The Nutritional Profiles of Pure Prairie Eating Plan Recipes and Menus

Each menu and recipe in the Pure Prairie Eating Plan has been analyzed to provide a summary of the carbohydrate, fat, saturated fat, protein and fibre content.  The source of most of this information comes from the Canadian Nutrient File, which is published by Health Canada and updated regularly to account for changes in food formulations and new foods.  The most recent version was published in 2010.  It’s a computerized database that lists up to 150 nutrients (vitamins and minerals, in addition to carbs, fats, protein) for more than 5,800 foods.


Health Canada also publishes a short form of the database that lists 19 nutrients for about 1000 of the most commonly eaten foods in Canada.  Take a look and see what you’ve been eating:


Another great way for consumers to check out the nutritional profile of foods and their own home recipes is to use the Dieticians of Canada tool called eaTracker, which has a handy, easy-to-use recipe analyzer:  We used this tool to compare the nutritional composition of homemade vinaigrette to commercial Italian dressing.  We found out our homemade dressing had less than 10% as much sodium as regular commercial dressing!


Regular Italian dressing – 15 mL Homemade dressing*– 15 mL

43 calories 64 calories

4.2 g fat 7.1 g fat

0.7 g saturated fat 0.5 g saturated fat

246 mg sodium 17 mg sodium

1.6 g carbohydrate 0.1 mg carbohydrate

1.2 g sugar 0 g sugar


* Our recipe – 30 mL canola oil, 15 mL vinegar, 15 mL water, 5 mL Dijon mustard, 5-10 mL herbs, 1 mL black pepper.