Your Heart Healthy Nutrition Check-Up

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Your Heart Healthy Nutrition Check-Up

Your Heart Healthy Nutrition Check-Up

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Eating less fat and the right type of fat

Eating less fat and the right type of fat

1. I eat fish, skinlesspoultry, tofu or lean cuts of meat (e.g. inside round beef steak, beef flank steak, pork tenderloin, veal loin chop) instead of fatty cuts of meat (e.g. pork ribs, T-bone steak, sausage, bacon).

Usually

Sometimes

Rarely or Never

2. I avoid eating fried foods such as doughnuts and french fries.

Usually

Sometimes

Rarely or Never

3. I choose lower fat versions of milk, yogurt, cheese and fortified soy beverage.

Usually

Sometimes

Rarely or Never

4. I use non-hydrogenated, trans-free margarine instead of butter.

Usually

Sometimes

Rarely or Never

Reducing salt and sodium

5. I try to eat less salt and choose lower sodium versions of foods.

Usually

Sometimes

Rarely or Never

Getting enough fibre

6. I eat a high-fibre breakfast cereal that contains at least four grams of fibre per serving.

Usually

Sometimes

Rarely or Never

7. I eat meat alternatives such as beans, lentils and tofu.

Usually

Sometimes

Rarely or Never

Eating enough vegetables and fruit

8. I eat at least seven servings of vegetables and fruit every day.

Usually

Sometimes

Rarely or Never

Watching calories

9. I limit eating out or eating at fast-food restaurants.

Usually

Sometimes

Rarely or Never

10. I avoid eating high-calorie snacks and desserts such as cookies, pastries and ice cream.

Usually

Sometimes

Rarely or Never

How did you do?

If most of your answers were "Usually," then you're on the right track to heart healthy eating. Keep up the good work!

If most of your answers were "Sometimes" or "Rarely or Never," jot down three realistic things you can do to improve your eating habits. For example, if you rarely eat beans, try our delicious, fibre-filled Vegetarian Chili recipe.

If you have trouble getting at least seven servings of vegetables and fruit every day, try snacking on a pear in the morning and enjoy some steamed veggies with dinner. If you never choose lower sodium versions of foods, start reading food labels at the grocery store. Compare different products and choose the one with the lowest % Daily Value (DV) for sodium.

In a few months, try the quiz again and see how your eating habits have changed!

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