| ENJOY MORE OFTEN |
CHOOSE LESS OFTEN |
Foods rich in mono and polyunsaturated oils and fats (including foods rich in omega-3) |
Foods high in saturated and trans fats (especially processed foods) |
| Vegetable oils such as olive, canola, soy and sunflower oil |
Deep-fried and battered foods |
| Non-hydrogenated margarines (choose soft tub margarines with no trans fat rather than hard |
Butter, lard, shortening and hard stick margarines |
| Fatty fish such as salmon, mackerel, trout and herring (try to eat at least two 75 gram/ 2 ½ oz/ ½ cup servings each week) |
Baked goods like cookies, cakes pastries and doughnuts |
| Nuts such as walnuts and almonds and nut butters such as peanut butter |
Snack foods like chips, some crackers and microwave popcorn (check the labels) |
| Seeds such as sunflower and flax |
Coffee whiteners and whipped toppings |
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Full fat milk, cheese, sour cream and ice cream |
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Processed meats, sausage, hot dogs, fatty meats and poultry with the skin |
| Tip: Use these heart-healthy mono and polyunsaturated fats to replace foods that are high in saturated and trans fats in your diet, rather than adding more fat. |
Tip: Instead choose foods cooked with less fat and healthier fat and opt for lower fat milk products, leaner meats and alternatives such as dried beans, peas, lentils, tofu, nuts and seeds. |
Unrefined carbohydrates (whole grains, vegetables, fruit and legumes) |
Highly refined carbohydrate-rich foods (processed foods) |
| Vegetables and fruit, especially colourful ones such as spinach, peppers, squash, berries, kiwi and melons (fresh, frozen, dried or canned in juice, not syrup) |
Sugar, syrups, honey, jams, jellies and sugary foods |
| 100% fruit or vegetable juices |
Sweets such as candy and chocolate bars |
| Whole grains such as brown or wild rice, quinoa, barley, and bulgur, whole wheat whole grain breads, whole grain cereals such as oats, and whole grain pastas |
Sweet baked goods such as cakes, cookies, pies, pastries and doughnuts |
| Legumes such as lentils, and canned or dried peas and beans such as chick peas, split peas or black eyed peas, and pinto, kidney or black beans. |
Pop and sugary fruit drinks |
| Seeds such as sunflower and flax |
White breads, pasta and rice |
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Refined ready-to-eat cereals |
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Tip: Have fun experimenting with a variety of vegetables and fruit, whole grains and whole grain products, and legumes in your meals and snacks. |