Tips

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1.  Build a nutritious salad with plenty of raw leafy greens and colourful vegetables.

2.  Drizzle a small amount of vinaigrette or low fat dressing over your salad. Or ask for salad dressings “on the side” and use only small amounts.

3.  Try salads made with beans, lentils and different grains for extra fibre.

leafy greens

vegetables (raw, grilled or roasted)

fresh fruit

bean or lentil salads

whole grain couscous or barley salads

tabbouleh (bulgur salad)

creamy salad dressings

creamy coleslaw, macaroni or potato salads

Caesar salad

Tips

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1.  Choose bread, buns, pitas or tortilla wraps made from whole grains. 

2.  Add fat-free condiments such as flavoured mustards or salsa. Use mayonnaise or soft margarine sparingly.

3.  Fill up the sandwich with vegetables. If you are buying a pre-made sandwich, pick up some extra vegetables from the vegetable bar and add them to the sandwich. 

whole grain bread, buns, pitas, tortillas (e.g. whole grain whole wheat, oatmeal)

roasted lean meat (e.g. ham, roast beef, turkey, chicken, pork), eggs, natural peanut butter or hummus

low-fat mayonnaise, soft margarine, mustard, salsa

lower fat cheese (20% M.F. or less)

vegetable fillings (e.g. lettuce, tomatoes, peppers, cucumbers, onions)

white bread or croissants

higher fat and/or higher sodium canned or deli meat (e.g. bologna, salami, smoked meat, bacon)

butter

regular fat cheese, cream cheese

extra meat filling

Tips

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1.   Pick a hot entrée that includes a big helping of vegetables. 

2. Ask for gravy and sauces on the side. Flavour your food with lemon or pepper instead of adding salt, sauces or gravy.

3.   Balance out the meal. Your meal should include foods from at least three of the four food groups. If not, grab what you need - a carton of low fat milk, a piece of fresh fruit, or maybe a handful of carrot sticks from the salad bar.

4.    Portion sizes can be very large, so don’t force yourself to finish the meal if you are full. Pack up the leftovers and keep it in the fridge for tomorrow’s lunch. 

baked, broiled, grilled, roasted, steamed or stir-fried entrées using fish and lean meats

“veggie burgers”, grilled chicken on a whole grain bun

stir-fry pasta or rice dishes with plenty of vegetables

whole grain pasta and noodle dishes with tomato-based sauces

vegetarian options (e.g. chili, baked beans, tofu, lentils, chickpeas)

lower sodium broth based soups (e.g. beef and barley, minestrone, chicken noodle)

pizza – with vegetable toppings 

deep fried entrées and side dishes (e.g. fish and chips, fried chicken, chicken wings, tempura, French fries, onion rings, spring rolls)

hamburgers, hot dogs, breaded veal on a bun

fried rice, fried noodles

pasta Alfredo, creamy risotto, lasagne 

meat heavy dishes (e.g. steak sandwich, meatloaf, tourtière )

creamy soups (cream of chicken, cream of mushroom, clam chowder)

pizza – double cheese, pepperoni, bacon or sausage

Tips

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1.    Enjoy a piece of fresh fruit or fruit salad for dessert.

2.    Save the cakes and pastries for very special occasions. Have a mini biscotti or a low fat granola bar instead.

3.    Look for calcium-containing desserts like low calorie frozen yogurt, low fat flavoured yogurt or low fat pudding cups.

fresh fruit, canned fruit in light syrup

mini biscotti

low fat pudding cups

low fat granola bar

low fat yogurt

cake, cheesecake

pastries

donuts, brownies

cookies

ice cream

Tips

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1.   Quench your thirst with water.

2.   Drink lower fat milk or low fat fortified soy beverage.

3.   Choose 100% fruit juice or low sodium vegetable or tomato juice instead of soda pop, iced tea or lemonade.

water

lower fat milk (e.g. skim, 1%, 2%), low fat fortified soy beverage

100% fruit juice or vegetable juice

café latté or cappuccino made with lower fat milk or fortified soy beverage

low fat chocolate milk or fortified chocolate soy beverage

tea or coffee with milk

iced tea, lemonade

soft drinks, root beer

fruit drink, fruit cocktail

creamy iced coffee drinks
 
milkshake

coffee with cream