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EATING for a HEALTHY-HEART

EATING for a HEALTHY-HEART. It’s All About YOU. GOOD NEWS. For Your Heart and Your Taste Buds. Dietary Guidelines for Americans. Blueprint for healthful eating and an active lifestyle. American Heart Association Guidelines. Blueprint for healthful eating and an active lifestyle.

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EATING for a HEALTHY-HEART

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  1. EATING for a HEALTHY-HEART It’s All About YOU

  2. GOOD NEWS For Your Heartand Your Taste Buds

  3. Dietary Guidelines for Americans Blueprint for healthful eating and an active lifestyle

  4. American Heart Association Guidelines Blueprint for healthful eating and an active lifestyle

  5. Let the Pyramid guide your food choices.

  6. WHAT to do … and HOW to do it! Healthy Lifestyle

  7. Healthy Lifestyle

  8. Make small changes in the food you eat and the level of physical activity you do.

  9. Be Realistic • Use cooking spray to sauté and pan fry. • Switch to lower fat dairy foods like fat-free milk. • Choose lean cuts of beef from the round and loin.

  10. Choose lean beef. Today’s beef is leaner than ever. Seven beef cuts fall between a chicken breast and thigh in fat content.

  11. Choose lean beef. Today’s beef is leaner than ever. Seven beef cuts fall between a chicken breast and thigh in fat content.

  12. Expand your tastes to enjoy a variety of foods.

  13. Be Adventurous • Pick up one new food item every time you shop. • Delight your taste buds with new low-fat recipes. • Experiment with whole grains, soyfoods and nuts.

  14. Eat a rainbow of plants. Plants offer powerful, cancer-fighting phytonutrients, fiber, vitamins, and minerals, along with great taste.

  15. Balance the food you eat … … and the physical activity you do over several days.

  16. Be Flexible • Go light with other meals after a bigger breakfast. • Eat a regular burger and share an order of fries. • Big dinner plans? Walk before or after the meal.

  17. Balance your fat choices. EAT MORE: • Fatty fish (two times per week) • Nuts and seeds • Olive oil, canola oil and soft margarine EAT LESS: • Commercial baked foods • Snack and fast foods • Fat on poultry and meat • Full fat dairy products

  18. Enjoy all foods, just don’t overdo it.

  19. Skip super-size options. PORTION DISTORTION Regular Fast Food Meal: • 627 calories • 19 grams of fat • 1/3 cup sugar Super-Size Fast Food Meal: • 1,805 calories • 84 grams of fat • 3/4 cup sugar

  20. Be Sensible • Eat regularly, eat slowly and savor your meals. • Serve snacks in a small bowl instead of the bag. • Ask for extra forks and share your dessert.

  21. Tips for Dining Out To enjoy beef sensibly in restaurants: • Ask for petite or smaller cuts. • Order beef broiled, roasted or grilled. • Ask for sauces on the side. • Trim visible fat before eating. • Share a larger cut with a friend. • Visualize 3 ounces as the size of a deck of cards.

  22. Walk the dog … … don’t just watch the dog walk.

  23. Be Active • Take time each day to play with (or without) kids. • Take a 10-minute walk instead of a coffee break. • Join a dance class, a swim class or a yoga class.

  24. Fit fitness into every day. Every step counts, so get off the couch and start moving … walking, dancing, biking, swimming, gardening …just do it!!

  25. Brought to you by: Florida Beef Councilwww.beef.org This project is funded by the $1.00 per head checkoff.

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