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Be aware of food marketing, which can be misleading.
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HEALTHY HEART PORTION GUIDE
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The following guide will help you integrate foods that are low in saturated and trans-fat, high in fibre, and low in sodium into your diet in appropriate portions. Note that the amount of food you need depends on your age, gender, body size, and activity level.
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For more information, speak to your health care provider about referring you to a dietitian.
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Portion Size versus Serving Size
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According to the National Institutes of Health, portion size and serving size are defined as follows:
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Portion size is the amount of a specific food that you choose to eat at one time and is completely under your control. Be aware that many foods that come as a single portion contain multiple servings.
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Serving size is the amount listed on a food package’s Nutrition Facts Label. The nutrition values on the label are for one serving size, as suggested by the food manufacturer. The Nutrition Facts Label and ingredients list on food packages can help you make informed choices about your diet.
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FRUITS AND VEGETABLES
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Fruits and vegetables are an excellent source of vitamins and minerals.
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Eat 7-10 servings of fruits and vegetables per day.
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Choose dark green and orange vegetables and orange fruit more often.
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Eat at least one dark green and one orange vegetable each day.
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For more fibre, use fresh fruit and vegetables in place of juices.
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Choose (example of 1 serving):
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125ml (½ cup) fresh or frozen vegetables
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250ml (1 cup) salad
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1 piece of fresh fruit (the size of a tennis ball)
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½ cup mixed fruit
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125ml (½ cup) unsweetened fruit
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Choose less often:
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Buttered, creamed, or deep-fried vegetables
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Brine-cured or pickled vegetables like sauerkraut
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Unsweetened fruit juice
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V8 juice
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Canned fruits in heavy syrup
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Coconut and coconut milk
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DAIRY AND ALTERNATIVES
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Milk products are an excellent source of calcium and vitamin D.
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Eat 2-3 servings per day.
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Try fortified, unsweetened plant-based beverages if you do not drink milk.
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Choose (example of 1 serving):
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250 ml (1 cup) skim or 1% milk
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250 ml (1 cup) calcium-fortified unsweetened plant-based beverage
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¼ cup skim milk powder
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175 g (3/4 cup) fat-free yogurt
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Choose less often:
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Whole milk, 2% milk, goat milk, regular cream, light cream, sour cream, and whipping cream
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Evaporated whole milk and condensed milk
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Yogurt with a M.F. content greater than 2%
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Regular ice-cream
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Non-dairy substitutes made with coconut oil or hydrogenated oil, such as coconut milk or cream.
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FATS AND OILS
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Fats are a valuable source of essential fatty acids and vitamins.
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Choose 6-9 servings each day.
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Limit the amount of saturated and trans-fat in your diet.
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Unsaturated fats are ‘healthy fats.’ Examples of unsaturated fats include olive, canola, and avocado oil.
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Many commercial and processed foods contain hidden fat. Choose these foods less often.
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Choose (example of 1 serving):
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5 ml (1 tsp) of unsaturated fats like canola, olive, and avocado oils
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5 ml (1 tsp) margarine that is soft tub, non-hydrogenated, low in saturated fat OR 10 ml (2 tsp) light margarine
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15 ml (1 tbsp) salad dressing made with recommended oils OR 30 ml (2 tbsp) calorie reduced salad dressings
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2 tsp (10 ml) nut butter such as peanut butter or almond butter
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Raw, dry roasted, or in-the-shell nuts (for example: 4 walnut halves, 8 almonds)
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1/6 medium avocado
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7.5 ml (1/2 tbsp) regular mayonnaise and mayonnaise type dressings OR 15 ml (1 tbsp.) light regular mayonnaise and mayonnaise type dressings
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Choose less often:
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Butter, hard margarine, lard, suet, hydrogenated oils, palm oil, coconut oil
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Salad dressing containing cream cheese and/or bacon
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Peanut butter made with hydrogenated oil
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Nuts that are roasted in hydrogenated oils, salted, and/or chocolate covered.
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GRAIN PRODUCTS
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Grain products are a source of carbohydrates and dietary fibre.
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Eat 6-8 servings per day.
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Breads can be high in sodium. Please read the Nutritional Facts table to ensure it is a low sodium choice.
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Make at least half of your grain products whole grain each day.
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Eat a variety of whole grains such as barley, brown rice, oats, and whole grain breads.
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Choose (example of 1 serving):
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1 slice of bread, preferably whole grain
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½ whole-wheat pita
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¼ whole-wheat bagel
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½ chapatti or roti
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½ matza
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½ tortilla
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