Canada's Food Guide

Eat a variety of foods from each group every day.

Milk & Milk Products

(2-3 servings a day)

Some examples of one serving:

• 1 c. skim, 1% milk
• 3/4 c. low-fat yogurt
• 1 - 2 ozs. skim milk cheese
• 1/2 c. low fat cottage cheese
  
  

Meat, Fish, Poultry & Alternatives

(2 servings a day)

Some examples of one serving:

• 2 - 3 ozs. lean meat, fish or poultry
• 1 tbsp. peanut butter (use in moderation)
• 1 c. dried peas, beans or lentils
• 1 - 2 eggs (maximum 3 eggs per week)
  
  

Breads & Cereals

(5 - 12 servings a day - emphasize whole grain)

Some examples of one serving:

• 1 slice bread
• 3/4 c. dry cereal
• ½ c. cooked cereal
• 1 roll or muffin
• ½ c. rice, macaroni, noodles
• ½ hamburger bun
  
  

Fruits & Vegetables

(5-10 servings a day - at least 2 vegetables)

Some examples of one serving:

• ½ c. juice
• ½ c. fruits or vegetables
• 1 medium-sized carrot, potato, peach, apple, orange or banana
• 1 c. tossed salad

Registered Dietitians in the Region

Geraldton/Longlac
Geraldton District Clinic
Box 760
Geraldton, ON   P0T 1M0
Phone: (807) 854-1862

Marathon and Manitouwadge
Wilson Memorial General Hospital
P.O. Bag W
Marathon, ON   POT 2E0
Phone: (807) 229-8990
Fax: (807) 229-1721

Nipigon
Nipigon Memorial Hospital - none
(Consulting Dietitian comes in from Thunder Bay for diabetes education; employee of St. Joseph's Care Group)

Terrace Bay/Schreiber
The McCausland Hospital
2 Cartier Drive
Terrace Bay, ON   POT 2W0
Phone: (807) 825-3273 ext. 191
Fax: (807) 825-9623

Dryden
Dryden District General Hospital
58 Goodall Street
Dryden, ON   P8N 2Z6
Phone: (807) 223-8256

Kenora
Lake of the Woods District Hospital
21 Sylvan Street West
Kenora, ON   P9N 3W7
Inpatient Dietitian
Phone: (807) 468-9861 ext. 431
Outpatient Dietitian
Phone: (807) 468-9861 ext. 364

Fort Frances
LaVerendrye Hospital
110 Victoria Avenue
Fort Frances, ON   P9A 2B7
Out & In-patients, Home Care
Phone: (807) 274-3266

Red Lake
Margaret Cocheneur Memorial Hospital
PO Box 5005
Red Lake, ON   P0V 2M0
Phone: (807) 727-2231 ext. 368

Sioux Lookout
Sioux Lookout Zone Hospital
5 Avenue South
Sioux Lookout, ON P8T 1B4
(807) 737-3030 ext. 2104

Atikokan - none (consulting dietitian comes in from Thunder Bay for diabetes education)

Fats found in Foods

Your doctor will probably recommend reducing the total amount of fat in your diet. This means cutting down on foods high in cholesterol and saturated fat. Using small amounts of unsaturated fats in place of saturated fats is recommended. These fats are explained below.

Saturated Fat and Trans Fatty Acids

When eaten, this type of fat will raise blood cholesterol levels. Examples:

• butter, lard, meat fat, poultry skin
• whole milk dairy products (ie. Homo milk, regular cheese, ice cream)
• palm oil, coconut oil, cocoa butter (milk chocolate)
• hydrogenated vegetable oil or peanut butter, deep fried foods, snack foods (potato chips, commercial baked goods)

Eating less saturated fat will help to lower blood cholesterol level.

Unsaturated Fats

These fats help to lower blood cholesterol levels, but should still be used in moderation or sparingly. Examples:

• Monounsaturated Fats - olive oil, canola oil, peanut oil, non-hydrogenated peanut butter (ie. fresh ground or "old-fashioned")
   
• Polyunsaturated Fats   - some liquid vegetable oils (ie. Safflower, sunflower, soybean, sesame seed, corn oil), most nuts and seeds (in small amounts), most fish (salmon, trout, cod, mackerel, tuna, bluefish), certain soft tub margarines

If any unsaturated oil has been hydrogenated, it will raise blood cholesterol levels. Check the label.

Food Cholesterol

This fat is found only in animal products. Foods high in cholesterol include: egg yolks, organ meats (liver, kidney and heart), whole milk dairy products and some shellfish. Eating too many of these foods can increase blood cholesterol levels.

To Reduce Your Total Fat

• Use low fat dairy products such as skim milk, 1% milk; low fat yogurt and cottage cheese (1% or skim milk); skim or part skim milk cheese.
• Limit eggs to two whole eggs a week. The egg white alone or an egg substitute may be used instead.
• Limit your intake of lean meat to six to eight ounces per day.
• Trim all fat from meat and skin from poultry.
• Use a rack to cook meat to drain off excess fat.
• Instead of frying try roasting, steaming, baking, barbequing, or grilling meat/fish/poultry.
• Beans, peas, and lentils can be used as protein instead of meat.
• Cut down on processed meats such as salami, weiners, sausage, bologna, corned beef, and luncheon meats.
• Try fresh fruit or sherbert for dessert instead of rich pastries, donuts, or pies.
• Refrigerate soups and stews. The fat rises to the top and can be easily skimmed off before serving.
• Avoid gravies, sauces, and creamed soups.
• Cut down on mayonnaise and mayonnaise-like salad dressings. Use low-fat or fat-free dressings instead.
• Reduce the amount of fat used when cooking to about 1 tsp. Instead try broth, a little wine, water, or a non-stick pan.
• Use a non-hydrogenated margarine to replace butter. Use fats sparingly.

Fibre

Fibre is found only in plant foods. Certain types of fibre have been shown to lower blood cholesterol levels.


Good sources of fibre include:

• whole grains (oat bran, oatmeal, wheat bran, shredded wheat, whole wheat breads and buns)
• fresh or frozen vegetables
• fresh and dried fruits
• legumes (beans, peas, lentils)
  
  

Try to include several high fibre food choices in your diet daily.

Suggestions for Reducing the Salt/Sodium in Your Diet

Your doctor may recommend that you reduce the salt/sodium in your diet. Salt/sodium tends to cause your body to hold extra fluids which makes your heart work harder. Salt is sodium chloride. When reading labels watch out for either word.

Check with your doctor or dietitian to find out if you need to be reducing the salt in your diet.

To Reduce Your Salt/Sodium Intake

• Don't use the salt shaker at the table. Try a spice mixture (ie. Mrs. Dash®) instead.
• Limit salty snack, convenience, and processed foods.
• Use salt substitutes only if approved by your doctor.
• Read food labels carefully. If salt or sodium is listed as one of the first three ingredients try another brand or use something else. Also consider the number of times sodium is mentioned on one label. Sodium may appear in other words such as Monosodium Glutamate (MSG), sodium propionate, sodium bicarbonate. It is still all sodium.
• Try not to add salt while cooking. Flavour foods using herbs and spices (see next page for ideas).

Recommended Cookbooks for Heart Healthy Eating

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