American Heart Association Tips for Eating Healthy
- Cut down on added sugars, including sugar-sweetened drinks and juices.
- Use canola, soybean, corn oil, safflower oil, or olive oil in place of butter.
- Use portion sizes on food labels when preparing and serving food.
- Use fresh, frozen, and canned vegetables and fruits and serve at every meal;
Limit added sauces and sugar.
- Introduce and regularly serve fish as a main course.
- Remove the skin from chicken before eating.
- Use only lean cuts of meat and reduced-fat meat products.
- Limit high-calorie sauces like cream sauces and cheese sauces.
- Eat whole-grain breads and cereals rather than refined products;
read labels and ensure that "whole grain" is the first ingredient on the
food label of these products.
- Eat more legumes (beans) and tofu in place of meat for a main dish.
- Breads, breakfast cereals, and prepared foods, including soups,
may be high in salt and/or sugar; read food labels for content and choose high-fiber,
low-salt/ low-sugar alternatives.
American Heart Association et al. (2006) Dietary
Recommendations for Children and Adolescents: A guide for practioners.
Pediatrics, 117;544-559 ( DOI: 10.1542/peds.2005-2374).