/health
ASK AN EXPERT
(MayoClinic.com) Do you want to adopt a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan that emphasizes whole grains, fruits and vegetables, and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).
Below are two days' worth of heart-healthy menus. Use them as a template for healthy eating.
Breakfast
1 cup cooked oatmeal, sprinkle with 1 tablespoon cinnamon and chopped walnuts
1 banana
1 cup skim milk
Lunch
1 cup low-fat (1 percent or lower) plain yogurt with 1 teaspoon ground flaxseed
1/2 cup peach halves
5 Melba toast crackers
1 cup raw broccoli and cauliflower
2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
Sparkling water
Dinner
Grilled turkey burger (4 ounces, or oz.) with a whole-grain bun
1/2 cup green beans with toasted almonds
2 cups mixed salad greens
2 tablespoons low-fat salad dressing
1 tablespoon sunflower seeds
1 cup skim milk
1 small orange
Snack
1 cup skim milk
9 animal crackers
| Day 1 nutrient analysis | |
|---|---|
| Calories | 1,637 |
| Protein | 85 g |
| Carbohydrate | 245 g |
| Total fat | 43 g |
| Saturated fat | 9 g |
| Monounsaturated fat | 14 g |
| Cholesterol | 101 mg |
| Sodium | 1,545 mg |
| Fiber | 30 g |
| Potassium | 4,290 mg |
| Calcium | 1,887 mg |
Breakfast
2 whole-wheat pancakes, 4-inch diameter, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice
1 cup skim milk
Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 1/4 cup crumbled feta cheese and 2 tablespoons reduced-fat ranch dressing
1 kiwi
1 cup skim milk
Dinner
Oriental chicken (5 oz.) with braised pineapple ring
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice
Snack
3 graham cracker squares
1 cup fat-free frozen yogurt
| Day 2 nutrient analysis | |
|---|---|
| Calories | 1,734 |
| Protein | 88 g |
| Carbohydrate | 257 g |
| Total fat | 29 g |
| Saturated fat | 10 g |
| Monounsaturated fat | 8 g |
| Cholesterol | 159 mg |
| Sodium | 2,376 mg |
| Fiber | 25 g |
| Potassium | 3,530 mg |
| Calcium | 1,436 mg |
On both days, if you're thirsty, drink water as a calorie-free way to supplement your diet.
©1998-2009 Mayo Foundation for Medical Education and Research (MFMER). Terms of use.
| Most Viewed | Most Emailed |
Want to know more about this article or other health related issues? Ask your question and we'll post some each week for CNN.com reader to discuss or for our experts to weight in.
