THE
STUDENT’S GUIDE TO
GOOD FOOD
By the Concordia Food Coalition–2016
ABOUT THE CONCORDIA
FOOD COALITION
“First we eat, then we do everything else”
- M.F.K. Fisher
The Concordia Food Coalition (CFC) is a nonfor-profit organization concerned about the
economic, ecological, and social implications of
the food system at Concordia University. The
CFC brings together students, faculty and staff
to promote and facilitate a transition to a more
sustainable food system in collaboration with
organizations at Concordia and beyond.
This guide should be used as a personal tool
so that you can eat more healthy, affordable,
environmentally sustainable, and socially
equitable foods. It also serves to inspire you to
become part of the CFC’s initiative to bring a
community-based food system to campus.
FOR THE LOVE OF FOOD
Food is so much more than consumable
calories. Food is a human right.
It is our right to choose how our food is
produced, distributed and consumed.
Whether we realize it or not, the origins of our
food affects all of us profoundly. There are
ecological, economic, social, ethical, and health
implications behind each morsel of food
we chew.
Choosing what to eat everyday is probably
the most important choice we make. The
following guidelines are based off the
understanding that one’s personal health is
dependent on the health of their community
and environment. That is, we are suggesting
“good foods” as foods that do not compromise
your personal health, the wellbeing of local and
global communities, and the integrity of the
environment.
GOOD FOOD
CAN BE AFFORDABLE
1
Prioritize spending on food. Your health
is more important than anything else.
2
Try to cook at home as much as possible.
Cooking and following a recipe is definitely
easier than that 10 page essay that’s due.
±± Check out Peoples Potato’s recipe books
for affordable and easy vegan recipes.
Free PDF download available at http://
www.peoplespotato.com/our-recipe-book.
3
Try to reduce your waste! Expiration
dates are just suggestions. Practice being
creative and cooking with food that needs
to be eaten. Plan meals ahead of time!
±± “Households in Canada on average waste
$28 worth of food each week” (Toronto
Food Policy Council, 2014)
4
Dumpsters. Montreal dumpsters are full
of perfectly edible foods. It’s economically
smart and ecologically responsible to
divert such waste.
5
Try to buy in bulk. Nuts, grains, legumes,
seeds...etc. These staples go a long way!
6
Make too much. Leftovers are key! Don’t
fear freezing, the freezer is a great way to
preserve fresh foods and leftovers.
If you are a Concordia student facing food insecurity please consult the Multi-faith and Spirituality
Centre. Concordia Students in immediate financial
need may be able to receive gift cards that can be
used at Provigo or Maxi.
Book an appointment by calling
514-848-2424 x 3593 or e-mail
[email protected]
DIETARY GUIDELINES
For ultimate health, we suggest students should
focus on eating whole foods and mostly plantbased diets.
Whole foods are defined as foods that are
“obtained directly from plants or animals and
do not undergo any alteration following their
removal from nature” (Ministry of Health, 2014)
A plant based diet is defined as a diet “based
on fruits, vegetables, tubers, whole grains, and
legumes; and it excludes or minimizes meat
(including chicken and fish), dairy products,
and eggs, as well as highly refined foods like
bleached flour, refined sugar, and oil.” (Pulde,
2016)
“Remember, if it came from a plant, eat it;
if it was made in a plant, don’t!” (Pollan, 2009)
1 ) AVOID ULTRA-PROCESSED FOODS
When possible, choose whole foods that are
minimally processed and home cooked meals.
“Ultra-processed foods are industrial
formulations made entirely or mostly from
substances extracted from foods (oils, fats,
sugar, starch, and proteins), derived from food
constituents (hydrogenated fats and modified
starch), or synthesised in laboratories from food
substrates or other organic sources” (Ministry of
Health, 2014).
Things like, breakfast cereals, frozen pizza, soda,
and chips are not real foods. Michael Pollan, an
acclaimed author, calls these: “edible foodlike
substances” (2008). They are the reason why 2/3
of Canadian adults are obese or overweight. 1
They are products of environmentally
devastating and socially inequitable industrial
production methods.
2) CONSIDER REDUCING YOUR CONSUMPTION OF
ANIMAL PRODUCTS
The production and distribution of industrial meat
products increases greenhouse gas emissions
responsible for global warming, deforestation (to
make space for grazing cattle and growing animal
feed), and wasting and contaminating large
amounts of water.
±± “Animal agriculture makes a 40% greater
contribution to global warming than all
transportation in the world combined; it is the
number one cause of climate change” (Foer,
2010)
When choosing what to eat, understand the
reality that factory farmed animals endure a life
of cruelty and abuse. As famously said by Sir Paul
McCartney, “If slaughterhouses had glass walls,
we would all be vegetarian”.
Living off of a mostly plant based diet can give you
all the vitamins and nutrients your body needs! 7
Always keep in mind, the goal is to do what makes you
feel best. It’s about having healthy habits; don’t fear
a bag of chips, just don’t make a habit out of eating
chips all day, everyday.
CHOOSING
WHOLE FOODS & PLANTS
Things to consider when buying your food:
Seasonal, locally, or regionally grown foods.
±± When possible, buy straight from farmers or
Farmer’s Markets.
±± Check out Montreal’s urban agriculture
scene and get food grown on island. Or
grow your own!
Foods from small-scale family farms.
Organic/Biodynamic/Ecologically grown/Pesticidefree whole foods.
±± Also, look for “NON-GMO project” verified
products.
When local is not an option, try to buy Fair Trade
or Direct Trade products.
Eat ‘ugly’ vegetables and fruits. They will be
wasted otherwise, and are often cheaper but
perfectly good to eat.
If you eat meat and animal products, look for
labels such as: organic, free-range poultry,
cage-free eggs, grass-fed, and ethically/
compassionately/cruelty-free raised.
For Sustainable fish look for sustainability labels
such as the Marine Stewardship Council (MSC)8.
SIR GEORGE WILLIAMS CAMPUS FOOD SOURCES
WHERE TO EAT
1. The Hive Café
Coop café offering local, ethical, healthy, & affordable food.
Hall Building, 2nd Floor Mezz
Boulevard
2. People’s Potato
By donation vegan soup kitchen weekdays from 12:30-2:30.
Hall Building, 7th floor
Maisonneu
ve
3. Café x
Student-run café with two locations at SGW.
Visual Arts Building (VA-229) & in the EV Building (EV-7.75)
Sainte-Cathe
rine Street
Rue Bishop
Rue Mackay
Rue Guy
4. Mother Hubbard’s Cupboard
A healthy vegan supper on Thursday Donation based.
Located in Z annex, 2090 Mackay
WHERE TO BUY
1. Concordia Farmers Market
Local and organic food sale every Wednesday from 12-6pm.
Hall Building, Room H.224
WHERE TO GROW
1. Concordia Greenhouse
Year-round green space. Open to the public.
Hall Building, 13th floor
2. Campus Potager
Gardens located on the Grey Nuns site, JMSB alley, & at the
Fulford Residence on Rue Guy
1. Campus Potager
Organic produce grown on campus.
Pop-up Market stands & at the Concordia Farmer’s Market
2. Frigovert
Organic bulk, health products, eco-cleaning supplies,
sandwiches, $0.50 coffee, & more.
1440 Rue Mackay
LOYOLA CAMPUS FOOD SOURCES
WHERE TO EAT
1. The Hive Café
Coop café offering local, ethical, healthy, & affordable food.
7141 Sherbrooke Street W. SC-200 (2nd floor Student Centre
building)
2. Hive Free Lunch
Free vegan, nut-free lunch every weekday between 12:30 and
1:30 PM.
WHERE TO BUY
ay
oadw
est Br
Rue W
1. City Farm School Market
Farmers market of in-season produce grown in gardens on
Tuesdays from 5-7pm
Behind Hingston Hall, at the Solar House.
WHERE TO GROW
Rue Sherbrooke O
1. City Farm School
In this garden they demonstrate a variety of growing styles
suitable for urban, sub-urban or peri-urban growers.
Behind Hingston Hall, at the Solar House.
OFF CAMPUS GEMS
SIR GEORGE WILLIAMS CAMPUS
LOYOLA CAMPUS
P.A.
Affordable grocery store.
1420 du Fort, Montréal, QC
Marche Akhavan
Affordable, Iranian market. Bulk nuts & produce!
6170 Sherbrooke W. (N.D.G.)
Nilufar
Middle-eastern cuisine at an excellent price. Vegan &
halal alternatives.
1923 St. Catherine W, Montreal, QC
Green Panther
Delicious & ethical food.
2153 Mackay Street, Montreal, QC
Thali Cuisine Indienne
Vegetarian & vegan friendly with gluten-free options
as well. Very affordable!
1409 rue St-Marc, Montreal, QC
Cuisine Bangkok
Very affordable & delicious Thai food.
1616 Rue Sainte-Catherine Ouest 3e étage (La
Faubourg)
Marche Al Mizan
Arabic and Persian food. Selection of Halal meats.
1490 Blvd de Maisonneuve, Montreal, QC
Co-op La Maison Verte
Store & café. Healthy food, bulk foods, & ecoliving products. Hosts farmer market stands.
5785 Rue Sherbrooke West, (N.D.G.)
NDG Food-Depot
Community non-profit organization addressing
food security. Hosts the Good Food Market
Fridays 1:30 - 6:30pm.
2146 ave. de Marlowe (N.D.G.)
GET INVOLVED
ANNUAL FOOD EVENTS
Being part of organizations is a great way to help
causes you care about, gain skills, and turn good
ideas into actions.
The CFC is dedicated to making good food more
available to students by fostering a community-centered food system on campus.
Care to join us?
Bite Me! is Concordia University’s only introduction to food politics and the food movement on
campus! Expect a week long series of FREE public
lectures, workshops, and events all designed to
help students gets their pallets wet if you know
what we mean! September 26th - 30th.
HOW TO GET INVOLVED
Volunteer for a project &/or for an
event!
Take on a specific project and intern for credit or honorarium!
Keep your eye out for work opportunities.
Concordia Transitions: Come together at this
conference to share knowledge and food, and collaborate around how to build a food-system that
answers directly to the needs of the Concordia
University community – students, workers, teachers, the farmers we depend on, and our community at large. Coming this February.
Become a member
WORKING GROUPS
The CFC’s many working groups contribute to
Concordia’s community-based food system! Why
not join one, or start your own!?
For more information check us out!
http://www.concordiafoodcoalition.com
2090 Mackay, Room Z- 304.00
REFERENCES
1. STANDING SENATE COMMITTEE ON SOCIAL AFFAIRS,
SCIENCE AND TECHNOLOGY.(2016). Obesity in Canada
Report Highlights. Retrieved from http://www.parl.gc.ca/
Content/SEN/Committee/421/soci/RMS/01mar16/ObesityReport-Highlights-e.pdf
2. Toronto Food Policy Council. (2014). Food Waste: The
Issue of Food Waste. Retrieved from http://tfpc.to/foodwaste-landing/food-waste-theissue
3. Ministry of Health of Brazil. (2014). Dietary Guidelines
for the Brazilian Population. Retrieved from https://
drive.google.com/drive/folders/0BxbVp0Iux-iMd3RfdFNnaTFKTG8
4. Pulde, A., & Lederman, M. (2016). What Is a WholeFood, Plant-Based Diet? Retrieved from http://www.
forksoverknives.com/what-to-eat/
5. Pollan, M.(2009). Food Rules: An Eater’s Manual.
New York, New York:Penguin Group.
6. Pollan, M. (2008). In Defense of Food: An Eater’s Manifesto. New York, New York: Penguin Group.
7. Foer, J.S.(2010). Eating Animals. New York, New York:
Back Bay Books.
8. Wittenberg, M.M.(2008). NEW GOOD FOOD: SHOPPER’S
POCKET GUIDE to Organic, Sustainable, and Seasonal
Whole Foods. Berkeley, California: Ten Speed Press.