My Heart-healthy Dinner

Food description, include portion size | Grams of fiber | Grams of fat | Grilled salmon, 4 oz | 0 | 4.5 | 2 cups brown rice | 4 | 0 | Steam mixed vegetable ½ cup | 3 | 0 | 1 TBSP canola oil | 0 | 5 | 1 cup yogurt with ½ cup banana | 3 | 1 |

What I found most beneficial beneficial about www.canolainfo.org is that the recipe on the website list the nutrition information per serving. I also found the health and nutrition benefit of canola oil.

The steps I would need to take to achieve the goal of 25 grams of fiber per day are:-

Go for whole grain whenever is possible
Substitute white rice and pasta with brown rice and whole-wheat pasta.
Choose wholegrain breakfast cereals
Try to fit in at least 5 serves of vegetable and 2 serves of fruit everyday, with the edible skin on.
Start my meals with a salad and incorporate some vegetable soup and stews in my min meals
Plan to eat legumes ( beans ) few times a week
Include a handful of nuts or dried fruit as a healthy afternoon snack.

What is a heart-healthy oil or fat?
It is a oil or fat that has the least saturated fat of any common cooking oil. They are trans fat and cholesterol free. High in omega-3.

How I incorporate heart-healthy oil or fat into my daily meal is, for my salad, instead of buying salad dressing at the store, I make homemade dressing with canola oil and red wine vinegar with some other ingredients of my choice. For baking, I used chia seed and flaxseeds. They are both powerhouse ingredients that are high in heart-healthy omega-3 fatty acid and fiber. A simple way for me to incorporate them into my diet is replacing chicken egg in my baked goods with a flax or chia seed egg. Available at any Chinese store. It always taste