Download Healthy eating

Healthy eating
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Author: Rahman Khorshidi
Reviewed: 09/2015
Form: D-5827
You are what you eat! So before you even shop for food, it is
important to become a well informed, smart food consumer and
have a basic understanding of what a heart healthy diet looks like.
One of the biggest issues in your daily diet is your intake of fat.
Knowing the difference between “good” and “bad” fat will help
you to keep healthy.
Fats and a heart healthy diet
You have probably heard that eating less fat is one of the keys to a
heart healthy diet. That is only partially true. Experts know that it
is not just the amount of fat you eat that counts, but the type of fat.
It is important to know that some types of fats, like saturated and
trans fat, can raise blood cholesterol levels.
• Saturated and Trans fats are found in fatty cuts of meat, many
fast foods and junk foods, full fat dairy products like cheese,
butter and cream, processed foods containing hydrogenated fats
and hard margarines.
Other types of fat, like mono and poly-unsaturated fat can actually
help lower your cholesterol levels
• Monounsaturated fats are found in canola oil,
soft margarines with no trans fat, nuts, avocados
and olives.
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• Polyunsaturated fats are found in a variety of nuts, seeds, oils
and soft margarine with no trans fat.
There are two important types of polyunsaturated fats:
• Omega 3 fats are found in fatty fish such as salmon,
omega 3 eggs, canola oil, walnuts and soft margarine
with no trans fat.
• Omega 6 fats are found in some nuts and seeds,
safflower, sunflower, corn oils and soft margarine
with no trans fat.
Choose food with mono or polysaturated fats, instead of foods with
saturated or trans fat.
Blood cholesterol in your body
There are 2 different types of cholesterol in your body:
1. High Density Cholesterol (HDL): this is the “good” type of
cholesterol linked to heart health. It helps to remove excess
cholesterol from your body, so high HDL levels are healthy.
2.Low Density Cholesterol (LDL): this is a “bad” type of
cholesterol strongly linked to heart disease. LDL leaves plaque
deposits on the artery walls of your heart (atherosclerosis), so
keep this level of cholesterol as low as possible.
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Unhealthy blood cholesterol can lead to heart-related problems
including:
• Heart attack
• Stroke
• Clogging of arteries (atherosclerosis)
• High blood pressure
Blood cholesterol comes from cholesterol your body makes,
plus cholesterol you get from your diet. Dietary cholesterol
comes from animal foods such as eggs, regular milk products,
meat and poultry.
Making smart food choices:
Eat well by following “Canada’s Food Guide”
• Eat at least one dark green and one orange
vegetable each day such as broccoli, romaine
lettuce, spinach and orange vegetable such as
carrots, sweet potatoes, and squash
• Enjoy vegetables steamed, baked or stir fried instead of deep
fried. Choose vegetables and fruits with little or no added fat,
sugar or salt.
• Make at least half of your grain products whole
grain each day. Eat food such as barley, brown rice,
oats, quinoa, wild rice. Enjoy whole grain breads,
oatmeal or whole wheat pasta.
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• Choose grain products that are lower in fat, sugar,
or salt. Read the food labels and make wise choices.
• Drink skim, 1% or 2% milk each day.
Have 2 cups of milk or, fortified soy beverages
if you do not drink milk, every day to get
enough Vitamin D.
• Select lower fat milk alternatives. Compare the
nutrition facts table on yogurts or cheeses to make
wise choices.
• Have meat alternatives, such as beans, lentils and tofu often.
• Eat at least 2 food guide servings of fish each week. Choose fish
such as char, herring, mackerel, salmon, sardines, and trout.
• Select lean meat and meat alternatives prepared with little or no
added fat or salt.
• Trim the visible fat from meats; remove the skin from
poultry.
• Use cooking methods such as roasting, baking,
or poaching that requires little or no added fat.
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The benefits of eating well and being active:
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Better overall health
Lower risk of disease
A healthy body weight
Feeling and looking better
More energy
Stronger muscles and bones
Enjoy what you eat!
Heart healthy eating is not just about fat. It involves a balanced
approach to eating that is beneficial to overall health. Eating should
be a pleasurable experience. By getting plenty of variety in your
diet and by including whole grains legumes and fresh fruit and
vegetables, you will be able to make sure that you get enough fibre,
folate or iron, Vitamin B6, B12, antioxidants and other nutrients
that are beneficial to heart health.
So, remember…
• Be active – step towards health and a healthy
body weight
• Eat well – another step towards better health
and a healthy body weight.
• Read food labels – compare nutrition facts and
food labels to choose products that contain less
fat, less saturated fat, less trans fat, less sugar
and salt.
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• Limit trans fat – ask for nutrition information to choose foods
lower in trans fat and saturated fats
Take a step today!
• Have breakfast every day. It will help control your hunger later
in the day.
• Walk whenever you can! Get off the bus and walk, or use the
stairs.
• Eat vegetables and fruits at all meals, and as snacks.
• Spend less time being inactive, such as
watching TV or playing computer games.
• Ask for nutrition information about menu items
when eating out to help
you make healthier choices
• Enjoy eating with family and friends.
• Take time to eat and enjoy every bite!
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