Fruits and Vegetables (5+ servings/day)

• Plain frozen vegetables and low sodium canned vegetables are good alternatives to fresh vegetables.
• Choose dark green and yellow-orange vegetables.
• Fruit canned in juice is a good alternative to fresh fruits.
• Dried fruit is another choice that travels well.
• Look for produce on sale or in-season.
• Choose fruit instead of fruit juice more often.
• Choose 100% fruit juice instead of fruit “drinks” or “beverages”.
• Pop and iced teas both have carbohydrates, but no vitamins or fibre.
• Diet pop has no carbohydrate or vitamins and is artificially sweetened.

Grain Products (5+ servings daily)

• On bread labels, check the ingredient list for the words “whole wheat” or “whole grain”.
• Check the Nutrition Facts to see if there is >3g fibre per serving.
• Limit nutrient-poor products like croissants, muffins, doughnuts, and cakes.
• Store extra breads in the freezer for freshness.
• Good brands include Healthy Way and Silver Hills Bakery.
• Crackers – Best Bites have at least 2g fibre/30g serving and have the words “whole grain” in the ingredient list.
• Avoid crackers with trans fats or “hydrogenated” oils or “shortening” in the ingredient list.
• Crackers should not leave a greasy film on your fingers.
• Good choices: Wasa, Ryvita, Triscuits, Melba Toast, corn, and rice cakes.
• On cereal boxes, check the label for at least 3g of fibre per serving and less than 3g of fat per serving
• Mix high fibre cereals (>6g fibre/serving) with other cereals.
• Choose whole wheat pasta, brown rice, and wild rice for more fibre
• Bars – Check the label for <3g fat per bar, for example – Nature Valley and Nutrigrain.
• Graham crackers, fig & fruit bars, sesame snaps are high carb, low fat choices.
• Limit high fat snacks such as chips, cheezies and party mixes.
• Baked taco chips, baked potato chips, and pretzels are acceptable alternates.
• Chocolate bars are high in fat and sugar and contain no vitamins.
• Candies are low in fat and high in carbs, but do not provide vitamins, minerals or fibre.

 Meat and Alternatives (2-4 servings daily)

• Choose lean cuts – round steak, sirloin tip, ham, and pork loin chops.
• Remove skin from chicken, try ground turkey instead of beef.
• Fresh or frozen fish fillets, frozen pre-cooked shrimp, and tuna are options.
• Stir fry, bake, broil or grill your meats.
• Buy lean deli meats such as ham, roast beef, roast chicken and turkey, buy 100-200g at a time, this will make 3-4 sandwiches.
• Buy value packs and freeze single portions in Ziplock bags; add barbeque sauce and then defrost overnight and let marinate all day.
• Eggs can be used for quick meals. Born 3 Eggs provide omega 3 fats.
• Beans and lentils are low in fat, great source of fibre, and also provide carbs.
• Peanut butter, nuts, and seeds are high in healthy fats, use in moderation.

Milk and Alternates (3-6 servings)

• Look for the % milk fat (MF) on the label and choose products with less than 2% MF.
• When buying cheese, look for less than 22% MF; try partly skimmed mozzarella.
• Buy non fat sour cream and “light” ice cream.
• Calcium-fortified orange juice instead of milk provides calcium and carbs.
• Check the labels of soy beverages to ensure they are fortified with calcium and vitamin D.

Fats and Oils (use in moderation)

• All fats and oils are high in calories e.g. 1 tsp of oil = 36 cal versus 1 tsp sugar = 16 calories.
• Buy non-hydrogenated margarine.
• Beware of products that say “no cholesterol” this does not mean low fat.
• Use vegetable oils, avocado, olives, and nuts & seeds as main sources of fat.
• Choose light salad dressings or make your own with vinegar, canola oil, salt and pepper.

Convenience Foods  (limit use)

• Frozen dinners: There are many “light” entrees which are low in fat, check the labels for < 15% DV for fat or < 3g fat per 100 cal. Likely need to add milk, vegetables or grains. Expensive for what you get.
• Frozen pies, pizzas, and pockets are generally “sometimes” meal choices.
• Choose low sodium soups, sauces, and other products when possible.
• Tomato based sauces are lower in fat than cream sauces.

In the Cupboard

BREAD: Tips – Read label for "whole wheat" or "whole sprouted wheat" and >3gm fiber per slice

• bread
• pita bread
• dinner rolls
• bagels
• tortillas

CEREALS Tip: Read label for < 2g fat, < 10 grams sugar & > 4g fibre per serving.

• Cold, ready to eat
• Quick rolled oats
• Cream of wheat

GRAINS

• Brown rice
• Whole wheat pasta
• Whole wheat flour
• Oat bran (put on cereal)
• Couscous

CANNED FISH & POULTRY

• Tuna
• Salmon
• Clams
• Chicken
• Crab
• Shrimp

CANNED BEANS & LENTILS Tip: Rinse beans under water before eating.

• Baked beans
• Chili
• Chickpeas
• Black beans
• Kidney beans
• Lentil soup

CANNED FRUITS & VEGETABLES Tip: Read label for no added salt. Choose fruits packed in juice.

• Pears, peaches, pineapple, orange sections
• Fruit energybars
• Dried fruit (raisins, dates, cranberries, apricots)
• Peas, beans
• Tomatoes, mushrooms
• Corn

FRESH VEGETABLES Tip: Store in a dark cool place.

• Potatoes
• Onions
• Garlic

SNACK FOODS Tip: Look for a short, easy to read ingredient list.

• Natural popcorn
• Baked taco chips
• Wasa Crispbread
• Roasted soy nuts
• Corn or rice cakes
• Ryvita

OTHER FOODS Tip: Choose low sodium soups and sauces.

• Pasta sauce
• Natural peanut butter or almond butter
• Jam, jelly, marmalade, honey, sugar
• Vegetable & meat soups
• Soy sauce
• Dried basil, oregano, cumin, thyme
• Salsa
• Balsamic vinegar
• Pepper, hot sauce

 On the Counter Tip: Always keep fruit on the counter. Just wash and eat!

• Bananas
• Melons
• Apples
• Tomatoes
• Mangos
• Nectarines
• Pears
• Oranges 

In the Fridge

DAIRY Tip: Choose 1% or skim milk, look at the % M.F./B.F. (milk or butter fat) on labels.

• Dairy or soy milk
• Parmesan
• < 2% M.F. yogurt
• < 25% M.F. cheese (light)
• 1% cottage cheese
• Light sour cream
• Eggs Tip: Buy eggs high in omega-3 fatty acids. Whole, fresh – Born 3 eggs, Omega Pro egg whites

Fats

• Non-hydrogenated margarine
• Light vinaigrette salad dressing
• Oil – canola, olive, soybean, flaxseed
• Canned olives
• Avocado
• Nuts and seeds

Deli Meats & Meat Alternatives

• Roast chicken
• Roast turkey
• Ham slices
• Firm/soft tofu
• Veggie ground round
• Hummus
• Bean salad
• Soy burgers

FRESH FRUITS & VEGETABLES Tip: Buy enough fruit and vegetables for at least 5 servings per day. Take into account any frozen or canned products you have stocked.

• Berries
• Kiwi
• Grapes
• Pears
• Apples
• Celery
• Mushrooms
• Broccoli
• Spinach
• Snow peas
• Sweet peppers
• Baby carrots
• Romaine lettuce
• 100% real fruit juice
• Bagged salad
• Pre-chopped stir fry veggies

In the Freezer

Fruits & Vegetables Tip: Buy small-medium bags to avoid freezer burn.

• Berries
• Peas
• Carrots
• Corn
• Mixed vegetables
• Beans

Bread Tip: Read label for “whole wheat” or “whole sprouted wheat” and  > 3g  fibre per slice.

• Bread
• Soft tortillas
• Pita bread
• English muffins

Meat & Alternates Tip: Buy small portions or value-packs and separate into Ziploc freezer bags as smaller portions. One serving = 50-100 grams or palm size.

• Salmon or tuna fillet
• Pork chops
• Veggie dogs
• Chicken breasts
• Fish (sole, bass, snapper)
• Pre-cooked shrimp
• Lean, round
  steak

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