Canola Oil. Good for Every Body!

Eat Well and Be Well A Weekly Plan for Nutritious and Delicious Family Meals Canola Oil. Good for Every Body! Having a nutritious diet and exercising are two of the most important things you and your family can do for your health.

TOP 10 RULES FOR HEALTHY LIVING 1. Variety is the spice (and health) of life. Encourage your family to enjoy a variety of foods from the four food groups: vegetables and fruit, whole-grain products, low-fat milk and alternatives, and lean meat and alternatives. Choose the healthiest options available. Recommended Number of Servings per Day Children Teens Adults 2-3 4-8 9-13 14-18 Years 19-50 Years 51+ Years Boys and Girls Females Males Females Males Females Males Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7 Grain Products 3 4 6 6 7 6-7 8 6 7 Milk and Alternatives 2 2 3-4 3-4 3-4 2 2 3 3 Meat and Alternatives 1 1 1-2 2 3 2 3 2 3 The eating pattern also includes a small amount (30 to 45 ml or about 2 to 3 tablespoons) of unsaturated fat each day. 2. Bulk up on produce and whole grains. Get your family to enjoy vegetables, fruits and whole grain, high-fibre products! Sources of fibre are 100% whole grains, such as oatmeal and brown rice (look for products with 2 grams or more of fibre per serving), and fresh produce, especially with peels. Select dark green and orange vegetables like broccoli and carrots because they are loaded with nutrients. Opt for whole grains whenever possible. 3. Trim bad fats and eat good ones. Choose foods that are lower in fat, especially saturated and trans fats. Trim all visible fat from meat and take the skin off poultry and fish. Instead of frying, try baking, broiling, grilling, roasting or poaching. To get healthy unsaturated fats in your family s diet, consume vegetable oils that are low in saturated fat, trans fat-free margarines, nuts and seeds. DIETARY FAT Canola oil Safflower oil Flaxseed oil Sunflower oil Corn oil Olive oil Soybean oil Peanut oil Cottonseed oil Lard Palm oil Butter Coconut oil 7 8 9 12 13 15 15 19 27 43 51 68 91 21 11 14 1 16 71 57 9 1 54 33 54 SATURATED FAT Comparison of Dietary Fats 9 POLYUNSATURATED FAT linoleic acid (an omega-6 fatty acid) * 1 10 * 1 3 1 alpha-linolenic acid (an omega-3 fatty acid) 8 57 * 1 61 77 18 16 29 75 23 48 19 47 39 28 2 7 SOURCE: POS PILOT PLANT CORPORATION MONOUNSATURATED FAT oleic acid (an omega-9 fatty acid) * Trace Fatty acid content normalized to 100% The colors in this chart show the percentages of fatty acids that make up common oils and solid fats. Red represents saturated fat, blue and orange polyunsaturated fats, and yellow monounsaturated fat.

4. Go fish. Eat at least two servings of fish each week. Fish are good sources of protein and omega-3 fats, which may reduce the risk of heart disease. Char, herring, mackerel, rainbow trout, salmon, tuna and sardines are especially high in omega-3 fats. 5. Plant meat and milk alternatives in your kitchen. Enjoy meat alternatives such as beans, lentils and soy foods like edamame (baby soybeans) and tempeh often as they are low in saturated fat and high in fibre, protein and nutrients. Also, consider milk alternatives like fortified soy beverage. 6. Throw salt over your shoulder. Tell your family to pass on adding salt to food to help keep blood pressure in check. Season food instead with fresh or dried herbs and seasonings, such as chiles, ginger, oregano, basil, cilantro, onions and garlic. The Heart and Stroke Foundation suggests that Canadians consume no more than 2,300 mg of sodium (1 tsp of salt) per day, whether it comes from a shaker or processed and packaged foods. 7. Downsize and right-size. Help your family maintain or achieve healthy weight by being mindful of servings and portion sizes and the number of calories consumed daily. Half of each dinner plate should be filled with colourful vegetables, one quarter with whole grains and the rest with lean protein. Visit www.heartandstroke.ca for examples of average serving sizes. 8. Watch alcohol, caffeine and added sugar intake. Limit foods and beverages that are high in calories and low in nutrients, including alcohol, sweetened beverages, desserts and candy. Choose water and low-fat milk often as beverages. 9. Move and sweat. Get your family to engage in regular physical activity in order to achieve and maintain healthy weight. Parents should strive to be active for 30 to 60 minutes a day and for children and youth, at least 90 minutes daily. 10. Smell and dream of the roses. Help your family minimize stress and make sure everyone gets adequate rest. Discourage smoking as it, along with exposure to second-hand smoke, increases the risk of heart disease and stroke. Buy food products that have the Heart & Stroke Health Check symbol on their labels. This symbol means that the foods meet the specific nutrient criteria developed by the Health Check program based on the recommendations in Canada s Food Guide.

A Week of Healthy Meals Underlined recipes are included in this brochure. Recipes with an asterisk are available at www.canolainfo.org. SUNDAY You want to take advantage of being able to spend time with your kids while preparing for the week ahead. Why not bring them along to the grocery store and let them cook with you? It s a great way to teach them about measuring, reading recipes, choosing healthy ingredients and why certain foods are good for them. At a minimum, enlist your children s help preparing batter for muffins to eat throughout the week (see Monday recipe). Brunch: Snack: Dinner: Scrambled eggs on whole wheat English muffins with reduced-fat cheddar cheese served with Roasted Tomatoes* and fruit salad. Pre-cut veggies. Joan s Crock Pot Roast, microwaved sweet potatoes, Roasted Broccoli* and Paint the Town Red Salad* with homemade vinaigrette. MONDAY You have a busy day ahead with work, followed by getting the kids to sports practice and dance lessons. Today is perfect for leftovers and an easy-to-make lunch. For breakfast, simply pop pre-mixed batter in muffin tins into the oven for a fresh-baked touch. Breakfast: Pecan Pumpkin Bran Muffins with fresh fruit. Lunch: Tuna salad sandwiches made with canola mayonnaise on whole grain bread with carrot sticks. Snack: Unsalted nuts. Dinner: Leftover crock pot beef in whole grain wrap with leftover vinaigrette and vegetables. TUESDAY Tonight is family swim night at your local recreation centre. Prepare salmon before heading to the centre and cook upon return. Eat dinner a little later so everyone can get in an hour of physical activity. Breakfast: Whole-grain toast with natural peanut butter, bananas and honey. Lunch: Turkey sandwich on whole grain bread with lettuce, tomato and canola mayonnaise served with fresh fruit or pre-cut veggies. Snack: Piece of fruit or leftover bran muffins. Dinner: Orange-Glazed Salmon Over Sautéed Spinach with quick-cooking barley.

WEDNESDAY Your family has a weekly activity night and each person gets to take turns deciding on the activity. Tonight is your husband s turn. He wants to run, so the kids jump on their bikes to keep up. A light meal afterwards is perfect followed by a good night s sleep! Breakfast: Berry-Good-for-You-Smoothies. Lunch: Lean ham and reduced-fat Swiss cheese sandwiches on rye bread with fresh fruit. Snack: Low-fat yogurt with fruit and granola. Dinner: Grilled chicken breasts with roasted vegetables and brown rice (roast extra veggies for Thursday night s dinner and cook extra chicken for Friday as well). THURSDAY You have an early morning meeting, your son has a baseball game after school and your daughter is performing in a concert later that night. Quickly throw together soup and simmer for 30 minutes before eating or all day in a crock pot. Hearty minestrone will allow you and your family to eat healthfully whenever you can. Breakfast: Whole grain bagel with low-fat cream cheese. Lunch: Hummus and veggie wrap or sandwich. Snack: Ants on a log (celery spread with natural peanut butter and topped with raisins). Dinner: Roasted Vegetable Minestrone with Sweet Potato Biscuits*. FRIDAY Your busy week is winding down, so take time for a sit-down breakfast. Then have some fun with the family later by turning dinner into a Mexican fiesta! Using fish instead of beef in tacos is a healthy, tasty alternative. Breakfast: Oatmeal (lower sugar instant oatmeal if in a rush) with fresh fruit. Lunch: Greek chicken pita pockets (leftover chicken, cucumbers, tomatoes and Greek vinaigrette in whole grain pita bread) with fresh fruit. Snack: Granola bars. Dinner: Grilled Fish Tacos* and Cucumber and Black Bean Salsa Salad. Apple Crisp* for dessert. SATURDAY You get to sleep in today and rest up for your children s slumber party at your house. Treat your family to a healthy, fun breakfast and have the kids make their own pancakes! When their friends arrive later, get them all in the kitchen to assemble nutritious pizzas. Homemade popcorn is perfect for late-night movies. Brunch: Snack: Dinner: Whole-grain pancakes with low-sugar syrup and fresh fruit. Apple and orange slices. Make-your-own Grilled Mexican Chicken Pizzas.

Nutritional analysis per serving: Calories 310 Fat 10 g Saturated Fat 3 g Cholesterol 85 mg Sodium 160 mg Carbohydrates 6 g Fibre 0 g Protein 46 g Joan s Slow Cooker Beef After simmering all day, this lean cut of beef is so tender it melts in your mouth. Given the number of serving sizes, your family can enjoy leftovers the next day. Double the amount of side dishes (sweet potatoes and broccoli) to allow for leftovers as well. 4 lbs cross rib or boneless blade pot roast 2 kg 4 cloves garlic, minced 4 2 Tbsp low-sodium steak spice 30 ml 3 Tbsp canola oil 45 ml 2 onions, sliced 2 2½ cups reduced sodium beef broth 625 ml 1/3 cup all-purpose flour 75 ml ¼ cup minced fresh parsley 60 ml ½ cup water 125 ml 1. Pat roast dry. In large, shallow dish, combine garlic and steak spice; rub all over roast. 2. In large Dutch oven, heat 2 Tbsp (30 ml) canola oil over medium-high heat and brown roast all over, turning with wooden spoon, about 8 minutes. Transfer to plate, cut in half (to ensure the roast cooks thoroughly in the slow cooker) and set aside. Drain off fat in pan. 3. Reduce heat to medium and heat remaining canola oil. Fry onions, stirring occasionally, until golden, about 4 minutes. Transfer onions to 24-cup (6 L) slow cooker. Top with browned roast. 4. Add beef broth to Dutch oven; bring to boil, stirring and scraping up brown bits. Pour over roast. Cover and cook on low until fork-tender and internal temperature reaches 160 F (71 C), about 7 hours. Remove pot roast; cover and keep warm. 5. Skim fat from pan juices. Whisk flour with ½ cup (125 ml) water, then whisk into slow cooker. Cover and cook on high until thickened, about 15 minutes. Sprinkle with parsley and serve with roast. To serve, slice into 1-inch (2.5- cm) thick pieces. Yield: 12 servings. Serving size: 4 ounces (115 g) (about size of deck of cards). Tip: Getting adequate sleep is essential for good health. Start your work and school week off well by going to bed at a reasonable hour following a healthy dinner.

Pecan Pumpkin Bran Muffins Not only can these muffins be prepared in advance, they can also be frozen for up to 2 months. Simply allow 30 minutes for frozen muffins to thaw at room temperature. Place individually in baggies to grab and go. canola oil cooking spray 1 cup bran cereal 250 ml 1¼ cups nonfat buttermilk 300 ml 1 cup all-purpose flour 250 ml 1/3 cup granulated sugar 75 ml 1 Tbsp baking powder 15 ml ½ tsp baking soda 2 ml ¼ tsp salt 1 ml 2 tsp ground cinnamon 10 ml 2 Tbsp canola oil 30 ml 2 large egg whites 2 1 Tbsp vanilla extract 15 ml 1 cup canned pumpkin (not pie mix) 250 ml ¼ cup pecan pieces 60 ml 2 Tbsp granulated sugar 30 ml ½ tsp ground cinnamon 2 ml 1. Preheat oven to 400 F (200 C). Lightly coat muffin tin with canola oil cooking spray and set aside. 2. In small bowl, combine bran and buttermilk, stir until moistened and let stand 5 minutes. 3. Meanwhile, in medium bowl, combine flour, sugar, baking powder, baking soda, salt and cinnamon. Stir until well-blended. 4. To bran mixture, add canola oil, egg whites, vanilla and pumpkin. Stir until well-blended. Add pumpkin mixture to flour mixture and stir until just blended. Do not overmix. 5. Spoon batter into muffin tins. Sprinkle pecan pieces evenly over all. In small bowl, combine second amounts of sugar and cinnamon. Sprinkle evenly over all and bake 15 minutes or until wooden pick inserted comes out almost clean. Let stand in muffin tins on cooling rack 5 minutes before carefully removing and cooling completely on rack. To maximize freshness, store muffins covered in refrigerator or freeze. Yield: 18 muffins. Serving size: 1 muffin. Tip: Put a little fat in your family s diet for good health. Fat supplies energy, carries flavours and helps the body absorb fat-soluble vitamins like A, D, E and K. Canada s Food Guide recommends 30 to 45 ml (2-3 Tbsp) of unsaturated fat. Canola oil is an excellent source of unsaturated fat. Nutritional analysis per muffin: Calories 100 Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 190 mg Carbohydrates 16 g Fibre 2 g Protein 3 g

Tip: Sharing healthy meals and exercise with your family is motivating! Challenge each other to try new foods and up exercise goals. A nutritious diet, especially when combined with regular exercise, can give you all more positive energy. Nutritional analysis per serving: Calories 240 Fat 11 g Saturated Fat 2 g Cholesterol 55 mg Sodium 85 mg Carbohydrates 17 g Fibre 2 g Protein 20 g Orange-Glazed Salmon Over Sautéed Spinach This nutritious dish with an Asian flair not only looks appealing, but is also easy to make. Recipe courtesy of Roberta L. Duyff, MS, RD, food and nutrition consultant/author. 1 orange, washed, grated and juiced 1 2 Tbsp honey 30 ml 1 Tbsp brown sugar 15 ml 3 tsp canola oil, divided 15 ml ¼ tsp red pepper flakes 1 ml 1 (12 oz/350 g) salmon fillet, cut into 4 pieces 1 1 bag (8 oz/250 g) fresh spinach 1 1 Tbsp lemon juice 15 ml 1/8 tsp freshly ground black pepper 0.5 ml 1. In small bowl, combine orange juice, honey, brown sugar, 2 tsp (10 ml) canola oil and red pepper flakes. Reserve grated orange rind for garnish. 2. Arrange salmon in dish just big enough to hold fillet and pour orange juice mixture over salmon. Marinate in refrigerator for 30 minutes, turning salmon once to distribute flavors. Discard marinade. 3. Grill salmon skin side up over medium heat for 5 to 7 minutes. Turn and cook for another 5 to 7 minutes until fish flakes easily. 4. Just before salmon is done, sauté spinach in 1 tsp (5 ml) canola oil in nonstick skillet just until wilted. Season with lemon juice and pepper. 5. Spoon spinach onto heated plates. Top with salmon. Cut into 4 pieces. Sprinkle with grated orange peel. Yield: 4 servings. Serving size: 1 piece salmon and ¾ cup (175 ml) spinach. Tip: There is no better way to get kids to enjoy healthy foods and cooking than having them help you prepare meals. Don t be afraid to introduce them early to fish and meat alternatives like tofu.

Cucumber and Black Bean Salsa Salad This nutritious salad stores well and can be packed in a lunch-to-go or served as a side dish or entrée. 1 large cucumber, diced 1 1 cup cherry tomatoes, halved 250 ml 1 (15 oz/443 ml) can black beans, rinsed and drained 1 ¼ cup finely chopped red onion 60 ml 1 medium green bell pepper, seeded and finely chopped 1 1 medium jalapeño, seeded and minced (optional) 1 ¼ cup chopped fresh cilantro leaves 60 ml 1 medium lime, rind grated and juiced 1 2 tsp cider vinegar 10 ml 1 Tbsp canola oil 15 ml ¼ tsp salt 1 ml ¼ tsp pepper 1 ml 1. In medium bowl, combine cucumber, tomatoes, beans, onion, peppers, cilantro, lime rind and juice, vinegar, canola oil, salt and pepper. 2. Toss gently yet thoroughly to blend. Serve immediately or cover and refrigerate up to 4 hours to blend flavors. Yield: 10 servings. Serving size: ½ cup (125 ml). Nutritional analysis per serving: Calories 60 Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 190 mg Carbohydrates 9 g Fibre 3 g Protein 3 g Berry-Good-for-You Smoothie A smoothie on-the-run is a great way to start the day. This recipe is loaded with antioxidants and flavour. Adding a little canola oil provides omega-3 fat, vitamin E and a smoother texture. 1 medium banana 1 ½ cup fresh or frozen blueberries 125 ml ½ cup fresh or frozen strawberries 125 ml ½ cup green (or favorite) tea, cooled 125 ml ½ cup cranberry juice 125 ml 4 ice cubes 4 2 tsp canola oil 10 ml Nutritional analysis per serving: Calories 80 Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 0 mg Carbohydrates 15 g Fibre 2 g Protein 1 g 1. In blender, add banana, blueberries, strawberries, green tea, cranberry juice, ice cubes and canola oil. 2. Blend until combined. Serve immediately. Yield: 2 cups (500 ml). Serving size: ½ cup (125 ml). Tip: Sharing healthy meals and physical activity with your family is motivating! Challenge each other to try new foods and up activity goals. A nutritious diet, especially when combined with regular physical activity, can give you all more positive energy.

Nutritional analysis per serving: Calories 150 Fat 4 g Saturated Fat 1 g Cholesterol 0 mg Sodium 470 mg Carbohydrates 23 g Fibre 5 g Protein 8 g Roasted Vegetable Minestrone Cook once, eat twice. Use leftover vegetables from a previous night to make this savory, filling soup even faster. 2 sweet potatoes, peeled and coarsely chopped 2 1 medium zucchini, coarsely chopped 1 1 medium yellow squash, coarsely chopped 1 1 medium eggplant, peeled and coarsely chopped (about 1 lb/500 g) 1 5 Roma tomatoes, coarsely chopped 5 1 red onion, coarsely chopped 1 6 garlic cloves, peeled 6 2 Tbsp canola oil 30 ml ½ tsp salt 2 ml ½ tsp pepper 2 ml canola oil cooking spray 2 oz tofu 55 g 1 tsp dried oregano 5 ml 1 tsp basil 5 ml dash red pepper flakes 2 bay leaves 2 1 (14 oz/398 ml) can whole tomatoes in juice, broken up 1 9 cups fat-free low-sodium chicken broth 2.25 L 1 (16 oz/455 ml) can cannelloni beans or white beans, rinsed and drained 1 2/3 cup penne pasta noodles 150 ml grated Parmesan cheese for garnish 1. Preheat oven to 400 F (200 C). 2. If vegetables are not already prepared, combine sweet potatoes, zucchini, yellow squash, eggplant, tomatoes, red onion and garlic in large bowl. Add canola oil, salt and pepper to taste and toss. Line baking sheet with foil. Place vegetables on foil-lined baking sheet. Roast for 45 minutes to 1 hour, stirring vegetables after 30 minutes. Remove from oven and set aside. 3. In large, nonstick pot coated with canola oil cooking spray, cook tofu, oregano, basil and red pepper flakes over medium heat for 1 minute, stirring constantly. 4. Add bay leaves, tomatoes, chicken broth and white beans. Bring mixture to boil and add pasta. Lower heat and simmer for 15 minutes or until pasta is tender. Remove bay leaves. Stir in roasted vegetables. Garnish with grated Parmesan cheese and serve immediately. Yield: 12 cups (3 L). Serving Size: 1 cup (250 ml). Tip: Take 10 minutes out of your busy day to relax your mind and stretch. Minimizing stress is important for heart health and overall well-being. Stretching enhances flexibility.

Grilled Mexican Chicken Pizzas This healthy twist on pizza can be assembled to everyone s liking. Just bake or grill for minutes and enjoy! 1 Tbsp cup lime juice 15 ml 1 Tbsp canola oil 15 ml 1 clove garlic, minced 1 1 tsp chile powder 5 ml 1/8 tsp salt 0.5 ml 1/8 tsp pepper 0.5 ml 1 (3 oz/85 g) chicken breast 1 4 (10 in/25 cm) whole wheat flour tortillas 4 ½ cup shredded low-fat Monterey Jack cheese 125 ml ¾ cups salsa 175 ml ½ cup finely diced green pepper 125 ml ¼ cup finely diced red onion 60 ml ¼ cup finely chopped flat leaf parsley 60 ml 1 cup shredded lettuce 250 ml 3 Roma tomatoes, finely chopped 3 ¼ cup fat-free sour cream 60 ml 1. In large bowl, combine lime juice, canola oil, garlic, chile powder and salt and pepper. Whisk ingredients together. Cut chicken breasts into ½-inch (2-cm) pieces. Toss with oil mixture. Marinate mixture, refrigerated, for 2 to 4 hours. 2. In large wok, stir-fry chicken mixture over medium-high heat until chicken pieces are cooked and juices run clear. Set aside. 3. Preheat oven to 400 F (200 C). Arrange tortillas on rimmed, foil-lined baking sheets. Divide cheese and sprinkle over tortillas. Bake until golden brown, about 6 minutes. To grill, place pizzas on lightly oiled grill and cook for about 4 minutes. 4. Meanwhile, combine chicken, salsa, green pepper, red onion and parsley. Mix well. Spoon mixture onto warm tortillas. Spread mixture as evenly as possible. Bake or grill again until heated through, about 3-5 minutes. Top with lettuce, tomatoes and 1 Tbsp (15 ml) of sour cream. Serve immediately. Yield: 4 pizzas. Serving size: 1 pizza. Tip: Take lunch on a hike with the family! When you re active 30 to 60 minutes most days of the week, you can dramatically lower your risk of heart disease and stroke, according to the Heart and Stroke Foundation. Physical activity can also reduce stress levels and improve sleep and digestion. Nutritional analysis per pizza: Calories 230 Fat 8 g Saturated Fat 3 g Cholesterol 30 mg Sodium 600 mg Carbohydrates 30 g Fibre 5 g Protein 17 g

Canola Oil. Good for Every Body! According to the Heart and Stroke Foundation, healthy eating may reduce the risk of heart disease, stroke and diabetes by delivering important nutrients, helping you achieve and maintain a healthy weight, managing high blood pressure and lowering cholesterol. A good diet, especially when combined with regular physical activity, can also give you and your family more energy. The Canola Council of Canada is a proud sponsor of the Heart and Stroke Foundation s Spark Together For Healthy Kids initiative, which is a response to the growing epidemic of childhood obesity. We believe in collective action to create a healthier future for our children. fyi@canolainfo.org 1.866.479.0853 6587 09-10000 The Heart and Stroke Foundation thanks the Canola Council of Canada for its generous support. This is not an endorsement.