Dietitians of Canada

Regular Eating

Heart Healthy Eating

Breakfast

Breakfast

Granola cereal

2% milk

Store-bought blueberry muffin

Butter

Orange juice

Coffee

Cream

Sugar

125 mL (½ cup)

125 mL (½ cup)

1

5 mL (1 tsp)

250 mL (1 cup)

250 mL (1 cup)

15 mL (1 Tbsp)

15 mL (1 Tbsp)

Oatbran® cereal

Bran buds

1 % milk

Whole wheat toast

Margarine (nonhydrogenated)

Orange

Coffee

2 % milk

Sugar

175 mL (¾ cup)

30 mL (2 Tbsp)

125 mL (½ cup)

1 slice (35 g)

5 mL (1 tsp)

1

250 mL (1 cup)

15 mL (1 Tbsp)

5 mL (1 tsp)

Snack

Snack

Chocolate-glazed donut

Coffee

Cream

Sugar

1

250 mL (1 cup)

15 mL (1 Tbsp)

15 mL (1 Tbsp)

Mixed fruit (e.g. blueberries, strawberries, peach)

Low fat yogurt

Coffee

2% milk

Sugar

125 mL (½ cup)

175 mL (¾ cup)

250 mL (1 cup)

15 mL (1 Tbsp)

5 mL (1 tsp)

Lunch

Lunch

Loaded hamburger with cheese and mayonnaise

French fries

Milkshake

1

40

375 mL (12 oz)

Grilled chicken sandwich on whole grain bun

Side salad

Oil & vinegar dressing

1 % milk

1

250 mL (1 cup)

15 mL (1 Tbsp)

250 mL (1 cup)

Snack

Snack

Store-bought sandwich cookies

2

Nuts

60 mL (¼ cup)

Supper

Supper

Fettuccini

Alfredo sauce

T-bone steak

Caesar salad

Garlic toast

Apple pie

Ice cream

500 mL (2 cups)

125 mL (½ cup)

180 g (6 oz)

250 mL (1 cup)

1 slice (35 g)

1 slice

125 mL (½ cup)

Angel hair pasta

Tomato sauce

Stir fried vegetables

with a small amount

of vegetable oil

Grilled sirloin steak

Small whole grain dinner roll

Margarine (nonhydrogenated)

Baked apple with

cinnamon

Frozen yogurt

250 mL (1 cup)

125 mL (½ cup)

250 mL (1 cup)

75 g (2 ½ oz)

1

5 mL (1 tsp)

1

125 mL (½ cup)

Calories

(kcal)

Carbohydrate

(g)

Protein

(g)

Fat

(g)

Cholesterol

(mg)

Fibre

(g)

Saturated

fat (g)

Regular

4500

557

146

190

358

14

69

Heart

Healthy

2214

289

107

70

195

29

17