'Eat Smart' - Nutrition for a Healthy Heart

DAIRY PRODUCTS

Choose Most Often Choose Less Often Limit (or use sparingly)

MILK:  Skim or 1% Milk  2% milk  Whole Milk (3.5%)  Buttermilk 1%  Creamo ('Half & Half')  If you prefer choose soy,  Cream almond or rice milk without added sugar.

YOGURT:  Plain (unsweetened), low-  2% Yogurt  Whole milk yogurt fat or fat-free yogurt  Flavored Yogurt (low-fat)  1% or less M.F. (milk fat)  Fat-free or low-fat fruit flavored mixed half & half with plain yogurt (add extra fresh fruit)

COTTAGE CHEESE:  Low-fat or fat-free  2% Cottage Cheese  Regular (high-fat) cottage  1% or less M.F. cheese

Note: Most cottage cheese is high in sodium (salt) do not exceed a 1/2 cup serving each day.

CHEESE:  Cheese made from skim  'Light' cheese (20% M.F. or  Full-fat ('regular') cheese milk less) containing more than 20%  7% M.F. (milk fat) or less M.F.  Quark This type of cheese, even though it has less fat than 'regular' Note: Cheese can be high in cheese… is still a high fat item. sodium. Especially processed Use sparingly, as a garnish. cheese. Use sparingly.

SOUR CREAM:  No fat or low-fat  Regular Sour Cream  5% or less M.F.

FROZEN DESSERTS: These desserts should be a 'once in a while' treat. Not every day fare!  Ice cream is high in fat and sugar  Sherbets, sorbets (fruit ices), frozen yogurt in small servings (1/2 cup serving size) - Caution: Low in fat but high in sugar!

Prepared for the C.O.A.C.H. Program by Registered Dietitians. 4 Please do not copy without permission.

'Eat Smart' - Nutrition for a Healthy Heart

MEAT AND ALTERNATIVES

Choose Most Often Choose Less Often Limit(or use sparingly)

LEGUMES:  Split peas  Pork & Beans  Peanut butter containing  Lentils shortening (trans fats)  Dried Beans  Canned beans (rinse with  Tofu & Soy products water to reduce sodium)  Natural Nut Butter (Peanut or almond)

FISH:  Omega-3 rich fish such as:  Canned fish in added oil  Deep-fried fish sockeye salmon, sardines, (drain well)  Fish served in high-fat herring, mackerel, trout sauce  Canned fish packed in  Battered fish or crispy water coating (unless specified 'low-fat' and 'trans fat free' on label)

SHELLFISH:  Clams, oysters, lobster,  Shrimp, squid, caviar  Shellfish prepared in crab or scallops (prepared  Imitation crab (usually batters or dipped/sautéed with minimal fat) high in sodium) in butter

EGGS:  Egg whites  Born 3 eggs (or other eggs high in omega-3 fatty acids)  Egg yolks (Max. 3 per week)

POULTRY:  White turkey or chicken Chicken/turkey - dark meat  Duck, Goose, Giblets, (no skin) (no skin) Fried Chicken, Poultry skin

MEAT:  Highly-marbled meats  Beef: lean, trimmed of fat  Medium-fat, trimmed,  Ribs (rump, round, sirloin) lean rib roast, lean blade  Corned Beef  Pork: tenderloin roast  Ground pork, Pork  Extra-lean ground beef shoulder Note: a serving of meat is (still high in fat!)  Processed meats (even if about 90 grams - size of low-fat) a deck of cards.  Organ meats

Prepared for the C.O.A.C.H. Program by Registered Dietitians. 5 Please do not copy without permission.

'Eat Smart' - Nutrition for a Healthy Heart

Heart Healthy Tip

Try to eat some type of legume (beans, split peas, lentils or soy-based food) almost every day as they are high in soluble fibre, and rich in anti-cancer compounds!

Tips for Eating More Legumes… Recipes:

 *Pasta Sauce - add red lentils to your red  Traditional Bean Soup spaghetti sauce. They cook down to a 'mushy' state and you probably won't know they're  Shop Smart Lentil Soup there but they'll add the fibre and  Hummus antioxidants that make legumes nutrition powerhouses!  Western Family Summer Bean Salad  *Pea Soup - just before serving purée with  Vegetarian Chili frozen peas. Gives the soup a fresh taste and a fabulous green colour!  Pineapple Black Bean Salad  Canned vegetarian chili makes a filling (and  Mixed Bean Casserole quick) lunch when served on a baked potato cooked in the microwave. Try adding a can  Calypso Beans & Rice of low sodium kidney beans to your canned  Refried Beans chili to add more fibre and decrease the sodium in each serving.  Quinoa Black Bean Salad  Refried beans - add some salsa and heat.  Nadene's Black Bean Soup The salsa makes the consistency better for dipping. Serve with baked tortilla chips. Add  Marinara Sauce with Lentils/Buckwheat fresh tomatoes and sweet white onions to  Easy Beans your store-bought salsa for a fresher taste.  Garbanzo beans (chickpeas) taste great on  White Bean Soup with Red Pepper salads. Puree

 Mixed Bean Salad with Edamame Add beans slowly to your diet if you're not  Hearty Soup Mix used to eating them. Drink lots of water and consider using a product like 'Beano'. The side effects of beans do diminish over time as your (all recipes from 'COACH COOKS' recipe body adapts! booklet or the Nutrition Tour handbook)

Prepared for the C.O.A.C.H. Program by Registered Dietitians. 6 Please do not copy without permission.

'Eat Smart' - Nutrition for a Healthy Heart

oy Foodsoods SS F Rates of heart disease and Soybeans are a staple of the cancer (especially breast, Asian diet - and have been prostate, colon, ovarian for thousands of years. and endometrial cancer) are much lower in Asian “An ever-growing body countries (than in the U.S. of laboratory & clinical & Europe). research is indicating

These differences are there may be advantages

believed to be partially due in consumption of soy by Western nations to higher intakes with their high rates phytoestrogens’ of heart disease and where cancers of the breast and prostate are very high. David Jenkins, CACRC

How to Include More Soy in Your Diet…

 Substitute ¼ of the flour called for in your recipe with soy flour  Use cooked soybeans in soups, chilies, stews, burritos etc.  Replace ground beef with crumbled extra firm tofu or crumbled tempeh  Try roasted soybeans as a snack; also called 'soy nuts'. Go easy - they can be high in fat! Avoid buying soy nuts roasted in oil.  Fresh soy beans (in pods) are in season August to September (or buy frozen). Also called 'edamame'. Steam them about 5 minutes. Cooked beans slip easily from pods and taste delicious. A great snack for kids!

Recipes*: Easy Tip for Using Tofu… Try a layer of thinly sliced 'firm'  Banana Soy 'Milkshake' tofu in your next lasagna. Cover  Strawberry Tofu Smoothie it with pasta sauce then continue to layer as usual. The tofu looks  Crispy Tofu with Dipping Sauce like unmelted mozzarella cheese.  Scrambled Tofu And it is quite flavorful as it absorbs the taste of the sauce.  Vegetable Tofu Stir-fry (Shop Smart

Tour booklet)

 Yam Coconut Curry Soup (with soymilk)

 Creamy Tomato Tofu Soup  Red Lentil Soup (with soymilk)

* Recipes appear in COACH Recipe Booklet

Prepared for the C.O.A.C.H. Program by Registered Dietitians. 7 Please do not copy without permission.

'Eat Smart' - Nutrition for a Healthy Heart

Balanced Eating – What’s on your plate?

VEGETABLES

MILK

STARCH PROTEIN

FRUIT

Balanced Eating means…..

 Aiming for the portion plate – ½ plate vegetables, ¼ starch, ¼ protein  If you are following Canada’s Food Guide to Healthy Eating then 3 out of the 4 food groups = balanced meal  Eating regularly – you may need a snack if your meals are more than 4-6hrs apart  Choosing a variety of foods

Portions

2 handfuls of vegetables 1 fist full of carbohydrate (rice, pasta, potato) Size of palm portion of protein (chicken, beef, pork, beans, lentils, eggs) 1 cup of soy/skim/1% milk 1 small piece of fruit (for dessert if desired) Limit to 1 – 2 tsp of added fat per meal (1 tsp butter or oil = 5 g fat)

Prepared for the C.O.A.C.H. Program by Registered Dietitians. 8 Please do not copy without permission.