Healthy Habits Healthy Weight Healthy Habits Healthy Weight

Transcription

Healthy
Habits
Healthy
Weight
A Practical Guide
to Weight Management
www.heartandstroke.ca
Foreword
You’ve been struggling with your weight
for years. You’ve gained and lost dozens of
pounds, but every pound you lose creeps
back and you find yourself anxiously
avoiding that bathroom scale.
Will it ever end? It can. You’re off to a good start by reading this booklet. Here,
Contents
2
Weight — A growing problem
10 reasons for weight gain
4
Is your weight healthy?
Assess your risk
6
More than just weight
Are you an apple or a pear?
Your weight distribution
7
Goal setting
What’s realistic for you?
For how long?
The battle plan
Staying on track
you’ll find strategies to help you keep the weight off for good. Winning the battle
of the bulge for the long term means finding an eating and exercise plan you can
live with forever — one that satisfies your nutritional needs and provides the energy
you need for active living, while pleasing your palate.
9
Constructing such a plan is easier than ever as this booklet is packed with credible
information, tips and recipes to make healthy eating happy eating. Here, registered
10
Record keeping
How food and activity logs
can help you
11
What’s on the menu?
Your HeartSmart™ eating plan
Grain products
Vegetables and fruit
Fibre
Milk and alternatives
Meat and alternatives
dietitian, author, and nutrition counsellor Rosie Schwartz shares expert advice and
the scientific evidence to back it up. Plus, you’ll benefit from her vast experience
with clients who have lost weight and kept it off.
You may find this booklet is just the foundation you need to get started. We hope
you use it time and time again, turning to it as a trusted guide when life throws
you a curve and you find the weight creeping up again.
Each year, approximately 74,000 Canadians die of heart disease and stroke.
And 80% of Canadians have at least one risk factor for heart disease or stroke.
We can win the battle against this potentially fatal disease by modifying our
lifestyles — starting with weight. That’s why the Heart and Stroke Foundation is so
Demon diet detective
Why fad diets fail
18
Fat facts
Healthy fats
Your personal fat budget
How to slash the fat
22
Revamping
eating styles
At the starting gate
Test your appetite controls
Breaking the fast
26
HeartSmartTM supermarket
shopping
Making healthy choices
What’s in a label?
29
In the kitchen
30
Eating out
31
Fast food follies
Fast food facts
33
Liquid benefits
Not all liquids are created equal
Alcohol advice
35
Portion distortion
37
Building an active lifestyle
Get physical
What do we mean by
“active living”?
Stress busting
How much are you burning?
41
Keeping on track
42
Staying motivated
20 things you can do
instead of eating
43
Resources & Support
44
Contact us
pleased to provide you with this useful source book. If you’re ready, so are we.
The Heart and Stroke Foundation
1
Be smoke free!
Weight — A growing problem
10 reasons for weight gain
Your weight has been creeping up for years. How
It’s a big problem and it’s getting
bigger. In fact, Canadians are heavier
now than they have ever been before.
does it happen? The reason for weight gain is really
quite simple: when the number of calories eaten is
greater than the number of calories used by the
body, the surplus is stored as body fat. Knowing
that is an important start, and knowing the other
It’s those 5 pounds you put on over the holidays.
factors that may play a part in your weight-loss
It’s the 10 you gained when you lost your job.
picture is the next step.
Or maybe your problem is even bigger than that.
You’re not alone. Literally thousands of us struggle
with our weight. It is estimated that almost 60 percent of
Canadian adults are overweight, with nearly a quarter considered obese.
Some experts even call it an epidemic.
But perhaps the greatest toll of excess weight is on our health. An increased risk for
heart disease and stroke, which are the leading causes of death for Canadian men
and women, goes hand in hand with carrying too much body fat — so do diabetes,
gall bladder disease, osteoarthritis, and cancers of the colon, breast and prostate.
Even reproductive problems in women and erectile dysfunction in men are more
likely to occur when a person is extremely overweight.
But you probably know all that. You also know that you need to trim a little body
fat — the big question is, how. This booklet will give you a good start. Here you’ll
find valuable information on how to assess the problem, set realistic goals and
achieve them. In this booklet you’ll find a variety of tools to make weight
management easier than you thought, and probably even fun.
➥ Need a little motivation?
Remember this: even a modest loss of 5 to 10 pounds can make a huge difference
to your health, reducing your risk for all sorts of diseases, including heart disease.
You’ll feel better, too. So let’s get started.
2
Breathe clean without
gaining weight. Follow
these tips when quitting:
Healthy Habits, Healthy Weights
1
2
3
4
5
6
7
8
9
10
Diet. Regularly consuming too many
calories, especially from high-fat foods
and calorie-laden drinks.
Physical inactivity. Inactive people are
more likely to carry excess body fat.
Genetics. Your risk of obesity increases if
one or both of your parents is obese.
Age. As we age we lose muscle to fat
and our metabolism declines, reducing
calorie needs.
Gender. Men expend more calories than
women, making weight control a tougher
challenge for women.
Psychological factors. Some people
overeat to cope with emotional problems.
Pregnancy. A woman’s weight can rise
4 to 6 pounds after each pregnancy.
Medications. Some corticosteroids and
antidepressants can result in weight gain.
Illness. Any medical condition that leads
to decreased activity can result in weight
gain.
Eat several small meals
throughout the day. By
eating frequently you will
keep your mouth busy and
prevent the hunger pangs
that frequently lead to
overeating later in the day.
Keep snacks such as carrot
and celery sticks, fresh fruit
and unbuttered popcorn
close at hand.
Drink plenty of fluids, but
avoid caffeine and alcohol.
Cold water will help flush
the nicotine out of your
system and will keep your
mouth busy. Caffeine may
make you more agitated,
so keep away.
Don’t worry about your
weight. Keep in mind that
you would have to gain 80
to 100 lbs. to counteract the
health benefits of quitting
smoking.
Be physically active. Exercise
will relieve stress, fuel your
metabolism and keep your
mind off smoking.
For more nutrition tips for exsmokers visit the Dietitians of
Canada at www.dietitians.ca
Quitting smoking. Smokers can gain up to
8 pounds when quitting. For great tips to
help you quit without gaining, read Be
smoke free! on this page.
3
Is your weight healthy?
Find your BMI using the chart below:
Use this tool to determine the weight range that’s
right for you.
2. Find your height and draw a vertical line from the top to the bottom of the chart.
1. Plot your current weight and draw a horizontal line across the chart.
3. Find where these two lines cross.
4. This is your current BMI.
Assess your risk
HEIGHT (in)
106
something called the Body Mass Index (BMI). The BMI measures body fat and its
104
potential impact on your health. It’s a ratio of height and weight that allows for a
102
range of weights to be associated with good health instead of just one ideal weight.
100
98
(To find your BMI, see chart on next page.)
96
94
What your BMI means:
Under 18.5
18.5 to 24.9
92
25 to 29.9
90
30 or more
88
86
According to the
World Health
Organization
standard, your
weight is in
the acceptable
range.
A BMI
measurement
in this range is
classified as
overweight.
BMI measurements
of more than 30
rank as “obese,”
with 30 to 35
being moderately
obese, 36 to 40
being severely
obese and
more than 40
considered
very severe.
84
82
80
WEIGHT (kg)
This BMI is
considered to
be underweight
and is linked to
some health
problems.
78
76
74
72
70
68
66
64
62
60
58
Guidelines from the World Health Organization (WHO).
56
54
58
59 60
61
62
63 64
65
66 67
68 69
70 71
72
73 74
75 76 77
48
232
47
226
46
220
45
44
214
43
208
42
202
41
40
196
39
38
37
36
190
184
35
178
34
33
32
31
172
166
160
30
29
28
27
26
154
148
142
25
136
24
23
130
22
21
124
20
18.5
118
52
50
48
➥
The BMI is accurate for almost everyone but should not be used
for anyone under 18, pregnant or breastfeeding. Also keep in mind
that it may be less accurate for people who are extremely muscular,
like competitive weightlifters.
For persons 65 and older the 'normal' range may begin slightly above
BMI 18.5 and extend into the 'overweight' range.
46
WEIGHT (lb)
The best way to determine if your weight falls within a healthy range is to consult
112
17
16
106
15
100
14
13
44
12
42
94
11
88
40
147 149 151 153 155 157 159 161 163 165 167 169 171 173 175 177 179 181 183 185 187 189 191 193 195 197
HEIGHT (cm)
Source: Adapted from Health and Welfare Canada. Promoting Healthy Weights:
A Discussion Paper. Ministry of Supply and Services Canada: Ottawa, Ontario. 1988,
to reflect the World Health Organization guidelines.
To calculate your BMI online,
visit http://www.heartandstroke.ca/healthyweight
4
Heart and Stroke Foundation - A Practical Guide to Weight Management
5
More than just weight
Goal setting
Find out how your shape affects your health.
Forget perfection. Concentrate on
getting healthy rather than thin.
Are you an apple or a pear? If you’ve never thought of your shape as being one or
the other, it’s time to start considering where you carry fat as well as how much of
What’s realistic for you?
it you carry. Studies tell us that those of us who have apple shapes, storing excess
You know your Body Mass Index (BMI), you’ve
body fat around our middles, are at a higher risk for lifestyle-related diseases such
figured out your body shape and you can’t wait to start
as heart disease, stroke and diabetes, even if our BMI falls within a healthy range.
losing that excess body fat. But hold on. Before you do
Those of us with pear shapes, who tend to carry weight on our thighs and buttocks,
anything, it’s important to establish some realistic goals.
have a lower risk for these conditions.
What’s realistic? You’d be surprised. Too often we give up on weight-loss plans
before we begin because the road to perfection seems far too long and far too
What shape are you in?
hard. So forget perfection for a minute. In fact, the amount of weight most of us
Measuring your waist is the quickest and easiest way to determine if your shape is
putting your health at risk.
need to lose to be healthy is a lot less than we need to lose in order to be ‘thin.’
To take your measurement:
5% to 10% is a healthy, and reasonable, goal.
1.
2.
3.
Get a tape measure (preferably in centimetres);
Stand with your feet together;
Measure at the narrowest part of the torso — for men that is at
the navel, while women should measure midway between the
bottom of the ribs and the top of the hipbones.
So before you start taking off any pounds, consider that reducing your weight by
Still not convinced? Imagine what a pound of butter looks like. Now imagine
how you will look and feel when a similar-sized pound of fat is trimmed from
your frame. Get the picture?
For how long?
Your results:
H E A LT H Y
U N H E A LT H Y
(your weight distribution poses
no increased threat to health)
(your weight distribution poses
a threat to your health)
It’s important to be realistic about time frames, too. Studies say that those of us
who chip away at our excess weight slowly and steadily, losing about a pound a
week, are more likely to lose fat (as opposed to muscle or even water) and lose it
for good. And that’s the point, isn’t it?
You are male and have a waist
measurement of 40", 102 cm or less.
You are male and have a waist
measurement in excess of 40", 102 cm.
By setting reasonable goals, eating a healthy diet, and adopting an active lifestyle,
you have a far greater chance of reaching and maintaining a healthy weight than
you would with drastic ‘fad’ diets.
You are female and have a waist
measurement of 35", 88 cm or less.
You are female and have a waist
measurement in excess of 35", 88 cm.
➥
To find out more about apple vs. pear shapes and to
calculate your waist circumference online, visit
http://www.heartandstroke.ca/healthyweight
6
If you weigh 200 pounds, and you’ve determined that your BMI and waist
circumference fall in an unhealthy range, a loss of 10 to 20 pounds is a
good goal — for your health and for your sense of well-being.
7
Goal setting continued…
Why fad diets fail
Demon diet detective
Beware the allure of quick-fixes.
The battle plan
Make no mistake about it, losing weight is not easy. Healthy bodies have healthy
appetites. That’s not going to change as you lose weight. In fact, as you begin to
lose weight you may feel even more hungry than you did before.
The person on the television screen promises their
diet discovery will melt away all that excess fat in
mere days. Forget it. In our thin-obsessed culture,
It makes sense, really. You need to consume fewer calories than you burn in order
the lure of quick-fixes can be irresistible. But if
to lose weight. That may leave you feeling hungry at times. What’s critical is to
long-term change is what you’re looking for, you’ll
remember that it’s a normal part of the journey to a healthy weight.
have to accept that there are no quick fixes. No
‘crash’ diet, supplement or fat-burning tea will give
you the permanent change you’re looking for.
Staying on track
One way to stay on track during tough times is to minimize that struggle between
mind and body.
If your body perceives starvation, it will try to protect itself. If you were denied food
for a day or two, you would feel hunger. If you were denied food for a week or
more that hunger would become a complete and relentless obsession with food.
At the same time, the body lags — feeling fatigued as the metabolism slows. Once
food is made available, your incredible hunger combined with a slow metabolism
make weight gain inevitable.
So avoid starving yourself. Instead, load up on healthy foods that won’t leave you
feeling deprived. (See Pages 11-18 for lots of ideas.)
➥
If your goal is a total loss
of 20 pounds, allowing
yourself five months to lose
it is both sensible and safe.
Despite their promises, all you will lose is water,
essential nutrients and a lot of money.
For healthy and sustainable weight loss,
you should be following these guidelines:
Your daily caloric
intake is not less than
1,800 calories (for
men) and 1,500
calories (for women).
Your likes and
dislikes are taken into
account, making the
eating plan easy to
stick to.
Your diet includes
variety from all of
the four food groups
(see Canada’s Food
Guide on Page 11).
Your diet doesn’t
contain any
“forbidden” foods like
fat-laden desserts or
even the occasional
fried food.
Your diet meets the
body’s nutrient needs
from food sources
and doesn’t rely on
supplements.
Your weight-loss
plan includes regular
physical activity as
an important part of
burning calories and
building health.
Your eating plan
allows for healthy
snacks.
8
Your weight goes up, so
you slash and burn calories
using the latest ‘crash’ diet —
only to gain it all back again.
This yo-yo dieting leaves
you heavier than you were
to begin with and feeling
far worse.
Fad diets fail for two reasons:
Physiologically. Severe caloriereduced diets turn on the
body’s starvation mechanism.
When in starvation mode,
the body uses whatever
fuel it can to make up for
the shortfall of calories
and doesn’t discriminate
between muscle and fat.
The trouble is, it’s the amount
of muscle we have that
determines our calorieburning potential, also
known as our metabolism.
So when we lose muscle we
make it extremely difficult
to maintain our healthy
weight after the diet is over.
Psychologically. Drastic
reducing diets leave most
of us feeling deprived. Sure
we lose weight, but none
of us can sustain that kind
of starvation diet for long.
When we go off the diet, as
we inevitably do, we treat
ourselves to all of the things
we missed. We can’t help it.
9
Record keeping
What’s on the menu?
Food and activity diaries are key to spotting patterns
that need to be corrected.
Remember that variety is the key to healthy eating.
Keeping food and activity records before and after you start your weight-loss
enjoyable eating plan — one that doesn’t leave you feeling physically or emotionally
program can be really helpful. Your food log will tell you where your eating problems
deprived. Try to focus on what is, rather than what isn’t, on the menu. There’s lots
may lie and what habits you may need to change. Note the time, food choice and
to choose from.
portion size and analyze the log once a week to gain insights into your eating
Healthy eating begins with a variety of foods. No one food can supply all the nutrients
habits. Similarly, an activity record will tell you where you could pick up the pace.
you need, so aim for a combination of foods that are rich in nutrition, fight disease
Reaching and maintaining a healthy weight goes hand in hand with a sensible,
and taste great.
Making the most of your records
To create balanced meals that are moderate in size, follow Canada’s Food Guide,
Before you start your weight-loss plan, note
the foods you eat after you’ve eaten them so
that you get a more accurate picture of your
habits. Once you’ve started a healthy diet
geared to reducing body fat, start recording food intake before
you open the refrigerator door. Taking the time to write your choice down in
your log may be the time you need to rethink your choice.
Carry your diary with you so that you can make notes throughout the day.
Once you have spotted patterns that could be corrected, target only one at
a time. Meal-by-meal is a good way to go — you can zero in on any
improvements that could be made at breakfast before moving on to lunch.
Be sure to note where you are eating. Research shows that many of us
overeat when we are distracted — that is, our attention is diverted from
the plate. We often eat more when we are in restaurants, for example, or in
front of the television.
which includes these four food groups and their recommended number of servings
per day:
VEGETABLES
AND FRUIT
GRAIN
PRODUCTS
MILK AND
ALTERNATIVES
MEAT AND
ALTERNATIVES
You can download your food and physical activity logs at
http://www.heartandstroke.ca/healthyweight
10
WOMEN
MEN
ADULTS
19-50
50+
7-8
7
8-10
7
WOMEN
MEN
ADULTS
19-50
50+
6-7
6
8
7
WOMEN
MEN
ADULTS
19-50
50+
2
3
2
3
WOMEN
MEN
ADULTS
19-50
50+
2
2
3
3
Mix and match food groups — try to include at least three
of the four groups at every meal. To order your free copy of Canada’s
Food Guide, log onto http://www.healthcanada.gc.ca/foodguide
or call 1-800-OCANADA.
11
Your HeartSmartTM eating plan
Grain products
To achieve and maintain a healthy weight, you must eat moderate amounts of
Foods in this group offer many nutritional benefits, including cholesterol-
nutrient-rich foods. Here are some sure-fire tips for losing weight and keeping it off:
lowering fibre, B vitamins and a host of phytochemicals — disease-fighting
compounds from various plant sources. Grain products have recently gained
Choose healthy foods, such as vegetables, fruit, grains, lean sources of
protein (fish, beans), low-fat dairy products and lean meats.
a bad reputation for promoting weight gain, but that’s because we either
consume extra-large servings of these foods or we accompany them with
Reduce fat in your diet and you’ll cut the calories. A healthy diet should
include no more than 20-35 percent of total calories from fat. (See page
20 for your personal fat-budget calculator.)
excess fat, such as buttery spreads on breads or creamy sauces on pasta.
Sometimes we also eat grains, such as pasta, as a meal with nothing else.
The key is to choose the right grains, make sure your meal is balanced with
Choose high-fibre carbohydrates, such as whole-grain breads and pasta,
brown rice and fresh fruit and vegetables.
Watch serving sizes. It doesn’t take a lot to reach a single serving. Half a
cup of pasta or rice, for example, equals one serving of grain products.
One cup equals two servings.
Limit sweets, such as candies, cakes, cookies, pies and doughnuts. Opt for
lower-fat dessert choices, including angel food cake, fig-bar cookies, frozen
yogurt or sorbet.
For delicious low-fat recipes, shopping lists and heart healthy food
selections, log on to http://www.heartandstroke.ca/healthyweight
RECIPE
2
1
⁄ cup
Chock full of heart healthy nutrients like the B vitamin, folic
acid. For those who aren’t fans of raw spinach,prepare this
salad with baby spinach, a milder versionof the vegetable
but comparable to regular varieties in terms of nutrients.
From the kitchen of Rosie Schwartz.
2
small oranges, peeled,
quartered and sliced
red onion slices
salt and freshly ground pepper,
to taste
2
In a small bowl, mix together olive oil, orange juice
concentrate, balsamic vinegar, salt and freshly ground
pepper. Place spinach, orange and red onion in a large
bowl. Pour dressing and toss. Adjust seasoning with salt
and freshly ground pepper, to taste. Serve immediately.
Nutritional information (per serving):
12
Choose whole over refined grains. Whole-grain foods are rich in fibre, which
may lower cholesterol and protect you against certain cancers. Look for grain
products with at least 2 to 4 g of fibre per serving.
Try new grain products, such as quinoa, brown rice or whole-wheat
couscous, or use grains in different ways (for example, a barley salad).
Don’t judge a bread by its colour. Choose products that list whole-grains
as the first item in the ingredients. Also, look for key
words, such as 100% whole-wheat or whole-grain.
20 mL
15 mL
15 mL
0.5 mL
0.5 mL
1.25 L
Calories
Protein
Fat
Saturated fat
103
2g
5g
1g
Cholesterol
Carbohydrate
Dietary fibre
Sodium
South West Tortilla Soup
1 cup
2 tbsp
A satisfying lunch in a bowl! To take it to work, simply reheat
the soup and add the garnishes before eating. For a lower-fat
version that curbs your appetite in between meals, omit the
cheese and tortilla chips. From the kitchen of Rosie Schwartz.
1
125 mL
Makes 4 servings
extra virgin olive oil
frozen orange juice concentrate
balsamic vinegar
salt
freshly ground pepper
spinach
Going with grains
RECIPE
Spinach, Orange
and Red Onion Salad
4 tsp
1 tbsp
1 tbsp
1
⁄ 8 tsp
1
⁄ 8 tsp
5 cups
foods from the other food groups and exercise a little portion control.
0 mg
16 g
5g
29 mg
Makes 4 servings
2 tsp
1
⁄ 2 cup
2
1 tbsp
1
⁄ 4 tsp
1
⁄ 2 tsp
4 cups
10 mL
chopped onion
125 mL
garlic cloves, minced
2
tomato paste
15 mL
ground cumin
1 mL
chili powder
2 mL
vegetable or chicken broth,
1L
home-made or sodium-reduced
1
1 ⁄ 2 cups canned tomatoes, coarsely chopped
375 mL
1
medium zucchini, diced
1
1 cup
fresh or frozen corn kernels
250 mL
(if using frozen, do not thaw)
2 tbsp
fresh lime juice
25 mL
salt and freshly ground pepper, to taste
⁄ 2 cup
grated light cheddar cheese
chopped fresh coriander or
cilantro for garnish, if desired
coarsely broken baked
corn tortilla chips
250 mL
25 mL
125 mL
Heat oil in a large saucepan over medium-high heat; add
onion and garlic and sauté until soft, about 5 minutes. Add
cumin, chili powder, vegetable or chicken broth, tomato paste
and canned tomatoes; bring to a boil. Reduce heat and
simmer for 10 minutes, covered, stirring occasionally. Add
zucchini and corn; simmer another 10 minutes. Add lime juice
and stir. Season with salt and freshly ground pepper to taste.
Ladle soup into bowls or refrigerate until ready to serve. Then
bring soup to a boil. Sprinkle with grated cheese and chopped
coriander or cilantro, if using, and top with tortilla chips before
serving.
Calories
Protein
Fat
Saturated fat
209
14 g
6g
2g
Cholesterol
Carbohydrate
Dietary fibre
Sodium
13 mg
26 g
4g
625 mg
13
Vegetables and fruit
Friendly fibre
Go ahead and load up! Filling up on vegetables and fruit
Dietary fibre is a group of carbohydrates found in plants that your body cannot
can help keep weight at bay, yet most Canadians fall short
break down and which, therefore, does not add any calories. There are two basic
on the daily serving requirements. Vegetables and fruit
types of fibre:
supply a powerhouse of disease-fighting compounds,
including antioxidants such as vitamins C and E, beta
1
carotene (which the body converts to vitamin A), folic acid
(which may reduce the level of homocysteine, an amino acid
in the blood that is linked to heart disease and stroke) and fibre.
Soluble fibre may lower blood cholesterol and help control blood
sugar. Oat products (oat bran, oatmeal), legumes (dried beans, peas
and lentils) and pectin-rich fruits (apples, strawberries and citrus fruits)
are terrific sources of soluble fibre.
Antioxidants are substances that may slow or prevent oxidation.
Oxidation can lead to the production of free radicals — compounds that can
damage the body and are associated with the development of some diseases. But
antioxidant activity lasts only for a few hours, making it essential to load up on
vegetables and fruit throughout the day.
Look for colourful vegetables and fruit for the most nutritional punch. For example,
dark, leafy greens, such as spinach and broccoli, as well as yellow and orange
vegetables like squash and carrots, are great sources of vitamin A. Red peppers
2
Insoluble fibre, also known as roughage, helps promote bowel
regularity as well as prevent and control bowel problems and certain
cancers. It acts as a natural laxative, moving solid waste through your
intestines. Sources include wheat bran, whole-grain foods (such as
whole-wheat bread), beans and the skin, stems, leaves and seeds of
vegetables and fruit.
and strawberries are rich in vitamin C. By filling your plate with colour, you increase
your odds of beating a variety of diseases.
➥
Filling up on vegetables and fruit is a great way to lose weight and still feel
full. Many people report significant weight loss when they include large
amounts of raw fruits and vegetables in their diets.
Getting your daily quota of vegetables and fruit is easier than you think. Here’s how:
Make extra servings when
cooking with vegetables.
Then, toss leftovers with a
low-fat dressing and
refrigerate for lunch the
next day.
Consider frozen vegetables
and fruit or the canned
variety in water as an
alternate to fresh foods.
They’re preserved at the
14
peak of their nutritional
quality.
Go ‘skinny dipping.’
Enjoy cut-up vegetables
and fruit with tasty
low-fat dips.
Try poaching fruit with
seasonings like cinnamon.
Sliced fruit can also be
added to side dishes
and salads.
Don’t substitute
unsweetened juices for
fresh vegetables and fruit.
Juices are missing valuable
fibre including the soluble
type, which lowers
cholesterol and takes
longer to digest.
➥
Boosting your fibre intake is a great idea, but take it
slowly. The daily recommended intake is between
25 and 35 g. Too much fibre all at once can cause
abdominal distress. Be sure to drink plenty of water
(about 8 glasses or 2 litres a day) when increasing
your fibre intake.
15
While dairy products can be loaded with fat, there are low-fat options that are
This food group is an important part of your nutritional mix. While meats, especially
both tasty and meet your nutritional needs. Besides, milk products contain a
untrimmed red meat, can be high in saturated fat (the kind that increases cholesterol),
host of beneficial nutrients, such as calcium and potassium, which play a role in
if you skip them and other foods in this group you’ll be missing out on protein. Our
maintaining normal blood pressure.
bodies need adequate amounts of protein to build and maintain muscles and body
tissue. Lean cuts of meat and other foods in this group are also a source of iron. A
Dairy case directives:
low supply of iron can cause fatigue and limit the supply of oxygen to working
Read the labels of all dairy products for their milk fat (M.F.) or butter fat (B.F.)
muscles — hardly what you want if you’re aiming for more physical activity.
content to choose the best low-fat picks. Whole milk, for example, has three
times more fat than 1% milk. If you’re opting for soy beverages, be sure to
select those that are fortified with calcium and are low-fat.
Protein pointers:
Redesign your dinner plate so that meats are not the star attraction.
Boost the taste of low-fat cheeses by using condiments, assorted mustards
and chutneys.
Choose leaner, well-trimmed cuts of meats and you’ll cut fat by as much as half.
➥
Go fishing. Fish and seafood, such as salmon, sardines and mackerel, provide very
little saturated fat and a healthy dose of omega-3 fatty acids. These fats may prevent
blood clots, decreasing the risk of a heart attack or stroke.
For super non-dairy sources of
calcium consider 1⁄ 2 cup of
salmon with bones, 1⁄ 2 cup of
boiled spinach or 1 cup beans.
Go meatless at some meals. Try dried peas, beans or lentils, all of which contain
almost no fat and are packed with soluble fibre, the type that lowers bad cholesterol
levels. Add chick peas or kidney beans to your spaghetti sauce instead of meat or
enjoy a spicy lentil soup. Or try soy foods, such as tofu, which are
rich in protein and may defend against cardiovascular disease
and certain cancers.
CHECK YOUR CHEESE RATINGS
CHEESE PER OUNCE
(28 G) OR 1-INCH
(2.5 CM) CUBE
PERCENTAGE
MILK FAT OR
BUTTER FAT
FAT (GRAMS)
Cheddar
31
10
Light cheddar
20
6
RECIPE
Mozzarella
28
7
Roasted Asian Salmon
Part-skim mozzarella
15
4
So simple, yet so tasty a way to include heart healthy omega3 fatty acids. The leftovers are terrific cold the next day.
From the kitchen of Rosie Schwartz.
In a small bowl whisk together mayonnaise and Dijon mustard
until mixed well. Add honey and soy sauce; mix well. Place
salmon skin-side down in a large baking dish. Coat with
mayonnaise mixture. Place in oven and roast for 15 to 20
minutes or until fish is cooked through. Sprinkle sesame seeds
over the salmon and serve.
Processed cheese slice
23
6
Makes 4 servings
Processed skim milk slice
Cottage cheese
Cottage cheese (1%)
16
7
2
4.5
1
1
less than 1
1 tbsp
2 tsp
1 tbsp
1 tbsp
4, 4-6 oz
1 tbsp
light mayonnaise
Dijon mustard
honey
sodium-reduced soy sauce
salmon fillets
sesame seeds, toasted
15 mL
10 mL
15 mL
15 mL
4, 100-150 g
15 mL
Calories
Protein
Fat
Saturated fat
230
28 g
10 g
1g
Cholesterol
Carbohydrate
Dietary fibre
Sodium
79 mg
5g
0g
285 mg
Preheat oven to 425˚F/ 230˚C.
17
FAT BUDGETING FOR LEANER MEATS AND FISH
SATURATED FAT…
CHANGE FROM THIS
(HIGHER FAT)
TO THIS
(LOWER FAT)
AND SAVE
(TSP OF FAT)
Beef, lean, untrimmed
(100 g)
Beef, lean only
(100 g)
Chicken, light meat
plus skin (100 g)
Chicken, light meat
(100 g)
2
Chicken, dark meat
(100 g)
Chicken, light meat
(100 g)
1 1⁄ 2
Lamb, untrimmed
(100 g)
Lamb, lean
(100 g)
Tuna, light, canned
in oil (213 g)
Tuna, white, canned
in water (213 g)
is solid at room temperature and gets harder when chilled. It’s found in
animal products (such as butter and meat), in certain vegetable oils
like coconut oil and palm oil, and in hydrogenated vegetable oils.
3
These fats can raise low-density lipoprotein (LDL) or “bad” cholesterol
in the blood.
TRANS FAT…
is produced during the process of hydrogenation in which hydrogen is
4
added to liquid vegetable oil, changing it into a solid, which is more
saturated and has a longer shelf life. Trans fats, like saturated fats,
increase LDL levels, but are more harmful because they also lower the
3
levels of “good” cholesterol or high-density lipoprotein (HDL). You may
find trans fat in processed foods, such as cookies, cakes and crackers,
as well as in fried snacks and fried food from fast-food outlets.
Fat facts
All fats are not created equal.
Fat-laden foods, especially those with hidden fats, can supply a surprising number
➥
of calories. In fact, fat has double the calories of protein and carbohydrates — 9
MONOUNSATURATED FAT…
is liquid at room temperature and is found in olive and canola oils, as
calories per gram of fat versus 4 calories per gram — and too much fat, particularly
well as in avocados and some nuts. This fat may lower LDL cholesterol
saturated and trans fats, can be damaging to your health.
levels, which is a good thing.
But what you may not know is that fat is essential to good nutrition: it helps food
taste better, it gives you energy, it protects your vision and organs, and it helps the
body produce essential hormones and absorb certain fat-soluble nutrients, such as
vitamins A, D and E.
The trick is to choose the right kinds of fat and monitor your overall fat consumption.
According to nutritional guidelines, a healthy diet should contain between 20 and 35
➥
POLYUNSATURATED FAT...
percent of total daily calories from fat. For women, this means about 45-75 grams/day
is liquid at room temperature and is found in oils such as corn, safflower,
and for men, this means about 60-105 grams/day. Which kinds of fat? The next page
soybean and sunflower, and many nuts (walnuts, pinenuts) and seeds
will help you find the healthy fats and steer clear of the other ones.
(sesame, sunflower). This fat can lower LDL cholesterol levels and
provide your body with essential fatty acids.
18
19
Fat facts continued…
How to slash the fat
To estimate your personal fat budget, take these 4 easy steps:
*To convert pounds to kilograms, multiply the number of pounds by 0.45.
1
Find your desirable body weight by using the range in the BMI chart
on page 5.
Desirable body weight =
2
Calculate how many calories you need per day by multiplying your
desirable weight by your activity factor:
• If you are sedentary, multiply your desirable weight by 30.
• If you are moderately active, multiply your desirable weight by 35.
• If you are very active, multiply your desirable weight by 40.
Desirable weight
3
kg
kg x
grams of fat
If you’re cooking with cheese, mix together a lower-fat version with a
stronger-tasting cheese.
Increase the amount of vegetables and decrease the amount of meat in
stews and casseroles.
Always pour oil onto a teaspoon before adding to food to keep track
of the amount.
Substitute applesauce, mashed banana and prune purée for the fat
in many baked goods.
Replace some of the oil in salad dressings with seasoned rice
vinegar, vegetable stock or even water.
Calculate your fat budget in teaspoons:
• Divide your fat budget in grams (Step 3) by 5.
Your personal fat budget is
Use flavourful oils in small amounts for the most taste per spoonful. For
example, add a splash of a fruity extra virgin olive oil to your pasta or a
dark sesame oil to your stir-fry.
High-fat foods like avocados, nuts and seeds should only be consumed in
moderation.
• Divide the calories needed per day (Step 2) by 30.
grams of fat /5 =
➥
calories
Calculate your fat budget in grams:
calories / 30 =
4
=
Cut down on the amount of fats and oils you use when stir-frying foods.
Use a non-stick pan and spray with vegetable oil. Or use chicken or
vegetable broth instead of oil, or a mixture of both.
teaspoons of fat
teaspoons of fat per day.
Choose low-fat versions of fried foods
such as baked tortilla and potato chips.
Sauté in water, vegetable stock,
wine or dry sherry instead of fat.
Source: The HeartSmartTM Shopper, Nutrition on the Run © 1997 and 1999 by The Heart and Stroke
Foundation and Ramona Josephson, RDN.
For example, Susan weighs 165 lbs (75 kg) and is moderately active. She calculated
her BMI and determined her healthy weight to be 155 lbs (70 kg). By multiplying
her desirable weight in kilograms by 35 (70 kg x 35), we see that she should
consume 2,450 calories per day. That’s no more than 82 g of fat, or 20 teaspoons
per day, to maintain a healthy weight.
➥
For Susan to lose those 10 lbs at a healthy rate, she should reduce her original
calorie intake (based on her weight of 165 lbs) from approximately 2,600 to 2,100
calories per day (that’s 500 calories per day over the course of 10 weeks). That will
enable Susan to lose one pound per week.
20
Incorporate ground flax seed into your diet. Besides containing heart
healthy omega-3 fatty acids, the soluble fibre in flax will help lower your
cholesterol and regulate your blood sugar. Flax also contains lignans,
which may offer protection against breast, colon and prostate cancers.
Add ground flax to salads, cereal and yogurt.
21
Revamping eating styles
Breaking the fast
Developing a healthy eating plan isn’t as
complicated as you might think.
Managing your weight starts with developing a healthy eating plan. That means
How many times have you
heard that breakfast is the
most important meal of the day?
Well, it’s true.
eating when you’re hungry and stopping when you’ve had enough, instead of
eating out of habit.
At the starting gate
Losing weight means changing food habits. It may take a while, but over time your
Eating breakfast is one of the most
important things you can do to lose weight.
During the night, your metabolism slows down and
your blood sugar level drops. Eating a balanced breakfast
sets the body to burn fuel during the day.
new, healthy eating habits should become second nature. And nature dictates
A good breakfast will also regulate your appetite, helping to
fill you up so you can avoid those late-afternoon energy
slumps and unhealthy cravings.
eating when we are hungry and quitting when we are full. Adopting a commonsense approach to appetite regulation, along with food choices that keep you
physically and emotionally healthy, makes it easier to maintain a healthy weight
over a lifetime. Responding to your body’s hunger pangs with good food choices
is nature’s way, and soon it can be your way too.
TAKE THIS SHORT QUIZ TO
TEST YOUR APPETITE CONTROLS.
Occasionally
Often
I can easily skip meals.
Craving a sweet or a snooze in the middle of the afternoon?
Or maybe you can’t stop nibbling after dinner. What’s on the
menu, or not on the menu, may be to blame. For proper
appetite regulation, it’s important to get back in touch with
your hunger and that means eating a balanced breakfast every day — even if you
don’t feel hungry.
If breakfast foods don’t tempt you in the morning, be adventurous. There are lots
of options beyond the standard cereal and toast. The trick is to choose foods that
aren’t so fat-laden they leave you yearning for your bed, or so quickly digested you
feel hungry an hour later. Include foods from all the four food groups in whatever
combination appeals to you.
I can go for many hours without eating.
I tend to eat more when I’m angry.
I tend to eat more when I’m sad.
I eat non-stop at social occasions.
RECIPE
I look for something to eat when I’m bored.
Cottage Cheese Pancakes
A super way to start your day and boost your protein intake!
(Adapted from The Enlightened Eater by Rosie Schwartz)
If you’ve checked off the ‘often’ box more than once, you may need to get back to
basics. Getting your appetite regulation back on track will help you guard against
weight gain. Start by eating at regular times throughout the day. If you learn to
recognize when you’re hungry and fuel up with nutritious meals, you’ll be better
able to control your portions.
22
Makes 12-14 pancakes
1 cup
1
2
3 tbsp
1
⁄ 3 cup
1
⁄ 2 tsp
1
⁄ 8 tsp
1 tbsp
1% or 2% cottage cheese
egg
egg whites
wheat germ
whole wheat flour
cinnamon
salt
vegetable oil
250 mL
1
2
45 mL
75 mL
2 mL
1
⁄ 2 mL
15 mL
Process the cottage cheese, eggs and egg whites in a food
processor or blender until smooth. Combine the wheat
germ, flour, cinnamon and salt in a medium-sized bowl;
mix well. Add to food processor bowl or blender and
process until blended.
Heat oil in a non-stick skillet over medium heat. Drop 2
tablespoons (25 mL) of batter at a time into the skillet with
1
a spoon. Cook the pancakes on each side, for about 1 ⁄ 2
minutes, or until golden brown.
Nutritional information (per pancake):
Calories
Protein
Fat
Saturated fat
45
3.9 g
1.7 g
0.3 g
Cholesterol16 mg
Carbohydrate
Dietary fibre
Sodium
3.5 g
0.6 g
106 mg
23
Break the fast continued…
Plan for snacks
If your meal times are too far apart, plan a nutritious snack to stave off hunger
Making the most of breakfast
and to keep your metabolic rate up. By planning a snack instead of spontaneously
Don’t limit your morning meal to ‘breakfast foods.’
Try a chicken-fruit salad or a Mexican omelette.
snacking you won’t be as tempted to head for the vending machine or coffee cart.
Try a few of these:
Eat from at least three food groups. A slice of toast
or a muffin and a cup of coffee won’t do it.
a fruit-and-yogurt smoothie (or low-fat yogurt)
Stay away from fat-laden options, such as doughnuts and some muffins,
which will leave you hungry an hour or two later.
Choose whole foods over refined ones. Have fruit over fruit juice and
whole-grain toast over white or refined, to leave you feeling more satisfied.
Include small servings of slowly digested protein-rich foods (low-fat cheese,
eggs, lean cuts of meat, fish or poultry).
low-fat cheese crackers and fruit
whole-grain cereal with dried fruit mixes
air-popped or light microwave popcorn
slices of fruit and cut-up veggies (plastic pouches make it easy to carry
these around with you)
vegetable or tomato juice
rice cakes (thinly spread with peanut butter
or light cream cheese)
➥
Don’t keep nibblies in plain
sight. To avoid temptation,
keep them out of sight and
out of mind.
bagel thins and low-fat dip (try our
recipes on this page and Page 24)
RECIPE
Bagel Thins
Great as a crunchy snack and a lower-fat alternative to many
commercial options. If the bagels are oversized, slice them into
8 slices. But be sure to adjust portions accordingly. (Adapted
from The Enlightened Eater by Rosie Schwartz)
RECIPE
Calories
Protein
Fat
Saturated fat
125
4g
4g
less than 1 g
Makes 4 servings
Garlic Thins
Plain Thins
2
1 tbsp
1
2
1 tbsp
regular sized bagels
2
vegetable oil
15 mL
salt and freshly ground pepper to taste
Cholesterol
Carbohydrate
Dietary fibre
Sodium
Spinach Tofu Dip
0 mg
19 g
1g
190 mg
regular sized bagels
clove garlic, minced
2
15 mL
1
Follow method for Plain Thins.
24
Calories
Protein
Fat
Saturated fat less than
127
4g
4g
1g
Cholesterol
Carbohydrate
Dietary Fibre
Sodium
0 mg
19 g
1g
190 mg
1, 10-oz
package frozen
chopped spinach, thawed
6 oz
soft or silken tofu,
pressed to remove water
2
shallots, quartered
1
1 ⁄ 2 tbsp grainy mustard
1 tbsp
fresh lemon juice
1
⁄ 3 cup light mayonnaise
1
⁄ 3 cup
low-fat plain yogurt
75 mL
Salt and freshly ground pepper to taste
Squeeze spinach to remove excess liquid. Process all
ingredients in a food processor or blender until smooth.
Season to taste with salt and freshly ground pepper.
Makes 6-8 servings as an appetizer
(about 21⁄ 2 cups/625 mL)
Thinly slice each bagel into 6 rounds; set aside. Mix other
ingredients; brush onto rounds. Place rounds on a baking
sheet and bake in a preheated 200 °F/ 95°C oven for 45
minutes or until bagel thins are crisp.
Even non-tofu eaters will love this creamy dip. Enjoy with cut
up veggies, baked tortilla chips, pita triangles or bagel thins.
(Adapted from The Enlightened Eater by Rosie Schwartz)
300 g
175 g
2
20 mL
15 mL
75 mL
Calories
Protein
Fat
Saturated fat
64
3g
4g
1g
Cholesterol
Carbohydrate
Dietary fibre
Sodium
0 mg
4g
1g
167 mg
25
HeartSmart™ supermarket shopping
What’s in a label?
Navigating your way through supermarket aisles looking for healthy foods can be
labels before selecting items at the supermarket. Often, labels can be confusing.
daunting. Store shelves are a minefield of sodium, fat and calories. Your best
That’s why the government is proposing changes to how foods are labeled.
defense is to create a list and follow some smart shopping strategies.
However, these changes won’t happen right away — companies have two to three
If you want to eat healthier and make wise food choices, be sure to review product
years before they must change their labels.
Keep an ongoing list as you run out of healthy foods.
Plan meals for the week so you’re sure to have all the ingredients on the list.
If making a list is too time consuming, create a ‘master’ shopping list that
you can photocopy and check off items as you need them.
Food labels can supply you with a snapshot of a food’s nutritional
makeup in three ways:
1
THE INGREDIENT LIST:
Don’t go shopping when you’re hungry or you’ll be tempted to buy calorierich snack foods.
Items are listed in descending order by weight, so the product contains more of the
Buy seasonal fruits and vegetables, which are tastier and less expensive.
ingredients at the top of the list. Often, ingredients such as fat, sugar and salt can
Read all nutrition labels and ingredient lists before buying packaged foods.
Look for products with the Health Check™ symbol.
➥
When you hit the inside of the store, bear in mind that the outside aisles
often contain the most nutrition-packed basics. The middle ones are
where you’ll find more label and ingredient list reading required. Start off
with the produce section — that’s where you should make the most
purchases. And if you find the snack food aisle tempting, skip it
altogether.
be disguised. For example:
fats may be labeled as lard, shortening, hydrogenated vegetable oils,
coconut/palm oil or tallow.
sugars may be labeled as honey, molasses, dextrose, sucrose, fructose (and
other words that end in –ose), dextrin or syrup.
salts may be labeled as monosodium glutamate (MSG), anything with
the word sodium, baking soda, baking powder, brine, kelp or soy sauce.
2 THE NUTRITION FACTS TABLE:
Check for Health Check™
Health Check™ is the
Heart and Stroke
Foundation’s program to
help you make healthy
food choices. Foods with
the Health Check symbol
have been evaluated by
the Foundation’s dietitians
and meets nutrition
criteria based on Canada’s
Food Guide.
26
Every food product
participating in the
program
displays the Health
CheckTM logo, an
explanatory message
describing how the food is
part of
a healthy diet and a
nutrition facts panel.
For more information
about Health CheckTM visit
www.healthcheck.org
This part of the label gives you detailed nutrition information based on a typical
serving size. It provides you with the calorie content of the food plus the amounts
of important nutrients such as fat, saturated fat, trans fat, cholesterol, sodium,
carbohydrates, fibre, sugars, protein, vitamin A,
vitamin C, calcium and iron.
The new labels will also help you track whether you’re
getting a little or a lot of a particular nutrient.
For more detailed information on
nutrition labeling, visit Health Canada’s
Web site at www.hc-sc.gc.ca/fn-an/
label-etiquet/nutrition/index_e.html
27
Supermarket shopping continued…
In the kitchen
While most foods will carry the new labels, you won’t see them on certain foods,
such as fruits and vegetables, meat and cheese sold at the deli counter, raw meat
Cutting the fat doesn’t mean you have to sacrifice taste. Here
are a few helpful hints to keep the fun in low-fat cooking.
and poultry (except when ground), raw fish or seafood, or foods sold in restaurants.
3
1
NUTRITION CLAIMS:
Use fresh herbs, spices and other condiments to boost flavour
and nutrition without adding any fat or calories. If you’re short
These claims, usually in big or bold print, highlight a nutritional feature that can either
on time, add some bottled condiments, such as chopped ginger,
entice you to buy a product or turn you away. Only foods that meet strict criteria will
garlic, Dijon mustard, horseradish or a variety of vinegars.
be allowed to make nutrient content claims under the new labeling regulations.
Here are a few:
“Fat free” describes a product that is free of fat (less than 0.5 g of fat per
reference amount and per stated serving of food), although it can still be
high in calories. Check the sugar content.
Products that are “cholesterol free” (less than 2 mg cholesterol and low in
saturated fatty acids) or “low in saturated fat” may still be high in fat. For
example, vegetable oils contain no cholesterol and are low in saturated fat,
but they’re still 100% fat.
2
3
➥
28
Premium ice creams may contain much higher amounts of fat
compared to supermarket and lower-fat varieties. A small 100 mL scoop
of premium ice cream could provide 19 to 20 g of fat. Choose lower-fat
frozen desserts like sherbert and yogurt and slash even more than 2⁄ 3
the fat.
microwaving, poaching, roasting or stir-frying. Allow excess fat to
drip off while foods are cooking.
To make cooking more interesting, treat yourself to a healthy-eating
cookbook that includes an assortment of new recipes and preparation
ideas you can enjoy even if you’re trying to lose weight. Try these
ones: HeartSmartTM: The Best of HeartSmartTM Cooking; HeartSmartTM
Cooking for Family and Friends: Great Recipes, Menus and Ideas for
Casual Entertaining, all written by Bonnie Stern and published by
“Low calorie” (40 calories or less per serving) points to a product that is
low in fat and sugar, since many products derive their calories from these
two sources.
Products with “no sugar added” or “unsweetened” may still be high in
natural sugars.
Instead of frying foods try baking, barbecuing, broiling, braising,
Random House Canada in co-operation with the Heart and Stroke
Foundation of Canada.
4
Lightly cooked garlic, onions and sweet red peppers do more than
add flavour. They are packed with assorted phytochemicals that all
promote good health.
➥
Rinsing canned foods like
tuna and chickpeas can
substantially reduce the
sodium content.
29
Keep the fat down
Eating out
Fast food follies
Whether you’re going to a restaurant for a quick
We all do it. Eating at fast food outlets saves time
bite for lunch or for a special occasion, be
and there are no dishes to wash. But before you pull
selective about what you order. Small efforts
into the drive-through, remember that there may be
can add up and keep the scales from tipping
a price to pay for convenience — your health.
out of your favour. You can make healthy
Many fast food chains promote overindulgence —
menu choices with a little know-how:
meal deals like “Buy a sandwich and get the oversized
Ask how various dishes are prepared.
Your best options are barbecued, broiled, grilled, poached, roasted,
steamed or stir-fried. But, be sure to ask for a “low-fat preparation” since
other fats may be added after cooking.
Ask for all sauces and dressings on the side.
When portions are too large, don’t clean your plate; leave some behind.
If you’re uncomfortable asking about the menu while dining with friends
or colleagues, call ahead of time and ask about lower-fat options.
Don’t skip meals throughout the day and arrive famished. You’ll be sure to
dive into the bread basket.
Eat slowly and savour every bite. Make a habit of putting your eating
utensils down between bites.
When you book a flight, request a low-fat meal or fruit plate. All airlines
have them now.
➥
30
soft drink and fries.” Resist the bargain combos.
Instead, get to know the nutrition counts of your
favourite menu options.
One submarine sandwich chain lists its 6-in
(15-cm) tuna sub as containing 24 g of fat.
That’s a whopping 48 g or 12 teaspoons of
fat for a full-sized sub.
An oversized burger with cheese can add up
to almost 700 calories, 40 g of fat and more
than 1,800 milligrams of sodium.
Chicken sandwiches also vary — one outlet
offers one with 550 calories and almost 30
g of fat while another lower-fat option
supplies 315 calories, 6 g of fat and under
1,000 milligrams of sodium.
Make healthier choices
when ordering fast food
with these tips:
Do a little homework first.
Ask for pamphlets
containing nutritional
information about menu
options. If they’re not
available at the restaurant,
call the head office or
check out the company’s
website.
Consider the method
of preparation.
Foods that are breaded
or fried will likely have
a higher fat count.
Watch portion sizes.
A double burger will
have twice the fat of
a single patty.
Don’t get sauced.
Instead, ask for sauces —
such as salad dressing or
a sandwich garnish —
on the side.
End a meal with a favourite
hot beverage, herbal tea or
flavoured coffee.
31
Fast food follies continued…
Liquid benefits
Think a little sip of pop now and then doesn’t really count? Think again. Your drink
These are average values for typical fast food menu items.
See for yourself what a difference your choices can make.
(An asterisk* indicates a better food choice.)
choices — from water and juices to soft drinks and alcohol — have a great impact
on your overall weight. A sugary soft drink a day can add up to 55,000 calories,
FAT
CALORIES
(GRAMS)
FAST FOOD FACTS
Deluxe burger — 2 patties, cheese, and sauce
570
32
Regular hamburger (no cheese)*
300
10
Veggie burger*
330
9
Bowl of chili (with meat)*
270
9
Taco*
195
11
Pizza with the works — 2 slices
600
20
Pizza — vegetarian 2 slices*
500
10
Chicken sandwich — breaded and fried
550
30
Charbroiled chicken sandwich — no sauce*
315
6
Salad — 1 packet, regular dressing
150
11
Salad — 1 packet, light dressing*
60
2
Breakfast sandwich — egg, sausage, and cheese
480
30
Pancake breakfast (no butter, syrup only)*
360
8
or 15 pounds, a year.
Of course, you need to replenish your body regularly with fluids, especially water.
When your body’s temperature rises during exercise, for example, water helps cool the
body through perspiration. Water also helps dissolve and absorb nutrients, as well as
carry waste products out of your body. Starving your body of fluids can dehydrate you,
which can cause nausea, fatigue and a collapse of the circulatory system.
➥
10
32
Make it a 10! If you’re tempted by delicious food that
you know is not nutritious, play this game: take a bite
and rate it from one to 10. Finish only if your decadent
delight scores a full 10 points.
But not all liquids are equal:
Beverages containing protein, such as milk,
can satisfy your hunger while those containing
sugar may only satisfy fluid needs.
Hot beverages like coffee or tea contain no calories
on their own, but the company they keep — sugar, cream and even whole
milk — can be deceptively calorie-laden. Rich, fancier
coffee offerings like flavoured lattes or cappuccinos can contribute as
much fat and calories as a piece of cake. Also, keep in mind size — a
large serving size could be the equivalent of four regular cups of coffee.
Too much caffeine — found in coffee, tea and soft drinks — can raise blood
pressure and even cause indigestion, which may lead some people to
nibble in order to soothe their tummies. So don’t exceed a moderate
amount — two to three 5-oz (150 ml) cups of coffee a day.
Black and green teas can be good for you. They’re rich in antioxidants, which
may offer protection against cardiovascular disease and certain cancers.
➥
Make sure you drink enough
water. People often mistake
thirst for hunger.
33
Liquid benefits continued…
Portion pointers
Portion distortion
Alcohol advice
How much is enough? Less than you might think.
Moderate amounts of alcohol — which is considered to be no more than one or
While gigantic portions are served to us at fast-food
two standard drinks per day, with a weekly limit of nine standard drinks for women
outlets, restaurants and supermarkets, a healthy
and 14 standard drinks for men — have been shown to offer protection against
serving size is much smaller and is all that your
heart disease and stroke. That’s because in middle-aged and older adults, alcohol
body needs.
may increase HDL (“good”) cholesterol levels and decrease your risk of developing
blood clots.
Appetizers, for example, should be tummy teasers,
not meals on their own. Single servings of pasta
But there are also weighty risks to consuming too much alcohol:
needn’t be the size of a platter but should fit onto
It can raise your blood pressure.
a side plate.
Individuals with high levels of triglycerides in their blood should
not consume alcohol.
Steak platters are often double or triple the
Calorie counts in alcohol can add up significantly:
A 12 oz, (341 mL) bottle of 5% beer with an alcohol content of 5%
has 157 calories
1 1⁄ 2 oz, (43 mL) of spirits contains 93 calories
A 5 oz glass (142 mL) of red table wine comes in at 102 calories
A 5 oz glass (142 mL) of sweet dessert wine can add up to 220 calories
Some studies link a larger waist size with alcohol intake. Fat around the
waistline can contribute to high cholesterol, which is linked to an increased
risk for cardiovascular disease.
recommended number of ounces, which should
roughly resemble a pack of cards. Even oversized
bakery goods, such as monster muffins or bagels,
can contain more than double the calories of their
regular-sized cousins.
Eating recommended serving sizes is key to
effective weight management. (To become a
portion pro, see our chart on Page 36.) Consult
Canada’s Food Guide to determine the number of
daily servings that are right for you.
Alcohol may increase the risk of breast cancer, especially for women who
have a family history of the disease.
Fight the urge to overeat
with these tips:
When you’re eating out,
doggie bag some of your
extra-large portions.
Use leftover meat, poultry
or fish for sandwiches,
salads or soup the next
day. An uneaten salmon
fillet can make a delicious
salmon salad.
At a restaurant, calculate
how much is enough
before you start eating.
One trick is to use your
knife and fork to mark
your boundaries.
At home, consider the
size of the dishes you eat
from. Eating cereal in a
large bowl can equal a
week’s worth of grains in
just one sitting. For main
courses, switch to a dessert
plate and feel free to fill it.
A standard drink is:
12 oz (341 mL) bottle of 5% beer,
5 oz (142 mL) of 12% wine, or
1 1/2 oz, (43 mL) of 40% spirits or liquor.
➥
➥
If you don’t already drink
alcohol, don’t start.
“* Guidelines do not apply if you have liver disease, mental illness; are taking certain
medications; have a personal or family history of drinking problems or cancer, are
pregnant, trying to get pregnant or breastfeeding, or are told not to drink for legal,
medical or other reasons. If you are concerned about how drinking may affect
your health, check with your doctor.”
34
Keep a batch of low-salt, brothbased vegetable soup with lots of
vegetables on hand. Studies show
that soup can curb the appetite.
Try our South West Tortilla Soup
recipe on Page 13.
35
Portion distortion continued…
Use this chart to help you eyeball hard-to-measure foods,
determine portion sizes and prevent overeating.
Building an
active lifestyle
Get physical! The benefits
are too great to ignore.
FOOD
ONE SERVING
WHAT IT LOOKS LIKE
You have a busy life. Like most people, you find it hard
enough to fit in the time for a good meal; finding the time
Grain products
1 slice of bread
CD case
to exercise seems harder still. So what if we told you that to
reap health benefits you don’t have to log long hours in a gym?
Fruits and vegetables
1 30 g cup
cold cereal
2 soup ladles
1 medium potato
Computer
mouse
1
⁄ 2 cup fresh,
canned or frozen
vegetables
Small fist
50 g cheese
4 dice
3
Oils and Fat
36
⁄ 4 cup (175 g)
yogurt
Tennis ball
75 g of meat,
poultry or fish
Deck of cards
Research is now telling us that simply leading an active life
(see the next page for examples) reaps all sorts of health benefits:
You will help lower your risk for heart disease and stroke by boosting
levels of HDL cholesterol (the heart-helping kind) while helping control
blood pressure.
Active living also plays a vital role in blood-sugar regulation, helping those
with type 2 diabetes manage their condition while helping prevent its
onset in those without the disease.
An active lifestyle also reduces your risk for cancers of the breast, prostate
and colon.
Regular physical activity can contribute to a more healthy immune system.
Weight-bearing activities help guard against the bone-thinning
disease osteoporosis.
2 tablespoons
(30 mL) peanut
and nut butters
Golf ball
1 teaspoon
(5 mL) fat
Tip of your thumb
Physical activity increases your energy.
If that’s not enough, an active lifestyle burns calories and that will help you
lose weight and keep it off.
➥
Remember that when the number of calories eaten is greater than the
number used by the body, the surplus is stored as fat. That means that
increased calorie burning through activity translates into eating more
each day and still losing weight.
37
What do we mean by “active living”?
Stress busting
Active living means incorporating physical activity into your daily life. That activity
Physical activity is
can be anything from walking up a flight of stairs at the office, to a 10-km jog.
one of the best
The point is to get physical whenever and wherever the opportunity presents itself.
antidotes to stress
Ever wonder why we spend so much money on gym memberships and then
— stress being one
waste time driving around parking lots looking for the best possible spot? If we
of the primary
made a conscious effort to spend more time on our feet, we wouldn’t need to
reasons many of us
spend so much money on our fitness. Start by honestly assessing your daily
overeat and gain weight.
routines and looking for opportunities where you can be more active and burn a
Why? Because when we feel stressed our bodies
few more calories. Why not walk to the shopping mall? Or simply stroll around the
produce adrenaline, which in turn causes muscles
neighbourhood. There are lots of ways we can all be more active every day.
to tense, blood sugar levels to rise and blood vessels
Here are just a few examples:
to constrict. Those stress reactions would be great if
Set the alarm 10 minutes earlier and walk before breakfast.
we were going into a fight, but most of us don’t want
to go through life with our fists up. Over long periods
Take the stairs instead of the elevator.
of time, that kind of constant stress may contribute
Instead of letting your dog play in the yard, take it for a walk around
the block.
to your risk of disease. And if you’re one of those
When using public transit, get off the bus a few stops early and walk the
last stretch.
on your weight, too.
When shopping, find the parking spot farthest away from your destination
or, better yet, leave your car at home and walk, bike or in-line skate to the
local store.
bringing blood sugar levels down. It won’t eliminate
Instead of talking on the phone to a friend who lives near-by, get caught
up by going for a walk.
leave you feeling less upset about the situation.
Go out dancing or put on a favourite CD and dance at home.
Make a family walk/skate/bike ride part of your weekend routine.
➥
Getting back in shape won’t happen overnight. Slow and steady is a winning
combination for weight loss and for physical fitness. It’s also a strategy that
will help you make permanent change. But remember, if you haven’t exercised
in a while, talk to your doctor before starting any fitness plan.
Looking for a way to ease into exercising? Try our six
week HeartSmart™ walking program available at
www.heartandstroke.ca/healthyweight
38
people who eats to combat stress, it will take a toll
Physical activity helps moderate adrenaline levels,
the source of your stress, but by boosting
endorphins, our “feel good” hormones, it may
For more information on
physical activity
You can access a wealth of
information about physical
activity online. Check out
these web sites for reliable,
practical information:
Heart and Stroke
Foundation:
www.heartandstroke.ca.
Canadian Fitness and
Lifestyle Research Institute:
www.cflri.ca
Canadian Health Network:
www.canadian-healthnetwork.ca (Look under
Active Living)
Many excellent books are
available to help you learn
more about active living.
Here is a partial
listing of resources.
Booklets on physical activity
available through the Heart
and Stroke Foundation by
calling 1-888-HSF-INFO
(1-888-474-4636)
- Fitness Wheel
So walk, cycle or swim when you’re feeling
negatively stressed — any exercise that uses
muscles in a sustained way.
- Getting Active for Life
Booklets available at no
cost through Health
Canada's web site
www.paguide.com or by
calling 1-888-334-9769
- Canada's Physical Activity
Guide
➥
Approximately 63 percent
of Canadian adults are not
physically active enough in
their leisure time to reap
any health benefits.
Guide for Older Adults
Guide for Children
Guide for Youth
39
Building an active lifestyle continued…
Stay motivated
Keeping on track
How much are you burning?
Calories expended are just as important as calories consumed when it comes to
weight regulation. Use the chart below to determine how many calories you’re
Cut out these motivational tips and
keep them somewhere handy, for
those times when you need a
helping hand.
Don’t give up. Mere bumps in the road
shouldn’t take you off your journey to a
healthy lifestyle.
Make sure the diet and
exercise changes you
make are for you and not
to please someone else.
burning with a variety of physical activities.
ACTIVITY
CALORIES
BURNED/
30 MIN.
Reaching, and maintaining, a healthy weight
FOOD
means maintaining a healthy lifestyle. It means
adopting eating and exercising habits that will
Aerobics
246
1 plain bagel
last you a lifetime.
Bicycling
(10 mph/16 kph)
201
1.6 oz (50 g)
cheddar cheese
But since our lives are constantly changing — you
Dancing
208
1 cup (237 mL) of pasta
important to allow yourself room for mistakes. If
Downhill skiing
272
1 plain croissant
you look at a greasy lunch or an extra dessert
1
find a new job, or go on a vacation — it’s really
92
⁄ 2 cup (118 mL) tuna
(canned in water)
Ice skating
168
2 plain pancakes
Inline skating (roller blading)
163
1 cup (237 mL)
frozen yogurt
And be realistic about expectations. Making
longer than a day or two. Like anything, there will
road to healthy living, you’re more likely to keep
your eating on track and your weight on target.
268
1 sugar or glazed doughnut
Jogging (8 mph/12 kph)
455
1 submarine sandwich
Swimming
(45 yards/.04 k/minute)
279
1 hamburger with the works
will outweigh the bad.
Tennis (singles)
205
1 chocolate bar
When the hungries hit, here are five ways to curb
1
your appetite:
92
Walking (4 mph/6 kph)
160
⁄ medium cantaloupe
1 can beer
These figures are for a person who weighs 140-150 pounds (63-68 kg). The higher your weight, the greater
the number of calories you will burn.
be good days and bad. But take heart — as you
Get unhealthy food triggers
out of view, or out of the house
altogether. And try to find
healthy alternatives for food
triggers. If movie night isn’t the
same without a snack, opt for
light microwave popcorn.
1. Drink a large glass of water — sometimes
people mistake thirst for hunger.
2. Have a bowl of broth-based vegetable soup or a
large salad with low-fat dressing.
3. Pamper yourself with a soothing herbal tea.
4. Rinse your mouth with mouthwash or brush
your teeth with a strongly flavoured toothpaste.
5. A small snack, such as a piece of fruit or a piece
of low-fat cheese can keep cravings at bay.
40
Focus on what you can eat,
instead of what you can’t. And
reorganize the fridge so that
tempting options are harder to
get at and healthy choices are
readily available.
move towards a healthy lifestyle, the good days
✃
To find out how many minutes of your favourite
exercises it takes to burn off the foods you love,
visit the Food and Fitness Calculator at
www.heartandstroke.ca/healthyweight
Surround yourself with good
examples — pictures of
athletes or friends who have
succeeded or motivational
articles.
the types of changes that will last a lifetime will take
Jogging (5 mph/8 kph)
Walking (2 mph/3 kph)
Set small, realistic goals. If you
go at this too intensely you are
more likely to give it up.
helping now and then as a mere bump on the
Housework
2
Resolve any issues that may be
at the root of an eating
problem. In other words, get at
what’s eating you so you can
make healthy eating a priority.
Don’t give up. Remember,
every pound you lose is a
huge step on the road to a
healthier you.
41
20 things you can do
instead of eating
Resources & Support
You may want to post these on the fridge for times when
you need a little motivation.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
42
Call or email a friend.
Browse through a favourite magazine.
Hit the gym.
Go for a walk.
Take a long bath or shower.
Start, or add to, your weight-loss scrapbook. Include motivational
articles, photos and your own thoughts and feelings.
Search the web for tidbits on a subject that interests you.
Go window-shopping.
Play a game with your spouse, children or pet.
Tackle a household chore.
Start your holiday gift list.
Write a letter to an old friend.
Work on a craft to keep your hands busy. Work
on a puzzle or knit a scarf while watching television.
Crank the stereo and dance around the living room.
Read a book with your child.
Research new (healthy) recipes for the
coming week and make a grocery list.
Brush your teeth, use a strong mouthwash
and pop a piece of minty gum in
your mouth.
Reorganize your closet.
Get outside into your garden.
Try on old clothes, starting with the ones
that are now too big and finishing with
those that you can’t fit into.
Health Check™
To assist you with your grocery shopping and
for more information on food labeling, visit
the Heart and Stroke Foundation of Canada’s
Internet site at www.healthcheck.org or
call 1-888-473-4636.
Heart and Stroke Foundation
For more tools, tips and practical
information on how to maintain a healthy
weight and manage your risk factors for
heart disease and stroke, log onto
www.heartandstroke.ca or call
1-888-473-4636.
Health Canada
For a free copy of Canada’s Food Guide
call toll free 1-800-OCANADA or visit
www.healthcanada.gc.ca/foodguide
Canada’s Physical Activity Guide
to Healthy Active Living
For a free guide on information on how
to get more physically active, have more
energy, move more easily and get stronger,
visit www.healthcanada.ca/paguide or
call 1-888-334-9769.
Dietitians of Canada
For more interactive tools and practical
tips on how to eat and live well, visit
www.dietitians.ca or call (416) 596-0857.
If you’re looking for a Registered Dietitian
in your area, log onto www.dietitians.ca/
public/content/find_a_nutrition
_professional/find_a_dietitian.asp
5 to 10 a day
For easy ways to increase your fruit and
vegetable intake during the day, plus healthy
eating, money-saving and time-saving tips,
visit www.5to10aday.com
Go Smoke Free
For your free quit-smoking e-mail program
along with health facts concerning tobacco,
breaking news and information updates,
log onto www.gosmokefree.ca
YMCA/YWCA
To find out more about the health and
wellness programs at your local YMCA or
YWCA, log on to www.ymca.ca or
www.ywca.ca
Canadian Diabetes Association
For recommendations on how people with
diabetes should eat to stay as healthy as
possible, log onto www.diabetes.ca or call
1-800-226-8464.
Canadian Mental Health Association
For resources and strategies to help you
cope with tension and stress, log onto www.
cmha.ca/english/coping_with_stress
or call (416) 484-7750.
Recommended Reading
The HeartSmartTM Shopper, Nutrition
on the Run
By Ramona Josephson
(Douglas & McIntyre 1999)
Lighthearted Everyday Cooking
By Anne Lindsay
(Macmillan Canada, 2002)
The New Lighthearted Cookbook
By Anne Lindsay
(Key Porter, 2005)
HeartSmartTM The Best of
HeartSmartTM Cooking
By Bonnie Stern with
the Heart and Stroke Foundation
(Random House, 2006)
HeartSmart™ Cooking for Family
and Friends
By Bonnie Stern with
the Heart and Stroke Foundation
(Random House Canada, 2000)
43
Heart and Stroke
Foundation Offices
To contact your provincial foundation office toll free,
call 1-888-HSF-INFO (473-4636). Visit the Heart and Stroke
Foundation of Canada website at www.heartandstroke.ca
of Canada
222 Queen St., Suite 1402
Ottawa, ON K1P 5V9
(613) 569-4361
of Saskatchewan
279 – 3rd Ave. North
Saskatoon, SK S7K 2H8
(306) 244-2124
of Québec
1434 Sainte-Catherine St. W.
Suite 500
Montréal, PQ H3G 1R4
(514) 871-1551
of PEI
180 Kent St., PO Box 279
Charlottetown, PEI C1A 7K4
(902) 892-7441
of BC & Yukon
1212 West Broadway,
Vancouver, BC V6H 3V2
(604) 736-4404
of Nova Scotia
5161 George St., 7th Floor
Halifax, NS B3J 1M7
(902) 423-7530
of Alberta & NWT/Nunavut
100-119 14 St. NW
Calgary, AB T2N 1Z6
(403) 264 -5549
of Manitoba
6 Donald St., Suite 200
Winnipeg, MB R3L 0K6
(204) 949-2000
of Newfoundland & Labrador
PO Box 5819
169-173 Water St.
St. John’s, NFLD A1C 5X3
(709) 753-8521
of Ontario
2300 Yonge Street, Suite 1300
P.O. Box 2414
Toronto, Ontario M4P 1E4
(416) 489-7111
of New Brunswick
133 Prince William St., Suite 606
Saint John, NB E2L 2B5
(506) 634-1620
44
Millions of Canadians will develop some form of heart disease or stroke
over their lifetime - and some at a much too early age. As a leading funder
of heart and stroke research in Canada, the Heart and Stroke Foundation
continues to find the answers that lead to earlier diagnoses, better treatments
and new insights into how to prevent and manage these diseases. To protect
your health and the health of those you love, the Foundation also provides
the most up-to-date healthy living information to Canadians, based on the
most current, evidence-based research.
To find more information about heart disease, stroke, how
to live a healthy life, as well as how you can offer much
needed support in your community, visit
www.heartandstroke.ca
or call
1-888-HSF-INFO (1-888-473-4636)
Sponsored by
The Heart and Stroke Foundation thanks Sun Life Financial for providing
the funds to make the development of this resource possible.
This booklet has been independently researched, written and reviewed by the Heart and Stroke Foundation and is
based on scientific evidence. Acceptance of financial support by the Heart and Stroke Foundation does not constitute
an endorsement.
HP4201E
V1.1
44810
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Healthy Habits Healthy Weight Healthy Habits Healthy Weight

Transcription

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