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NUTRITION

Get Pumped WITH

HEART HEALTHY EATING TIPS words | MICHELLE MCLEES

The start of the New Year is a perfect time to reflect on the past 12 months and assess what habits you want to take with you, and what you want to leave behind. Remember: it takes 21 days to make a habit and only one day to break it. To ensure your success, the American Heart Association recommends following these rules:

Make lifestyles changes to your diet by knowing what to keep, what to moderate and what to kick!

What to Keep:

1

CHOOSE WISELY, EVEN WITH HEALTHIER FOODS:

Ingredients and nutrient content can vary by brand and preparation.

2

COMPARE NUTRITION INFORMATION ON PACKAGE LABELS:

Select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat and no partially hydrogenated oils.

Fruits and Vegetables | Nuts and Seeds | Beans and Legumes | Fat-free and Low-fat Dairy Products Whole Grains | Fish, Skinless Poultry, and Plant-based Alternatives | Healthier Fats and Nontropical Oils

What to Moderate:

Fatty or Processed Meats (if you choose to eat red meat, select the leanest cuts) | Saturated Fat Sweets and Added Sugars (including sugar-sweetened beverages) | Sodium and Salty or Highly Processed Foods

What to Kick: Trans fats, partially hydrogenated oils and excessive calories

3

WATCH YOUR CALORIE INTAKE:

To maintain weight, consume only as many calories as you use up through physical activity.

4

IF YOU WANT TO LOSE WEIGHT:

Consume fewer calories or burn more calories.

5

EAT REASONABLE PORTIONS:

6

EAT A WIDE VARIETY OF FOODS:

7

LOOK FOR THE HEART-CHECK MARK:

Often this is less than you are served.

This is the best way to get all the nutrients your body needs. Prepare and eat healthier meals at home: You’ll have more control over ingredients.

Easily identify foods that can be part of an overall healthy diet. Learn more at heartcheck.org.

www.OurHealthlbss.com

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OurHealth Lynchburg & Southside Feb/Mar 2018  

Keeping your Health in the Game of Life, Organ Transplants, Athletic Trainers and and more.

OurHealth Lynchburg & Southside Feb/Mar 2018  

Keeping your Health in the Game of Life, Organ Transplants, Athletic Trainers and and more.