Maintaining a healthy weight is an important step in safeguarding your heart health. But that’s a lot easier said than done, leading many people to try one fad diet or another. There are strategies to managing healthy weight.
Weight Control
The problem with fad diets is that they are unhealthy because they don’t provide adequate nutrition—some even eliminate entire food groups.
These diets may help you lose weight temporarily, but once you go off them you are more likely to regain all the weight you lost—and sometimes more!
The Heart and Stroke Foundation offers the following strategies for managing weight in a healthy manner:
- Start every day with a healthy breakfast
- Aim for five to ten servings a day of vegetables and fruits, as recommended by Canada’s Food Guide to Healthy Eating
- Choose whole-grain breads and cereals whenever possible
- Read the nutrition facts table on food labels and use the information to make healthy choices
- Drink lots of water throughout the day
- Avoid sugary drinks and alcohol
- Choose lower fat dairy products (such as skim milk and low-fat yogurt)
- Eat three meals and two snacks a day at regularly spaced intervals
- Stay away from super-sized portions and second helpings
- Avoid “unconscious eating”—nibbling without paying attention to what you eat
- Look for the Heart and Stroke Foundation’s Health Check™ symbol on food packages
- Try to get 30 to 60 minutes a day of moderate activity (such as taking a brisk walk) most days of the week. It will not only help you control your weight; it will also contribute to your overall health
If you have any questions about the role of weight control in health management or about weight control products, your Safeway Pharmacist or Sobeys Registered Dietitian can answer them.
Find a Registered Dietitian near you:
Saskatchewan
Saskatoon
3100 Preston Ave. South
306-244-6345
brooke.rideout@sobeys.com
Saskatoon
1550 8th Street East
(306) 477-5805
brooke.rideout@sobeys.com
Manitoba
Winnipeg
2850 Pembina Highway
204-624-5065
Jessica.wylychenko@sobeys.com
Popular Programs (availability varies by region)
Individual Nutrition Consult: 30 Minute
This 30 minute session with our Registered Dietitian will answer basic nutrition questions and show you foods to meet your nutrition goals. Topics suitable for this session include comparing products using nutrition labels, learning about nutrients like fat, fibre or calcium or
managing an allergy such as nuts, milk or wheat (one allergen only in 30 minute session).
Fee will apply. Many private insurance plans cover the cost of this service.
Individual Nutrition Consult: 60 Minute
This 60 minute session with our Registered Dietitian will provide an in-depth discussion of your nutrition concern. An assessment of eating habits will be completed based on information you provide in a 3 day food record. You will leave this session with practical solutions, recipes and meal ideas to help you make changes to improve your health. Topics
suitable for this session are diabetes, cholesterol, healthy weight, blood pressure, label reading, allergies or intolerances.
Fee will apply. Many private insurance plans cover the cost of this service.
Class: Secrets to Better Blood Sugars
This 90 minute class with our Registered Dietitian will help you manage blood sugars. You will learn what foods affect blood sugars, how to balance your plate and how to read food labels. You will also get new meal and product ideas. This class will benefit you whether you have diabetes or if you are at risk of developing diabetes.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Class: Cooking for Better Blood Sugars
This 90 minute class with our Registered Dietitian will give you practical food suggestions to achieve better blood sugars. You will sample a recipe and get a fresh approach to cooking. Themes and recipes vary each class and may highlight increasing fibre, reducing sugar, using low GI foods or balancing meals.
Contact the Pharmacy for the recipe topic for this month.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Class: Secrets to Better Heart Health
This 90 minute class with our Registered Dietitian will focus on making small changes to improve your heart health. You will get new ideas on adding healthy fats, vegetables and beans to your meals. You will also learn about products higher in fibre and lower in fat and sodium. This class will help keep your heart healthy, whether you have high cholesterol, blood pressure or are at risk of developing heart disease.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Class: Cooking for Heart Health
This 90-minute class with our Registered Dietitian will inspire you to make small changes to your meals to improve heart health. You will sample a recipe and get a fresh approach to cooking. Recipes vary each class and may highlight increasing fibre, lowering sodium and using healthy fats.
Contact the Pharmacy for the recipe topic for this month.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Class: Healthy Weight Program
This 8 week program with our Registered Dietitian will give you skills needed to lose or maintain weight, improve eating habits and feel good about yourself. Each weekly 90 minute session will cover a different topic such as balance and timing of meals, portion control, label
reading, meal planning and healthy cooking at home.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Class: Taste and Learn
This 60 minute class with our Registered Dietitian will inspire you to try a brand new food or a favorite food prepared in a new way. You will learn basic cooking skills, try samples and take recipes home.
Theme and recipes vary each class so contact the Pharmacy for the recipe topic for this month.
Cost: Complementary; Brought to you by Sobeys Pharmacy
Healthy Cooking Classes
This 2 hour class with our Registered Dietitian and Chef will entertain you and introduce you to healthy foods prepared in a way you and your family will love. You will learn cooking skills, eat a delicious meal and take home nutritious recipes.
Theme and recipes vary each class so contact the Pharmacy for the menu each month.
