate Phosphorus Magnesium 1 pack (23g) 100 3g 0.5g 25 mg 65 mg 15g 1g 8g 3g 0% 0% 2% 4% % % % % % % % % % Description: These crackers are more like cookies; however they are still low in calories and sugar making them a healthier alternative. The cranberries and almonds are also a nutritious energy source. Alert: These are not that high in fiber, so they may want to be eaten as a treat snack instead of something like an apple of banana which is a much more filling as these foods are much higher Nutritional Information Product: Fibre 1 Oats and Chocolate bars Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron 1 bar (35g) 140 3.5g 1.5g 0 mg 75 mg 26g 5g 13g 2g 0% 0% 0% 2% Description: These bars are high in fibre with unbelievably delicious taste. One bar provides 20% of your daily fibre intake. Nutritional Assessment Dietary Fiber is the part of plant foods that your body doesn’t digest. Fiber, therefore, helps with regularity and has been shown to have other health benefits, as well. There are two types of dietary fiber used in the labeling of food products – both are important for good health. Soluble fiber dissolves in water and is found in foods like beans and other legumes, fruits, and oat products (e.g. Oatmeal, Cheerios). Can help lower cholesterol levels, and therefore can help reduce the risk of heart disease. Insoluble fiber: aka “gut-healthy fiber as one of its roles is supporting regularity. It does not dissolve in water and can be found in whole grain products (e.g. whole wheat bread, ready to eat cereals made with whole grain, such as Fiber One cereals), and vegetables. Alert: The bars contain peanuts, milk, soy and wheat ingredients as well as traces of almond and sunflower Nutritional Information Product: Fruit to go bars (Strawberry, wild berry, strawberry watermelon, berry mania) Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium 1 bar (14g) 45-50 0g 0g 0mg 5 mg 12 1g 10 0.2g 0% 25% % Description: Fruit to Go are great products for quick and healthy snacking. While the better choice of fruit would be an apple, orange or banana, fruit to go does have an exceptional advantage. This fruit product does not go bad as there is no ripening process. The fruit to go snacks contain 1 gram of fiber each, and are low in calories. No added sugar or artificial coloring and flavors are in these products. They also come in a variety of flavors so you will not become bored of the taste. Fruits contain antioxidants. Antioxidants help protect our body's cells from damage, which ultimately helps us live healthier, more active lives. Naturally occurring processes like digestion and physical activity, as well as exposure to such things as pollution, chemicals, smoke and radiation from the sun, cause the formation of 'free radicals' within our bodies. These free radicals damage body tissue through a process known as oxidation. Alert: Sun-Rype products do not contain any Nut, Peanut, Gluten, or dairy products and they are manufactured in a facility that does not process any products containing these allergens Nutritional Information Product: Leclerc Praventia – Cranberry & Pomegranate with red wine extract and Almond & Apple with green tea extract Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Starch Protein Vitamin A Vitamin C Calcium Iron 1 pouch (25g) 100 3.5g 1.5g 0mg 25mg mg 18g 4g 8g 1g 0% 0% 2% 6% Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Starch Protein Vitamin A Vitamin C Calcium Iron 1 pouch (25g) 100 4g 1g 0mg 25mg mg 16g 4g 7g 2g 0% 4% 2% 6% Description: Cranberry & Pomegranate with red wine extract bars contain dehydrated cranberries and pomegranate arils. They also contain Inulin extracted from the chicory root, a prebiotic dietary fiber which promotes digestive health. Made from whole grains, derived from whole oat and whole wheat and also consist of dark chocolate (70% cocoa) and red wine extract; two ingredients that contain polyphenols (antioxidants). Agave nectar is a natural sweetener. Almond & Apple with green tea extract contain almond pieces and dehydrated apple as well as Inulin extracted from the chicory root, a prebiotic dietary fiber which promotes digestive health. Made from whole grains, derived from whole oat and whole wheat and also consist of dark chocolate (70% cocoa) and green tea extract; two ingredients that contain polyphenols (antioxidants). Agave nectar is a natural sweetener. A serving contains no trans fat and is low in saturated fats. One serving provides 6% of daily iron requirement, 40% of recommended prebiotic fiber intake, and 6 to 7 grams of whole grains. INGREDIENTS: AGAVE NECTAR, DARK CHOCOLATE COATING (CHOCOLATE LIQUOR, SUGAR, MILK INGREDIENTS, SOYA LECITHIN, VANILLA EXTRACT), WHOLE ROLLED OAT, WHOLE OAT FLOUR, ALMONDS, CHICORY ROOT INULIN, DEHYDRATED APPLES, CORN SYRUP, CANOLA AND/OR SOYA OIL, SUGAR/GLUCOSE-FRUCTOSE, WHOLE WHEAT FLAKES, CORN MEAL, WHEAT STARCH, CORN STARCH, MODIFIED CORN STARCH, HONEY, FANCY MOLASSES, CINNAMON, SALT, GREEN TEA EXTRACT, SOYA LECITHIN, NATURAL FLAVOUR, PEANUTS, CASHEWS, SOYA PROTEINS. ALLERGY INFORMATION: THIS PRODUCT MAY CONTAIN OTHER NUTS NOT LISTED Nutritional Information Product: Sun-Maid Raisins- Natural California Raisins Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Starch Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin B12 Pantothenate Phosphorus Magnesium Zinc Per (40g) 130 0.3g 0g 0mg 10mg 310mg 31g 2g 29g 1g 8% 0% 2% 6% % % % % % % % % % % Description: A 40 gram serving of raisins is equal to one serving of fruit from Eating Well with Canada’s food guide. Raisins are sweet in taste, always ready-to-eat, don’t spoil, bruise or require refrigeration, are 100% natural and you can take them anywhere! Raisins are one of the richest sources of the mineral Boron, which is often overlooked as an important mineral in the body. Boron is a trace mineral that converts estrogen and vitamin D into their most active forms. Estrogen levels drop after menopause causing a biochemical effect in the body that breaks down bone mass. Studies have shown that boron may protect against osteoporosis and reproduces many of the same effects as estrogen therapy in postmenopausal women. Raisins can easily be added to a variety of dishes and recipes as well as snacked on alone. Nutritional Information Product: Post Shreddies Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B12 Folate Vitamin B12 Pantothenate Phosphorus Magnesium 1 cup (50g) 180 1.0g 0.2g 0 mg 310 mg 41g 6g 8g 5g 0% 0% 2% 50% 80% 4% 15% 20% 15% 0% 15% 20% 30% Description Shreddies cereal is well-known at the breakfast table. However, this high fiber cereal does not have to be limited to breakfast time. The cereal, which comes in a crunchy square is great for an easy to prepare snack. It can be eaten alone, or mixed with milk, yogurt, fruit, nuts and other dried cereal as well as be used as a topping for a salad. Nutritional Assessment This high fiber and versatile food is made with 100% whole grain wheat and is a source of many essential nutrients and minerals. Nutritional Information Product: Orville Redenbacher’s Smart-Pop Pop Corn Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Starch Protein Vitamin A Vitamin C Calcium Iron ½ bag (40g) 130 2g 0.5g 0mg 230mg mg 24g 6g 0g 4g 0% 0% 2% 6% Description: Trans fat free, cholesterol free, low in saturated fat and a high source of fiber; this product is no surprise to make the Heart & Stroke Foundations health check list. Popcorn is quick and easy to prepare making it a perfect snack for people on a busy schedule. The only thing you need is a microwave for the popping! Surprisingly, popcorn is low calories for a large amount. For example, 6 cups of popcorn is 100 calories while the same is true for only 7-8 Doritos chips, 16 salted pretzels, 6-7 animal crackers, etc. Source: ConAgra Foods (2008). Healthy Snacking. Retrieved July 16, 2009, from Orville Redenbacher's Gourmet Popping Corn Web site: http://www.orville.com/products_fatfree_all.jsp#products Nutritional Information Product: Ocean’s Albacore Tuna Snack Kit Serving Calories Fat Saturated fat Cholesterol Sodium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Riboflavin Niacin Vitamin B12 Folate Vitamin B12 Pantothenate Phosphorus Magnesium 1 kit (93g) 180 5g 2g 35mg 440mg 17 0g 5g 17g 0% % 2% 2% % % % % % % % % % Description: This is a light lunch that is great for when time becomes too short to make and take a tuna sandwich to the job. Tuna is a good source of lean protein and canned tuna is convenient and an affordable way to include fish in your diet. Albacore tuna is farmed off the waters of British Columbia. This tuna is high in omega 3 fatty acids. They are also high in selenium, which is a mineral the body requires, and is lacking in the soils due to depletion from modern agricultural practices. Ingredients (Tuna in mayo): White tuna, reduced fat mayonnaise (water, vinegar, sugar, vegetable oil, egg yolk powder, egg white powder), modified tapioca starch, coloring agent, guar gum, xanthan gum. Ingredients (Crackers): Wheat flour, soybean oil, water, sugar, salt, sodium carbonate, ammonia bicarbonate Source: Estevan Tuna Co.(2008) Retrieved July 28, 2009, from BC Wild Albacore Tuna Web site: http://www.bctuna.com/index.html#nutrition Nutrition Information Product: V8 Vegetable Juice Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Vitamin E Riboflavin Niacin Vitamin B6 Copper Manganese Magnesium I can (340ml) 70 0g 0g 0g 710mg 710mg 14g 3g 10g 3g 15% 6% 4% 6% 20% 8 10 15 8% 15% 15% Eating a wide range of colorful vegetables and fruit provides essential vitamins, minerals; fiber and phytonutrients (plant-nutrients) that your body needs to promote good health. V8® 100% Vegetable Juice makes it so easy to get these key vitamins and nutrients in one delicious drink. Every 12-ounce bottle of V8 100% Vegetable Juice contains 3 out of 5 of your daily vegetable requirements. The more different colored fruits and vegetables you eat, the more health-promoting properties you are getting. Red Group- tomatoes and beets: Provides powerful, natural antioxidants. The antioxidant Lycopene is found naturally in tomatoes, and helps protect against cell damage. ORANGE Group—carrots: Delivers vitamin A (alpha- and beta-carotene) to help maintain vision and a healthy immune system. GREEN Group—V8 juice provides a sampling from this group of spinach, celery, lettuce, parsley and watercress: When consumed in sufficient quantities, it helps to round out your diet with other vitamins, minerals and natural antioxidants. Nutrition Information Product: Yogurt Serving Calories Fat Saturated fat Cholesterol Sodium Potassium Carbohydrates Fibre Sugar Protein Vitamin A Vitamin C Calcium Iron Thiamin Niacin Vitamin B6 Folate Pantothenate Phosphorus Magnesium Zinc 100g 35 0g 0g 0g 50mg 5.0g 4.0g 3.0g 6% 0% 10% 6% 6% Description: Yogurt is a great way to meet your milk and alternative servings as recommended in the Canadian food guide. Yogurt can be bought in individually sized serving packs, or in bulk and then divided into plastic, reusable containers. Yogurt is also great as a fruit or vegetable dip, a substitute for certain ingredients in recipes, a great base for a smoothie or soup, and it can also be used as a dressing. Nutritional Analysis: Calcium: According to Health Canada, "calcium favours the growth and maintenance of healthy bones and teeth". Plus, it also promotes blood clotting, which is essential for healing wounds, aids nervous system function, stabilizes the heartbeat by regulating blood pressure and plays a leading role in muscle contraction and relaxation. (Ref: A Course on Natural Products, H. Baribeau, M.Sc. Dt.P., Fall, 2000) Vitamin A: According to Health Canada, "vitamin A contributes to the healthy development of bones and teeth, improves night vision, and helps maintain skin and mucous tissue." Vitamin A also helps fight infection, boosts the immune system, improves acne and psoriasis, and is essential to reproduction. Vitamin D: According to Health Canada "vitamin D plays an important role in the development and maintenance of healthy teeth and bones, and improves the absorption and use of calcium and phosphorus." Vitamin D is also vital to proper growth, increases calcium and phosphorus levels in the blood, and contributes to proper cell function. Vitamin B2: According to Health Canada, "vitamin B plays a role in energy metabolism and in tissue formation." It contributes to the absorption of carbohydrates, fats and proteins. Vitamin B12: According to Health Canada, "vitamin B12 contributes to the formation of red blood cells." Plus, it is essential for maintaining a healthy nervous system, promotes bone-cell activity, and supports the absorption of folic acid. Pantothenic acid (B5): According to health Canada, "vitamin B5 plays a role in energy metabolism and in tissue formation." It helps to synthesize, or metabolize, cholesterol and fats, and stimulates growth. Phosphorus: According to Health Canada, "phosphorus plays a role in the development and maintenance of healthy bones and teeth." Magnesium: According to Health Canada, "magnesium plays a role in energy metabolism, in tissue formation and in bone development." Plus, it is essential to the proper function of over 300 bodily enzymes, assists in the absorption of proteins, promotes blood clotting and the expansion and contraction of muscles and supports a regular heartbeat. Ingredients: Skim milk, fruits (mangos, papayas, banana puree, acai puree, strawberries, blueberries), active bacterial culture, milk and whey proteins, modified corn starch, gelatine, natural and artificial flavours, locust bean gum, lemon juice concentrate, gojiberry juice, pomegranate juice, sucralose ( 17mg [mangos-papayas], 17mg [acai berry-strawberry-banana], 18mg [goji berry-strawberry], 18mg [pomegranate-blueberry] per 100g serving), potassium sorbate, vitamin A palmitate, vitamin D3, color. Made with vitamin A & D fortified skim milk. Source: (2009). Source Yogurt stirred. Retrieved July 30, 2009, from Yoplait Web site: http://www.yoplait.ca/source/en/index.aspx#