Oils and Fats

FRUITS AND VEGETABLES

 

Categories of Heart Mark Products

GRAIN PRODUCTS

FRUITS AND VEGETABLES

MEATS AND ALTENATIVES

LEGUMES, NUTS AND SEEDS

VEGETARIAN PRODUCTS

MILK AND DAIRY PRODUCTS

FATS, OILS and RELATED PRODUCTS

 

 

Fresh Fruits & Vegetables
Fresh fruits & vegetables are easy, portable choices. Whenever you leave the house, get into the habit of stashing a fresh snack in your purse or backpack; think: apple, orange, banana, grapes or carrots.
Look for Seasonal Choices: Your heart-healthy recipes will taste even better with produce that’s in season.

  • Delicious uses:
    • Always top sandwiches with extra vegetables.
    • Serve cut-up veggies with hummus or a ”light” dip for a healthy snack.
    • Serve a colourful fruit salad for dessert.
    • Add pureed fruits and veggies to sauces, smoothies, soups and more for a boost of flavour and nutrients.

Canned Fruits & Vegetables
Canned fruits and veggies are convenient to have in your pantry for times you can’t get to the store; they can even be kept at work (with a can opener) for an afternoon snack. Since they don’t expire quickly, you won’t waste money when buying canned veggies – which sometimes happens with fresh produce that goes bad.

  • Watch for sodium: Sodium is usually added to canned foods to preserve them. Look for low-sodium, reduced-sodium or no-salt-added labeled foods. Compare the sodium content on the Nutrition Facts label and choose the product with the lowest amount. Drain and rinse canned veggies to reduce sodium even more.
     
  • Watch for added sugar: Look for fruit that’s canned in water, its own juice, or light syrup (drain and rinse).
     
  • Delicious uses:
    • Add drained cans of corn, tomatoes and pinto beans or any other vegetable to low-sodium chicken broth for a super-fast and filling vegetable soup.
    • Use a blender, food processor or a fork to smash drained and rinsed garbanzo beans, northern beans, or any beans into a bean dip for baby carrots; add a little lemon juice and garlic powder for some zip.
    • Serve canned fruit as a dessert topped with low-fat, no sugar-added yogurt; or top whole grain cereal with canned fruit.
       

Frozen Fruits & Vegetables
These are picked at the peak of ripeness and then flash frozen to preserve optimal nutrition. They last for several months in the freezer and can be a very economical choice.

  • Watch for Sodium: Compare the sodium content on the Nutrition Facts label and choose the product with the lowest amount. Sauces and seasonings can contain excess salt and add calories.
     
  • Watch for added sugar: Choose 100% frozen fruits without added sugars.
     
  • Delicious uses:
    • When you boil pasta, throw in some frozen veggies at the end of the cooking time for added nutrients and variety.
    • Whip up a smoothie of frozen fruit, non-fat or low-fat milk and yoghurt.
    • Mix frozen berries into baked goods and oatmeal.