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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:
CHOOSE WISELY, EVEN WITH HEALTHIER FOODS:
Ingredients and nutrient content can vary by brand and preparation.
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
WATCH YOUR CALORIE INTAKE:
To maintain weight, consume only as many calories as you use up through physical activity.
IF YOU WANT TO LOSE WEIGHT:
Consume fewer calories or burn more calories.
EAT REASONABLE PORTIONS:
EAT A WIDE VARIETY OF FOODS:
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: Youâ€™ll have more control over ingredients.
Easily identify foods that can be part of an overall healthy diet. Learn more at heartcheck.org.
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