Heart Disease
Proper Eating
Adult guide to proper eating
Making healthy food choices can be both easy and fun. All you have to do is select those foods listed under CHOOSE and cut down on those foods listed under LIMIT. These listings have been separated according to the major food groups in order to make it easier for you to look up particular foods.
Meat group
Supplies: Protein, iron, niacin (B3), and thiamine (B1).
Choose: Skinless chicken and turkey. Lean cuts of beef, veal, lamb, pork, and ham (no more than three servings per week). Egg whites or egg substitutes. All freshwater fish and ocean seafood. Natural peanut butter (1 Tbs = 1 serving or 1 oz of meat).
Limit: Duck and goose. Fatty meats, organ meats, and meats that have been deep fried. Egg yolks (no more than three per week). Processed meats, like most frankfurters, cold cuts, and sausage (unless special low-fat brands — less than 3 g of fat/oz). Cashews and macadamia nuts.
Milk group
Supplies: Calcium, riboflavin (B2), and protein.
Choose: Low-fat or fat-free milk products, such as low-fat or fat-free milk, cottage cheese, and yogurt.
Limit: Whole-milk products, such as regular milk, chocolate milk, eggnog, ice cream, and most cheeses. Creams, including sour cream, cream cheese, and coffee cream.
Grain and cereal group
Supplies: Carbohydrates, thiamine, iron, niacin, and fiber (in whole-grain products).
Choose: Whole-grain or enriched breads, rolls, and cereals. Pasta, rice, barley, and potatoes. Dried beans and legumes.
Limit: Egg-rich breads, butter-crust breads. Commercially baked products. Granola, stuffing mixes.
Fruit and vegetable group
Supplies: Vitamins A and C, fiber.
Choose: Any fresh, frozen, or dried fruit. Fruit juices or vegetables not listed under LIMIT.
Limit: Deep-fried, breaded, or creamed vegetables. Processed or canned fruits and vegetables. Coconut.
Fat and oil group
Supplies: Fat-soluble vitamins A and E.
Choose: Margarines (when the first ingredient listed is a liquid vegetable oil). Unsaturated liquid vegetable oils, like safflower, sunflower, corn, sesame, soybean, cottonseed, olive, canola, and peanut. Salad dressings made with any of the acceptable oils listed.
Limit: Saturated fats, such as butter, shortening, and lard. Margarines, when the first ingredient listed is a hydrogenated oil. Coconut, palm, and palm-kernel oils, as well as products made with these oils. Salad dressings made with cream, whole milk, butter milk, sour cream, or high-fat yogurt. Cashews and macadamia nuts.
Snacks and desserts
Supplies: Calories.
Choose: Fruit-flavoured gelatin. Hard candy, jam, jelly, and honey. Homemade dessert products prepared with ingredients found in the CHOOSE section. Plain popcorn. Fat-free frozen desserts and fat-free baked goods.
Limit: Chocolate. Fried snack foods, like potato chips and corn chips. Most commercially baked dessert products and commercial microwave popcorn.
As you can see, there are many types of foods you can choose from. Remember to include a variety of foods in your daily meal plan.
Now, you can go shopping!
