Eat Well & Live Well Reminders From Our Dietitian

Your diet can make a huge impact on your health.  Check out our 15 suggestions for a healthy heart!

Limit egg yolks to 3-5 per week including those used in cooking.

Limit high cholesterol foods such as liver and organ meats.

Trim all visible fat from meat and limit it to very lean meat prepared with a low fat cooking method.

Increase intake of fish; consume fish at least 2-3 times per week. Salmon, sardines, mackerel and herring are a good source of omega-3 fatty acid.

Eat several vegetarian meals per week. Try meatless chili, pasta with tomato sauce, lentil soup, peanut butter and jelly sandwich, etc.

Try thinking of beef, pork, poultry and fish as a side dish (small amount). Limit to 6 ounces of lean protein a day.

Limit the high fat dairy products. Cut back on the low fat dairy products (contains less than 5 grams of fat per ounce). Women should take a calcium supplement if dairy intake is below 3 servings per day.

Limit use of sour cream, cream cheese, and whipping cream.

Consume 9-11 ½ cup servings of fruits and veggies. Half of your dinner or lunch plate should be veggies.

Limit saturated oils and foods high in saturated fats. Avoid trans fats and hydrogentated oils. Read ingredients on packages.

Increase fiber intake. Soluble fiber is found in oat bran, beans, lentil, and fruits. Insoluble fiber is found in whole grains. (E.g., whole-wheat bran, whole grain cereal).

Reach and maintain your ideal body weight.

Drink 2 cups of brewed tea a day

30 minutes (or more) of exercise every day

Sleep 7-8 hours a day


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