Date: Wednesday February 8, 2012
Healthy Eating
Healthy Eating
Take Action!
Plan Ahead
Planning your meals for the next week can save you time and money. These tools can help you find healthy meals that are easy to make and taste great:
* The Interactive Menu Planner hp2010.nhlbihin.net/menuplanner/menu.cgi * MyPyramid Menu Planner www.mypyramidtracker.gov/planner/launchPage.aspx * Keep the Beat: Heart Healthy Recipes www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/
If you are looking for ethnic foods, vegetarian choices, or special recipes for people with food allergies, try these tools:
* Heart Healthy Home Cooking African American Style www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.htm * DASH eating plan www.nhlbi.nih.gov/hbp/prevent/h_eating/h_eating.htm * MyPyramid food guide www.mypyramid.gov/mypyramid/index.aspx Shop Smart at the Grocery Store Here are some tips for the next time you go shopping: * Never go to the grocery store hungry! * Always use a shopping list. * Buy a variety of fruits and vegetables in different colors. * Look for the low-sodium or "no salt added" brands of canned soup, vegetables, and beans. * Try the low-fat or non-fat brand of your favorite milk products like yogurt or cheese. * Choose 100% whole wheat or whole grain bread and crackers. * Buy foods when they are on sale or in season to save money. Get more tips on Healthy Food Shopping. www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/shop.htm
Nutrition Facts Label
For more details about how to read nutrition facts labels. www.cfsan.fda.gov/~dms/foodlab.html#twoparts
Read the Label
Don't forget to read the Nutrition Facts label. Be sure to look at the serving size and the number of servings per package. Then look at the percent Daily Value (%DV) column.
* Try to keep saturated fat, trans fat, cholesterol, and sodium at 5% or less. * Look for foods that have 20% or more of fiber, iron, calcium, potassium, and vitamins A and C.
Eat Healthy When you are Away From Home
It's important to make smart food choices wherever you are - at work, in your favorite restaurant, or running errands. Try these tips:
* At lunch, have a sandwich on whole-grain bread. * Choose fat-free or low-fat milk, water, or diet drinks. * In a restaurant, choose steamed, broiled, or grilled dishes instead of fried foods. * On a long drive or shopping trip, pack some fresh fruit, unsalted nuts, or low-fat string cheese sticks to snack on.
Get more tips for eating healthy when dining out. www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm
Save Time
Foods that keep you and your family healthy can be fast and easy to make. Here are some tips:
* Cook several main dishes on the weekend when you have more time. * Make soups, stews, or casseroles that you can reheat for more than one meal. * Rinse vegetables the day before you need them.
Click Here for more information about Healthy Eating Part 2
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