The GBQ!

Last month Gordon Neighbourhood House hosted a special event, the GBQ. We set up a 30m long table, BBQ, games cart, and popcorn stand in the mini-plaza on Broughton Street, and invited 100 of our neighbours, members, volunteers, donors, and partners to join us.

It was a great opportunity for neighbours to connect face to face and enjoy grilled burgers, homemade salads with greens and herbs from our local farms, lemonade, and buttercream cake. After dinner we enjoyed live music by Jon Eltis on guitar, board games, and snacks from Popcorn in the Park (operated by John Merzetti). Thank you everyone who joined us.

Check out more photos from the GBQ.

Holiday Hours

Gordon Neighbourhood House and The Attic Thrift Store on Broughton

CLOSED December 22nd to January 1st (reopen January 2nd)


The Attic Thrift Store on Davie

Sunday, Dec. 24 – 10:00-2:00

Monday, Dec. 25 – CLOSED

Tuesday, Dec 26 – CLOSED

Wednesday, Dec. 27 –  10:00-2:00

Thursday, Dec. 28 – 10:00-2:00

Friday, Dec. 29 – 10:00-2:00

Saturday, Dec. 30 – 10:00-2:00

Sunday, Dec. 31 – 11:00-3:00

Monday, Jan. 1 – CLOSED

**Return to regular hours January 2nd**


Community Resources

While we are closed, please refer to these alternative resources in the community:

Free/Low-cost food

Holiday meals

Temporary shelters

Coast Mental Health Resource Centre – December calendar



Renovations are underway at Gordon Neighbourhood House and will continue for several months but we will remain open. We appreciate your patience and understanding during this time and we will keep you updated along the way.

You can obtain more information in the following letter: Renovations at Gordon Neighbourhood House


7 tips you missed at Let’s Grow!


by Joy Gyamfi.

Young Ideas is a program run out of Gordon Neighbourhood House. We are a group of volunteers that plan events, workshops, and activities for adults aged 20-39 in the West End. Our aim is to reduce social isolation and have a fun time doing in. On Sunday, May 1st, we held a gardening workshop called Let’s Grow: Homegrown Herb Garden.

During the workshop, Gordon House’s Farmer Joey Liu taught participants how to plant, water, and harvest herbs. If you weren’t able to make our workshop, check out some of the tips Joey gave below!

  1. Herbs have different growing patterns.

Perennial herbs like mint and oregano grow year after year. They are the most popular because they provide a continuous harvest. Biennial herbs like parsley complete their plant cycle in two years. In the first year, they grow leaves, go dormant in the fall, and then flower and produce seeds before dying. Annual herbs like cilantro must be replanted every year.

  1. Try companion planting.

Certain plants and herbs go well together. For example, dill grows really well with cucumbers. Basil will improve the flavour of tomatoes. Chives will improve the flavour of carrots. Tarragon will improve the flavour of any neighbouring vegetable. If you want to repel pests like aphids, beetles, and flies, strong smelling plants like lavender and sage can keep bugs away from your garden.

  1. Growing plants in shade is possible.

While most herbs need full sun to grow, certain herbs such as parsley, mint, lemon balm, and sometimes chives are easier to grow in partial shade. If you want to try growing other plants, it’s best to try ones that are already established seedlings.

  1. Planting seeds.

Use potting soil if you are planting into a container. Organic soil is best for planting directly into the ground. If using potting soil, mix it with water first so the seeds are entering a damp environment. Next, make a hole in the soil 2-3 times deeper than the size of the seed. Don’t make the hole too deep or else the seeds may get lost in the soil. The seeds can then be planted and covered with the surrounding soil. Seeds typically take 7-14 days to sprout. Before sprouting, leave your pot in an unlit room temperature area and check on it every few days to water.

  1. How to transplant herbs.

First, dig a hole as deep as the pot the herb was in or as long as the roots were. Loosen up the soil of the plant so that the roots are spread out instead of clumped together. Some plants can be divided and planted into separate gardens. The plant can then be inserted into the ground and surrounded with the dug-up soil. Give the surrounding soil a gentle pat so the roots make contact with the soil.

  1. Watering

Plants dry out faster in pots or containers because they can’t draw water out from the ground. During hot summer months, you can water your herbs every 2-3 days. It’s good to water early in the morning or the evening. If the soil becomes very dry, water the plant a little bit at a time in the centre of the soil. If your pot comes with a dish, you can water the dish so that the soil draws water upwards and gets to the roots first. What’s most important is to water the base of the plant and not the leaves. The roots absorb the water to grow.

  1. Pot size is important.

When planting with seeds, it’s important to think about the germination rate (how many seeds will grow) and how big the plant will get when deciding the size of your pot. Every year you might need to get a slightly bigger pot for your plant.

  1. Herbs can grow year round!

Check out this great resource for exact times on when to plant your herbs.


After the workshop, participants were able to put Joey’s knowledge to practical use by putting meals together with freshly harvested herbs from Gordon Neighbourhood Houses’ community herb garden. We made herb butter with sage, hummus with parsley and chives, and fruit salad with mint.

Even as a GNH employee myself, I was awed by how much I learnt and how well Joey facilitated the workshop. While I’ve written 7 tips about gardening and how to take care of plants, I’d like to add another: Attending events, classes, or workshops put on by community hubs like Gordon Neighbourhood House is beneficial in so many ways. You might just surprise yourself.

*Photography by Matt Schroeter

Joy Gyamfi is a Young Ideas Program Assistant and has been at GNH for about a year. She is currently studying Psychology and English Literature at UBC. When she’s not working or studying, Joy can be found volunteering with Black Lives Matter Vancouver, the Crisis Centre, or in a research lab at UBC.

West End’s Gordon Neighborhood House Celebrates 75 Years

Gordon Neighborhood House’s Annual Spring Forward Event is one of many celebrations to mark its diamond anniversary.

Coast Salish Territory, Gordon Neighborhood House- Gordon Neighborhood House’s annual Spring Forward party is an extra special occasion to its staff, volunteers, members and community as it marks the 75th of this west end community hub.

Providing services, programs and initiatives to an astonishing 8,000 people each year, with the help of over 300 volunteers every year, the house runs dozens of weekly programs including English Conversion Classes, Childcare, and Community Lunches.

“The Annual Spring Forward event is such a special event and unlike anything else we do during the year,” says Executive Director Paul Taylor, “the neighbourhood house is completely transformed so that we can enjoy live entertainment, drinks, and tables full of silent auction items from our generous donors. However, I think I’m most excited about the food from Forage – the menu looks amazing!”

Paul encourages those to get their tickets quick after they sold out fast last year, “We’ve been working really hard to make the event extra special this year to mark such a special anniversary. It couldn’t be possible without the strong support of our community, sponsors and donors.”

Funds from the event support programs that aim to alleviate social isolation, promote access to food/food security and healthy eating while fostering connection in the West End. In addition, Gordon Neighbourhood House runs two thrift stores in the West End called the Attic Thrift Stores (1340 Davie Street and 1019 Broughton Street) which offer gently used goods to support their programs.

The Gordon Neighbourhood House strives to ensure that the West End of Vancouver is a vibrant and active community, where everyone is empowered to play an active role in civil society. Working within its community, sister organizations, local businesses and policy-makers, it aims to animate and support dynamic programs, services and initiatives that respond to the needs and dreams of the community.

Special to GNH Blog – The Gender Revolution: Workplace Protocol

This is a Special to the GNH Blog written by Kevin Wiens, GNH Intern

The National Geographic Magazine recently published a special issue called the Gender Revolution: The Shifting Landscape of Gender. This magazine highlights the different types of gender and terms that are common today. These include, but are not limited to, intersex nonbinary, transgender female, bigender, transgender male, androgynous, male, female, and so on. A historian’s perspective could suggest that 2016 will be forever known as the year of gender (if it can beat out Trumpism). The US Presidential Election, Canadian PM Justin Trudeau’s movements relating to gender policy, and social media all played a major role in the rising momentum of gender as a topic. As we watch Trudeau march in pride parades or cringe as Pence takes vice presidency, we are all witnesses to possibly the largest social movement since the sexuality movement’s acceptance in the early 2000s (the first national legalization of gay marriage was in 2001). For some, these changes are difficult to accept. But those born in the 90s grew up in a very progressive era and are commonly more accepting of social change. At a young age many of us witnessed the first countries to legalize gay marriage, we watched as Barrack Obama became the first African-American US President, and are currently seeking consistent strides in equal rights and opportunity for women. Unfortunately, universal acceptance of these topics may never be possible, and for some, these changes are very hard to accept. As a ’95, I am scheduled to graduate from UBC this May and will look to enter the workforce. To the companies and businesses that look to hire grads in the next couple of years, remember this: Those who you hire within the next several years will be born from 1993-1998. This group grew up in the same period exposed to same social change. So how can we look to help the “Gender Revolution”? Workplace protocol.

Over a month ago I started an internship at the Gordon Neighbourhood House, a nonprofit organization in Vancouver’s West End. On December 15, 2016, we had a fundraising/event committee meeting to plan our large anniversary event in early March. Paul Taylor, the executive director for the Gordon House, had recently acquired new volunteers and interns and believed introductions were in order. Instructions were simple; state your name, preferred pronouns, and what you were most excited for with the Gordon House. Wait what? I thought to myself, “c’mon get real, look at me… I am clearly a male”. Regardless, I stated, “My name is Kevin Wiens and my preferred pronouns are him/he/his…” and etc. I said this with a smile on my face, it felt weird to me, but I was completely comfortable doing so.  I sat in the meeting debating to myself the necessity of that exercise. It was not until I got home and brought it up with Jamie Aura (my wonderful girlfriend) where she opened my mind. I began to see how powerful that experience was and how valuable performing that task is. Considering how much rapid change we have seen in the last decade It seems very possible to see pronoun introductions as the norm, at least in the professional world. And why not? By doing so, you minimize your risk of oppressing or unknowingly embarrassing individuals.

While it’s not all sunshine and rainbows there has still been substantial acceptance from the general public. I believe there are parallels to be made between this movement and that of the gay rights movements. Just wait, by 2025 every office, classroom, committee, board, group, and so on will perform preferred pronoun introductions. It was hard for many people to accept racial minorities, woman’s progression, and homosexuality. But once the majority did much of society can now retrospectively observe the former social norms as unjustified. One’s gender should play no correlation between job performance, security, pay, hiring process, and etc. As society begins to accept the “Gender Revolution” more people will come out of hiding or feel free to express themselves. As the fear declines the numbers will rise. Those who are leaders in businesses, teams, clubs, and committees, can be the leaders in society. Why wait for government policy? Discussing gender does not have to be uncomfortable or stressful. By rethinking the topic of gender we will allow growth in an otherwise oppressed community. If we can lead like Paul Taylor, we can help ensure everyone has an equal opportunity for success in their careers and social lives. If we can make our work as inclusive as possible, maybe more individuals will seek employment opportunities they would not have before. Heck, for all we know this gender revolution is just beginning.

Kevin Wiens
UBC B.A. Undergrad
History Major & Human Geography Minor

7 Reasons You Should Shop or Donate to a Non-profit Thrift Store


1. One of a Kind Items

While thrifting you can be a bad-ass treasure hunter like Indiana Jones, no degree in Archaeology or wacky side-kick needed.

2. Quality

Many thrifted items are of superior quality and have stood the test of time compared to super disposable generic retail purchases. Big box store retailers want you to come back soon – they make the clothes in such a way that you need to.

3. Affordable

If you live in a city like Vancouver, you know that it isn’t cheap. Purchasing second hand clothing increases your buying power. You can often get ten shirts for the price of one in retail clothing store.

4. Bringing it Back

If you’ve got a penchant for retro thrift stores are your playground. Retail Clothing stores just don’t compare on this front, the often sell retro, and vintage reproductions at much higher prices compared to genuine originals found at thrift stores. Aviators anyone?


5. The Earth Smiles Back

The average person throws out 19 kilograms (42 pounds) of textiles every year. Why not donate pre-loved clothes to a thrift store to be re-loved by someone else.

6. Community Impact

When you shop at places like The Attic Thrift Store your purchase supports your community. 100% of proceeds from The Attic Thrift Stores support Gordon Neighbourhood House’s community programs. It allows the neighbourhood house to offer pay-what-you-can and free programming.

7. Green is Beautiful

Producing synthetic fabrics require a lot of energy, and produces toxic gases and chemicals. Transportation of these products creates pollution. Donations to thrift stores are often walked to the front door and then purchased by folks strolling by.

Remember there is a difference between a for profit thrift store and a non-profit thrift store that exists to generate revenue to support community programs. Be an informed and well-dressed thrifter.

Gordon Neighbourhood House ( operates two Attic Thrift Stores in the West End of Vancouver (1019 Broughton Street and 1340 Davie). We are open 7 days a week for shopping and donation drop offs.

100% of our proceeds support local community programs and initiatives. Follow us on Facebook and be the first to hear about our 50% off sales and promotions. or

Like and Share this post to show your support for non-profit thrift stores and the work that they do!

Special to GNH Blog – GMOs: Genetically Modified Organisms

This is a Special to the GNH Blog written by Lisa Halliwell, GNH Blogger/ Community Journalist and local dietitian.


Today I’m switching up my usual food conversation and focusing on a huge change that is occurring in the way we conventionally grow foods. Since the beginning of the agricultural revolution humans have only been able to manipulate plants by selectively picking and breeding the best crops. This is a slow process but eventually farmers can produce the crops that they desire. However, there has recently been a revolution in the way plants can be adapted and “improved” at an increasing speed. Genetically modified organisms (GMOs) are a hot topic these days and there seems to be a lot of contention between both sides of this issue. On the one side, pro-GMO groups claim that GMOs are the answer to world hunger. However, the flip side argues that there may be long-term health and environmental impacts by growing and consuming GMO-containing crops. So when the facts are laid on the table, is the hesitation justified?

Let’s start off by defining genetically modified organisms. GMOs are plants or animals whose genetic material has been artificially altered. The original goal for creating GMOs was to solve hunger issues around the world by creating insect-resistant crops in order to increase yields and decrease cost. Additionally, GMOs have the capacity to address nutritional deficiencies in developing countries. For example: what if we could produce draught-resistant crops that would allow production of life-saving foods in developing countries? Or what if we could grow produce that would resist bruising or delay ripening until it reached its destination on the other side of the world? Sounds great, doesn’t it? But what’s the catch? The fact is that GMOs have not been around long enough to complete long-term studies and thus, we don’t know the long-term consequences of growing and eating GMO products.

In 1994 the FDA approved the first GMO crop, Flavr Savr Tomato. Since then GMOs have made their way into many products. In fact, 90% or more of soy, corn, sugar beets, and rapeseed are made from GMOs in the United States and Canada. What you might not realize is that avoiding these crops is very difficult if you purchase processed and ready-made products. These products contain ingredients like high-fructose corn syrup, soy lecithin, and soy isolate, which are ultimately made from these modified crops. In fact, most animal feed contains GMOs, so if you’re purchasing poultry and meat that doesn’t specify how the animals were raised, then in theory you’re also consuming GMOs through their diet.

One big problem in the United States and Canada is that GMO-containing foods do not have to be labeled as such. In most developed countries, these products have to be identified for the consumer. In fact in Europe, Australia, and New Zealand, GMOs have been banned until further studies have been conducted. As far as I’m concerned, GMOs have a long way to go before they’re on my list of approved food products. I’m all for supporting a product that helps developing communities access food and nutrients that they would otherwise not be able to grow. However, establishing safe and environmentally-friendly solutions takes time and the necessary studies have to be conducted.

Keep in mind that with everything I discuss, it’s up to you to decide what you are going to feed yourself and your family. The difficulty with GMOs is they are often hidden in products. The only way to be certain that you are not eating a GMO-containing product is to buy certified organic products and of course this is expensive and limiting. You may want to consider avoiding ready-made products that likely contain the crops mentioned above that most often contain GMOs; this will at least eliminate some of your exposure. You could also consider starting your own garden and ask your local garden store if their plants and seeds are GMO-free. This is also in line with the same message I regularly try to get across, which is to make your own food from whole ingredients so you know exactly what’s going into your body. If anything, I hope that this dialogue opens your eyes to the industrialized world that we live in and helps you make informed decisions, whatever those decisions may be.



Special to GNH Blog – Organic Food: Does It Live Up To The Hype?

This is a Special to the GNH Blog written by Lisa Halliwell, GNH Blogger/ Community Journalist and local dietitian.


The road to understanding how our food system works is long and hard. At the end of the Second World War, the world saw an opportunity to help everyday families spend less time in the kitchen and more time at work; we rapidly turned something as simple as food into a massively complex and profitable business. Before industrialized farming there was no need to label foods as “organic” because this was really the only way to practice farming. However, with the incoming of industrialized farming, there also came the use of synthetic pesticides and fertilizers, growth hormones, antibiotics, and eventually genetically modified organisms (GMOs). Once this happened, not only did consumers have to worry about what ingredients were in their processed foods but they also had to be concerned with how their food was grown.

Before we can get into the pros and cons of choosing organically produced foods, we first have to understand what organic means. Organic is defined by the farming practice by which foods are produced. Organic foods are grown without man-made pesticides or fertilizers, growth hormones, antibiotics, or GMOs. Animals that are raised organically are also fed exclusively organic feed. Every country has its own specific guidelines on organic labeling. In Canada, the federal government created The Canada Organic Regime in 2009 to implement regulations on organic agriculture within the country. Among many parameters on farming practices, a product that bears the certified organic logo must also contain at least 95% organic ingredients. The Canadian Food Inspection Agency (CFIA) is responsible for monitoring and enforcing these regulations. Unfortunately the certification itself is quite expensive which prohibits some smaller farms from attaining the documents. I’ll speak more to this later on in the post.

Is organic more nutritious? There is not enough scientific evidence to suggest that eating organic is more nutritious than eating their non-organic equivalents. Although there are some studies that show slightly higher amounts of certain micronutrients in specific fruits and vegetables, there isn’t reason to believe that these higher levels improve overall nutrition and health. There are so many different factors that affect the nutritional content of foods, including soil quality, climate, harvest technique and timing, processing, travel time, and storage. All of these factors play a role in the nutrition profile of fruits and vegetables, which ultimately makes it difficult to conduct these studies.

What about pesticides? When it comes to pesticides, organic foods might have lower levels of pesticide residue on the final products. Pesticide use in non-organic farming is strictly regulated and upper limits are set at safe levels to reduce harm whether you are eating organic foods or not. Regardless of the farming practice, all your fruits and veggies should be washed under cold running water before eating or cooking to remove any residue.

The Environmental Working Group (EWG) created a list called The Dirty Dozen that specifies fruits and vegetables with the highest amount of pesticide residue. Generally speaking, these fruits and veggies have thinner skins and outer layers that are edible, which makes them more susceptible to having higher pesticide residue. The EWG also put together a list of fruits and vegetables with the least amount of residue found on final produce grown with non-organic practices. This list is called The Clean Fifteen.


Why would you choose to farm or buy organic? The goal of organic practices is to protect the environment by minimizing damage to the surrounding plants, animals, soil, and air, as well as to promote health for farm animals and consumers. Farmers are able to meet these values by practicing crop rotation and avoiding the use of synthetic fertilizers, pesticides, hormones, or antibiotics. Organic principles also strive to maintain biodiversity of plants and allow animals the freedom to behave naturally. For the larger part of history, these goals have been the norm, not the exception, albeit likely because we previously didn’t have the technology to industrially produce food.

Is organic equivalent to sustainable agriculture? Generally speaking, organic farming usually means sustainable practices. However, it is important to understand the differences between the two because organic farming can be done unsustainably and as previously mentioned, sustainable farming can be done without being certified as organic. The major difference is that organic is a certification a farmer or company can obtain, whereas sustainable agriculture is more of a philosophy. As consumers have become more aware of food production practices in the last decade, the demand for organic products has been on the rise. Not surprisingly, large food corporations have jumped on the organic bandwagon and are now making a large profit under their organic brand names. Even large grocery stores are creating their own organic brands to get in on the profits. Unfortunately this means that the reliability of organic standards is starting to disappear. Large companies are cutting corners and meeting minimum standards to slash production costs and lower selling prices enough to attract consumers but also to cut out small farmers from the business. Moreover, sustainable agriculture ensures that goods are sold as close to the farm as possible in order to reduce their carbon footprint. Unfortunately, organic regulations don’t limit food mileage, so large companies are producing organic foods that must travel thousands of miles to be sold in grocery stores around the country.

I know it seems like I’m giving industrialized organic farming two thumbs down, but I have to admit that it’s not all bad news. These large corporations are bringing awareness to the negative impacts that pesticides and synthetic fertilizers have on the environment, as well as the negative impacts that growth hormones, antibiotics, and GMOs have on humans and livestock. Just keep in mind that even though a product is certified organic, it does not mean that it is healthy for you. There are plenty of organic cookies, granola bars and cold cereals out there, among other processed foods, which are just as nutritionally empty as their non-organic equivalents.

The bottom line is that we should be eating fruits and veggies at every meal, whether they are organically produced or otherwise. Unfortunately our reality is that certified organic products are more expensive and many people are not in the position to buy entirely organic or even to buy organic at all. There are however some ways to start heading in the right direction. Choosing locally produced food allows you the opportunity to meet the farmer. Many small farms practice organic techniques that are sustainable. This means that you are likely getting the benefits of organic practices, as well as eating in season. A few great ways to connect with your local farmers are through farmers markets and community supported agriculture (CSA) programs. We know that foods are nutritionally superior when they are in season and when they don’t have to travel far from the farm to get to your plate. By buying local and in season, you can usually get a better price at the time of purchase. Having a freezer is a great way to store fruits and veggies in the high season so that you have a good supply throughout the winter months. No matter how you choose to feed yourselves, it’s important that you understand which farming practices are out there so that you can use your food dollars wisely to better nourish your body and to support practices that you believe in.



Special to GNH Blog – Decoding The Nutrition Label

This is a Special to the GNH Blog written by Lisa Halliwell, GNH Blogger/ Community Journalist and local dietitian.


Ideally, I would like this post to be a two-second read – don’t eat prepackaged foods! This way, you wouldn’t need to learn how to read nutrition labels. Unfortunately, this isn’t our reality. As much as I would like everyone (including myself) to make all of their foods from scratch, we know that’s not possible in this day and age. Besides the fact that it takes TIME to prepare the staples in our diets, it also requires skill. Over the last few years I have learned to make foods like yogurt, chicken broth, and bread, so I don’t have to rely on their commercially made counterparts. However, there are still foods that I buy premade, and will likely continue to purchase in the foreseeable future. For this reason, we need to understand what nutrition labels are and how to read them.

Nutrition labels are legally required to be on most packaged items in Canada and must appear in a specified format. You won’t find labels on fresh fruits and veggies, raw meat and poultry (unless it’s ground), raw fish and seafood, foods prepared/processed at a store (e.g. bakery items, salads), foods with only a few ingredients (e.g. tea, coffee, spices), and alcoholic beverages. It’s important to understand a few basic concepts about label reading so that you can a) have a good idea of what kinds and quantities of nutrients are found in different products, and b) compare different brands of the same product to make the most informed purchase. Label reading becomes more important when health problems require you to keep tabs on specific nutrients.

Look at the serving size: The serving size is probably the most important component to check for on a nutrition label. This indicates the volume of food on which the nutrient table is based. Realistically think about how much you will actually eat at one sitting and compare it to the serving size; if the answer is double, then you have to double all of the quantities of the nutrients listed below. Companies don’t have to adhere to a standard serving size, so a loaf of bread can be labeled per 1 slice or 2 slices. Remember that the so-called “junk foods” tend to have smaller serving sizes than are normally consumed, so you will likely have to double or even triple the nutrition information listed to get an accurate idea of what you are eating.

Calories: The first section of the label contains the amount of calories per serving size. People tend to get caught up in the calories because the school of thought is that calories in must equal calories out in order to maintain weight. However, it is not that simple. Calorie counting can help with weight goals, but it is really the quality of the calories that counts. Your body requires essential nutrients that are used for repair, maintenance and growth, and that can only be done if you feed your self with nutrient rich foods. By eating a food of equal calories but devoid of nutrients, you’re doing your body a disservice and likely will not meet or maintain your health goals.

Nutrient breakdown: Thirteen core nutrients must be represented on the label in terms of grams and percent daily value. The nutrients listed include fat (saturated, trans, cholesterol), sodium, carbohydrate (fibre, sugars), protein, vitamin A, vitamin C, calcium, and iron. Other nutrients can be added on the label, but they are optional according to government regulations. The grams indicate the actual weight of the nutrient in the product, per serving size. This can be hard to put into context if you are new at reading labels, but it does give you a platform to compare products to each other. The percent daily value is based on a 2000-calorie diet of an “average” adult. It tells us how much of the recommended daily intake is provided in a serving of a certain product. For example, if a product contains 75 mg of sodium per ¾ cup serving, you will be consuming 3% of the required sodium needed for an average adult in one day. Although the theory behind this calculation is logical, it doesn’t make a whole lot of sense for the majority of the population. Caloric requirements change depending on age, gender, physical activity, health issues, health goals, and much more. A good rule of thumb to follow is that 5% of the daily value is a small amount of a nutrient, and 15% is a large amount. For some nutrients, like fibre and calcium, we want a higher quantity in our packaged items, whereas we are looking for a lower number when it comes to trans-fats. Comparison-shopping allows us to choose the healthier option, even though it still might not be the ideal choice.

What about nutrition claims? Nutrition claims are regulated statements that provide some insight into what nutrients are provided in a product. Nutrition claims are optional for food companies to display, but are regularly used more as a marketing ploy to attract consumers than to help consumers choose healthier options. Nutrition claims include “low fat,” “sodium-free,” “source of fibre,” and “gluten-free.” We must be critical when we read these statements. A corn tortilla package might read “gluten-free” but we have to remember that corn never contained gluten in the first place! This is just a marketing technique to encourage people to choose the “healthy” food option based on trending diets, even though gluten-free is not necessarily the healthier choice.

Understanding nutrition labels has become a necessity in the 21st century. We have to understand that food companies use the cheapest raw ingredients possible to make products that are still attractive and tasty to the consumer. This means that tons of sugar, salt, fat, and preservatives are added to foods that normally wouldn’t require such ingredients. As I continue to reinforce, you’re better off reading the ingredient list in packaged items. As a rule of thumb, limit the amount of ingredients that you can’t pronounce – they’re likely foods that can’t be found in any household pantry around the world and therefore shouldn’t be regularly consumed. We have to stop being passive consumers and start making informed choices about our health and our food system.