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).