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Final week I wrote about Tim Hortons’ new Past Meat breakfast sandwiches and stated we may do higher, even at Tim’s. So this week, I scoured their menu and located a number of objects I’d counsel over imitation sausages.

First, a reminder that I work primarily with individuals who’ve both had a coronary heart assault or the same drawback or are significantly involved about their threat for it. So my solutions come by way of that lens.

I all the time begin by scanning a menu for cardioprotective meals: Greens, fruit, complete grains, legumes, nuts, seeds, fish, dairy, and lean contemporary (i.e. unprocessed) meat. Then I test to verify sodium, saturated fats and sugar aren’t off the charts.

Whether or not or not you could have a coronary heart concern although, consuming one thing that doesn’t meet these standards is okay occasionally. Don’t really feel unhealthy in case you’re craving one thing else and go for it. However in case you eat out ceaselessly or simply choose to optimize on the vitamin entrance, you could have choices, even at Canada’s favorite espresso and donut chain.

I’ll begin by substances they’ve within the retailer, as framed within the new Canada’s Meals Information. In my expertise, the employees are versatile and can make your meals to order, so combine and match how you want. (Skip to the underside for the straightforward abstract of solutions.)

Half your meal veggies and fruit half 1: The place’s the fruit?

I did just a little vitamin sleuthing to determine the place you’d get extra precise complete fruit – a smoothie, yogurt parfait, oatmeal or muffins. What would you guess?

In a smoothie?

Should you guessed the Strawberry Banana Fruit Smoothie, you’ll be disillusioned like me. The medium (515mL or ~ 2 cups) has zero grams of fibre. ZERO! That’s odd as a result of a half a banana would have about 1.5 grams of fibre. A half-cup serving of sliced strawberries ought to have about 1.6 grams. In 2 cups of that smoothie there isn’t even sufficient strawberry or banana to register any fibre? (Word: the numbers are rounded to the closest complete quantity, so it’s doubtless not precisely zero, however decrease than 0.5 grams anyhow.)

(Should you order the big, 649mL or practically three cup smoothie, it rounds as much as 1 gram of fibre, alongside 52g of sugar, the equal of 13 teaspoons or a few quarter-cup of sugar. For reference, Coronary heart and Stroke Pointers counsel most adults have not more than about 25 to 50 grams a day of free sugar, and most of this might be free sugar.)

How about vitamin C? A half-cup of sliced strawberries has 81% of the Day by day Worth (DV) of vitamin C. Tim Hortons Strawberry Banana Fruit Smoothie? Zero. Additionally ZERO! I’m surprised. It’s like there are not any strawberries in there.

The ingredient checklist confirms that the fruit a part of this product is usually nutrient-poor apple juice (keep in mind, substances are listed so as by weight):

“Water, drinkable Greek yogurt (skim milk, sugar, cream, milk and whey proteins, lively bacterial tradition), fruit purees and juices [concentrated apple juice, concentrated lemon juice, strawberry puree, banana puree, concentrated purple carrot juice (for color)], sugar, salt, potassium sorbate, citric acid, pure flavour.”

I’m beating a lifeless horse at this level, however Tim Hortons, what’s the cope with utilizing purple carrot juice to make it look as if there are extra strawberries on this so-called strawberry smoothie? To check, 2 cups of a Jugo Juice Berry Banana smoothie no less than has three grams of fibre and 36% vitamin C.

One other comparability: Convey alongside a navel orange to go along with your espresso and also you’ll get three grams of fibre and 116% of your vitamin C. That’s why I say eat your fruit, don’t drink it.

How about muffins?

The Fruit Explosion Muffin has 6% DV vitamin C, which is sensible, for the reason that fruits listed on the ingredient checklist are apples, cranberries, blueberries, raspberries, and their vitamin C ranges from from 4% to 26% per half-cup serving. So no less than there’s just a little fruit in there. Not a lot although, on condition that the muffin’s fibre content material (2 grams) is not any larger than a Frosted Cinnamon Roll or an Apple Fritter.

And don’t get me began in regards to the sugar within the muffins. Should you like muffins, do this complete grain banana chocolate chip muffin recipe as an alternative. You may get it within the oven in lower than 20 minutes they usually’re moist and satisfying.

Oatmeal and yogurt parfaits ding ding ding winner!

The Oatmeal with Blended Berries and Greek Yogurt Parfaits come out just a little higher, with 10% and 15% vitamin C respectively. And contemplating that they’ll provide you with 3g and 6g of fibre (a few of which comes from complete grains), I’d say these are your greatest bets for fruit, in case you didn’t pack any within the cooler. The oatmeal is decrease in sugar, by the best way, if that makes a distinction to you.

Half your meal veggies and fruit half 2: Greens? Slim pickings.

Sorry, that’s Subway, not Tim Hortons

If you need greens on the highway, perhaps go to Subway. At Tim Horton’s you’re just about restricted to lettuce, tomato, cucumber, and pink onion in a sandwich or salad. I’m not counting the soups, as a result of they’re fairly excessive in sodium for his or her measurement. Possibly cease by a grocery retailer for some snap peas or carrots. However they will do a Backyard Salad no less than, though it wasn’t on the digital menu within the retailer I visited. (The employees confirmed they will make them.)

Protein meals

There are extra choices right here! Coronary heart-healthier decisions embrace peanut butter, hen strips (not crispy), cheese, egg, and milk. You can too get beans and floor beef within the chili.

I’m leaving turkey off of the checklist as a result of Tim Hortons’ is smoked, which provides nitrites, identical to of their different processed meats – ham and bacon. These are high-quality to have sometimes, however on precept I’m skipping them for this submit.

Entire grains? Sure please.


The one grain product at Tim Horton’s that’s 100% complete grain is the oatmeal, constructed from rolled oats (together with sugar, salt, and sunflower oil). The Oatmeal with Blended Berries has extra fibre and fewer sugar than the Maple, in fact.

There are additionally rolled oats within the granola within the Yogurt Parfaits, though additionally they have refined grain (rice flour and puffed rice) and sugar as effectively, however it’s largely oats.

Bread merchandise

Your subsequent greatest wager is the Entire Wheat Sandwich Bun.  The primary ingredient is definitely whole-wheat flour! Think about that. It’s adopted, nonetheless, by enriched flour, so it’s in all probability about 60% complete wheat. Entire-wheat flour isn’t the identical as whole-grain flour, by the best way, which incorporates the goodness of wheat germ, however I’ll take it.

Your subsequent greatest wager is the 12-Grain Bagel, which has a primary ingredient of enriched wheat flour. That’s white flour, for these of you following alongside at house. However after that we get sunflower seeds, flaxseed meal, sesame seeds, cracked wheat, oat flakes, buckwheat flour, complete barley flour, rye flour, millet, and wheat bran, amongst different nutrient-dense substances. Too unhealthy there’s 450mg of sodium and about 2 teaspoons of sugar in there too.

Additionally, each the Entire Wheat Bun and 12-Grain Bagel have as many energy and carbohydrates as about three slices of bread! (The bun is just a little decrease, the bagel just a little larger.) Do not forget that factor a few quarter of your plate being complete grains? Each of these will bust by way of that advice. So in case you’re not  that hungry, perhaps have half, both by taking half house or going topless (bun-wise).


I discovered another menu merchandise with complete grain substances: the Entire Grain Pecan Banana Bread Muffin. Sadly, with 27g (about 7 teaspoons) of sugar, it’s powerful to advocate this as something aside from a deal with. Nonetheless, if you’re within the temper for one thing candy and a espresso, no less than you get a little bit of vitamin within the cut price with this, though I can’t actually say it’s any higher, nutrition-wise, than the Carrot Cake With Walnuts, Fruit Explosion, or Blueberry muffins. Any of the above are respectable choices, in case you’re hankering for a muffin.

However perhaps cut up one with a good friend? Having a muffin is like having a slice of cake. Take into account that each one however one of many donuts have fewer energy and fewer sugar than the entire muffins. Are you able to consider that? So if it’s a candy deal with you need, simply have what sounds good and get your fruit, complete grains, nuts, and many others later within the day.

Menu Objects: Placing all of it collectively

Basically your greatest wager at Tim Hortons is to combine and match the parts I’ve talked about above in no matter means fits you that day.

Simply want a snack? Attempt…

  • The Vanilla or Strawberry Greek Yogurt Parfait
  • Half a 12-Grain Bagel with peanut butter (cut up it or take the opposite half for later)
  • An everyday (not massive) Harvest Vegetable Soup, which comes with half a sandwich bun (ask for the entire wheat)
  • Spinach & Egg White Omelette Bites that are new to Tim’s. Just like the Starbucks‘ Egg Bites, if you need spinach and never bacon you must order egg whites which is simply too unhealthy, as a result of dodging egg yolks isn’t essential for most individuals. Sadly, they don’t but have vitamin info for the Omelette Bites, however I believe it’s secure to imagine they’ll be excessive in sodium, like at Starbucks. Nonetheless, they’re an possibility if you need some additional protein.

Breakfast choices embrace:

  • The Blended Berry Oatmeal – think about including 2 peanut butters and a plain Latte to get a bounce on protein for the day (20g). Or have the oatmeal on it’s personal for a snack.
  • The Bagel BELT (bacon, egg, lettuce, tomato) with out the bacon. Add cheese in case you like — ask for actual cheddar as an alternative of processed cheese.

For lunch and supper:

  • The small cup of Chili. It usually comes with a full sandwich bun, however with that the sodium will get fairly excessive. Possibly save half for later?
  • A BLT with out the B! Haha. Yep, that’s a lettuce and tomato sandwich. Ask for cucumber and pink onions too and cheddar (not processed) cheese for protein, on a Entire Wheat Bun or 12-grain Bagel.
  • A Rooster or Rooster Salad Sandwich on the Entire Wheat Bun. Load it up with no matter veggies you want or…
  • Have it with a Backyard Salad. On it’s personal that salad isn’t substantial sufficient, however good to complement a sandwich or chili.
  • Or simply mix two snack or breakfast objects. Breakfast for supper… sure please!

To drink:

  • A plain Latte or Cappuccino – espresso plus a protein and calcium increase
  • Espresso or tea black  and even with 1-2 packets of sugar and/or cream
  • A carton of Milk (2%)
  • Ice espresso (cream or milk) or Iced Latte

Pop quiz: How a lot sugar is in a Double Double?

I’ll end with a enjoyable reality. This may sound like a trick query. What do you assume? Should you stated two teaspoons, you’re being too logical! It’s two pumps, they usually’re scaled up with the scale of the drink. Add 2 pictures to the smallest (10 oz) espresso, and also you’ll get 14 grams or practically Four teaspoons value of sugar. Go Double Double on an additional massive, 678 mL (24 oz) espresso and it’ll be as much as 30 grams or about 7 teaspoons of free sugar (keep in mind we’re aiming for lower than 25 to 50 grams a day).

You may see why I say above {that a} espresso or tea with a packet or two of sugar and/or cream is a greater possibility. They usually offers you sugar in packets, so you possibly can management how a lot so as to add your self. You simply must ask.

As a result of because it says on Tim’s vitamin information, and that is actual, though a part of the Allergy part:

Hahahahaha I really like that.

Coronary heart wholesome at Tim Hortons backside line

Quick meals is seldom going to help your well being the best way home-cooked meals can, however typically life takes us to locations like Tim Hortons. Good to know there are no less than just a few heart-healthier choices, most that I’d get behind earlier than the Past Meat sandwiches, until you want a vegan protein and also you’re uninterested in peanut butter.

Did I miss something? Soar onto the Fb web page and share your ideas and questions.

Or do what we do when touring and hunt for the closest restaurant tagged “vegetarian-friendly” on the Journey Advisor app (see right here how to try this). Whether or not or not you desire a vegetarian meal, you’ll normally discover the unbiased, native espresso retailers that serve meals that’s nearer to home made.