Nutrition

Set My Goal

Taking Action to Manage Your Nutrition

Prevention and Management Strategies

Any eating plan that puts you on the road to good health is also one that is heart healthy. Following a heart-smart eating plan not only protects your cardiovascular health but also promotes overall health and the control of numerous risk factors that affect a variety of chronic conditions and diseases. When you eat a wide variety of nutrient dense foods and cut out less healthy choices, you are well on your way to living a long and vital life.

When you follow a heart-smart eating plan, you should strive to:

  • Limit saturated and trans fats
  • Include healthy fats and oils
  • Increase vegetables, fruit, fibre, and whole grains
  • Reduce salt and sugar
  • Choose smaller servings (small instead of a large potato, ¾ cup of rice instead of 1 cup, 4 oz chicken breast instead of 6 or 8 oz)
  • Consider the calorie content
  • Adjust energy intake to maintain an ideal body weight
  • Eat a variety of foods from each food group every day
  • Eat three small meals daily with small snacks, instead of one or two large meals

Tips for Eating More Fruit and Vegetables

(Aim to fill ½ of your plate)

If all of your fruit and vegetables are the same colour Try to include fruit and vegetables that are a variety of colours: red, orange, yellow
If you’re having a hard time including fruit and vegetables Try to include fruit and vegetables at every meal — for example, berries for breakfast, veggie sticks for lunch, salad for supper
If you’re finding it too time consuming to prepare fruit and vegetables Try frozen fruit or vegetables
If you’re eating the same fruit and vegetables every day Try a new fruit or vegetable once a week
Remember!

Choose brightly coloured vegetables and fruit at all meals.

Eat at least two cups of vegetables and two to four fruits every day. The brighter the colour, the better.

Choose more dark green, red, and orange fruits and vegetables daily in order to ensure adequate consumption of vitamins, minerals, and fibre, for example:

  • Tomatoes
  • Red, yellow, and green peppers
  • Sweet potatoes
  • Broccoli
  • Peas
  • Carrots
  • Red cabbage
  • Apricots
  • Oranges
  • Mangoes
  • Berries
  • Dried fruit
  • Kiwis
  • Melons

Tips for Eating Healthy Meat and Alternatives

(Aim to fill ½ of your plate)

If you’re eating poultry with the skin on Remove the skin before eating
If you’re eating red meat more than once or twice a week Choose lean cuts of pork, poultry, and fish more often, or try a vegetarian meal once a week
If you’re avoiding fish Choose fresh, frozen, or canned fish two to four times/week or consider an omega-3 supplement
If you’re using deli meats for sandwiches Try cooking extra meat the night before for sandwiches or use alternatives such as tuna, salmon, or egg
Remember!

Choose lean cuts of meat, poultry, and fish more often. Try a vegetarian meal once or twice a week. Limit whole eggs to two to three per week.

  • Always choose lean cuts of meat and trim away all visible fat
  • Avoid deep-fried batter-coated fish
  • A few times a week, include meatless meals, such as vegetarian chili, burritos with beans, split pea or lentil soup, hummus, meatless curries, baked beans, tofu, soy burgers, and vegetarian meat alternatives
  • Choose omega-3 eggs more often than regular eggs
  • Healthy cooking methods include baking, broiling, stir frying, steaming, roasting, poaching, grilling, and barbecuing
  • Choose rarely: salami, sausage, bacon, hot dogs, pepperoni, or deli meats, such as bologna

Tips for Eating Healthy Dairy Products

If you’re choosing homogenized or 2% milk Choose skim or 1% milk instead
If you’re eating regular yogourt Choose yogourt with 1% M.F. (milk fat) or less
If you’re eating ice cream Choose frozen yogourt or ice milk.
If you’re eating regular cheese Try low-fat cheese with 15% M.F (milk fat) or less
Remember!

Choose low-fat dairy products more often.

  • Choose rarely: regular milk products, such as whole milk, butter, cheese, sour cream, or cream cheese

Tips for Using Healthy Fats and Oils

If you’re deep-frying or pan-frying foods Try baking, broiling, steaming, stir-frying, or grilling instead
If you’re using hard fats, such as butter or lard, for cooking Instead try using liquid fats, such as the following oils: olive, canola, safflower, sesame, and corn oil
if you’re using mayonnaise, salad dressings, or sour cream Try the low-fat version, and make your own salad dressings with oil and vinegar
If you eat nuts as a snack Limit your portion size to 2 tbsp (a handful)
If you use butter Try non-hydrogenated margarine instead
Remember!

Choose unsaturated fats more often. Limit your intake of saturated and trans fats.

  • Choose from among the following oils: olive, canola, safflower, sunflower, corn, sesame, walnut, and peanut
  • Choose natural nut butters, such as: peanut, almond, and hazelnut
  • Enjoy nuts and seeds as an accent to food, for example, one tbsp on top of salads or stir-fries
  • Choose rarely: any deep-fried foods, including snack foods made with hydrogenated vegetable oils
  • Read the nutrition labels to compare and choose foods with fewer saturated and trans fats
  • Choose oils such as canola and olive and non-hydrogenated margarines instead of animal, hydrogenated, and trans fats. Reduce portions of meat, and choose lower-fat milk products

Tips for Consuming Less Salt

If you buy packaged frozen meals Read the Nutrition Facts table and choose the product with the lowest % Daily Value for sodium (try for less than 10%)
If you’re thinking of going out for dinner for the third time this week Make a simple dinner at home and try scrambled eggs with vegetables and toast instead
If you’re using canned peas or beans Rinse and drain them first
If you’re using deli meat for sandwiches Use meat alternatives, such as egg or tuna for filling
If you add salt when you cook Try using herbs and spices or garlic when cooking instead
Remember!

Read the food label and choose foods that have less than 200 mg or 10% DV per serving.

  • Use fresh or dried herbs, unsalted spices, lemon juice, and flavoured vinegars to boost flavour during food preparation
  • Try Mrs. Dash or McCormick No Salt Added seasoning blends
  • Reduce or limit salt in cooking and avoid adding salt at the table
  • Prepare meals using fresh, unprocessed ingredients
  • Choose rarely: processed foods, such as deli meats, canned/packaged soups, pickles, soy sauce, salted snack foods, commercial coatings for meats, frozen dinners, vegetable juices, canned vegetables, or fast foods
  • Read the nutrition labels, compare similar items, and choose foods with less sodium

Alcohol

Limit alcohol to a maximum of two servings a day for men and one serving a day for women. The recommended single-serving measures for alcohol are:

  • Liquor 45 ml (1.5 oz)
  • Wine 125 ml (4 oz)
  • Beer 355 ml (12 oz)