Golden rules of food
Culprits: Fats, Sugar, Sodium What lurks in your pantry?
Buyer beware! Packaged foods often contain large amounts of sodium from preservatives and additives, while packaged low-fat foods commonly get a flavor boost from sugar. Read the labels.
Not all teaspoons of salt are the same • Most people will get more sodium than they require daily without adding any salt to their food.
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Fat free. Naturally sweetened. All natural. Don’t be fooled by misleading language on labels; look for the hidden or added sugar, salt, and fat. Consider these heart-healthy guidelines: • Reduce your intake of solid fats (saturated and trans fats), replacing them with poly- and monounsaturated oils. Less than 35 percent of your total daily calories should come from fat. • Watch the sugar: 4 grams equal 1 teaspoon. Most of us should have no more than 5 to 9 teaspoons per day. • Your overall daily diet should contain no more than 2,300 mg of sodium (about one teaspoon of table salt). Sodium is the part of salt that is most pertinent to your health. African-Americans, adults 50+, and all ages with hypertension, diabetes, or chronic kidney disease should limit their daily sodium intake to 1,500 mg.
Table
2,300mg sodium
fine grain
Kosher
1,760mg sodium
course grain
Sea
1,570mg sodium
flakey
1. Build from breakfast. Break your nightly fast with a healthy breakfast. 2. Eat the rainbow. Yellow peppers, red beets, purple cabbage. 3. Eat an apple a day. And keep going. Fruits and vegetables lower your risk of high blood pressure, heart disease, and stroke. 4. Turn over a new leaf. Make dark leafy greens, such as kale, spinach, and Swiss chard, a frequent vegetable choice. 5. Learn to love legumes. Good options are beans, lentils, peas, soybeans, and peanuts—all high in fiber, protein, iron and B vitamins. 6. Get hooked on fish. Meatless Monday, Tuna Tuesday, Sardine Saturday, Salmon Sunday. You get the idea: less meat and more fish with heart-protecting omega-3’s. 7. Correct your carbs. Pass on processed snacks, such as chips and crackers. Remember that healthy carbs are found in all plant foods and are essential fuel for your body and brain. 8. Keep grains whole. Three daily servings of whole or minimally processed grains, such as brown rice, quinoa, and bulgur, will reduce your risk of cardiovascular disease, diabetes, and obesity.
WITH P ORTION SIZES EVE R IN C RE ASING —
at convenience stores, restaurants, and in movie theaters—we inadvertently consume more calories than we need. Know common portion sizes. When given a choice, order the smallest size.
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