NUTRITIONAL GUIDE

When combined with regular EXERCISE, healthy food habits can help you reduce 3 of the major risk factors for heart attack: High blood cholesterol, high blood pressure, and excess body weight. They also help reduce your risk of stroke, because heart disease and high blood pressure are the major risk factors for stroke.

  • Eat a variety of fruits and vegetables. 5 or more servings per day.
  • Eat a variety of whole grain products such as cereals, bread, rice, etc. 6 or more servings per day.
  • Include fat free and low fat (skim, 1 percent, or soy) milk products, fish, beans, nuts, skinless poultry and lean meats.
  • Choose fats and oils with 2 grams or less saturated fats per tablespoon, such as canola and olive oils. Add the new heart healthy spreads (Promise, Benecol, Smart Balance ... )
  • Eliminate your intake of foods high in calories and low in nutrition including soft drinks, candy, and foods high in sugar.
  • Eliminate foods high in saturated fat, trans fat and/or cholesterol, such as full fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks.
  • Eat less than 6 grams of salt per day (2400mg of sodium). Choose and prepare foods with little or no salt. Read labels.
  • Have no more than 1 alcoholic drink per day if you're a woman and no more than 2 if you're a man. "one drink" means it has no more than 1/2 ounce of pure alcohol. Examples are: 12 ounces of beer, 4 ounces of wine, or 1 mixed drink.
  • Drink a lot of water.

Our function is the EXERCISE part. Making these changes is up to you. Eating this way is simple but it is not sacrifice. You will feel better, move better, and you will have more energy.