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Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy BreadCheck theingredient listThe first item on theingredient list shouldread whole grain (suchas whole grain wheator whole grain rye)Nutrition FactsValeur nutritiveServing Size (45g) / Per Slice (45g)AmountTeneurCalories / CaloriesFat / Lipides 1gSaturated / saturés% Daily Value% valeur quotidienne1002%0.4g2% Trans / trans 0gCholesterol / CholestérolMade withWhole GrainLook on the labelfor the termmade with 100%whole grainDisclaimer: These tips are for information only.They do not replace advice from your doctor.Check theserving size.All of the numberslisted are based onthis serving size0mgSodium / Sodium 130mgCarbohydrate / Glucides 21g0%5%7%Fibre / Fibres 8g32 %Sugars / Sucres 2gProtein / Protéines 5g8%Vitamin D / Vitamine D 0mcg0%Calcium / Calcium 43mg4%Iron / Fer 2mg6%Potassium / Potassium 65mg2%Choose bread thathas 5% or lessdaily value ofsodiumChoose bread thathas 15% or moredaily value of fibreLearn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy CerealLooking for cerealMade withColdWhole GrainncyCruCheck the nutrition facts tableCheck the serving size.Look on the label for theterm made with 100%whole grainAll of the numberslisted are based on thisserving sizeCheck the ingredient listThe first item on theingredient list should readwhole grainChoose cereal that has5% or less daily valueof sodiumHotServing Size Per 2 Biscuits / par 2 biscuits (47g)AmountTeneurCalories / CaloriesFat / Lipides 1g% Daily Value% valeur quotidienne170Saturated / saturés2%0.2g1% Trans / trans 0gCholesterol / Cholestérol0mgSodium / Sodium 0mg(such as whole grain wheat or whole grain oats)Look for products that haveonly whole grains such aswhole grain oats, wheat or riceNutrition FactsValeur nutritiveChoose cereal that has15% or more dailyvalue of fibreCarbohydrate / Glucides 13gFibre / Fibres 6gSugars / Sucres 0g10 %24 %0%Protein / Protéines 5gVitamin D / Vitamine DCalcium / CalciumDisclaimer: These tips are for information only.They do not replace advice from your doctor.0%0%Iron / Fer 2mgPotassium / Potassium 190mgLearn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.0%2%10 %5%
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Milk and Non-Dairy AlternativesShopping fornon-dairy alternatives?Shopping for cow’s milk?MilkNon-1%Choose a lower fat milksuch as skim or 1%Choose white milk.White milk containsnatural sugarDairyBe aware that non-dairyalternatives, except for soybeverage, include lessprotein than cow’s milkLook for the claim“unsweetened” on thepackage to limit addedsugarLimit chocolate milk whichcontains added sugarDisclaimer: These tips are for information only. They do not replaceadvice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy YogurtChoose a plain yogurt withoutadded sugarFlavoured yogurt has added sugarIngredients:Be aware that honey and agave are% of added sugarformsSkim Milk, Skim Milk Powder, Cream,Active Baterial Cultures1MILK2Check the ingredient listA good yogurt will have only a fewingredients like milk and bacterialculture%Choose a yogurt thathas 2% milk fat (2% M.F.)or lessIf you like thicker yogurt,a lower fat Greek yogurtis a great choiceDisclaimer: These tips are for information only. They do not replaceadvice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthier CheeseHard or brined cheeses such as cheddar or fetacheese have more sodium than soft cheese suchas ricottaCheese is a great wayto add calcium andprotein to your mealsand snacks.15%Although cottage cheese is soft, it has a higheramount of sodiumLook for cheese that has15% milk fat (15% M.F.)or less on front of packageTo keep the amount of sodium you eat low, eat asmaller portion of cheeseOften hard cheese likecheddar, mozzarella, or briehave higher % M.F. thansofter cheeses like goatand ricottaDisclaimer: These tips are for information only. They do not replace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy Frozen FoodsLooking for a ready-to-eat meal?Many frozen, packaged foods areprocessed. This means they are quick tocook but have fewer nutrients like fibreand vitamins and too much sodium,sugar and saturated fat.Compare productsand choose a mealthat has loweramounts of sodiumand saturated fatLook for frozen, whole foodsCheck the nutritionfacts tableTry lean protein such as unbreadedfish or seafoodChoose a meal thathas 15% daily valueor more of fibreChoose pre-cut frozen vegetables thatcan be added to your mealsChoose frozen fruit to enjoy for dessertDisclaimer: These tips are for information only. They do not replace advice fromyour doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy MeatsRed meat and poultry are excellentsources of protein, iron and Vitamin B12For better heart health, choose poultry(such as chicken and turkey) more oftenthan red meat (such as beef, pork and lamb)A portion of meat is about 3ounces (about the size of a deckof cards)If you buy your meat from themeat counter, ask the butcher topre-portion your meat to 3 ounceservingsChoose fresh meats that have not been processed or pre-seasonedProcessed meats (such as sausage, baconand deli meats) are usually high in sodiumPre-seasoned meat (such as pre-bastedturkey) often include added sodium andsugarDisclaimer: These tips are for information only. They do not replace advice fromyour doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Seafood and FishA portion of fish is about the size of a deck of cardsChoose fish that is high in omega 3s such as salmon,mackerel, sardines, herring, and troutTo limit added sugar and sodium, choose fish thathas not been pre-seasonedChoose seafood such as scallops or mussels for asource of protein that is low in saturated fatTo limit the amount of mercury you eat,choose smaller fish such as sardines, troutand herring more often than large fishsuch as tuna.Looking for canned fish?5%Use the nutrition facts tableto choose fish that has 5%or less daily value of sodiumCheck the label for the “Lowsodium” or “No added salt”health claim.Disclaimer: These tips are for information only. They do notreplace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Nuts and Nut ButtersMILKChoose a variety of nuts andnut butters to provide yourbody with the nutrients itneeds such as protein, fibre%and antioxidants.1If you are looking for a nut butter,use the ingredients list to ensurethat nuts are the only ingredientlistedINGREDIENT LISTDry Roasted AlmondsContains: Almonds. May Contain: Peanuts,Other Tree Nuts Sesame SeedsChoose nuts that have“unsalted” written onthe packageChoose raw or dryroasted nuts instead ofthose roasted in oilDisclaimer: These tips are for information only. They do not replaceadvice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy Cooking OilThe best oil to choose will include healthy, unsaturated fats.Choose olive oil as the mainsource of fat in cookingLook for the term ‘extra virgin’on the label to get the highestquality olive oil‘Light’ olive oil may be lighter incolour and flavour, but it is alsolower in heart healthy nutrientsChoose oils that are high insaturated fats (such ascoconut oil) less oftenDisclaimer: These tips are for information only. They do not replaceadvice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy Sauces, Condiments and Salad DressingsLightNoSaltCheck the nutrition facts tableLook for the terms Low sodiumon the bottle of sauces andcondimentsChoose productsthat have 5%daily value orless of sodiumBeware of products labeledLight, Less Salt or Lower Salt.These products can still be highin sodiumNutrition FactsValeur nutritivePer 1 tbsp (15mL) / pour 1 c. a soupe (15mL)AmountTeneurCalories / CaloriesFat / Lipides 0g% Daily Value% valeur quotidienne20Saturated / saturés0%0g Trans / trans 0gCholesterol / CholestérolLowFatBeware of products labeledreduced calorie or low fat.These products often containmore salt0mgSodium / Sodium 60mgCarbohydrate / Glucides 4gSugars / Sucres 4gDisclaimer: These tips are for information only.They do not replace advice from your doctor.0%3%1%4%Protein / Protéines 0.3gVitamin C / Vitamine CLearn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.2%
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy SoupCheck the nutrition facts tableFresh soup in therefrigerator section oftenhas the lowest sodiumChoose soup andsoup broth that has5% or less daily valueof sodiumMaking your own soup?Choose soup that has15% or more dailyvalue of fibreLook for fresh, frozen orcanned legumes andvegetables to add to yoursoupServing Size (250 mL) / Portion (250 mL)AmountTeneur% Daily Value% valeur quotidienneCalories / CaloriesFat / Lipides 1g1402%Saturated / saturés0.3g0% Trans / trans 0gCholesterol / Cholestérol0mgSodium / Sodium 140mgHIGH INFIBRELook for herbs and spices toadd flavour to your soupwithout adding any saltNutrition FactsValeur nutritiveCheck the package forthe nutrition claimHigh Source of FibreCarbohydrate / Glucides 18gFibre / Fibres 4g6%16 %Sugars / Sucres 7gProtein / Protéines 3gVitamin D / Vitamine DCalcium / CalciumDisclaimer: These tips are for information only.They do not replace advice from your doctor.0%6%Iron / Fer0mcg43mg4%10 %2mgPotassium / Potassium0%166mgLearn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.4%
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy SpicesFind fresh herbs in the produce sectionTo choose a dried spice:Look for whole or ground dried spices that only haveone ingredient on the ingredient listChoose dried garlic and onion powder rather thangarlic and onion saltAvoid salt substitutes. The level ofpotassium in these products is too high forpeople who are living with heart diseaseTo choose a pre-made blend:5%Use the nutrition facts tableto find a blend that has 5%or less daily value of sodiumLook for a blend that doesnot have salt listed in theingredient listDisclaimer: These tips are for information only. They do not replace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing LegumesEating legumes is a great wayto add protein and fibre toyour diet. Legumes includedried beans, peas andlentils.LegumesFrozen legumes are usually lower in sodium thancanned legumes. Check the ingredient list to makesure that salt has not been added.Canned beans often have a higher amount of sodiumLegumes are available dried,canned, and frozenDried legumes are often thecheapest optionLook for the Low Sodium or No Salt Added healthclaim on the canChoose plain canned beans instead of baked andrefried beans. Make your own heart healthy sauce.Disclaimer: These tips are for information only. They do not replace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Soy ProteinSoy beans are a type of legume and are a goodsource of plant-based protein.Examples of soy products include tofu, tempeh,edamame beans, soy beverage and whole soybeans.Choose plain tofu rather than flavoured tofu to limitadded sugarTo limit sodium, cook with soy products at homeinstead of buying processed meat substitutes (such assoy burgers, nuggets and sliced meat)A few ways to use soy products:Replace meat in a stir fry with cubed firmor extra-firm tofuUse tempeh instead of ground meat inchili, tacos or spaghetti sauceAdd extra protein to a smoothie byadding soft, or silken, tofuSnack on edamame beans that havebeen removed from their podDisclaimer: These tips are for information only. They do notreplace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Vegetables and FruitsMILKEating organic ornon-organic vegetablesand fruits with each mealcan improve your health.%1Looking for frozen vegetablesand fruits?Check the ingredient list to make surethat sugar and salt have not beenaddedLooking for canned vegetables andfruits?Choose products that have the lowsodium or no sugar added claim onthe packageChoose many colours offruits and vegetables toget different vitaminsand mineralsWhole, prewashed, orchopped fresh vegetablesand fruits are all healthyoptionsDisclaimer: These tips are for information only. They do not replaceadvice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing a Healthy PastaCheck the ingredient list to make sure the firstingredient is 100% whole grainBeware that vegetable or tricolored pasta are oftenmade from white flour and powdered vegetable.These ingredients are not good sources of nutrients.Beware that pasta labelled Smart or pasta withadded fibre are made with white flour and addedfibre. The type of added fibre may not have the samehealth benefits of whole grains.Limit convenience productssuch as instant noodles, saucepouches and noodle cupsThese products are notusually made from wholegrainsThese products have lots ofadded sodiumDisclaimer: These tips are for information only. They do not replace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy DrinksChoose water,unsweetened teas,carbonated water,or low fat milk toget enough fluidseach dayLimit drinks withsweeteners, likediet popDrinks with sweetenerscould replace healthieroptions such as waterTo add flavour to your water, look for lemon, lime, orherbs (such as mint or basil) in the produce sectionBeware of fruit juicethat is labeled with nosugar addedNo sugar added doesnot mean sugar-freeJuice contains a lot of freesugar, which is sugar that hasbeen separated from the fruitCheck the ingredient listCheck if sugar hasbeen added to a drinkWords like, sugar,glucose-fructose, and highfructose corn syrup areexamples of added sugarsDisclaimer: These tips are for information only. They do not replace advice from your doctor.Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Presented by Longo’s in partnership with UHN Toronto RehabChoosing Healthy FoodsChoosing Healthy Snack FoodsThe healthiest snacks arefresh, whole foods suchas fruits, vegetables,nuts and seedsLooking for a packaged snack?Check the ingredient listThe first item on theingredient list should readwhole grainCheck the nutrition facts table. Look for a snack that has:5% or less daily value ofsaturated fatNutrition FactsValeur nutritivePer 2 slices (20g) / pour 2 tranches (20g)AmountTeneur0g of trans fatCalories / CaloriesFat / Lipides 1.5g% Daily Value% valeur quotidienne70Saturated / saturés 0g Trans / trans 0g5% or less daily valueof sodiumCholesterol / Cholestérol0%0mgSodium / Sodium 70mgCarbohydrate / Glucides 12gFibre / Fibres 4gChoose fried snacks such aschips, veggie chips, andbanana chips less often2%15% or more daily value of fibreDisclaimer: These tips are for information only.They do not replace advice from your doctor.Sugars / Sucres 0g0%3%4%16 %0%Protein / Protéines 2gVitamin A / Vitamine A0%Vitamin C / Vitamine C0%Calcium / Calcium0%Iron / Fer4%Learn more about choosing healthy foods.Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series.
Learn more about choosing healthy foods. Visit www.cardiaccollege.ca or www.diabetescollege.ca to watch the Choosing Healthy Foods video series. Presented by Longo’s in partnership with UHN Toronto Rehab Choosing Healthy Foods. Choosing a Healthy Cereal Look
