Heart Healthy Diet: A guide to eating out near University Ave

Please visit the UHN Patient Education website for more health information: www.uhnpatienteducation.ca© 2017 University Health Network. All rights reserved. This information is to be used for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis or treatment. Please consult your health care provider for advice about a specific medical condition. A single copy of these materials may be reprinted for non-commercial personal use only.

Author: Renita Lam, Amanda Kaden, Adeline CohenCreated: 11/2017Form: D-8728

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Table of Contents

Salads ................................................................................ 7

Soups ................................................................................. 7

Sandwiches ...................................................................... 7

Hot Entrees ...................................................................... 8

Breakfast Items ............................................................... 9

Baked Goods ................................................................ 10

Bread .................................................................... 10

Muffins................................................................10

Beverages ...................................................................... 10

Caffeinated Beverages (Cold) ........................ 10

Juices .................................................................... 11

Smoothies ............................................................ 11

Where Else to Get Food in the Community .......... 15

Last updated: February 28, 2017Feedback? Contact uhnfoodmap@gmail.com

Important: This is not a full list of vendors. The University Health Network does not recommend one company or person over another and is not responsible for the care and services provided. Please contact the vendors directly to make sure the information is correctortofindoutmoreabouttheirproducts.

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The meal trays you receive during your hospital stay are chosen just for you based on your health condition. But we know that you may want to buy other food too. UHN Registered Dietitians designed this guide to help you continue to make healthy choices if you decide to dine out.

Each menu item in this booklet meets the nutrition guidelines for a heart healthy diet. These guidelines are below. When choosing more than one item for a meal, add up the nutrition facts for each item to see how your entire meal compares with these guidelines.

Talkwithyourdietitiantolearnhoweatingoutcanfitintoyourdiet.

The menu items listed in this booklet are right for a:

Heart Healthy Diet

Amount Per MealSodium less than 600mgTotal fat less than 16gTrans fat less than 1gSaturated fat less than 4gFibre more than 5g

Heart Healthy DietDaily Recommendation Per DayTrans fat avoid Saturated fat limit to less than 7% of total caloric intake Total fat limit to less than 30% of total caloric intakeFiber at least 30g

For more information, contact uhnfoodmap@gmail.com

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Can’t find a restaurant? Ifyoudon’tseeaspecificrestaurantonthemap,itmeansthattherestaurantdoesnot have nutrition information available or its menu items don’t meet the nutrition targets for your special diet.

Tips for choosing your foodWhen eating out at these restaurants, follow these tips to help choose items for better heart health:

Restaurant meals are often large – consider eating half the portion and sharing with a friend or saving the rest for later.

Water is the best choice to quench your thirst.

Choose high fibre foods whenever possible like whole grain breads and legumes.

Watch the “extras”like salad dressings, sauces, mayonnaise, and spreads. They can add extra fat, salt and sugar to your meal.

Choose foods that are steamed, poached, grilled, roasted, baked, stir-fried or broiled. Limit deep-fried, pan-fried, battered food and food listed as crispy.

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Heart Healthy Diet: A guide to eating out near University Avenue

For an online version of this map, go to https://tinyurl.com/jxa238d

Princess Margaret

Toronto General

Toronto Rehab

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1 - SubwayMaRS Centre416-593-9101

2 - Tim HortonsOntario Hydro Building416-596-9700

3 - Tim HortonsMaRS Centre416-979-2442

4 - Subway Ontario Hydro Building416-591-1114

5 - Starbucks MaRS Centre416-599-8533

6 - Aroma Espresso BarMaRS Centre416-491-1000

7 - Druxy’s Toronto General (Eaton Building, Ground Floor)416-598-9787

8 - Tim HortonsToronto General (Norman Urquhart Building, 1st Floor)416-595-0075

9 - Swiss ChaletOntario Hydro Building416-260-8574

10 - Subway Toronto General (Food Court)416-591-1114

11 - StarbucksToronto General (Peter Munk Building, 1st Floor)416-979-0660 12 - Booster JuiceToronto General (Food Court)416-260-0123

13 - Tim HortonsToronto General (Elliot Building, 1st Floor)416-979-2698

14 - Druxy’s Princess Margaret416-260-2184

15 - Tim HortonsPrincess Margaret 416-585-2914

16 - Aroma Espresso BarMount Sinai416-314-2236

17 - Tim Hortons SickKids416-813-8467

18 - SubwaySickKids416-597-8444

19 - Druxy’s Toronto Rehab416-597-9620

20 - Freshii525 University Ave647-748-1800

21 - Cultures 505 University Ave416-204-1592

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Salads

Edamame & Corn Salad1g saturated fat, 250mg sodium, 6g fibre

Cultures 21

Freekeh Salad (with dressing)3.1g saturated fat, 432mg sodium, 8g fibre

Aroma Espresso Bar 6, 16

Spinach Chicken Salad (with 1 fl oz Fat-Free Raspberry Vinaigrette, no Tortilla Strips)1.5g saturated fat, 460mg sodium, 5g fibre

Swiss Chalet 9

Strawberry & Spinach Salad (no dressing)0g saturated fat, 120mg sodium, 6g fibre

Cultures 21

Sun-dried Tomato Barley Salad0.5g saturated fat, 310mg sodium, 16g fibre

Cultures 21

SoupsFrench Canadian Pea Soup1g saturated fat, 480mg sodium, 6g fibre

Cultures 21

SandwichesAvocado Sandwich3.5g saturated fat, 477mg sodium, 6g fibre

Aroma Espresso Bar 6, 16

BLT Sandwich (6-inch)3g saturated fat, 580mg sodium, 5g fibre

Subway 1, 4, 10, 18

Chicken Guacamole Sandwich2g saturated fat, 493mg sodium, 7g fibre

Druxy’s 7, 14, 19

Chicken Salad Sandwich1.6g saturated fat, 509mg sodium, 6g fibre

Druxy’s 7, 14, 19

Oven Roasted Chicken Sandwich (6-inch)1.5g saturated fat, 560mg sodium, 5g fibre

Subway 1, 4, 10, 18

Veggie Delite Sandwich (6-inch)0.5g saturated fat, 280mg sodium, 5g fibre

Subway 1, 4, 10, 18

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Hot EntreesClassic Quarter Chicken Dinner (dark meat, skinless) with multigrain dinner roll, no Chalet sauce, fresh vegetable medley2.7g saturated fat, 420mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (dark meat, skinless) with multigrain dinner roll, no Chalet sauce, corn2.6g saturated fat, 395mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (dark meat, skinless) with multigrain dinner roll, no Chalet sauce, sauteed mushrooms2.6g saturated fat, 395mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (white meat w/ skin) with multigrain dinner roll, no Chalet sauce, sauteed mushrooms3.6g saturated fat, 545mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (white meat w/ skin) with multigrain dinner roll, no Chalet sauce, fresh vegetable medley3.7g saturated fat, 570mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (white meat w/ skin) with multigrain dinner roll, no Chalet sauce, corn3.6g saturated fat, 545mg sodium, 7g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (white meat, skinless) with multigrain dinner roll, no Chalet sauce, sauteed mushrooms2.1g saturated fat, 555mg sodium, 6g fibre

Swiss Chalet 9

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Hot EntreesClassic Quarter Chicken Dinner (white meat, skinless) with multigrain dinner roll, no Chalet sauce, fresh vegetable medley2.2g saturated fat, 580mg sodium, 6g fibre

Swiss Chalet 9

Classic Quarter Chicken Dinner (white meat, skinless) with multigrain dinner roll, no Chalet sauce, corn2.1g saturated fat, 555mg sodium, 6g fibre

Swiss Chalet 9

Classic Quarter chicken Dinner (white meat, skinless, no roll, Fresh Vegetable Medley, Sweet Kernel Corn or Garden Salad with no dressing)2g saturated fat, 410mg sodium, 5g fibre

Swiss Chalet 9

Breakfast ItemsAcai Berry Bowl (Na Tigela)1.8g saturated fat, 184mg sodium, 8g fibre

Booster Juice 12

Greek Yogurt Mango & PF2.4g saturated fat, 0mg sodium, 6g fibre

Booster Juice 12

Greek Yogurt Mixed Berry2.4g saturated fat, 0mg sodium, 6g fibre

Booster Juice 12

Greek Yogurt Parfait3g saturated fat, 290mg sodium, 5g fibre

Freshii 20

Oatmeal Mixed Berries0.5g saturated fat, 220mg sodium, 6g fibre

Tim Hortons 2, 3, 8, 13, 15, 17

Steel-cut Oatmeal1g saturated fat, 0mg sodium, 10g fibre

Aroma Espresso Bar 6, 16

Whole Grain Oatmeal with Fruit, Nut & Seed Medley1.5g saturated fat, 125mg sodium, 5g fibre

Starbucks 5, 11

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Baked GoodsBread

12 Grain Bagel1.5g saturated fat, 450mg sodium, 6g fibre

Tim Hortons 2, 3, 8, 13, 15, 17

Harvest Wheat Bagel0g saturated fat, 500mg sodium, 5g fibre

Cultures 21

Multigrain Bagel0g saturated fat, 520mg sodium, 8g fibre

Starbucks 5, 11

Bread

Panini (Whole Wheat)0.3g saturated fat, 580mg sodium, 5g fibre

Cultures 21

Wrap (Whole Wheat)2g saturated fat, 560mg sodium, 5g fibre

Cultures 21

Muffins

Raisin Bran Muffin2g saturated fat, 410mg sodium, 6g fibre

Starbucks 5, 11

Whole Grain Carrot Orange Muffin1.5g saturated fat, 360mg sodium, 6g fibre

Tim Hortons 2, 3, 8, 13, 15, 17

Whole Grain Pecan Banana Muffin1.5g saturated fat, 400mg sodium, 5g fibre

Tim Hortons 2, 3, 8, 13, 15, 17

BeveragesCaffeinated Beverages (Cold)

Ice Aroma Light (medium)1.1g saturated fat, 209mg sodium, 12g fibre

Aroma Espresso Bar 6, 16

Juices

Apple Juice0.1g saturated fat, 5mg sodium, 9g fibre

Booster Juice 12

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Juices

Carrot Juice0.2g saturated fat, 0mg sodium, 12g fibre

Booster Juice 12

Cool Cucumber0.1g saturated fat, 10mg sodium, 5g fibre

Booster Juice 12

Ginger Hammer0.2g saturated fat, 4mg sodium, 11g fibre

Booster Juice 12

Green Hornet0.2g saturated fat, 84mg sodium, 11g fibre

Booster Juice 12

Red Sunrise0.1g saturated fat, 46mg sodium, 11g fibre

Booster Juice 12

Tahiti Squeeze0.1g saturated fat, 5mg sodium, 5g fibre

Booster Juice 12

Smoothies

Almond Slam Smoothie (regular)0.2g saturated fat, 170mg sodium, 7g fibre

Booster Juice 12

Apple Squared Smoothie (regular)0g saturated fat, 20mg sodium, 5g fibre

Booster Juice 12

Banana Beach Smoothie (regular)0.2g saturated fat, 36mg sodium, 7g fibre

Booster Juice 12

Banango Burst Smoothie (regular)0.1g saturated fat, 15mg sodium, 7g fibre

Booster Juice 12

Berry Cream Sensation Smoothie (regular)0.6g saturated fat, 88mg sodium, 5g fibre

Booster Juice 12

Berry Twister Smoothie (regular)0.1g saturated fat, 45mg sodium, 6g fibre

Booster Juice 12

Blue Banana Smoothie (regular)0.2g saturated fat, 41mg sodium, 6g fibre

Booster Juice 12

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Smoothies

Booberry Smoothie (regular)0.7g saturated fat, 87mg sodium, 7g fibre

Booster Juice 12

Breezy Banana Smoothie (regular)0.1g saturated fat, 38mg sodium, 5g fibre

Booster Juice 12

Cabana Twist Smoothie (regular)0.2g saturated fat, 41mg sodium, 6g fibre

Booster Juice 12

Citrus Swirl Smoothie (regular)0.1g saturated fat, 40mg sodium, 5g fibre

Booster Juice 12

Coco Crush Smoothie (regular)1.5g saturated fat, 49mg sodium, 5g fibre

Booster Juice 12

Cranberry Crave Smoothie (regular)0.2g saturated fat, 42mg sodium, 8g fibre

Booster Juice 12

Cranilla Cyclone Smoothie (regular)1.2g saturated fat, 141mg sodium, 6g fibre

Booster Juice 12

Funky Monkey Smoothie (regular)1.3g saturated fat, 220mg sodium, 6g fibre

Booster Juice 12

Go Mango Smoothie (regular)0g saturated fat, 40mg sodium, 5g fibre

Booster Juice 12

Himalayan Twist Smoothie (regular)1.3g saturated fat, 139mg sodium, 5g fibre

Booster Juice 12

I C Carrots Smoothie (regular)0.2g saturated fat, 98mg sodium, 12g fibre

Booster Juice 12

KickStart Smoothie (regular)0.2g saturated fat, 36mg sodium, 8g fibre

Booster Juice 12

Mango Hurricane Smoothie (regular)0g saturated fat, 39mg sodium, 5g fibre

Booster Juice 12

Mango Tango Smoothie (regular)0.6g saturated fat, 88mg sodium, 5g fibre

Booster Juice 12

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Smoothies

Marathon Smoothie (regular)0.2g saturated fat, 127mg sodium, 5g fibre

Booster Juice 12

Mind Over Matcha Smoothie (regular)1.2g saturated fat, 350mg sodium, 5g fibre

Booster Juice 12

Ocean's Tide Smoothie (regular)3g saturated fat, 143mg sodium, 7g fibre

Booster Juice 12

Pomegranate Passion Smoothie (regular)0.6g saturated fat, 88mg sodium, 5g fibre

Booster Juice 12

Raspberry Rapture Smoothie (regular)1.1g saturated fat, 140mg sodium, 5g fibre

Booster Juice 12

Solar Mist Smoothie (regular)0.1g saturated fat, 46mg sodium, 6g fibre

Booster Juice 12

Sonic Boom Smoothie (regular)0.1g saturated fat, 260mg sodium, 5g fibre

Booster Juice 12

Spinach Is In It Smoothie (regular)0.3g saturated fat, 41mg sodium, 8g fibre

Booster Juice 12

Strawberry Sunshine Smoothie (regular)0.1g saturated fat, 41mg sodium, 5g fibre

Booster Juice 12

Surf's Up Smoothie (regular)0g saturated fat, 47mg sodium, 5g fibre

Booster Juice 12

Terminator Smoothie (regular)0.1g saturated fat, 42mg sodium, 5g fibre

Booster Juice 12

The Original Smoothie (regular)0.1g saturated fat, 42mg sodium, 5g fibre

Booster Juice 12

Tropical Safari Smoothie (regular)0.6g saturated fat, 91mg sodium, 5g fibre

Booster Juice 12

Tropi-Kale Smoothie (regular)0.2g saturated fat, 25mg sodium, 9g fibre

Booster Juice 12

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Smoothies

UnBEETable Smoothie (regular)0.1g saturated fat, 120mg sodium, 11g fibre

Booster Juice 12

Very Berry Smoothie (regular)0.1g saturated fat, 46mg sodium, 6g fibre

Booster Juice 12

Freshii Green Smoothie1g saturated fat, 140mg sodium, 5g fibre

Freshii 20

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Convenience Stores

1 - Gateway Newstand 700 University Ave

2 - Shoppers Drug Mart 700 Bay St

3 - Shoppers Drug Mart (SickKids) 555 University Ave

4 - Hasty Market 300 Simcoe St

5 - Mac's 144 Dundas St W

Food Bank

1 - Convenant House 20 Gerrard St E

2 - Scott Mission 502 Spadina Ave

3 - Covenant House

20 Gerrard St E

4 - Ryerson Community Food Room 55 Gould St

5 - Society of St Vincent de Paul 240 Church St

6 - St Patrick's Catholic Church139 McCaul St

7 - St Michael's Cathedral 66 Bond St

8 - Chinese Gospel Church 450 Dundas St W

9 - Metropolitan United Church Community Services

56 Queen St E

10 - Lawyers Feed the Hungry 130 Queen St W

Grocery Stores 1 – Metro 444 Yonge St

2 – Sobeys 777 Bay St

3 - The Market by Longo's Elizabeth

111 Elizabeth St

4 - Amy's Grange Lottery 109 McCaul St

5 - Oriental Harvest

310 Spadina Ave

6 - Lucky Moose Food Mart 393 Dundas St W

7 - K & K Tropical Fruit 298 Spadina Ave

Community Kitchens 1 – ELLICSR Kitchen Toronto General Hospital (Basement)

Farmers Markets

1 - SickKids Farmers Market 555 University Ave

2 - Ryerson's Farmers Market 350 Victoria St

3 - City Hall Farmers Market 100 Queen St W

Community Gardens 1 – Sky Garden 35 St George St

2 - Huron Street Garden

180 Huron St3 - Cecil Community Centre 58 Cecil St