Are you eating a balanced diet?

WHAT A BALANCED DIET IS?

Do you know

Eating a balanced diet means choosing a variety of foods & drinks from all the food groups

Health Canada recommends 2-3 Tbsp of oil/day (such as canola oil)

+ your other 4 food groups

All fats ̸ oils are made upof fatty acids

Saturated fat is a solid fat at room temperature

Saturated fat

raises the lousy LDL cholesterol in your blood

Unsaturated fat is a liquid fat at room temperature

Most of the fat that you eat should come from unsaturated fatty acid sources:

• Polyunsaturated fats• Monounsaturated fats

Monounsaturated Fatty Acids (sometimes referred to as Omega-9 fatty acids)

may reduce risk of coronary heart disease by lowering lousy LDL cholesterol in the blood

Canola oil is 61% Monounsaturated fatty acids

Polyunsaturated fats can also be broken down into two types:

• Omega-3 fatty acids• Omega-6 fatty acids

Omega-3 fatty acids

protect against heart attacks and strokes.

Canola oil is 11% Omega-3 fatty acids

Omega-6 fatty acids are important for the brain

and essential for the growth and development of infants

Canola oil is 21% Omega-6 fatty acids

Trans-fat or trans-fatty acids raise your lousy (LDL) cholesterol and lower your healthy (HDL) cholesterol.

Canola oil is trans-fat and cholesterol free.

Fat has many roles in our diet.

- source of energy for our bodies

- insulation

- transports fat-soluble vitamins

Nutritional breakdown of (refined) canola oil per 2 tsp. (10 mL):

• 83 calories

• 9.2 g fat

Benefits of Using Canola Oil

Lowest level of saturated fatty acids of any vegetable oil

High in monounsaturated

fatty acids which may help to reduce blood cholesterol levels

Involved in prevention and treatmentof high blood cholesterol, lipid levels and thrombosis - blood clots

Can lower abdominal fat when used in place of

other selected oil blends

Reduced waistline– “Results showed that those who

consumed canola or high-oleic canola oils on a daily basis for 4 weeks lowered their belly fat by 1.6%.”

Canola reduces lousy cholesterol in the body – which will:

decrease risk for heart disease

-decreaseinflammation of the arteries

- protect against

breast & colon cancers

- have anti-blood clotting and anti-oxidative effects

- improve immune & cardiovascular health

- Help withblood sugar control

Help control blood glucose in people with type-2 diabetes

Canola Oil isrich in monounsaturated fats,

Vitamin E and K which makes it a great remedy for skin and hair woes.

Vitamin E 2.4 mg in 1 Tbsp (15 mL) of classic canola.

Vitamin E Content/Tbsp (mg)

Vitamin E

• protects against oxidative damage

• may also protect against cancer and heart disease

Vitamin K 115-220μg per 100g of canola oil

Vitamin K Content/Tbsp (g)

1 Tbsp of canola oil = 25% of the daily requirements for Vitamin K

Vitamin K - plays a role in

• blood clotting

• bone metabolism

Is Canola Margarine Better than Butter?

Yes!Recommended as a heart-healthy choice

Canola margarine is healthier and affordable (lower cost)

compared to butter.

Best choice of margarines:

Soft, tub-style canola margarine that states “non-hydrogenated” or “soft”

on the label.

Canola is a Healthy Solution for Baking

Reduces total fat and can replace high saturated or trans-

fat in most recipes.

A Healthy Addition to Smoothies

Provides a good ratio of mono and polyunsaturated fats with low levels of saturated fats.

High-Smoke Point

Conversion to trans fatty acids upon heating is minimal even after extensive frying time.

Canola Oil can be Cold Pressed

Cold pressed canola has higher levels of antioxidants -

the free molecules that help fight off cellular damage.

All canola oil is

high quality, heart-healthy, affordable and

ideal for any type of cooking.

Using canola oil in combination with a healthy, balanced diet

will help individuals meet their dietary fat recommendations.

"Canola oil can now be regarded as one of the healthiest edible vegetable oils in terms of its biological functions"-Peter Jones, Ph.D. Lead researcher and director of the Richardson Centre for Functional Foods and Nutraceuticals at the University of Manitoba.

Canola is the Heart-Healthy Choice!