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Health Check - Eat Well and Live Longer
Health Check - Eat Well and Live Longer
EAT WELL.
LIVE LONGER.
Simple steps to making
healthy choices
Table of contents:
Healthy snacking
10
12
Food labelling
16
2-3
Teens
4-8 9-13
Adults
14-18
19-50
51+
Vegetables
and Fruit
7-8
8-10
Grain
Products
6-7
3-4
3-4
3-4
Milk and
Alternatives
Meat and
Alternatives
1 1-2
The eating pattern also includes a small amount (30 to 45 mL or about 2 to 3 tablespoons) of unsaturated fat
each day.
Grain
products
Milk and
alternatives
Meat and
alternatives
1 medium
1 slice
bread
1/2 piece
hot cereal
1 oz (30 g)
cold cereal
yogurt or kefir
1.5 oz (50 g)
cheese
2.5 oz (75 g) or
1/2 cup (125mL)
tofu
Eggs
At home
Energize yourself with 1/2 cup
(125 mL) of your favourite 100%
fruit or vegetable juice with your
breakfast.
Top off your breakfast cereal with
sliced bananas or fresh berries.
Put a bowl filled with washed
fruit on the top shelf of the
refrigerator so it will be the first
thing you see.
Keep a bag of pre-cut vegetables
in the refrigerator with some
low-fat dip for easy snacking
anytime.
At work
Change your midday coffee break to a
juice break. Make it 100% fruit juice.
Round out your lunch with a tossed
salad, side order of vegetables or fresh
fruit for dessert when eating at a
restaurant.
Have a handful of unsalted nuts with
dried apricots or cranberries to satisfy
afternoon munchies.
Cooking tips
Steam or cook vegetables in just a
small amount of water to avoid losing
nutrients.
Add a dab of soft, non-hydrogenated
margarine or drizzle balsamic vinegar
to enhance the flavour of vegetables.
Save time by using pre-washed,
bagged salads, pre-sliced mushrooms,
and pre-cut squash.
Cut up extra vegetables when preparing
dinner. Toss the extras in tomorrow
nights casserole, chili or stir-fry.
Storage tips
Use separate crisper drawers for
vegetables and fruit. Most fruit
naturally give off a harmless gas called
ethylene that will make the vegetables
spoil faster.
Keep pears, peaches, plums, tomatoes
and cantaloupe at room temperature
to help them ripen faster.
Store apples in the fridge. They soften
10 times faster at room temperature.
Freeze bananas that are overripe.
Theyre fantastic in shakes and in
homemade banana bread or muffins.
Quality of choice
Healthy fats
Monounsaturated
fat/
Monounsaturates
Polyunsaturated fat/
Polyunsaturates
Omega-6 fat
Omega-3 fat
Good
Good
Good
Unhealthy fats
Saturated fat/
Saturates
Trans fat
Poor
Poor
Healthy snacking
Health experts recommend eating three small meals plus a couple of
nutritious snacks throughout the day. Healthy snacking is for everyone,
especially children. Small meals and frequent snacks are important to keep
kids active, alert and growing. Less active adults and seniors may also feel
more comfortable eating smaller, more frequent meals.
10
instead of
Doughnuts or danishes
Fruit leathers
Buttered or
sugar-coated popcorn
Potato chips or
cheesies
Cheesecake
Chocolate bars
Regular pretzels
Ice cream
Chocolate or cream
filled cookies
Candy
11
12
instead of
Danish, doughnut
roast beef
Veggie dog
Hot dog
milk
13
instead of
cream or yogurt
Chicken soup with whole-grain crackers
or whole-wheat roll
Green salad with lower-fat dressing
14
Creamy coleslaw
instead of
whole-grain crust
Vegetarian or Hawaiian pizza
extra cheese
chicken or veal
chicken or veal
Tiramisu, pastries
15
Nutrition labelling
Check the Nutrition Facts table on packages
Food manufacturers are required to put certain information about their
product on the label. The nutrition label gives you a snapshot of the foods
nutrition value based on a diet of 2,000 calories. It helps you compare
similar products and make informed choices about the foods you buy.
The ingredient list this is a list of all the ingredients found in the
product beginning with the ingredient used most.
Tips for reading the ingredient list
Fats: can be listed as fat, lard, shortening, oils (palm, coconut,
hydrogenated or partially hydrogenated vegetable, ghee,
vegetable ghee), monoglycerides, diglycerides or tallow.
Salt: can be listed as salt, MSG, sodium, baking soda, baking
powder, brine, kelp or soy sauce.
Quantity: The ingredient list does not provide amounts, so look
for the Nutrition Facts table for more details.
16
17
18
19
www.heartandstroke.ca
or call
1-888-HSF-INFO
(1-888-473-4636)
This booklet has been independently researched, written and reviewed by the Heart and Stroke Foundation and is based
on scientific evidence.
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