Feeds:
Posts
Comments

Archive for February 14th, 2012

Who doesn’t enjoy a thoughtful remembrance from that special someone on Valentine’s Day? Sure, we’re delighted with red roses or drool over Godiva’s, but what better gift could you give your significant other than a healthy heart—your healthy heart?

February is American Heart Month. According to the American Heart Association, a healthy diet and lifestyle are the best weapons against cardiovascular disease. They recommend the following simple steps for optimum physical well-being.

  • Choose a variety of foods from all food groups each day in the following quantities (based on a 2000 calorie diet).
    • 6-8       Grains with at least half from whole grain sources
    • 4-5       Vegetables—including sufficient green and yellow varieties
    • 4-5       Fruits—especially those with high vitamin C levels
    • 2-3       Cooked lean meat, poultry, or seafood
    • 2-3       Fats/oils
    • Nuts, seeds, legumes, 4-5 servings per week.
  • Watch serving size. Many consume too many calories because they eat excessive amounts. Consider the following as a guide to portion control.
    • Grains:            dinner roll—Yo-yo; cereal—baseball; pasta—tennis ball
    • Vegetables:     green salad—baseball; cooked vegetable—small fist; potato—computer mouse
    • Fruits:              light bulb
    • Meats:              three ounces poultry, beef, or pork—deck of cards; fish—checkbook
    • Fats/oils:        1 tablespoon tub margarine—three thumb tips; two tablespoons salad dressing—shot glass
    • Nuts:               one-ounce—cupped palm of medium-sized hand
  • Curb the amount of nutrient-poor foods.
    • Choose less fatty or fried foods
    • Drink smaller amounts of beverages with added sugar
    • Strive to limit sodium to no more than 1,500 mgs per day
    • Reduce intake of trans-fats and partially hydrogenated vegetable oils
    • Choose fat-free dairy products
  • Use as many calories as you take in. Remember that the only way to lose weight is to take in fewer calories than you use. To maintain a healthy weight, balance the amount of calories you eat with appropriate activity to burn up those calories.

You have only one heart. Use these suggestions to help assure yours will be healthier to celebrate Valentines 2013.

 

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

Read Full Post »