15 Jan Cut the Fat and Salt
Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy eating can be easy if you have a strong start. Use these menus to kick off your heart-healthy diet.
Do you want to adopt a heart-healthy diet, but aren’t sure where to start? One way to begin is to create a daily meal plan that emphasizes whole grains, fruits, and vegetables, and limits high-fat foods (such as red meat, cheese, and baked goods) and high-sodium foods (such as canned or processed foods).
Below are two days’ worth of heart-healthy menus. Use them as examples of heart-healthy eating.
Day 1 menu
Breakfast
1 cup cooked oatmeal, sprinkle with
1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) plain yogurt with
1 teaspoon ground flaxseed
1/2 cup peach halves
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor
(as a spread for crackers or vegetable dip)
Sparkling water
Dinner
Grilled turkey burger (4 ounces) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Snack
1 cup skim milk
9 animal crackers
Day 1 nutrient analysis |
|
| Calories | 1,637 |
| Protein | 85 g |
| Carbohydrate | 245 g |
| Total fat | 43 g |
| Saturated fat | 9 g |
| Mono-unsaturated fat | 14 g |
| Cholesterol | 101 mg |
| Sodium | 1,545 mg |
| Fiber | 30 g |
| Potassium | 4,290 mg |
| Calcium | 1,887 mg |
Day 2 menu
Breakfast
2 whole-wheat pancakes, 4-inch diameter,
topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice
1 cup skim milk
Lunch
1 whole-wheat pita stuffed with
1 cup shredded romaine lettuce,
1/2 cup sliced tomato,
1/4 cup sliced cucumber,
2 tablespoons crumbled feta cheese and
1 tablespoon reduced-fat ranch dressing
1 kiwi
1 cup skim milk
Dinner
Oriental chicken (5 ounces) with a braised pineapple ring
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice
Snack
3 graham cracker squares
1 cup fat-free frozen yogurt
On both days, if you’re thirsty, drink water as a calorie-free way to supplement your diet.
Day 2 nutrient analysis |
|
| Calories | 1,757 |
| Protein | 89 g |
| Carbohydrate | 288 g |
| Total fat | 22 g |
| Saturated fat | 7 g |
| Mono-unsaturated fat | 6 g |
| Cholesterol | 119 mg |
| Sodium | 1,966 mg |
| Fiber | 29 g |
| Potassium | 3,876 mg |
| Calcium | 1,338 mg |