From the Heart and Stroke Foundation

Managing your weight doesnt have to mean altering your life dramatically. Take small steps, aim modestly and realistically, and then build from there. A small, steady weight loss of a pound a week is much easier to attain and healthier for your heart than a larger drop. Research also shows that youll be much more likely to keep it off.

What to eat

  • Add vegetables and fruit to your meals and snacks, aiming for 5 to 10 servings a day, as recommended by Canadas Food Guide to Healthy Eating.
  • Switch to whole-grain breads and cereals whenever possible to help you feel full.
  • Avoid fried foods they are high in unhealthy fat and calories.
  • Aim for a wide variety of healthy foods from colourful red peppers and dark green leafy lettuce to beans and nuts to gain a variety of essential nutrients.
  • Read the Nutrition Facts table on all food labels to assess the amount of calories, saturated fats, trans-fats, sugar and salt a product may contain.
  • Look for the Heart&Stroke Health Check symbol on food packages. Health Check is the Foundations food program based on Canadas Food Guide to Healthy Eating to help Canadians make wise food choices at the grocery store.

What to drink

  • Drink lots of water throughout the day
  • Choose lower fat milk (skim, 1%)
  • Avoid pop, sugary drinks and alcohol

How much to eat

  • Make portions a reasonable size avoid supersized portions and second helpings
  • Use smaller plates, bowls and cups
  • Fill of the plate with vegetables, fruit and whole grains, with meat or alternatives

When to eat

  • Eat three meals and two snacks a day, at regularly spaced intervals
  • Make sure you eat breakfast. People who eat breakfast tend to maintain a healthy weight.

How to eat

  • Eat slowly, enjoying the flavours and textures
  • Make mealtime a social activity with family and friends, which may prevent bingeing
  • Avoid unconscious eating at your desk, in your car or in front of the TV

Be physically active

Just 30 to 60 minutes a day of moderate activity, such as a brisk walk, most days of the week not only helps you lose weight but is also a key factor in keeping it off over the long term.

Heart and Stroke Foundation


Your use of the information in this article is subject to the Heart and Stroke Foundation Terms and Conditions of Use and therefore you agree to be bound by the implied terms and conditions in each of the following statements.

This article has been independently researched, written and reviewed by the Heart and Stroke Foundation and is based on scientific evidence. The information is for reference and education only. This web article is not intended to be a substitute for a physician'‘s advice, diagnosis or treatment. You should consult your physician for specific information on personal health matters. The Heart and Stroke Foundation assumes no responsibility or liability arising from any error in, or omission of, information or from the use of any information or advice contained within this article.

™ - All trademarks, service marks, logos and articles are owned by and are the exclusive property of the Heart and Stroke Foundation of Canada ("HSFC") and authorized use is only granted under license. Such trademarks, service marks, logos and articles may not be reproduced, copied, imitated or used, in whole or in part, without the prior written consent of HSFC.

© - 2008. Reproduced with permission of the Heart and Stroke Foundation of Canada