Q. I am wondering about how heart disease can be prevented through diet – it runs in my family?

A. Amazingly, a great deal of cardiovascular disease can be prevented through diet and lifestyle, yet it remains the No. 1 killer of Canadians, men and women. Here are some tips to help you prevent the onset of heart disease.

Eliminate trans fat from your diet. That means reading labels to ensure that there is no hydrogenated fat, shortening, palm or coconut oil in your foods, and do not trust the claims on the front of the package regarding trans fat. Read the ingredients, in order to be sure.

Limit saturated fat. This is the fat in high-fat animal products like fatty beef, cream, butter, ice cream, baked goods, cheese, etc. Choose low fat dairy products and leaner cuts of beef like flank. In addition, either have smaller portions or choose beef less often.

Increase heart healthy fat. Eat more nuts, particularly almonds and walnuts; choose olive oil; eat fish such as salmon, preferably wild (all canned salmon is wild) and sardines.

Increase the fibre in your diet. We need about 25 grams per day, which is a lofty number, but if you start your day with a high-fibre cereal, especially one with psyllium, eat some whole grains or whole grain bread through the day along with healthy servings of fruits and vegetables you can reach that number. Choose legumes, chick peas, kidney beans, black beans, etc; use them in salads, soups, dips, pita pockets, etc. Bake homemade treats using whole wheat flour and reduced fat and sugar. Fill up with fresh fruits and vegetables, salads, veggies and low fat dip, stir-fries, roasted veggies, vegetable soups, chillis.

Last word of advice: exercise as much as you can.

Q.I have a 13-month-old baby who is very constipated since he started on table food. What do I do?

A.This is very common at this age. When babies make the transition from formula or breast milk, usually around age one, and start to have cows’ milk and table food, constipation is often a problem. This is partially because the formula or breast milk is less binding and easier to digest, while milk can be constipating. In addition, there is often an over-consumption of milk and a reduction in bulking foods.

At age one, is it expected that appetites slow down, as less growth occurs between one and two years of age than in the first year of life. As well, at age one, kids are becoming fascinated with the world around them and their ability to move, crawl or walk, and would rather explore than sit and eat.  This is often coupled with a desire to drink a lot of milk and therefore fill up on it. At this age, kids require only about 16 ounces of milk per day to meet their calcium requirements – and that’s if they aren’t getting calcium from cheese, yogurt or other foods; so less may even be okay too.

If your child is constipated, watch that he isn’t over-consuming dairy. Bananas and white rice can also be binding and you should limit those. Push water, fruits and vegetables, and whole grains, like high-fibre cereals, breads, pasta, brown rice, oatmeal, homemade baked goods with fibre, legumes. Also it is a good idea to ask your child’s doctor if he or she feels a laxative is necessary to help your baby.

Lisa Weinberg is a registered dietitian/nutritionist in Toronto, in private practice and at the Genesis Professional Group. If you have any nutrition questions, please send them to The CJN.