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HOW TO CONTROL YOUR WEIGHT AND
REDUCE YOUR RISK OF HEART ATTACK

Plan to be active 30 minutes or more every day.

Change how you eat.
Eat 3 healthy meals a day.
Plan your meals around high-fibre foods:

	vegetables and fruit
	legumes such as dried peas, dried beans, and lentils
	whole grain products such as brown rice, whole grain bread, whole grain cereals

Change your eating habits
(e.g., take time to eat, eat slowly, take smaller bites).

Cut down on fat.

Reduce amount of fat you add to your food.

Cook with little or no fat.

Choose low-fat meat.

Choose chicken and fish.

Choose nonfat or low-fat dairy products.

Avoid high-fat desserts and snack foods.

Eat smaller portions of foods that contain fat.

When you are eating out, choose low-fat foods.

Cut down on calories.

Keep a Food and Activity Record.

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