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Eating Well PEP
Eating Well PEP
Where to start
Did you know that poor diet is a leading cause of coronary heart disease? Healthy eating is not about “good”
and “bad” foods or restrictive diets. It’s about making small changes that you can continue long term.
The 5 key parts of a heart healthy eating pattern are to eat:
2. A variety of healthy protein sources especially fish and seafood, legumes (such as beans and lentils),
nuts and seeds. Smaller amounts of eggs and lean poultry can be included in a heart healthy diet.
If choosing red meat, make sure the meat is lean and limit to 1-3 times a week
3. Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat
varieties
4. Healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking
This style of eating is naturally low in unhealthy fats, salt and added sugar and rich in wholegrains, fibre,
vitamins and healthy fats.
Dinner ideas
Planning ahead and using leftovers in interesting ways can help make lunch and dinner meals easier.
Try chopping baked vegetables from yesterday’s roast and adding to some pasta or rice together with
some canned cannellini beans and chilli flakes.
Baked vegetables like pumpkin, zucchini and capsicum can be added to sandwiches, wraps and salads
Smart snacking
The snacks you choose make a difference so make them count. Heart healthy snacks include:
a piece of fruit with unflavoured yoghurt
wholegrain crackers with cheese
a small handful of unsalted nuts and seeds
vegetable sticks with a healthy dip or nut butter
choose water as a drink
Easy food swaps
Top 5 tips
1. Aim for 5 servings of vegetables a day. Add vegetables to salads, soups and casseroles or try them as a
snack.
2. Go for grain. Replace white bread and rice with wholegrain and seeded bread, brown rice and high fibre
breakfast cereals.
3. Eat more legumes like lentils, chickpeas and beans. Use dried and cooked or canned varieties either
alone or add to dishes to reduce the amount of meat.
4. Aim for 2-3 servings of fish a week. Canned fish in spring water or olive oil can be used; just avoid those
canned in brine.
5. Try introducing at least one meat-free day a week. You can find lots of quick and tasty meat-free recipes
at heartfoundation.org.au/recipes