Dieting for Your Heart

07 Mar

Skinniest menu ideas:

Breakfast – keep it low in fat and sugar:

Oatmeal, skim milk, fresh fruit

Shredded wheat, skim milk, fresh fruit

Whole cream of wheat, skim milk, fresh fruit

Low-fat egg white omelet with vegetables, fruit

Lunch or dinner – keep it low in fat:

Minestrone soup, salad

Split pea soup, salad

Grilled fish or chicken, salad

Chili, salad

Baked potato, salad

Pasta, salad

Stir-fry with brown rice

Snacks – keep it low in fat and sugar:

Fresh fruit

Light yogurt

Raw veggies

Hummus with whole-grain pita

Baked potato or sweet potato

Leftovers from other meals


4 Steps to Lose Weight AND Protect Your Heart

1. Consume more fruits and vegetables. You should build up to at least 7 to 9 servings of fruits and

vegetables each day.

2. Limit consumption of refined sugars and oils. These greatly increase the calorie density of foods

and make you want to eat more calories to feel full.

3. Consume more whole grains and fewer refined grains. Cooked whole grains are very filling.

These include oatmeal, brown rice, barley and corn. Refined grains include products made with

white flour, such as bagels, white bread, crackers, pretzels, cakes, cookies and doughnuts.

4. Consumer fewer animal products, particularly ones that are high in saturated fat. When it comes to

protein, legumes such as black beans, pinto beans, split peas and white beans are always your best

choice. Bring these items into your diet slowly so you can get used to the increased fiber without

gastric distress. Fish is always a great idea, too, because it contains fats that are beneficial for your

heart. Choose coldwater fatty fish such as salmon, tuna, trout, mackerel and herring and prepare

them using little fat.

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Posted by on March 7, 2012 in Nutrition info


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