Heart&Stroke Health Check^TM Program

To get more fibre:

• Use whole-grain breads, pasta, rice, flour where possible.
• Make sure you have at least one serving of vegetables or fruit per portion of the recipe.
• Beans or legumes are a great source of fibre.

For more tips on fibre click here.

To limit the amount of saturated and trans fats and get more healthy fats like polyunsaturated and monounsaturated fats:

• Use milk products with 2% MF or less
• Use lower fat cheeses (20% MF or less).
• For meat, remove the visible fat before you cook the meat.
• Poultry should be cooked and served without the skin.
• Keep the amount of vegetable oil for cooking or sautéing low.
• Use soft, non-hydrogenated margarines instead of butter.
• Nuts (almonds, walnuts) and seeds are nutritious but they are high in calories and fats - limit the serving size to no more than 30g per serving of the recipe

For more tips on fat click here.

To get less sodium:

• When using canned variety of beans or legumes make sure you rinse them before adding to the recipe.
• Use unsalted or reduced-sodium broths, homemade or store bought. 
• Use reduced sodium soy sauce or dilute regular soy sauce with 50% water.
• Salt can be replaced with herbs or spices in most recipes.
• When cooking pasta, skip the salt in the cooking water.

For more tips on sodium click here.