Nutrition is a key, evidence-based part of our work at the American Heart Association to reduce the grip of cardiovascular disease on our nation, and is one of our Life’s Simple 7 (eat better). Healthy eating is one of the most important things you can do for your body. A healthy diet and lifestyle are your best weapons in the fight against heart disease. Use our recommendations to make smart choices and eat healthy, in order to benefit your heart and your overall health.
| Eating well means shopping well! Check out these 5 easy ways to find healthier options at the grocery store. |
Planning ahead is key to success.
Preparing menus and grocery lists ahead of time can keep you from making impulse food choices, which often aren’t healthy. With a little planning, you can make the healthy choice the easy choice.
- Plan out one or two weeks of healthy meals for breakfast, lunch and dinner. Take a few minutes over the weekend to go through your favorite healthy recipes and map out your meal plan. Update your go-to list as you come across new recipes, and don’t be afraid to try new things!
- Use a grocery list or meal-planning app with a grocery list feature. This will help you quickly grab the ingredients you need for your healthy meal plan.
- If your work week is crazy, cook over the weekend and store pre-portioned meals in the fridge or freezer. Now this is a real time and money saver! Just thaw and reheat for hassle-free lunches and dinners.
- Cut up fruits and vegetables and keep them handy in the fridge, or pre-pack individual servings for when you’re on the go. You’ll have ready-made healthy snacks and meal ingredients at your fingertips.
For recipes and other practical information to help you eat smart during National Nutrition Month® and year-round, join Healthy For Good at heart.org/HealthyForGood.
Act to #BreakUpWithSalt during National Nutrition Month® at sodiumbreakup.heart.org.
Take a minute to watch the video above that will show you what foods can fuel their potential and the American Heart Association’s recommended servings for each food group.
Fruits and vegetables are high in vitamins, minerals and fiber and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure. So how can you eat more?
Breakfast
- Eat melon, grapefruit or other fruit.
- Add bananas, raisins or berries to your cereal.
- Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar – not “fruit drink,” “cocktail” or “punch.”
- Add chopped up vegetables to your eggs or potatoes. Try onions, celery, green or red bell peppers, or spinach.
Lunch
- Have a fruit or vegetable salad with lunch.
- Put vegetables on your sandwich, such as cucumber, sprouts, tomato, lettuce or avocado.
- Eat a bowl of vegetable soup. (Compare food labels and choose the product with the lowest amount of sodium you can find in your store, or make soup from scratch.)
- Have a piece of fruit or raw veggie sticks instead of chips.
Snacks
- Keep raw veggie sticks handy, such as green or red bell peppers, green beans, celery or carrots.
- Carry dried fruit, such as raisins, dates or dried apricots, in your purse or pocket.
- Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc.
- On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas.
Dinner
- Have a fruit or vegetable salad with dinner.
- Add a side of steamed or microwaved vegetables – frozen veggies are fine!
- When you use the oven to cook your meal, put in a whole potato, sweet potato or yam at the same time.
- Add chopped vegetables like onions, garlic and celery when cooking soup, stew, beans, rice, spaghetti sauce and other sauces.
- When making rice, add some frozen peas for the last three minutes of cooking.
Do you know the Salty Six? These six popular foods can add high levels of sodium to your diet. Eat More Color!
Important Dates in March
| 3/2 Employee Appreciation Day first Friday in March
3/2 – 3/9 National Sleep Awareness Week 3/8 International Women’s Day 3/11 Daylight Saving Time begins – Spring clocks forward one hour 3/17- Saint Patrick’s Day 3/20 Spring officially begins 3/20 – 3/23 EPI Lifestyle 2018 Scientific Sessions 3/21 Kick Butts Day (Campaign for Tobacco-Free Kids) 3/22 World Water Day |