Eating Healthy
The American
Heart Association recommends the accompanying guide.
For tips on eating
healthy and exercise, please visit Hendrick
Health Club. Certified personal trainers are available to assist you
with wellness programs that encourage healthy lifestyles. For more information,
please contact Hendrick Health
Club, 325.670.7170.
Eating Plan Tips
To control the amount and kind of fat, saturated fatty
acids and dietary cholesterol you eat:
- Eat up to six ounces
(cooked) per day of lean meat, fish and skinless poultry.
- Try main dishes
featuring pasta, rice, beans and/or vegetables.
- Create "low-meat"
dishes by mixing these foods with small amounts of lean meat, skinless
poultry or fish.
- The approximately
five to eight teaspoon servings of fats and oils per day may be used for cooking
and baking, as well as, in salad dressings and spreads.
- Use cooking methods
that require little or no fat - boil, broil, bake, roast, poach, steam,
saute, stir-fry or microwave.
- Trim off the fat
you can see before cooking meat and poultry. Drain off all fat after
browning. Chill soups and stews after cooking so you can remove the
hardened fat from the top.
- The three to four egg
yolks per week included in your eating plan may be used alone or in
cooking and baking (including store-bought products).
- Limit your use
of organ meats such as liver, brains, chitterlings, kidney, heart, gizzard,
sweetbreads and pork maws.
- Choose fat-free
(skim), 1/2% or 1% fat milk and nonfat or low-fat yogurt and cheeses.
To round out the
rest of your eating plan:
- Make five or more
servings of fruits or vegetables a part of your day.
- Eat six or more
servings per day of breads, cereals or grains, pasta, dried beans or
starchy vegetables.
- To avoid weight
gain, balance the calories you eat with regular physical activity.
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