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    4 views2 pages

    Eating Well PEP

    Uploaded by

    rhystbull

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Eating well to protect your heart

    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:

    1. Plenty of vegetables, fruits and wholegrains

    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

    5. Herbs and spices to flavour foods, instead of adding salt

    This style of eating is naturally low in unhealthy fats, salt and added sugar and rich in wholegrains, fibre,
    vitamins and healthy fats.

    Cook at home more


    Meals and snacks purchased outside of the home are often high in kilojoules, salt, added sugar and
    unhealthy fats. Control what’s in your meals by cooking at home more often.
     Use take-aways and restaurant meals as occasional treats only (once a week or less)
     Take lunch from home
     Go to heartfoundation.org.au/recipes for recipes, weekly meal plans, tips and shopping lists to make your
    life easier.

    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

    SWAP THIS FOR THIS


    Potato crisps Unsalted nuts and seeds
    Air popped popcorn – try adding spices or chilli flakes instead of salt
    and butter
    Hot chips Home-made sweet potato wedges (toss wedges of sweet potato with
    olive oil and bake @180C for 20-30 minutes)
    Sweet biscuits and cakes Home-made versions (see recipes at
    www.heartfoundation.org.au/recipes/ategory/baking
    Fruit yoghurt or ice cream Natural yoghurt with added fresh or frozen berries
    Ham sandwich Cheese and salad sandwich on wholemeal bread
    Meat pie Chicken and salad wrap
    Cream cheese, cheese spread, Mozzarella, edam, cheddar, cottage and swiss cheese
    cheese sticks
    Salt Herbs, spices, pepper, garlic, chilli or ginger
    Soft drinks, fruit juice or cordial Water, mineral water or sparkling water – try adding lemon, lime or
    orange slices to flavour the water without sugar
    Butter, palm oil, coconut oil, lard Olive oil, peanut oil, sunflower oil, margarine

    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

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