Natural Heart Health Tips
Transform Your Heart is an educational website
and is an outreach of Fountain of Life.
Natural Heart Health Product #9
A Light At The End Of The Long Term Care Tunnel?
Control your portion size
In addition to knowing which foods to
eat, you'll also need to know how
much you should eat. Overloading your
plate, taking seconds and eating until
you feel stuffed can lead to eating
more calories, fat and cholesterol than
you should. Portions served in
restaurants are often more than
anyone needs. Keep track of the
number of servings you eat — and use
proper serving sizes — to help control
A serving size is a specific amount of
food, defined by common
measurements such as cups, ounces
or pieces. For example, one serving of
pasta is 1/2 cup, or about the size of a
hockey puck. A serving of meat, fish or
chicken is 2 to 3 ounces, or about the
size and thickness of a deck of cards.
Judging serving size is a learned skill.
You may need to use measuring cups
and spoons or a scale until you're
comfortable with your judgment.
From: Mayo Clinic
Create daily menus
You know what foods to feature in your
heart-healthy diet and which ones to limit.
Now it's time to put your plans into action.
Create daily menus using the six
strategies listed above. When selecting
foods for each meal and snack, emphasize
vegetables, fruits and whole grains. Choose
lean protein sources and limit high-fat and
salty foods. Watch your portion sizes and
add variety to your menu choices. For
example, if you have grilled salmon one
evening, try a black bean burger the next
night. This helps ensure that you'll get all of
the nutrients your body needs. Variety also
makes your meals and snacks more
Transform Your Heart is an educational website and is
an outreach of Fountain of Life. www.fol-hs.com
We plan to carry this in the near future.
Copyright 2011 Donna Crow
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