healthy-habits-healt

A Practical Guideto Weight ManagementA Practical Guideto Weight Management

www.heartandstroke.ca

HealthyHabitsHealthyWeight

HealthyHabitsHealthyWeight

You’ve been struggling with your weight

for years. You’ve gained and lost dozens of

pounds, but every pound you lose creeps

back and you find yourself anxiously

avoiding that bathroom scale.

Will it ever end? It can. You’re off to a good start by reading this booklet. Here,

you’ll find strategies to help you keep the weight off for good. Winning the battle

of the bulge for the long term means finding an eating and exercise plan you can

live with forever — one that satisfies your nutritional needs and provides the energy

you need for active living, while pleasing your palate.

Constructing such a plan is easier than ever as this booklet is packed with credible

information, tips and recipes to make healthy eating happy eating. Here, registered

dietitian, author, and nutrition counsellor Rosie Schwartz shares expert advice and

the scientific evidence to back it up. Plus, you’ll benefit from her vast experience

with clients who have lost weight and kept it off.

You may find this booklet is just the foundation you need to get started. We hope

you use it time and time again, turning to it as a trusted guide when life throws

you a curve and you find the weight creeping up again.

Each year, approximately 74,000 Canadians die of heart disease and stroke.

And 80% of Canadians have at least one risk factor for heart disease or stroke.

We can win the battle against this potentially fatal disease by modifying our

lifestyles — starting with weight. That’s why the Heart and Stroke Foundation is so

pleased to provide you with this useful source book. If you’re ready, so are we.

The Heart and Stroke Foundation

Foreword Contents

1

22 Revampingeating stylesAt the starting gateTest your appetite controlsBreaking the fast

26 HeartSmartTM supermarketshoppingMaking healthy choicesWhat’s in a label?

29 In the kitchen

30 Eating out

31 Fast food folliesFast food facts

33 Liquid benefitsNot all liquids are created equalAlcohol advice

35 Portion distortion

37 Building an active lifestyle

Get physicalWhat do we mean by“active living”?Stress bustingHow much are you burning?

41 Keeping on track

42 Staying motivated20 things you can doinstead of eating

43 Resources & Support

44 Contact us

2 Weight — A growing problem10 reasons for weight gain

4 Is your weight healthy?Assess your risk

6 More than just weightAre you an apple or a pear?Your weight distribution

7 Goal settingWhat’s realistic for you?For how long?The battle planStaying on track

9 Demon diet detectiveWhy fad diets fail

10 Record keepingHow food and activity logscan helpyou

11 What’s on the menu?Your HeartSmart™ eating planGrain productsVegetables and fruitFibreMilk and alternativesMeat and alternatives

18 Fat factsHealthy fatsYour personal fat budgetHow to slash the fat

Healthy Habits, Healthy Weights 32

10 reasons for weight gain

Your weight has been creeping up for years. How

does it happen? The reason for weight gain is really

quite simple: when the number of calories eaten is

greater than the number of calories used by the

body, the surplus is stored as body fat. Knowing

that is an important start, and knowing the other

factors that may play a part in your weight-loss

picture is the next step.

Diet. Regularly consuming too manycalories, especially from high-fat foodsand calorie-laden drinks.

Physical inactivity. Inactive people aremore likely to carry excess body fat.

Genetics. Your risk of obesity increases ifone or both of your parents is obese.

Age. As we age we lose muscle to fatand our metabolism declines, reducingcalorie needs.

Gender. Men expend more calories thanwomen, making weight control a tougherchallenge for women.

Psychological factors. Some peopleovereat to copewith emotional problems.

Pregnancy. A woman’s weight can rise4 to 6 pounds after each pregnancy.

Medications. Some corticosteroids andantidepressants can result in weight gain.

Illness. Any medical condition that leadsto decreased activity can result in weightgain.

Quitting smoking. Smokers can gain up to8 pounds when quitting. For great tips tohelp you quit without gaining, read Besmoke free! on this page.

Breathe clean withoutgaining weight. Followthese tips when quitting:

Eat several small mealsthroughout the day. Byeating frequently you willkeep your mouth busy andprevent the hunger pangsthat frequently lead toovereating later in the day.

Keep snacks such as carrotand celery sticks, fresh fruitand unbuttered popcornclose at hand.

Drink plenty of fluids, butavoid caffeine and alcohol.Cold water will help flushthe nicotine out of yoursystem and will keep yourmouth busy. Caffeine maymake you more agitated,so keep away.

Don’t worry about yourweight. Keep in mind thatyou would have to gain 80to 100 lbs. to counteract thehealth benefits of quittingsmoking.

Be physically active. Exercisewill relieve stress, fuel yourmetabolism and keep yourmind off smoking.

For more nutrition tips for ex-smokers visit the Dietitians ofCanada at www.dietitians.ca

Be smoke free!

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It’s a big problem and it’s getting

bigger. In fact, Canadians are heavier

now than they have ever been before.

Weight — A growing problem

It’s those 5 pounds you put on over the holidays.

It’s the 10 you gained when you lost your job.

Or maybe your problem is even bigger than that.

You’re not alone. Literally thousands of us struggle

with our weight. It is estimated that almost 60 percent of

Canadian adults are overweight, with nearly a quarter considered obese.

Some experts even call it an epidemic.

But perhaps the greatest toll of excess weight is on our health. An increased risk for

heart disease and stroke, which are the leading causes of death for Canadian men

and women, goes hand in hand with carrying too much body fat — so do diabetes,

gall bladder disease, osteoarthritis, and cancers of the colon, breast and prostate.

Even reproductive problems in women and erectile dysfunction in men are more

likely to occur when a person is extremely overweight.

But you probably know all that. You also know that you need to trim a little body

fat — the big question is, how. This booklet will give you a good start. Here you’ll

find valuable information on how to assess the problem, set realistic goals and

achieve them. In this booklet you’ll find a variety of tools to make weight

management easier than you thought, and probably even fun.

� Need a little motivation?Remember this: even a modest loss of 5 to 10 pounds can make a huge difference

to your health, reducing your risk for all sorts of diseases, including heart disease.

You’ll feel better, too. So let’s get started.

Heart and Stroke Foundation - A Practical Guide to Weight Management4 Healthy Habits, Healthy Weights 5

The BMI is accurate for almost everyone but should not be usedfor anyone under 18, pregnant or breastfeeding. Also keep in mindthat it may be less accurate for people who are extremely muscular,like competitive weightlifters.

For persons 65 and older the 'normal' range may begin slightly aboveBMI 18.5 and extend into the 'overweight' range.

�

Use this tool to determine the weight range that’s

right for you.

Is your weight healthy?

Assess your risk

The best way to determine if your weight falls within a healthy range is to consult

something called the Body Mass Index (BMI). The BMI measures body fat and its

potential impact on your health. It’s a ratio of height and weight that allows for a

range of weights to be associated with good health instead of just one ideal weight.

(To find your BMI, see chart on next page.)

30

25

18.5

147 149 151 153 155 157 159 161 163 165 167 169 171 173 175 177 179 181 183 185 187 189 191 193 195 197

106

104

102

100

98

96

94

92

90

88

86

84

82

80

78

76

74

72

70

68

66

64

62

60

58

56

54

52

50

48

46

44

42

40

58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77

220

232

226

214

208

202

196

190

184

178

172

166

160

154

148

142

136

130

124

118

112

106

100

94

88

48

47

46

45

44

43

42

4140

39383736

35

343332

31

2928

2726

2423

2221

20

1716

1514

1312

11

HEIGHT (cm)

WEI

GH

T(k

g)

WEI

GH

T(lb

)

HEIGHT (in)

Source: Adapted from Health and Welfare Canada. Promoting Healthy Weights:A Discussion Paper. Ministry of Supply and Services Canada: Ottawa, Ontario. 1988,to reflect the World Health Organization guidelines.

Find your BMI using the chart below:

1. Plot your current weight and draw a horizontal line across the chart.

2. Find your height and draw a vertical line from the top to the bottom of the chart.

3. Find where these two lines cross.

4. This is your current BMI.

This BMI isconsidered tobe underweightand is linked tosome healthproblems.

According to theWorld HealthOrganizationstandard, yourweight is inthe acceptablerange.

A BMImeasurementin this range isclassified asoverweight.

BMI measurementsof more than 30rank as “obese,”with 30 to 35being moderatelyobese, 36 to 40being severelyobese andmore than 40consideredvery severe.

Guidelines from the World Health Organization (WHO).

What your BMI means:

To calculate your BMI online,

visit http://www.heartandstroke.ca/healthyweight

Under 18.5 18.5 to 24.9 25 to 29.9 30 or more

Heart and Stroke Foundation - A Practical Guide to Weight ManagementHealthy Habits, Healthy Weights 76

Find out how your shape affects your health.

Are you an apple or a pear? If you’ve never thought of your shape as being one or

the other, it’s time to start considering where you carry fat as well as how much of

it you carry. Studies tell us that those of us who have apple shapes, storing excess

body fat around our middles, are at a higher risk for lifestyle-related diseases such

as heart disease, stroke and diabetes, even if our BMI falls within a healthy range.

Those of us with pear shapes, who tend to carry weight on our thighs and buttocks,

have a lower risk for these conditions.

What shape are you in?Measuring your waist is the quickest and easiest way to determine if your shape isputting your health at risk.

To take your measurement:

1. Get a tape measure (preferably in centimetres);2. Stand with your feet together;3. Measure at the narrowest part of the torso — for men that is at

the navel, while women should measure midway between thebottom of the ribs and the top of the hipbones.

Your results:

More than just weight

To find out more about apple vs. pear shapes and to

calculate your waist circumference online, visit

http://www.heartandstroke.ca/healthyweight

Goal setting

If you weigh 200 pounds, and you’ve determined that your BMI and waistcircumference fall in an unhealthy range, a loss of 10 to 20 pounds is agood goal — for your health and for your sense of well-being.

�

You are male and have a waistmeasurement of 40", 102 cm or less.

You are female and have a waistmeasurement of 35", 88 cm or less.

You are male and have a waistmeasurement in excess of 40", 102 cm.

You are female and have a waistmeasurement in excess of 35", 88 cm.

HEALTHY

(your weight distribution posesno increased threat to health)

UNHEALTHY

(your weight distribution posesa threat to your health)

Forget perfection. Concentrate on

getting healthy rather than thin.

What’s realistic for you?

You know your Body Mass Index (BMI), you’ve

figured out your body shape and you can’t wait to start

losing that excess body fat. But hold on. Before you do

anything, it’s important to establish some realistic goals.

What’s realistic? You’d be surprised. Too often we give up on weight-loss plans

before we begin because the road to perfection seems far too long and far too

hard. So forget perfection for a minute. In fact, the amount of weight most of us

need to lose to be healthy is a lot less than we need to lose in order to be ‘thin.’

So before you start taking off any pounds, consider that reducing your weight by

5% to 10% is a healthy, and reasonable, goal.

Still not convinced? Imagine what a pound of butter looks like. Now imagine

how you will look and feel when a similar-sized pound of fat is trimmed from

your frame. Get the picture?

For how long?

It’s important to be realistic about time frames, too. Studies say that those of us

who chip away at our excess weight slowly and steadily, losing about a pound a

week, are more likely to lose fat (as opposed to muscle or even water) and lose it

for good. And that’s the point, isn’t it?

By setting reasonable goals, eating a healthy diet, and adopting an active lifestyle,

you have a far greater chance of reaching and maintaining a healthy weight than

you would with drastic ‘fad’ diets.


The battle plan

Make no mistake about it, losing weight is not easy. Healthy bodies have healthy

appetites. That’s not going to change as you lose weight. In fact, as you begin to

lose weight you may feel even more hungry than you did before.

It makes sense, really. You need to consume fewer calories than you burn in order

to lose weight. That may leave you feeling hungry at times. What’s critical is to

remember that it’s a normal part of the journey to a healthy weight.

Staying on track

One way to stay on track during tough times is to minimize that struggle between

mind and body.

If your body perceives starvation, it will try to protect itself. If you were denied food

for a day or two, you would feel hunger. If you were denied food for a week or

more that hunger would become a complete and relentless obsession with food.

At the same time, the body lags — feeling fatigued as the metabolism slows. Once

food is made available, your incredible hunger combined with a slow metabolism

make weight gain inevitable.

So avoid starving yourself. Instead, load up on healthy foods that won’t leave you

feeling deprived. (See Pages 11-18 for lots of ideas.)

Goal setting continued…

Your weight goes up, soyou slash and burn caloriesusing the latest ‘crash’ diet —only to gain it all back again.This yo-yo dieting leavesyou heavier than you wereto begin with and feelingfar worse.

Fad diets fail for two reasons:

Physiologically. Severe calorie-reduced diets turn on thebody’s starvation mechanism.When in starvation mode,the body uses whateverfuel it can to make up forthe shortfall of caloriesand doesn’t discriminatebetween muscle and fat.The trouble is, it’s the amountof muscle we have thatdetermines our calorie-burning potential, alsoknown as our metabolism.So when we lose muscle wemake it extremely difficultto maintain our healthyweight after the diet is over.

Psychologically. Drasticreducing diets leave mostof us feeling deprived. Surewe lose weight, but noneof us can sustain that kindof starvation diet for long.When we go off the diet, aswe inevitably do, we treatourselves to all of the thingswe missed. We can’t help it.

Why fad diets fail

Beware the allure of quick-fixes.

The person on the television screen promises their

diet discovery will melt away all that excess fat in

mere days. Forget it. In our thin-obsessed culture,

the lure of quick-fixes can be irresistible. But if

long-term change is what you’re looking for, you’ll

have to accept that there are no quick fixes. No

‘crash’ diet, supplement or fat-burning tea will give

you the permanent change you’re looking for.

Despite their promises, all you will lose is water,

essential nutrients and a lot of money.

Demon diet detective

Your likes anddislikes are taken intoaccount, making theeating plan easy tostick to.

Your diet doesn’tcontain any“forbidden” foods likefat-laden desserts oreven the occasionalfried food.

Your weight-lossplan includes regularphysical activity asan important part ofburning calories andbuilding health.

Your eating planallows for healthysnacks.

Your daily caloricintake is not less than1,800 calories (formen) and 1,500calories (for women).

Your diet includesvariety from all ofthe four food groups(see Canada’s FoodGuide on Page 11).

Your diet meets thebody’s nutrient needsfrom food sourcesand doesn’t rely onsupplements.

For healthy and sustainable weight loss,

you should be following these guidelines:

If your goal is a total lossof 20 pounds, allowingyourself five months to loseit is both sensible and safe.

�


Remember that variety is the key to healthy eating.

Reaching and maintaining a healthy weight goes hand in hand with a sensible,

enjoyable eating plan — one that doesn’t leave you feeling physically or emotionally

deprived. Try to focus on what is, rather than what isn’t, on the menu. There’s lots

to choose from.

Healthy eating begins with a variety of foods. No one food can supply all the nutrients

you need, so aim for a combination of foods that are rich in nutrition, fight disease

and taste great.

To create balanced meals that are moderate in size, follow Canada’s Food Guide,

which includes these four food groups and their recommended number of servings

per day:

Mix and match food groups — try to include at least three

of the four groups at every meal. To order your free copy of Canada’s

Food Guide, log onto http://www.healthcanada.gc.ca/foodguide

or call 1-800-OCANADA.

What’s on the menu?

ADULTS19-50 50+

WOMEN 7-8 7MEN 8-10 7

VEGETABLESAND FRUIT

GRAINPRODUCTS

MILK ANDALTERNATIVES

MEAT ANDALTERNATIVES

ADULTS19-50 50+

WOMEN 6-7 6MEN 8 7

ADULTS19-50 50+

WOMEN 2 3MEN 2 3

ADULTS19-50 50+

WOMEN 2 2MEN 3 3

Record keeping

You can download your food and physical activity logs at

http://www.heartandstroke.ca/healthyweight

Food and activity diaries are key to spotting patterns

that need to be corrected.

Keeping food and activity records before and after you start your weight-loss

program can be really helpful. Your food log will tell you where your eating problems

may lie and what habits you may need to change. Note the time, food choice and

portion size and analyze the log once a week to gain insights into your eating

habits. Similarly, an activity record will tell you where you could pick up the pace.

Making the most of your records

Before you start your weight-loss plan, note

the foods you eat after you’ve eaten them so

that you get a more accurate picture of your

habits. Once you’ve started a healthy diet

geared to reducing body fat, start recording food intake before

you open the refrigerator door. Taking the time to write your choice down in

your log may be the time you need to rethink your choice.

Carry your diary with you so that you can make notes throughout the day.

Once you have spotted patterns that could be corrected, target only one at

a time. Meal-by-meal is a good way to go — you can zero in on any

improvements that could be made at breakfast before moving on to lunch.

Be sure to note where you are eating. Research shows that many of us

overeat when we are distracted — that is, our attention is diverted from

the plate. We often eat more when we are in restaurants, for example, or in

front of the television.

Heart and Stroke Foundation - A Practical Guide to Weight ManagementHealthy Habits, Healthy Weights

Grain products

Foods in this group offer many nutritional benefits, including cholesterol-

lowering fibre, B vitamins and a host of phytochemicals — disease-fighting

compounds from various plant sources. Grain products have recently gained

a bad reputation for promoting weight gain, but that’s because we either

consume extra-large servings of these foods or we accompany them with

excess fat, such as buttery spreads on breads or creamy sauces on pasta.

Sometimes we also eat grains, such as pasta, as a meal with nothing else.

The key is to choose the right grains, make sure your meal is balanced with

foods from the other food groups and exercise a little portion control.

Going with grains

Choose whole over refined grains. Whole-grain foods are rich in fibre, whichmay lower cholesterol and protect you against certain cancers. Look for grainproducts with at least 2 to 4 g of fibre per serving.

Try new grain products, such as quinoa, brown rice or whole-wheatcouscous, or use grains in different ways (for example, a barley salad).

Don’t judge a bread by its colour. Choose products that list whole-grainsas the first item in the ingredients. Also, look for keywords, such as 100% whole-wheat or whole-grain.

Your HeartSmartTM eating plan

To achieve and maintain a healthy weight, you must eat moderate amounts of

nutrient-rich foods. Here are some sure-fire tips for losing weight and keeping it off:

Choose healthy foods, such as vegetables, fruit, grains, lean sources of

protein (fish, beans), low-fat dairy products and lean meats.

Reduce fat in your diet and you’ll cut the calories. A healthy diet should

include no more than 20-35 percent of total calories from fat. (See page

20 for your personal fat-budget calculator.)

Choose high-fibre carbohydrates, such as whole-grain breads and pasta,

brown rice and fresh fruit and vegetables.

Watch serving sizes. It doesn’t take a lot to reach a single serving. Half a

cup of pasta or rice, for example, equals one serving of grain products.

One cup equals two servings.

Limit sweets, such as candies, cakes, cookies, pies and doughnuts. Opt for

lower-fat dessert choices, including angel food cake, fig-bar cookies, frozen

yogurt or sorbet.

For delicious low-fat recipes, shopping lists and heart healthy food

selections, log on to http://www.heartandstroke.ca/healthyweight

12

Spinach, Orange

and Red Onion Salad

Chock full of heart healthy nutrients like the B vitamin, folicacid. For those who aren’t fans of raw spinach,prepare thissalad with baby spinach, a milder versionof the vegetablebut comparable to regular varieties in terms of nutrients.From the kitchen of Rosie Schwartz.

Makes 4 servings

4 tsp extra virgin olive oil 20 mL1 tbsp frozen orange juice concentrate 15mL1 tbsp balsamic vinegar 15mL1⁄ 8 tsp salt 0.5 mL1⁄ 8 tsp freshly ground pepper 0.5 mL5 cups spinach 1.25 L

2 small oranges, peeled, 2quartered and sliced

1⁄ 2 cup red onion slices 125mLsalt and freshly ground pepper,to taste

In a small bowl, mix together olive oil, orange juiceconcentrate, balsamic vinegar, salt and freshly groundpepper. Place spinach, orange and red onion in a largebowl. Pour dressing and toss. Adjust seasoning with saltand freshly ground pepper, to taste. Serve immediately.

Nutritional information (per serving):

Calories 103Protein 2 gFat 5 g

Saturated fat 1 g

13

South West Tortilla Soup

A satisfying lunch in a bowl! To take it to work, simply reheatthe soup and add the garnishes before eating. For a lower-fatversion that curbs your appetite in between meals, omit thecheese and tortilla chips. From the kitchen of Rosie Schwartz.

Makes 4 servings

2 tsp extra virgin olive oil 10 mL1⁄ 2 cup chopped onion 125mL2 garlic cloves, minced 21 tbsp tomato paste 15mL1⁄ 4 tsp ground cumin 1mL1⁄ 2 tsp chili powder 2 mL4 cups vegetable or chicken broth, 1 L

home-made or sodium-reduced11⁄ 2 cups canned tomatoes, coarsely chopped 375mL1 medium zucchini, diced 11 cup fresh or frozen corn kernels 250 mL

(if using frozen, do not thaw)2 tbsp fresh lime juice 25mL

salt and freshly ground pepper, to taste

1 cup grated light cheddar cheese 250 mL2 tbsp chopped fresh coriander or 25mL

cilantro for garnish, if desired1⁄ 2 cup coarsely broken baked 125mL

corn tortilla chips

Heat oil in a large saucepan over medium-high heat; addonion and garlic and sauté until soft, about 5minutes. Addcumin, chili powder, vegetable or chicken broth, tomato pasteand canned tomatoes; bring to a boil. Reduce heat andsimmer for 10 minutes, covered, stirring occasionally. Addzucchini and corn; simmer another 10 minutes. Add lime juiceand stir. Season with salt and freshly ground pepper to taste.Ladle soup into bowls or refrigerate until ready to serve. Thenbring soup to a boil. Sprinkle with grated cheese and choppedcoriander or cilantro, if using, and top with tortilla chips beforeserving.


Calories 209Protein 14 gFat 6 gSaturated fat 2 g

RECIPE RECIPE

Cholesterol 13 mgCarbohydrate 26 gDietary fibre 4 gSodium 625mg

Cholesterol 0 mgCarbohydrate 16 gDietary fibre 5 gSodium 29 mg


Friendly fibre

Dietary fibre is a group of carbohydrates found in plants that your body cannot

break down and which, therefore, does not add any calories. There are two basic

types of fibre:

Soluble fibre may lower blood cholesterol and help control blood

sugar. Oat products (oat bran, oatmeal), legumes (dried beans, peas

and lentils) and pectin-rich fruits (apples, strawberries and citrus fruits)

are terrific sources of soluble fibre.

Insoluble fibre, also known as roughage, helps promote bowel

regularity as well as prevent and control bowel problems and certain

cancers. It acts as a natural laxative, moving solid waste through your

intestines. Sources include wheat bran, whole-grain foods (such as

whole-wheat bread), beans and the skin, stems, leaves and seeds of

vegetables and fruit.

Boosting your fibre intake is a great idea, but take itslowly. The daily recommended intake is between25 and 35 g. Too much fibre all at once can causeabdominal distress. Be sure to drink plenty of water(about 8 glasses or 2 litres a day) when increasingyour fibre intake.

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Make extra servings whencooking with vegetables.Then, toss leftovers with alow-fat dressing andrefrigerate for lunch thenext day.

Consider frozen vegetablesand fruit or the cannedvariety in water as analternate to fresh foods.They’re preserved at the

peak of their nutritionalquality.

Go ‘skinny dipping.’Enjoy cut-up vegetablesand fruit with tastylow-fat dips.

Try poaching fruit withseasonings like cinnamon.Sliced fruit can also beadded to side dishesand salads.

Don’t substituteunsweetened juices forfresh vegetables and fruit.Juices are missing valuablefibre including the solubletype, which lowerscholesterol and takeslonger to digest.

Getting your daily quota of vegetables and fruit is easier than you think. Here’s how:

1

2

Filling up on vegetables and fruit is a great way to lose weight and still feelfull. Many people report significant weight loss when they include largeamounts of raw fruits and vegetables in their diets.

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Vegetables and fruit

Go ahead and load up! Filling up on vegetables and fruit

can help keep weight at bay, yet most Canadians fall short

on the daily serving requirements. Vegetables and fruit

supply a powerhouse of disease-fighting compounds,

including antioxidants such as vitamins C and E, beta

carotene (which the body converts to vitamin A), folic acid

(which may reduce the level of homocysteine, an amino acid

in the blood that is linked to heart disease and stroke) and fibre.

Antioxidants are substances that may slow or prevent oxidation.

Oxidation can lead to the production of free radicals — compounds that can

damage the body and are associated with the development of some diseases. But

antioxidant activity lasts only for a few hours, making it essential to load up on

vegetables and fruit throughout the day.

Look for colourful vegetables and fruit for the most nutritional punch. For example,

dark, leafy greens, such as spinach and broccoli, as well as yellow and orange

vegetables like squash and carrots, are great sources of vitamin A. Red peppers

and strawberries are rich in vitamin C. By filling your plate with colour, you increase

your odds of beating a variety of diseases.


Roasted Asian Salmon

So simple, yet so tasty a way to include heart healthy omega-3 fatty acids. The leftovers are terrific cold the next day.From the kitchen of Rosie Schwartz.

Makes 4 servings

1 tbsp light mayonnaise 15mL2 tsp Dijon mustard 10 mL1 tbsp honey 15mL1 tbsp sodium-reduced soy sauce 15mL4, 4-6 oz salmon fillets 4, 100-150 g1 tbsp sesame seeds, toasted 15mL

Preheat oven to 425˚F/ 230˚C.

In a small bowl whisk together mayonnaise and Dijon mustarduntil mixed well. Add honey and soy sauce; mix well. Placesalmon skin-side down in a large baking dish. Coat withmayonnaise mixture. Place in oven and roast for 15 to 20minutes or until fish is cooked through. Sprinkle sesame seedsover the salmon and serve.



Meat and alternatives

This food group is an important part of your nutritional mix. While meats, especially

untrimmed red meat, can be high in saturated fat (the kind that increases cholesterol),

if you skip them and other foods in this group you’ll be missing out on protein. Our

bodies need adequate amounts of protein to build and maintain muscles and body

tissue. Lean cuts of meat and other foods in this group are also a source of iron. A

low supply of iron can cause fatigue and limit the supply of oxygen to working

muscles — hardly what you want if you’re aiming for more physical activity.

Protein pointers:

Redesign your dinner plate so that meats are not the star attraction.

Choose leaner, well-trimmed cuts of meats and you’ll cut fat by as much as half.

Go fishing. Fish and seafood, such as salmon, sardines and mackerel, provide verylittle saturated fat and a healthy dose of omega-3 fatty acids. These fats may preventblood clots, decreasing the risk of a heart attack or stroke.

Go meatless at some meals. Try dried peas, beans or lentils, all of which containalmost no fat and are packed with soluble fibre, the type that lowers bad cholesterollevels. Add chick peas or kidney beans to your spaghetti sauce instead of meat orenjoy a spicy lentil soup. Or try soy foods, such as tofu, which arerich in protein and may defend against cardiovascular diseaseand certain cancers.

Cheddar 31 10

Light cheddar 20 6

Mozzarella 28 7

Part-skim mozzarella 15 4

Processed cheese slice 23 6

Processed skim milk slice 7 2

Cottage cheese 4.5 1

Cottage cheese (1%) 1 less than 1

CHEESE PER OUNCE(28 G) OR 1-INCH(2.5 CM) CUBE

PERCENTAGEMILK FAT ORBUTTER FAT FAT (GRAMS)

Milk and alternatives

While dairy products can be loaded with fat, there are low-fat options that are

both tasty and meet your nutritional needs. Besides, milk products contain a

host of beneficial nutrients, such as calcium and potassium, which play a role in

maintaining normal blood pressure.

Dairy case directives:

Read the labels of all dairy products for their milk fat (M.F.) or butter fat (B.F.)

content to choose the best low-fat picks. Whole milk, for example, has three

times more fat than 1% milk. If you’re opting for soy beverages, be sure to

select those that are fortified with calcium and are low-fat.

Boost the taste of low-fat cheeses by using condiments, assorted mustards

and chutneys.

For super non-dairy sources ofcalcium consider 1⁄ 2 cup ofsalmon with bones, 1⁄ 2 cup ofboiled spinach or 1 cup beans.

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1716

RECIPE


CHECKYOUR CHEESE RATINGS


SATURATED FAT…

is solid at room temperature and gets harder when chilled. It’s found in

animal products (such as butter and meat), in certain vegetable oils

like coconut oil and palm oil, and in hydrogenated vegetable oils.

These fats can raise low-density lipoprotein (LDL) or “bad” cholesterol

in the blood.

TRANS FAT…

is produced during the process of hydrogenation in which hydrogen is

added to liquid vegetable oil, changing it into a solid, which is more

saturated and has a longer shelf life. Trans fats, like saturated fats,

increase LDL levels, but are more harmful because they also lower the

levels of “good” cholesterol or high-density lipoprotein (HDL). You may

find trans fat in processed foods, such as cookies, cakes and crackers,

as well as in fried snacks and fried food from fast-food outlets.

POLYUNSATURATED FAT...

is liquid at room temperature and is found in oils such as corn, safflower,

soybean and sunflower, and many nuts (walnuts, pinenuts) and seeds

(sesame, sunflower). This fat can lower LDL cholesterol levels and

provide your body with essential fatty acids.

MONOUNSATURATED FAT…

is liquid at room temperature and is found in olive and canola oils, as

well as in avocados and some nuts. This fat may lower LDL cholesterol

levels, which is a good thing.

Beef, lean, untrimmed(100 g)

Chicken, light meatplus skin (100 g)

Chicken, dark meat(100 g)

Lamb, untrimmed(100 g)

Tuna, light, cannedin oil (213 g)

Beef, lean only(100 g)

Chicken, light meat(100 g)

Chicken, light meat(100 g)

Lamb, lean(100 g)

Tuna, white, cannedin water (213 g)

3

2

11⁄ 2

4

3

CHANGE FROM THIS(HIGHER FAT)

TO THIS(LOWER FAT)

AND SAVE(TSP OF FAT)

All fats are not created equal.

Fat-laden foods, especially those with hidden fats, can supply a surprising number

of calories. In fact, fat has double the calories of protein and carbohydrates — 9

calories per gram of fat versus 4 calories per gram — and too much fat, particularly

saturated and trans fats, can be damaging to your health.

But what you may not know is that fat is essential to good nutrition: it helps food

taste better, it gives you energy, it protects your vision and organs, and it helps the

body produce essential hormones and absorb certain fat-soluble nutrients, such as

vitamins A, D and E.

The trick is to choose the right kinds of fat and monitor your overall fat consumption.

According to nutritional guidelines, a healthy diet should contain between 20 and 35

percent of total daily calories from fat. For women, this means about 45-75 grams/day

and for men, this means about 60-105 grams/day. Which kinds of fat? The next page

will help you find the healthy fats and steer clear of the other ones.

Fat facts

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�

1918

FAT BUDGETING FOR LEANER MEATS AND FISH


Incorporate ground flax seed into your diet. Besides containing hearthealthy omega-3 fatty acids, the soluble fibre in flax will help lower yourcholesterol and regulate your blood sugar. Flax also contains lignans,which may offer protection against breast, colon and prostate cancers.Add ground flax to salads, cereal and yogurt.

�

How to slash the fat

Cut down on the amount of fats and oils you use when stir-frying foods.

Use a non-stick pan and spray with vegetable oil. Or use chicken or

vegetable broth instead of oil, or a mixture of both.

Use flavourful oils in small amounts for the most taste per spoonful. For

example, add a splash of a fruity extra virgin olive oil to your pasta or a

dark sesame oil to your stir-fry.

If you’re cooking with cheese, mix together a lower-fat version with a

stronger-tasting cheese.

Increase the amount of vegetables and decrease the amount of meat in

stews and casseroles.

Always pour oil onto a teaspoon before adding to food to keep track

of the amount.

High-fat foods like avocados, nuts and seeds should only be consumed in

moderation.

Substitute applesauce, mashed banana and prune purée for the fat

in many baked goods.

Replace some of the oil in salad dressings with seasoned rice

vinegar, vegetable stock or even water.

Choose low-fat versions of fried foods

such as baked tortilla and potato chips.

Sauté in water, vegetable stock,

wine or dry sherry instead of fat.

21

�

To estimate your personal fat budget, take these 4 easy steps:

Fat facts continued…

Find your desirable body weight by using the range in the BMI charton page 5.

Desirable body weight = kg

Calculate how many calories you need per day by multiplying yourdesirable weight by your activity factor:

• If you are sedentary, multiply your desirable weight by 30.• If you are moderately active, multiply your desirable weight by 35.• If you are very active, multiply your desirable weight by 40.

Desirable weight kg x = calories

Calculate your fat budget in grams:

• Divide the calories needed per day (Step 2) by 30.

calories / 30 = grams of fat

Calculate your fat budget in teaspoons:

• Divide your fat budget in grams (Step 3) by 5.

grams of fat /5 = teaspoons of fat

Your personal fat budget is teaspoons of fat per day.

For example, Susan weighs 165 lbs (75 kg) and is moderately active. She calculated

her BMI and determined her healthy weight to be 155 lbs (70 kg). By multiplying

her desirable weight in kilograms by 35 (70 kg x 35), we see that she should

consume 2,450 calories per day. That’s no more than 82 g of fat, or 20 teaspoons

per day, to maintain a healthy weight.

For Susan to lose those 10 lbs at a healthy rate, she should reduce her original

calorie intake (based on her weight of 165 lbs) from approximately 2,600 to 2,100

calories per day (that’s 500 calories per day over the course of 10 weeks). That will

enable Susan to lose one pound per week.

1

2

3

4

*To convert pounds to kilograms, multiply the number of pounds by 0.45.

Source: The HeartSmartTM Shopper, Nutrition on the Run © 1997 and 1999 by The Heart and StrokeFoundation and Ramona Josephson, RDN.

20


TAKE THIS SHORT QUIZ TOTESTYOUR APPETITE CONTROLS.

I can easily skip meals.

I can go for many hours without eating.

I tend to eat more when I’m angry.

I tend to eat more when I’m sad.

I eat non-stop at social occasions.

I look for something to eat when I’m bored.

Occasionally Often

If you’ve checked off the ‘often’ box more than once, you may need to get back to

basics. Getting your appetite regulation back on track will help you guard against

weight gain. Start by eating at regular times throughout the day. If you learn to

recognize when you’re hungry and fuel up with nutritious meals, you’ll be better

able to control your portions.

Managing your weight starts with developing a healthy eating plan. That means

eating when you’re hungry and stopping when you’ve had enough, instead of

eating out of habit.

At the starting gate

Losing weight means changing food habits. It may take a while, but over time your

new, healthy eating habits should become second nature. And nature dictates

eating when we are hungry and quitting when we are full. Adopting a common-

sense approach to appetite regulation, along with food choices that keep you

physically and emotionally healthy, makes it easier to maintain a healthy weight

over a lifetime. Responding to your body’s hunger pangs with good food choices

is nature’s way, and soon it can be your way too.

Developing a healthy eating plan isn’t as

complicated as you might think.

Revamping eating styles

2322

Cottage Cheese Pancakes

A super way to start your day and boost your protein intake!(Adapted from The Enlightened Eater by Rosie Schwartz)

Makes 12-14 pancakes

1 cup 1% or 2% cottage cheese 250 mL1 egg 12 egg whites 23 tbsp wheat germ 45mL1⁄ 3 cup whole wheat flour 75mL1⁄ 2 tsp cinnamon 2 mL1⁄ 8 tsp salt 1⁄ 2 mL1 tbsp vegetable oil 15mL

Process the cottage cheese, eggs and egg whites in a foodprocessor or blender until smooth. Combine the wheatgerm, flour, cinnamon and salt in a medium-sized bowl;mix well. Add to food processor bowl or blender andprocess until blended.

Heat oil in a non-stick skillet over medium heat. Drop 2tablespoons (25mL) of batter at a time into the skillet witha spoon. Cook the pancakes on each side, for about 11⁄ 2minutes, or until golden brown.

Nutritional information (per pancake):

Calories 45Protein 3.9 gFat 1.7 gSaturated fat 0.3 g

RECIPE

Cholesterol16 mgCarbohydrate 3.5 gDietary fibre 0.6 gSodium 106 mg

Breaking the fast

How many times have you

heard that breakfast is the

most important meal of the day?

Well, it’s true.

Eating breakfast is one of the mostimportant things you can do to lose weight.During the night, your metabolism slows down andyour blood sugar level drops. Eating a balanced breakfastsets the body to burn fuel during the day.

A good breakfast will also regulate your appetite, helping tofill you up so you can avoid those late-afternoon energyslumps and unhealthy cravings.

Craving a sweet or a snooze in the middle of the afternoon?Or maybe you can’t stop nibbling after dinner. What’s on themenu, or not on the menu, may be to blame. For properappetite regulation, it’s important to get back in touch with

your hunger and that means eating a balanced breakfast every day — even if youdon’t feel hungry.

If breakfast foods don’t tempt you in the morning, be adventurous. There are lotsof options beyond the standard cereal and toast. The trick is to choose foods thataren’t so fat-laden they leave you yearning for your bed, or so quickly digested youfeel hungry an hour later. Include foods from all the four food groups in whatevercombination appeals to you.

Heart and Stroke Foundation - A Practical Guide to Weight Management

Spinach Tofu Dip

Even non-tofu eaters will love this creamy dip. Enjoy with cutup veggies, baked tortilla chips, pita triangles or bagel thins.(Adapted from The Enlightened Eater by Rosie Schwartz)

Makes 6-8 servings as an appetizer(about 21⁄ 2 cups/625 mL)

1, 10-oz package frozen 300 gchopped spinach, thawed

6 oz soft or silken tofu, 175 gpressed to remove water

2 shallots, quartered 211⁄ 2 tbsp grainy mustard 20 mL1 tbsp fresh lemon juice 15mL1⁄ 3 cup light mayonnaise 75mL

1⁄ 3 cup low-fat plain yogurt 75mLSalt and freshly ground pepper to taste

Squeeze spinach to remove excess liquid. Process allingredients in a food processor or blender until smooth.Season to taste with salt and freshly ground pepper.



Making the most of breakfast

Don’t limit your morning meal to ‘breakfast foods.’

Try a chicken-fruit salad or a Mexican omelette.

Eat from at least three food groups. A slice of toast

or a muffin and a cup of coffee won’t do it.

Stay away from fat-laden options, such as doughnuts and some muffins,

which will leave you hungry an hour or two later.

Choose whole foods over refined ones. Have fruit over fruit juice and

whole-grain toast over white or refined, to leave you feeling more satisfied.

Include small servings of slowly digested protein-rich foods (low-fat cheese,

eggs, lean cuts of meat, fish or poultry).

Break the fast continued…

Don’t keep nibblies in plainsight. To avoid temptation,keep them out of sight andout of mind.

�

Bagel Thins

Great as a crunchy snack and a lower-fat alternative to manycommercial options. If the bagels are oversized, slice them into8 slices. But be sure to adjust portions accordingly. (Adaptedfrom The Enlightened Eater by Rosie Schwartz)

Makes 4 servings

Plain Thins

2 regular sized bagels 21 tbsp vegetable oil 15mL

salt and freshly ground pepper to taste

Thinly slice each bagel into 6 rounds; set aside. Mix otheringredients; brush onto rounds. Place rounds on a bakingsheet and bake in a preheated 200 °F/ 95°C oven for 45minutes or until bagel thins are crisp.


Calories 125Protein 4 gFat 4 gSaturated fat less than 1 g

Garlic Thins

2 regular sized bagels 21 tbsp extra virgin olive oil 15mL1 clove garlic, minced 1

Follow method for Plain Thins.


Calories 127Protein 4 gFat 4 gSaturated fat less than 1 g

2524

RECIPERECIPECholesterol 0 mgCarbohydrate 19 gDietary fibre 1 gSodium 190 mg

Cholesterol 0 mgCarbohydrate 19 gDietary Fibre 1 gSodium 190 mg


Plan for snacks

If your meal times are too far apart, plan a nutritious snack to stave off hunger

and to keep your metabolic rate up. By planning a snack instead of spontaneously

snacking you won’t be as tempted to head for the vending machine or coffee cart.

Try a few of these:

a fruit-and-yogurt smoothie (or low-fat yogurt)

low-fat cheese crackers and fruit

whole-grain cereal with dried fruit mixes

air-popped or light microwave popcorn

slices of fruit and cut-up veggies (plastic pouches make it easy to carry

these around with you)

vegetable or tomato juice

rice cakes (thinly spread with peanut butter

or light cream cheese)

bagel thins and low-fat dip (try our

recipes on this page and Page 24)

Healthy Habits, Healthy Weights

When you hit the inside of the store, bear in mind that the outside aislesoften contain the most nutrition-packed basics. The middle ones arewhere you’ll find more label and ingredient list reading required. Start offwith the produce section — that’s where you should make the mostpurchases. And if you find the snack food aisle tempting, skip italtogether.

�

Navigating your way through supermarket aisles looking for healthy foods can be

daunting. Store shelves are a minefield of sodium, fat and calories. Your best

defense is to create a list and follow some smart shopping strategies.

Keep an ongoing list as you run out of healthy foods.

Plan meals for the week so you’re sure to have all the ingredients on the list.

If making a list is too time consuming, create a ‘master’ shopping list that

you can photocopy and check off items as you need them.

Don’t go shopping when you’re hungry or you’ll be tempted to buy calorie-

rich snack foods.

Buy seasonal fruits and vegetables, which are tastier and less expensive.

Read all nutrition labels and ingredient lists before buying packaged foods.

Look for products with the Health Check™ symbol.

HeartSmart™ supermarket shopping

Health Check™ is theHeart and StrokeFoundation’s program tohelp you make healthyfood choices. Foods withthe Health Check symbolhave been evaluated bythe Foundation’s dietitiansand meets nutritioncriteria based on Canada’sFood Guide.

Every food productparticipating in theprogramdisplays the HealthCheckTM logo, anexplanatory messagedescribing how the food ispart ofa healthy diet and anutrition facts panel.

For more informationabout Health CheckTM visitwww.healthcheck.org

Check for Health Check™

26

What’s in a label?

If you want to eat healthier and make wise food choices, be sure to review product

labels before selecting items at the supermarket. Often, labels can be confusing.

That’s why the government is proposing changes to how foods are labeled.

However, these changes won’t happen right away — companies have two to three

years before they must change their labels.

Food labels can supply you with a snapshot of a food’s nutritional

makeup in three ways:

1 THE INGREDIENT LIST:

Items are listed in descending order by weight, so the product contains more of the

ingredients at the top of the list. Often, ingredients such as fat, sugar and salt can

be disguised. For example:

fats may be labeled as lard, shortening, hydrogenated vegetable oils,

coconut/palm oil or tallow.

sugars may be labeled as honey, molasses, dextrose, sucrose, fructose (and

other words that end in –ose), dextrin or syrup.

salts may be labeled as monosodium glutamate (MSG), anything with

the word sodium, baking soda, baking powder, brine, kelp or soy sauce.

2 THE NUTRITION FACTS TABLE:

This part of the label gives you detailed nutrition information based on a typicalserving size. It provides you with the calorie content of the food plus the amountsof important nutrients such as fat, saturated fat, trans fat, cholesterol, sodium,carbohydrates, fibre, sugars, protein, vitamin A,vitamin C, calcium and iron.

The new labels will also help you track whether you’regetting a little or a lot of a particular nutrient.

For more detailed information on

nutrition labeling, visit Health Canada’s

Web site at www.hc-sc.gc.ca/fn-an/

label-etiquet/nutrition/index_e.html

27Heart and Stroke Foundation - A Practical Guide to Weight Management


While most foods will carry the new labels, you won’t see them on certain foods,

such as fruits and vegetables, meat and cheese sold at the deli counter, raw meat

and poultry (except when ground), raw fish or seafood, or foods sold in restaurants.

3 NUTR I T I O N C L A IM S :

These claims, usually in big or bold print, highlight a nutritional feature that can either

entice you to buy a product or turn you away. Only foods that meet strict criteria will

be allowed to make nutrient content claims under the new labeling regulations.

Here are a few:

“Fat free” describes a product that is free of fat (less than 0.5 g of fat per

reference amount and per stated serving of food), although it can still be

high in calories. Check the sugar content.

Products that are “cholesterol free” (less than 2 mg cholesterol and low in

saturated fatty acids) or “low in saturated fat” may still be high in fat. For

example, vegetable oils contain no cholesterol and are low in saturated fat,

but they’re still 100% fat.

“Low calorie” (40 calories or less per serving) points to a product that is

low in fat and sugar, since many products derive their calories from these

two sources.

Products with “no sugar added” or “unsweetened” may still be high in

natural sugars.

Supermarket shopping continued…

Cutting the fat doesn’t mean you have to sacrifice taste. Here

are a few helpful hints to keep the fun in low-fat cooking.

In the kitchen

Rinsing canned foods liketuna and chickpeas cansubstantially reduce thesodium content.

�

Lightly cooked garlic, onions and sweet red peppers do more than

add flavour. They are packed with assorted phytochemicals that all

promote good health.

Use fresh herbs, spices and other condiments to boost flavour

and nutrition without adding any fat or calories. If you’re short

on time, add some bottled condiments, such as chopped ginger,

garlic, Dijon mustard, horseradish or a variety of vinegars.

Instead of frying foods try baking, barbecuing, broiling, braising,

microwaving, poaching, roasting or stir-frying. Allow excess fat to

drip off while foods are cooking.

Premium ice creams may contain much higher amounts of fatcompared to supermarket and lower-fat varieties. A small 100 mL scoopof premium ice cream could provide 19 to 20 g of fat. Choose lower-fatfrozen desserts like sherbert and yogurt and slash even more than 2⁄ 3the fat.

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1

2

3

4

To make cooking more interesting, treat yourself to a healthy-eating

cookbook that includes an assortment of new recipes and preparation

ideas you can enjoy even if you’re trying to lose weight. Try these

ones: HeartSmartTM: The Best of HeartSmartTM Cooking; HeartSmartTM

Cooking for Family and Friends: Great Recipes, Menus and Ideas for

Casual Entertaining, all written by Bonnie Stern and published by

Random House Canada in co-operation with the Heart and Stroke

Foundation of Canada.


Make healthier choiceswhen ordering fast foodwith these tips:

Do a little homework first.

Ask for pamphletscontaining nutritionalinformation about menuoptions. If they’re notavailable at the restaurant,call the head office orcheck out the company’swebsite.

Consider the methodof preparation.

Foods that are breadedor fried will likely havea higher fat count.

Watch portion sizes.

A double burger willhave twice the fat ofa single patty.

Don’t get sauced.

Instead, ask for sauces —such as salad dressing ora sandwich garnish —on the side.

Keep the fat down

Eating out

End a meal with a favouritehot beverage, herbal tea orflavoured coffee.

�

We all do it. Eating at fast food outlets saves time

and there are no dishes to wash. But before you pull

into the drive-through, remember that there may be

a price to pay for convenience — your health.

Many fast food chains promote overindulgence —

meal deals like “Buy a sandwich and get the oversized

soft drink and fries.” Resist the bargain combos.

Instead, get to know the nutrition counts of your

favourite menu options.

One submarine sandwich chain lists its 6-in

(15-cm) tuna sub as containing 24 g of fat.

That’s a whopping 48 g or 12 teaspoons of

fat for a full-sized sub.

An oversized burger with cheese can add up

to almost 700 calories, 40 g of fat and more

than 1,800 milligrams of sodium.

Chicken sandwiches also vary — one outlet

offers one with 550 calories and almost 30

g of fat while another lower-fat option

supplies 315 calories, 6 g of fat and under

1,000 milligrams of sodium.

Fast food folliesWhether you’re going to a restaurant for a quick

bite for lunch or for a special occasion, be

selective about what you order. Small efforts

can add up and keep the scales from tipping

out of your favour. You can make healthy

menu choices with a little know-how:

Ask how various dishes are prepared.

Your best options are barbecued, broiled, grilled, poached, roasted,

steamed or stir-fried. But, be sure to ask for a “low-fat preparation” since

other fats may be added after cooking.

Ask for all sauces and dressings on the side.

When portions are too large, don’t clean your plate; leave some behind.

If you’re uncomfortable asking about the menu while dining with friends

or colleagues, call ahead of time and ask about lower-fat options.

Don’t skip meals throughout the day and arrive famished. You’ll be sure to

dive into the bread basket.

Eat slowly and savour every bite. Make a habit of putting your eating

utensils down between bites.

When you book a flight, request a low-fat meal or fruit plate. All airlines

have them now.

3130


These are average values for typical fast food menu items.See for yourself what a difference your choices can make.(An asterisk* indicates a better food choice.)

Make it a 10! If you’re tempted by delicious food thatyou know is not nutritious, play this game: take a biteand rate it from one to 10. Finish only if your decadentdelight scores a full 10 points.

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10

Fast food follies continued…

Liquid benefits

Make sure you drink enoughwater. People often mistakethirst for hunger.

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3332

Deluxe burger — 2 patties, cheese, and sauce 570 32

Regular hamburger (no cheese)* 300 10

Veggie burger* 330 9

Bowl of chili (with meat)* 270 9

Taco* 195 11

Pizza with the works — 2 slices 600 20

Pizza — vegetarian 2 slices* 500 10

Chicken sandwich — breaded and fried 550 30

Charbroiled chicken sandwich — no sauce* 315 6

Salad — 1 packet, regular dressing 150 11

Salad — 1 packet, light dressing* 60 2

Breakfast sandwich — egg, sausage, and cheese 480 30

Pancake breakfast (no butter, syrup only)* 360 8

FAST FOOD FACTSCALORIES

FAT(GRAMS)

Think a little sip of pop now and then doesn’t really count? Think again. Your drink

choices — from water and juices to soft drinks and alcohol — have a great impact

on your overall weight. A sugary soft drink a day can add up to 55,000 calories,

or 15 pounds, a year.

Of course, you need to replenish your body regularly with fluids, especially water.

When your body’s temperature rises during exercise, for example, water helps cool the

body through perspiration. Water also helps dissolve and absorb nutrients, as well as

carry waste products out of your body. Starving your body of fluids can dehydrate you,

which can cause nausea, fatigue and a collapse of the circulatory system.

But not all liquids are equal:

Beverages containing protein, such as milk,

can satisfy your hunger while those containing

sugar may only satisfy fluid needs.

Hot beverages like coffee or tea contain no calories

on their own, but the company they keep — sugar, cream and even whole

milk — can be deceptively calorie-laden. Rich, fancier

coffee offerings like flavoured lattes or cappuccinos can contribute as

much fat and calories as a piece of cake. Also, keep in mind size — a

large serving size could be the equivalent of four regular cups of coffee.

Too much caffeine — found in coffee, tea and soft drinks — can raise blood

pressure and even cause indigestion, which may lead some people to

nibble in order to soothe their tummies. So don’t exceed a moderate

amount — two to three 5-oz (150 ml) cups of coffee a day.

Black and green teas can be good for you. They’re rich in antioxidants, which

may offer protection against cardiovascular disease and certain cancers.


Fight the urge to overeatwith these tips:

When you’re eating out,doggie bag some of yourextra-large portions.

Use leftover meat, poultryor fish for sandwiches,salads or soup the nextday. An uneaten salmonfillet can make a delicioussalmon salad.

At a restaurant, calculatehow much is enoughbefore you start eating.One trick is to use yourknife and fork to markyour boundaries.

At home, consider thesize of the dishes you eatfrom. Eating cereal in alarge bowl can equal aweek’s worth of grains injust one sitting. For maincourses, switch to a dessertplate and feel free to fill it.

Portion pointers

A standard drink is:

12 oz (341 mL) bottle of 5% beer,

5 oz (142 mL) of 12% wine, or

1 1/2 oz, (43 mL) of 40% spirits or liquor.

Alcohol advice

Moderate amounts of alcohol — which is considered to be no more than one or

two standard drinks per day, with a weekly limit of nine standard drinks for women

and 14 standard drinks for men — have been shown to offer protection against

heart disease and stroke. That’s because in middle-aged and older adults, alcohol

may increase HDL (“good”) cholesterol levels and decrease your risk of developing

blood clots.

But there are also weighty risks to consuming too much alcohol:

It can raise your blood pressure.

Individuals with high levels of triglycerides in their blood shouldnot consume alcohol.

Calorie counts in alcohol can add up significantly:

A 12 oz, (341 mL) bottle of 5% beer with an alcohol content of 5%has 157 calories1 1⁄ 2 oz, (43 mL) of spirits contains 93 caloriesA 5 oz glass (142 mL) of red table wine comes in at 102 caloriesA 5 oz glass (142 mL) of sweet dessert wine can add up to 220 calories

Some studies link a larger waist size with alcohol intake. Fat around thewaistline can contribute to high cholesterol, which is linked to an increasedrisk for cardiovascular disease.

Alcohol may increase the risk of breast cancer, especially for women whohave a family history of the disease.

Liquid benefits continued…

How much is enough? Less than you might think.

While gigantic portions are served to us at fast-food

outlets, restaurants and supermarkets, a healthy

serving size is much smaller and is all that your

body needs.

Appetizers, for example, should be tummy teasers,

not meals on their own. Single servings of pasta

needn’t be the size of a platter but should fit onto

a side plate.

Steak platters are often double or triple the

recommended number of ounces, which should

roughly resemble a pack of cards. Even oversized

bakery goods, such as monster muffins or bagels,

can contain more than double the calories of their

regular-sized cousins.

Eating recommended serving sizes is key to

effective weight management. (To become a

portion pro, see our chart on Page 36.) Consult

Canada’s Food Guide to determine the number of

daily servings that are right for you.

Portion distortion

Keep a batch of low-salt, broth-based vegetable soup with lots ofvegetables on hand. Studies showthat soup can curb the appetite.Try our South West Tortilla Souprecipe on Page 13.

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If you don’t already drinkalcohol, don’t start.

�

3534

“* Guidelines do not apply if you have liver disease, mental illness; are taking certainmedications; have a personal or family history of drinking problems or cancer, arepregnant, trying to get pregnant or breastfeeding, or are told not to drink for legal,medical or other reasons. If you are concerned about how drinking may affectyour health, check with your doctor.”


Remember that when the number of calories eaten is greater than thenumber used by the body, the surplus is stored as fat. That means thatincreased calorie burning through activity translates into eating moreeach day and still losing weight.

�

Building anactive lifestyle

Grain products

Fruits and vegetables

CD case

Portion distortion continued…

Use this chart to help you eyeball hard-to-measure foods,determine portion sizes and prevent overeating.

1 slice of bread

1 30 g cupcold cereal

2 soup ladles

1 medium potato

1⁄ 2 cup fresh,canned or frozenvegetables

Small fist

50 g cheese

3⁄ 4 cup (175 g)yogurt

75 g of meat,poultry or fish

2 tablespoons(30 mL) peanutand nut butters

1 teaspoon(5 mL) fat

4 dice

Tennis ball

Deck of cards

Golf ball

Tip of your thumb

Milk and alternatives

Meat and alternatives

Oils and Fat

Computermouse

3736

Get physical! The benefits

are too great to ignore.

You have a busy life. Like most people, you find it hard

enough to fit in the time for a good meal; finding the time

to exercise seems harder still. So what if we told you that to

reap health benefits you don’t have to log long hours in a gym?

Research is now telling us that simply leading an active life

(see the next page for examples) reaps all sorts of health benefits:

You will help lower your risk for heart disease and stroke by boosting

levels of HDL cholesterol (the heart-helping kind) while helping control

blood pressure.

Active living also plays a vital role in blood-sugar regulation, helping those

with type 2 diabetes manage their condition while helping prevent its

onset in those without the disease.

An active lifestyle also reduces your risk for cancers of the breast, prostate

and colon.

Regular physical activity can contribute to a more healthy immune system.

Weight-bearing activities help guard against the bone-thinning

disease osteoporosis.

Physical activity increases your energy.

If that’s not enough, an active lifestyle burns calories and that will help you

lose weight and keep it off.

FOOD ONE SERVING WHAT IT LOOKS LIKE


What do we mean by “active living”?

Active living means incorporating physical activity into your daily life. That activity

can be anything from walking up a flight of stairs at the office, to a 10-km jog.

The point is to get physical whenever and wherever the opportunity presents itself.

Ever wonder why we spend so much money on gym memberships and then

waste time driving around parking lots looking for the best possible spot? If we

made a conscious effort to spend more time on our feet, we wouldn’t need to

spend so much money on our fitness. Start by honestly assessing your daily

routines and looking for opportunities where you can be more active and burn a

few more calories. Why not walk to the shopping mall? Or simply stroll around the

neighbourhood. There are lots of ways we can all be more active every day.

Here are just a few examples:

Set the alarm 10 minutes earlier and walk before breakfast.

Take the stairs instead of the elevator.

Instead of letting your dog play in the yard, take it for a walk aroundthe block.

When using public transit, get off the bus a few stops early and walk thelast stretch.

When shopping, find the parking spot farthest away from your destinationor, better yet, leave your car at home and walk, bike or in-line skate to thelocal store.

Instead of talking on the phone to a friend who lives near-by, get caughtup by going for a walk.

Go out dancing or put on a favourite CD and dance at home.

Make a family walk/skate/bike ride part of your weekend routine.

You can access a wealth ofinformation about physicalactivity online. Check outthese web sites for reliable,practical information:

Heart and StrokeFoundation:www.heartandstroke.ca.

Canadian Fitness andLifestyle Research Institute:www.cflri.ca

Canadian Health Network:www.canadian-health-network.ca (Look underActive Living)

Many excellent books areavailable to help you learnmore about active living.Here is a partiallisting of resources.

Booklets on physical activityavailable through the Heartand Stroke Foundation bycalling 1-888-HSF-INFO(1-888-474-4636)

- Fitness Wheel

- Getting Active for Life

Booklets available at nocost through HealthCanada's web sitewww.paguide.com or bycalling 1-888-334-9769

- Canada's Physical ActivityGuide

- Canada's Physical ActivityGuide for Older Adults

- Canada's Physical ActivityGuide for Children

- Canada's Physical ActivityGuide for Youth

For more information onphysical activity

Approximately 63 percentof Canadian adults are notphysically active enough intheir leisure time to reapany health benefits.

�

Getting back in shape won’t happen overnight. Slow and steady is a winningcombination for weight loss and for physical fitness. It’s also a strategy thatwill help you make permanent change. But remember, if you haven’t exercisedin a while, talk to your doctor before starting any fitness plan.

�

Looking for a way to ease into exercising? Try our six

week HeartSmart™ walking program available at

www.heartandstroke.ca/healthyweight

3938

Stress busting

Physical activity is

one of the best

antidotes to stress

— stress being one

of the primary

reasons many of us

overeat and gain weight.

Why? Because when we feel stressed our bodies

produce adrenaline, which in turn causes muscles

to tense, blood sugar levels to rise and blood vessels

to constrict. Those stress reactions would be great if

we were going into a fight, but most of us don’t want

to go through life with our fists up. Over long periods

of time, that kind of constant stress may contribute

to your risk of disease. And if you’re one of those

people who eats to combat stress, it will take a toll

on your weight, too.

Physical activity helps moderate adrenaline levels,

bringing blood sugar levels down. It won’t eliminate

the source of your stress, but by boosting

endorphins, our “feel good” hormones, it may

leave you feeling less upset about the situation.

So walk, cycle or swim when you’re feeling

negatively stressed — any exercise that uses

muscles in a sustained way.


Cut out thesemotivational tips and

keep them somewhere handy, for

those times when you need a

helping hand.

Make sure the diet and

exercise changes you

make are for you and not

to please someone else.

Resolve any issues that may be

at the root of an eating

problem. In other words, get at

what’s eating you so you can

make healthy eating a priority.

Set small, realistic goals. If you

go at this too intensely you are

more likely to give it up.

Surround yourself with good

examples — pictures of

athletes or friends who have

succeeded or motivational

articles.

Focus on what you can eat,

instead of what you can’t. And

reorganize the fridge so that

tempting options are harder to

get at and healthy choices are

readily available.

Get unhealthy food triggers

out of view, or out of the house

altogether. And try to find

healthy alternatives for food

triggers. If movie night isn’t the

same without a snack, opt for

light microwave popcorn.

Don’t give up. Remember,

every pound you lose is a

huge step on the road to a

healthier you.

Stay motivated

�

Don’t give up. Mere bumps in the road

shouldn’t take you off your journey to a

healthy lifestyle.

Reaching, and maintaining, a healthy weight

means maintaining a healthy lifestyle. It means

adopting eating and exercising habits that will

last you a lifetime.

But since our lives are constantly changing — you

find a new job, or go on a vacation — it’s really

important to allow yourself room for mistakes. If

you look at a greasy lunch or an extra dessert

helping now and then as a mere bump on the

road to healthy living, you’re more likely to keep

your eating on track and your weight on target.

And be realistic about expectations. Making

the types of changes that will last a lifetime will take

longer than a day or two. Like anything, there will

be good days and bad. But take heart — as you

move towards a healthy lifestyle, the good days

will outweigh the bad.

Keeping on trackHow much are you burning?

Calories expended are just as important as calories consumed when it comes to

weight regulation. Use the chart below to determine how many calories you’re

burning with a variety of physical activities.

These figures are for a person who weighs 140-150 pounds (63-68 kg). The higher your weight, the greaterthe number of calories you will burn.

When the hungries hit, here are five ways to curb

your appetite:

1. Drink a large glass of water — sometimespeople mistake thirst for hunger.

2. Have a bowl of broth-based vegetable soup or alarge salad with low-fat dressing.

3. Pamper yourself with a soothing herbal tea.

4. Rinse your mouth with mouthwash or brushyour teeth with a strongly flavoured toothpaste.

5. A small snack, such as a piece of fruit or a pieceof low-fat cheese can keep cravings at bay.

Building an active lifestyle continued…

To find out how many minutes of your favourite

exercises it takes to burn off the foods you love,

visit the Food and Fitness Calculator at

www.heartandstroke.ca/healthyweight

Aerobics 246 1 plain bagel

Bicycling 201 1.6 oz (50 g)(10 mph/16 kph) cheddar cheese

Dancing 208 1 cup (237 mL) of pasta

Downhill skiing 272 1 plain croissant

Housework 92 1⁄ 2 cup (118 mL) tuna(canned in water)

Ice skating 168 2 plain pancakes

Inline skating (roller blading) 163 1 cup (237 mL)frozen yogurt

Jogging (5 mph/8 kph) 268 1 sugar or glazed doughnut

Jogging (8 mph/12 kph) 455 1 submarine sandwich

Swimming 279 1 hamburger with the works(45 yards/.04 k/minute)

Tennis (singles) 205 1 chocolate bar

Walking (2 mph/3 kph) 92 1⁄ 2 medium cantaloupe

Walking (4 mph/6 kph) 160 1 can beer

ACTIVITYCALORIESBURNED/30 MIN.

FOOD


1. Call or email a friend.

2. Browse through a favourite magazine.

3. Hit the gym.

4. Go for a walk.

5. Take a long bath or shower.

6. Start, or add to, your weight-loss scrapbook. Include motivational

articles, photos and your own thoughts and feelings.

7. Search the web for tidbits on a subject that interests you.

8. Go window-shopping.

9. Play a game with your spouse, children or pet.

10. Tackle a household chore.

11. Start your holiday gift list.

12. Write a letter to an old friend.

13. Work on a craft to keep your hands busy. Work

on a puzzle or knit a scarf while watching television.

14. Crank the stereo and dance around the living room.

15. Read a book with your child.

16. Research new (healthy) recipes for the

coming week and make a grocery list.

17. Brush your teeth, use a strong mouthwash

and pop a piece of minty gum in

your mouth.

18. Reorganize your closet.

19. Get outside into your garden.

20. Try on old clothes, starting with the ones

that are now too big and finishing with

those that you can’t fit into.

You may want to post these on the fridge for times whenyou need a little motivation.

20 things you can doinstead of eating

42 43

Health Check™To assist you with your grocery shopping andfor more information on food labeling, visitthe Heart and Stroke Foundation of Canada’sInternet site at www.healthcheck.org orcall 1-888-473-4636.

Heart and Stroke FoundationFor more tools, tips and practicalinformation on how to maintain a healthyweight and manage your risk factors forheart disease and stroke, log ontowww.heartandstroke.ca or call1-888-473-4636.

Health CanadaFor a free copy of Canada’s Food Guidecall toll free 1-800-OCANADA or visitwww.healthcanada.gc.ca/foodguide

Canada’s Physical Activity Guideto Healthy Active LivingFor a free guide on information on howto get more physically active, have moreenergy, move more easily and get stronger,visit www.healthcanada.ca/paguide orcall 1-888-334-9769.

Dietitians of CanadaFor more interactive tools and practicaltips on how to eat and live well, visitwww.dietitians.ca or call (416) 596-0857.If you’re looking for a Registered Dietitianin your area, log onto www.dietitians.ca/public/content/find_a_nutrition_professional/find_a_dietitian.asp

5 to 10 a dayFor easy ways to increase your fruit andvegetable intake during the day, plus healthyeating, money-saving and time-saving tips,visit www.5to10aday.com

Go Smoke FreeFor your free quit-smoking e-mail programalong with health facts concerning tobacco,breaking news and information updates,log onto www.gosmokefree.ca

YMCA/YWCATo find out more about the health andwellness programs at your local YMCA orYWCA, log on to www.ymca.ca orwww.ywca.ca

Canadian Diabetes AssociationFor recommendations on how people withdiabetes should eat to stay as healthy aspossible, log onto www.diabetes.ca or call1-800-226-8464.

Canadian Mental Health AssociationFor resources and strategies to help youcope with tension and stress, log onto www.cmha.ca/english/coping_with_stressor call (416) 484-7750.

Recommended Reading

The HeartSmartTM Shopper, Nutritionon the RunBy Ramona Josephson(Douglas & McIntyre 1999)

Lighthearted Everyday CookingBy Anne Lindsay(Macmillan Canada, 2002)

The New Lighthearted CookbookBy Anne Lindsay(Key Porter, 2005)

HeartSmartTM The Best ofHeartSmartTM CookingBy Bonnie Stern withthe Heart and Stroke Foundation(Random House, 2006)

HeartSmart™ Cooking for Familyand FriendsBy Bonnie Stern withthe Heart and Stroke Foundation(Random House Canada, 2000)

Resources & Support

Healthy Habits, Healthy Weights44

Heart and Stroke Foundationof Canada222 Queen St., Suite 1402Ottawa, ON K1P 5V9(613) 569-4361

Heart and Stroke Foundationof Québec1434 Sainte-Catherine St. W.Suite 500Montréal, PQ H3G 1R4(514) 871-1551

Heart and Stroke Foundationof BC & Yukon1212 West Broadway,Vancouver, BC V6H 3V2(604) 736-4404

Heart and Stroke Foundationof Nova Scotia5161 George St., 7th FloorHalifax, NS B3J 1M7(902) 423-7530

Heart and Stroke Foundationof Alberta & NWT/Nunavut100-119 14 St. NWCalgary, AB T2N 1Z6(403) 264 -5549

Heart and Stroke Foundationof New Brunswick133 Prince William St., Suite 606Saint John, NB E2L 2B5(506) 634-1620

Heart and Stroke Foundationof Saskatchewan279 – 3rd Ave. NorthSaskatoon, SK S7K 2H8(306) 244-2124

Heart and Stroke Foundationof PEI180 Kent St., PO Box 279Charlottetown, PEI C1A 7K4(902) 892-7441

Heart and Stroke Foundationof Manitoba6 Donald St., Suite 200Winnipeg, MB R3L 0K6(204) 949-2000

Heart and Stroke Foundationof Newfoundland & LabradorPO Box 5819169-173 Water St.St. John’s, NFLD A1C 5X3(709) 753-8521

Heart and Stroke Foundationof Ontario2300 Yonge Street, Suite 1300P.O. Box 2414Toronto, Ontario M4P 1E4(416) 489-7111

Heart and StrokeFoundation OfficesTo contact your provincial foundation office toll free,

call 1-888-HSF-INFO (473-4636). Visit the Heart and Stroke

Foundation of Canada website at www.heartandstroke.ca

46

To find more information about heart disease, stroke, how

to live a healthy life, as well as how you can offer much

needed support in your community, visit

www.heartandstroke.ca

or call

1-888-HSF-INFO (1-888-473-4636)

Millions of Canadians will develop some form of heart disease or strokeover their lifetime - and some at a much too early age. As a leading funderof heart and stroke research in Canada, the Heart and Stroke Foundationcontinues to find the answers that lead to earlier diagnoses, better treatmentsand new insights into how to prevent and manage these diseases. To protectyour health and the health of those you love, the Foundation also providesthe most up-to-date healthy living information to Canadians, based on themost current, evidence-based research.

HP4201EV1.1

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This booklet has been independently researched, written and reviewed by the Heart and Stroke Foundation and isbased on scientific evidence. Acceptance of financial support by the Heart and Stroke Foundation does not constitutean endorsement.

Sponsored by

The Heart and Stroke Foundation thanks Sun Life Financial for providingthe funds to make the development of this resource possible.

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