What you need to know about eating, buying, and preparing food the right way towards a healthy life.
Six (6) or more servings per day, adjusted to caloric needs.
Breads, cereals, especially whole grain, pasta, rice, potatoes, dry beans and peas, low fat crackers, and cookies
2-3 servings per day Fat-free, ½ - 1% milk, buttermilk, yogurt, cottage cheese; fat-free & low-fat cheese
Maximum 2 egg yolks per week
Egg whites or egg substitute
Less than 5 oz per day
Lean cuts, extra lean hamburger, cold cuts made with lean meat or soy protein, skinless poultry, fish
Amount adjusted to caloric level
Unsaturated oils, soft or liquid margarines and vegetable oil spreads, salad dressings, seeds, and nuts
For a healthy heart
Bakery products including doughnuts, biscuits, butter rolls, muffins, croissants, sweet rolls, etc.
Vegetables fried or prepared with butter, cheese, or cream sauce
Fruits served with syrup, sugar or cream
Whole milk or 2% milk, whole milk yogurt, ice cream, cream, cheese
Cuts with higher fat like ribs, T-bone steak, regular hamburger, bacon, sausage, salami
Butter, shortening, stick margarine, chocolate, coconut
Egg yolks, whole eggs
People who consume more fruits, vegetables, whole grains, and unsaturated fatty acids reduce their risk of heart disease, heart attack, and stroke.
Eating a balance diet that includes more fruits and vegetables and less fat will help lower your cholesterol.
Eating food that has Vitamin B, Omega-3 Fatty Acids and other micronutrients can protect your heart from heart disease.
Here’s a handy guide to help you measure how much you’re eating.
Change for Healthy Eating, Change for a Healthy Heart
High level of motivation begins with assessment of current eating habits.
Do I routinely skip some meals?
At what time do I eat my largest meal?
Where are my meals typically prepared and eaten?
D. Work cafeteria
E. Friend’s house
Do I eat more when I’m stressed?
Are the meals I eat ordered for delivery, prepared from processed or pre-packaged food, or cooked at home?
What food do I like and dislike?
Who does the grocery shopping and who prepares my food?
What food do I find hard to cut down in my diet?
Do I know and eat the right serving sizes?
When at home...
When dining out...
Choose dishes that are broiled, boiled, grilled or steamed. These are prepared with less fat.