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Copyright and Legal Notices Eating Right Made Simple A Common Sense Approach to a Healthy Heart and Fit Body © 2006 by PERFECT FIT, LLC. ALL RIGHTS RESERVED. DISTRIBUTED VIA A RESELLER LICENSE GRANTED BY PERFECT FIT, LLC This book is a derivative work, containing both original and public domain material, in a unique format. All original work and formatting is protected by copyright laws of the United States of America and other countries. Except by the Licensee, and then only as allowed under the Terms granted by the License, no part of this book may be reproduced or copied in digital, printed hard copy, or any other format. This book may not be resold, auctioned, or otherwise disseminated via email, the internet, computer disc/CDrom/DVD/other storage media, or via any other means available now or in the future without the express written permission of Perfect Fit, LLC. NOTICE – DISCLAIMER All information in this report is of a general nature and is furnished for educational purposes only. No information contained in this report or any materials provided by Perfect Fit, LLC is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. The information is not a diagnosis, treatment plan, or recommendation for a particular course of action regarding your health and is not intended to provide specific medical advice. It remains your responsibility to evaluate the accuracy, completeness, and usefulness of all information provided by Perfect Fit, LLC. 1 Contents THE RULES FOR EATING RIGHT! ........................................................................................................... 5 EATING FOR HEART HEALTH – HOW NUTRITION AFFECTS THREE KEY RISK FACTORS...... 6 OVERWEIGHT AND OBESITY .......................................................................................................................... 6 HIGH BLOOD PRESSURE ................................................................................................................................ 7 HIGH BLOOD CHOLESTEROL .......................................................................................................................... 7 REDUCE YOUR HEART DISEASE RISK................................................................................................... 7 PLANNING A NUTRITIOUS DAY............................................................................................................... 8 DAILY CALORIE AND NUTRIENT INTAKES:....................................................................................................... 8 DON’T IGNORE PORTION SIZE................................................................................................................ 9 LET THE NUTRITION FACTS LABEL GUIDE YOU TO HEALTHY CHOICES................................. 10 LEARN THE LABEL LANGUAGE ..................................................................................................................... 11 WHAT COUNTS AS A SERVING?..................................................................................................................... 12 KEEPING THE “HEART” IN OLD FAMILY FAVORITES .................................................................... 13 MAKING MEALTIMES SPICY ........................................................................................................................ 15 FAST FACTS ON FIBER, FAT, AND SALT.............................................................................................. 15 FIBER – WHY DOES IT MATTER, AND WHAT IS IT ANYWAY?........................................................................ 16 OTHER BENEFITS OF FIBER-RICH FOODS ........................................................................................................ 16 FRUITS AND VEGETABLES – FIBER AND MORE GOODNESS .............................................................................. 17 FAT – ISN’T IT ALWAYS BAD FOR YOU? ...................................................................................................... 18 FIGURING YOUR FAT ................................................................................................................................... 19 ARE SOME CUTS OF MEAT LESS FATTY THAN OTHERS? ............................................................................... 19 WHAT’S THE BEST WAY TO COOK TO REDUCE FAT? .................................................................................... 20 THE IMPORTANCE OF LEAN PROTEINS .......................................................................................................... 20 SALT – HOW CAN I REDUCE THE AMOUNT OF SALT I E AT?........................................................................... 20 WATER – YOU CAN’T LIVE WITHOUT IT ............................................................................................ 21 SO, NOW YOU KNOW ............................................................................................................................... 22 ABBREVIATIONS....................................................................................................................................... 23 APPETIZERS AND SOUPS .................................................................................................................... 24 BEAN AND MACARONI SOUP ....................................................................................................................... 25 CANNERY ROW SOUP .................................................................................................................................. 26 CORN CHOWDER ......................................................................................................................................... 27 CURTIDO (CABBAGE) SALVADOREÑO .......................................................................................................... 28 GAZPACHO ................................................................................................................................................. 29 HOMEMADE TURKEY SOUP.......................................................................................................................... 30 MEATBALL SOUP ........................................................................................................................................ 31 MEXICAN POZOLE ....................................................................................................................................... 32 MINESTRONE SOUP ..................................................................................................................................... 33 PUPUSAS REVUELTAS .................................................................................................................................. 34 ROCKPORT FISH CHOWDER ......................................................................................................................... 35 MAIN DISHES .......................................................................................................................................... 36 BAVARIAN BEEF ......................................................................................................................................... 37 BEEF AND BEAN CHILI ................................................................................................................................ 38 2 BEEF STROGANOFF ..................................................................................................................................... 39 BLACK SKILLET BEEF WITH GREENS AND RED POTATOES ............................................................................ 40 QUICK BEEF CASSEROLE ............................................................................................................................. 41 SCRUMPTIOUS MEAT LOAF.......................................................................................................................... 42 STIR-FRIED BEEF AND POTATOES ................................................................................................................ 43 STIR-FRIED BEEF AND CHINESE VEGETABLES .............................................................................................. 44 BAKED PORK CHOPS ................................................................................................................................... 45 SHISH KABOB ............................................................................................................................................. 46 SPICY VEAL ROAST ..................................................................................................................................... 47 BARBECUED CHICKEN ................................................................................................................................. 48 BARBECUED CHICKEN – SPICY SOUTHERN STYLE ........................................................................................ 49 CHICKEN GUMBO ........................................................................................................................................ 50 CHICKEN AND RICE ..................................................................................................................................... 51 CHICKEN AND SPANISH RICE ....................................................................................................................... 52 CHICKEN MARSALA .................................................................................................................................... 53 CHICKEN ORIENTALE .................................................................................................................................. 54 CHICKEN RATATOUILLE .............................................................................................................................. 55 CHICKEN SALAD ......................................................................................................................................... 56 CHICKEN STEW ........................................................................................................................................... 57 CRISPY OVEN-FRIED CHICKEN .................................................................................................................... 58 FINGER-LICKING CURRIED CHICKEN............................................................................................................ 59 GRILLED CHICKEN WITH GREEN CHILE SAUCE ............................................................................................. 60 JAMAICAN JERK CHICKEN ........................................................................................................................... 61 20-MINUTE CHICKEN CREOLE ..................................................................................................................... 62 VERY LEMONY CHICKEN ............................................................................................................................. 63 YOSEMITE CHICKEN STEW AND DUMPLINGS ................................................................................................ 64 AUTUMN TURKEY-STUFFED CABBAGE ........................................................................................................ 66 SPAGHETTI WITH TURKEY MEAT SAUCE ...................................................................................................... 67 TURKEY MEAT LOAF .................................................................................................................................. 68 BAKED SALMON DIJON ............................................................................................................................... 69 BAKED TROUT ............................................................................................................................................ 70 CATFISH STEW AND RICE ............................................................................................................................ 71 FISH VERONIQUE ........................................................................................................................................ 72 MEDITERRANEAN BAKED FISH .................................................................................................................... 73 MOUTH WATERING OVEN-FRIED FISH ......................................................................................................... 74 SCALLOP KABOBS ....................................................................................................................................... 75 SPICY BAKED FISH ...................................................................................................................................... 76 SPINACH-STUFFED SOLE ............................................................................................................................. 77 TUNA SALAD .............................................................................................................................................. 78 CHILLIN’ OUT PASTA SALAD ....................................................................................................................... 79 CLASSIC MACARONI AND CHEESE ............................................................................................................... 80 RED HOT FUSILLI ........................................................................................................................................ 81 SWEET AND SOUR SEASHELLS ..................................................................................................................... 82 BLACK BEANS WITH RICE ........................................................................................................................... 83 CARIBBEAN PINK BEANS ............................................................................................................................. 84 NEW ORLEANS RED BEANS ......................................................................................................................... 85 SUMMER VEGETABLE SPAGHETTI ................................................................................................................ 86 VEGETARIAN SPAGHETTI SAUCE.................................................................................................................. 87 ZUCCHINI LASAGNA .................................................................................................................................... 88 SIDE DISHES ............................................................................................................................................ 89 FRESH CABBAGE AND TOMATO SALAD ........................................................................................................ 90 GREEN BEANS SAUTÉ.................................................................................................................................. 91 ITALIAN VEGETABLE BAKE ......................................................................................................................... 92 LIMAS AND SPINACH ................................................................................................................................... 93 SMOTHERED GREENS .................................................................................................................................. 94 3 VEGETABLE STEW....................................................................................................................................... 95 VEGETABLES WITH A TOUCH OF LEMON ...................................................................................................... 96 CANDIED SWEET POTATOES ........................................................................................................................ 97 DELICIOUS OVEN FRENCH FRIES.................................................................................................................. 98 GARDEN POTATO SALAD ............................................................................................................................. 99 GARLIC MASHED POTATOES .......................................................................................................................100 NEW POTATO SALAD..................................................................................................................................101 SAVORY POTATO SALAD ............................................................................................................................102 SWEET POTATO CUSTARD ..........................................................................................................................103 WONDERFUL STUFFED POTATOES ...............................................................................................................104 ORIENTAL RICE..........................................................................................................................................105 PARMESAN RICE AND PASTA PILAF.............................................................................................................106 SUNSHINE RICE ..........................................................................................................................................107 BREADS .....................................................................................................................................................108 APRICOT-ORANGE BREAD ..........................................................................................................................109 BANANA-NUT BREAD ................................................................................................................................110 CARROT-RAISIN BREAD .............................................................................................................................111 GOOD-FOR-YOU CORNBREAD ....................................................................................................................112 HOMESTYLE BISCUITS ................................................................................................................................113 DESSERTS..................................................................................................................................................114 DESSERTS APPLE COFFEE CAKE..................................................................................................................................115 FROSTED CAKE ..........................................................................................................................................116 RAINBOW FRUIT SALAD WITH HONEY-ORANGE SAUCE ..............................................................................118 TROPICAL FRUIT COMPOTE ........................................................................................................................119 BANANA MOUSSE ......................................................................................................................................120 CRUNCHY PUMPKIN PIE..............................................................................................................................121 MOCK SOUTHERN SWEET POTATO PIE ........................................................................................................123 OLD-FASHIONED BREAD PUDDING WITH APPLE-RAISIN SAUCE...................................................................124 1-2-3 PEACH COBBLER ...............................................................................................................................126 RICE PUDDING ...........................................................................................................................................127 WINTER CRISP ...........................................................................................................................................128 DRESSINGS................................................................................129 SALSA, SEASONINGS, & SALAD DRESSINGS CHILI AND SPICE SEASONING ......................................................................................................................130 FRESH SALSA .............................................................................................................................................131 HOT ‘N SPICY SEASONING ..........................................................................................................................132 VINAIGRETTE SALAD DRESSING .................................................................................................................133 YOGURT SALAD DRESSING .........................................................................................................................134 BEVERAGES ..............................................................................................................................................135 MANGO SHAKE ..........................................................................................................................................136 SUMMER BREEZES SMOOTHIE.....................................................................................................................137 ABOUT TOM GIFFORD............................................................................................................................138 4 The Rules For Eating Right! You know that you need to eat right to be healthy. But, like most people, you may not know what “eat right” really means. Often, people believe it means to go on a diet. But, generally nothing could be further from the truth. Diets are NOT the way to a healthier you. In fact, most people who go on calorie restricted diets generally end up gaining more weight back than they lost. This book will show you what it really means to “eat right”, and how it really is not that hard to do. And even better, it will show you that what’s good for your heart and body can be great for your taste buds! As Eating Right Made Simple will show, you don’t have to lose flavor to gain health. The information in this book grew out of research and education projects supported by the National Heart, Lung, and Blood Institute. The studies and project dealt with ways to help Americans keep their hearts strong by reducing their intake of calories, fat – especially saturated fat – cholesterol, and sodium. They include the Dietary Approaches to Stop Hypertension – or “DASH” – clinical study and the popular Stay Young at Heart nutrition education program. Now, you can use the results of these efforts to improve your heart health. Cooking up heart health requires no secret ingredients. It simply means making dishes that are lower in saturated fat, cholesterol, total fat, and reduced in sodium. And, as an extra plus, these dishes have fewer calories than those higher in fat. It means enjoying “Crispy Oven-Fried Chicken,” “Red Hot Fusilli,” “Stir-Fried Beef and Potatoes,” “Apricot-Orange Bread,” “Crunchy Pumpkin Pie,” and a “Summer Breezes Smoothie.” The recipes in Eating Right Made Simple will even tempt children. That’s important because good eating habits need to start early. So, cook up some “Delicious Oven French Fries” and teach your kids how good good health can taste. Chances are, They’ll want another lesson. Eating Right Made Simple includes this first section titled The Rules For Eating Right, which offers information on special topics, such as how diet affects key factors involved in heart health, hot to use the Nutrition Facts Label, how to make healthier meals out of those old family favorites, why fiber matters, and how to reduce salt and sodium in dishes. Check the table of contents for a listing of these topics. If this report sharpens your appetite for more info on designing fast, effective, and fun fat loss workouts, please visit www.TheGreatCardioMyth.com. Start following the Rules today – your heart will thank you for it. 5 Eating for Heart Health – How Nutrition Affects Three Key Risk Factors What you eat can help keep your heart beating strong – or lead to overweight, high blood pressure, and high blood cholesterol, three key factors that increase the risk of developing heart disease. Here’s a Brief Look at Why These Three Risk Factors Are So Important: Overweight and Obesity Overweight and obesity pose major health risks. First, they increase the risk of heart disease. Second, they make you more likely to develop other factors that also increase that risk. For instance, overweight and obesity increase your chance of developing high blood pressure and high blood cholesterol (see following sections), and diabetes – all major risk factors for heart disease. So it’s important to stay at a healthy weight. There’s no gimmick to achieving this goal. The amount of calories you take in through your diet should not exceed the amount you expend through body metabolism and physical activities. If you eat more calories than you use up, you’ll gain weight. But, even a small decrease in calories eaten can help keep you from gaining weight. If you are overweight, losing just 10 percent of your current weight helps to lower your risk of heart disease. If you can’t lose extra weight just yet, then try not to gain more. Here are a few tips to help you keep your weight in check: • • • • • • Try to eat more frequently throughout the day. It is much better to eat 5 – 6 smaller meals and snacks than 2 or 3 big meals. Do your best to get lean proteins, quality whole grain carbs, and fruits and vegetables throughout the day. You want to achieve balance. Watch out for portion size. It’s not just what you eat, but how much (see page 9). Choose fewer high-fat foods. These often have more calories than the same amount of other foods. But be careful of “lowfat” foods. They aren’t always low in calories. Sometimes, extra sugars are added to lowfat items, such as desserts. They can be just as high in calories as regular versions, if not higher. Be physically active – if you are, you’ve got a good chance of keeping your calorie equation in balance. Check out www.TheGreatCardioMyth.com for more information on incorporating exercise into your lifestyle. 6 High Blood Pressure Also called hypertension, this condition puts you at risk for heart disease and stroke. Diet plays a big role in your chance of developing high blood pressure. Following an eating plan low in saturated fat and cholesterol, and moderate in total fat is important for heart health generally and may help prevent or control high blood pressure. A key ingredient of this plan should be reducing your intake of salt (sodium chloride) and other forms of sodium. Only small amounts of salt occur naturally in foods. Instead, most of the salt Americans consume is added during food processing, in preparation at home, or in a restaurant. By cutting back on salt, you’ll probably lessen your taste for it over time. Try to consume no more than 6 grams (about 1 teaspoon) of table salt a day. That equals 2.4 grams (2,400 milligrams) of sodium a day. Studies such as the Dietary Approaches to Stop Hypertension trial, or DASH, show that persons with or at an increased risk of developing high blood pressure can help control or prevent the condition by further reducing table salt to 4 grams (or 2/3 teaspoon) a day. That equals 1.5 grams (1,500 milligrams) of sodium a day. Both totals include ALL salt and sodium consumed – that used in cooking and at the table, as well as in prepared foods. High Blood Cholesterol Fat and cholesterol in the diet can raise the level of cholesterol in the blood—and that can lead to atherosclerosis, a type of “hardening of the arteries.” In atherosclerosis, cholesterol, fat, and other substances build up in artery walls. As the process continues, arteries, including those to the heart, may narrow, reducing blood flow. Saturated fat raises blood cholesterol more than anything else in the diet. See page 16 for more about fat. Help reduce your fat intake by looking for lowfat or fat free dairy products and other fat free items – but, again, keep an eye on the products’ calorie content so you don’t gain weight. Some foods can actually help to lower blood cholesterol. This includes foods with soluble (also called viscous) fiber. Soluble fiber is found in cereal grains, fruits, vegetables, and legumes (which include beans, peas, and lentils). See page 16 for more on fiber. Other food products also help lower blood cholesterol: These products contain plant stanols or plant sterols. These include cholesterol-lowering margarines. Plant stanols and sterols are noted on product food labels. Reduce Your Heart Disease Risk If you’ve got a heart, heart disease could be your problem. Heart disease affects women just as much as it does men. But everyone can take steps to reduce their chance of developing the disease. How? By preventing or controlling behaviors and conditions known to increase its risk. They’re called “risk factors,” and there are two types – those you can change and those you 7 can’t. Luckily, most of them can be changed. These are smoking, high blood pressure, high blood cholesterol, overweight/obesity, physical inactivity, and diabetes. Those you can’t alter are your age (45 or older for men; 55 or older for women) and having a family history of early heart disease (a father or brother diagnosed before age 55, or a mother or sister diagnosed before age 65). Start now to improve your heart-health profile. For instance, following a heart healthy eating plan helps prevent or control high blood pressure, high blood cholesterol, overweight, and diabetes. Here are some other steps you can take to help protect your heart health: • • • • • • Stop smoking. If you can’t quit the first time, keep trying. Lower high blood pressure. Have your blood pressure checked regularly (once every 2 years if it is normal, more often if it is not). Also, maintain a healthy weight and limit your intake of alcoholic beverages – to one drink a day for women and two for men. Reduce high blood cholesterol. Maintain a healthy weight and get your cholesterol level checked once every 5 years (more often, if needed). The test measures the level of cholesterol circulating in the bloodstream. Aim for a healthy weight. To lose weight and keep it off, adopt a lifestyle that combines sensible eating with regular physical activity. Be physically active. Do at least 30 minutes of a moderate-intensity physical activity, such as brisk walking, on most and preferably all days of the week. Prevent or manage diabetes. The steps that lower your risk of heart disease also reduce your chance of developing diabetes. If you already have diabetes, be sure to manage it. Planning a Nutritious Day Eating well means enjoying a variety of food – and so does eating to stay well. Variety matters because no food has all the nutrients and other substances needed by your heart and the rest of your body. So be sure to follow a well-balanced eating plan. The nutrient list that accompanies the recipes in Eating Right Made Simple can help you keep your diet in balance. The list gives nutrients vital for good heart health. Use the list to aim for the recommended daily total intakes of those nutrients. The recommended daily intakes for healthy adults are given below. Your needs may differ from these if you are overweight or have heart disease, high blood pressure, high cholesterol, diabetes, or another condition. If you do, check with your doctor or a dietitian to find out what intakes are best for you. Daily calorie and nutrient intakes: • Calories......................Consume enough to stay at a healthy weight A calorie is a unit of energy, not a nutrient. The amount that’s best for you depends largely on your height and weight. You’ll also need to consider whether or not you have to lose pounds. Other factors that affect your calorie needs include how physically active you are and your age. Physical activity helps burn calories, while 8 middle-aged and older adults tend to need fewer calories than younger persons. Typical daily intakes are: 1,600 calories—For young children (ages 2-6), women, and some older adults 2,200 calories—For older children, teenage girls, active women, and most men 2,800 calories—For teenage boys and active men • Total Fat....................No more than 30 percent of daily calories • Saturated Fat............Less than 10 percent of daily calories • Cholesterol...............Less than 300 milligrams per day • Fiber..........................25 – 30 grams per day • Protein......................10 – 35 percent of daily calories • Carbohydrates..........45 – 65 percent of daily calories • Sodium......................No more than 2,400 milligrams per day To calculate percent of daily calories, it’s important to know that protein and carbohydrate have 4 calories per gram, while fat has 9 calories per gram. So, for example, if you eat 2,000 calories a day, your daily total intakes should be no more than 67 grams of total fat, 22 grams or less of saturated fat, and 225 – 325 grams of carbohydrates. For the other nutrients, have no more than the maximums listed above. The chart on page 19 gives some daily totals for saturated fat and total fat. However, try to remember that the goal is to build a nutritious pattern from nutritious meals. Not every dish needs to be low in fat or calories. Keep your sights set on an overall healthy pattern. Don’t Ignore Portion Size When it comes to heart health, size matters. It’s very easy to “eat with your eyes” and misjudge what equals a portion. That makes it just as easy to pile on unwanted pounds. So be sure you eat a sensible portion size. Remember, it is best to eat 5 – 6 smaller meals/snacks throughout the day than to eat 2 – 3 bigger meals. The recipes in Eating Right Made Simple are designed to give you a satisfying portion. The following sections also offer valuable information about portion size: • Nutrition Facts Label – The section that begins on the next page tells how to read these labels, which give calorie and nutrient contents per serving. Products often are sold as single portions but actually contain more than one serving. For instance, a 9 • small bag of pretzels may be sold as one portion but contain two servings. Be especially careful of portion size when choosing high-calorie items. What Counts as a Serving? – Starting on page 12, this section provides some often eye-opening examples of how much food constitutes a serving. Compare these figures to amounts you currently eat. Let the Nutrition Facts Label Guide You to Healthy Choices Shopping for the right food item can be dizzying. Shelves are packed with different brands, some with special health claims. But, there is a surefire way to pick out the best item: Read its Nutrition Facts Label. This label gives you x-ray eyes. It tells you nutritional value and number of servings in an item. Make sure though you carefully check the serving size listed. It may be much less than what you consider to be a serving. See page 12 for more. The label has another asset too – the Percent Daily Value listing. This tells you how much each serving of the item supplies of the day’s recommended intake for total fat, saturated fat, cholesterol, sodium, total carbohydrate, dietary fiber, vitamins A and C, calcium, and iron. Not bad. Nutr i ti on Facts Serving Size 1/2 cup (67g) Servings Per Container 16 Amount Per Serving Calories from Fat Calories 100 0 % Daily Value 0% Total Fat0g Saturated Fat 0g 0% 0% Cholesterol 0g 3% Sodium 60mg 7% Total Carbohydrate 22g Dietary Fiber 0g 0% Sugars 15g Protein 3g Vitamin A Calcium 2% 45% Vitamin C* Iron* 0% 0% Use the Nutrition Facts Label to compare foods. As a guide, if you want to consume more of a nutrient (such as fiber), try to choose foods with a higher Percent Daily Value; to consume less of a nutrient (such as saturated fat, cholesterol, or sodium), choose foods with a lower Percent Daily Value. Try the “5–20" guide – an easy way to use the Percent Daily Value to compare the nutrients in similar foods. So, for nutrients you want to get less of, look for a Percent Daily Value of 5 or less; for nutrients you want to have more of, look for a Percent Daily Value of 20 or more. Also get in the habit of checking an item’s ingredient list. It will tell you what’s in the food – including any added nutrients, fats, or sugars. Ingredients are listed in descending order of amount by weight. See the following information on how to decipher the special content claims on food labels. *Percent Daily Values are based on a 2,000 calorie diet. 10 Learn the label language One of the best ways to find heart healthy products is to check food labels. Here are some terms to look for when choosing low-sodium, lowfat, and low-calorie items: PHRASE WHAT IT MEANS FOR SODIUM Sodium free or salt free Less than 5 milligrams per serving Very low sodium 35 milligrams or less per serving Low sodium 140 milligrams or less per serving Low sodium meal 140 milligrams or less per 3.5 oz. (100 grams) Reduced or less sodium At least 25% less sodium than the regular version Light in sodium Half the sodium of the regular version Unsalted or no salt added No salt added to the product during processing FOR FATS Fat free Less than 0.5 grams per serving Low saturated fat 1 gram or less per serving Lowfat 3 grams or less per serving Reduced fat At least 25% less fat than the regular version Light in fat Half the fat of the regular version FOR CALORIES Calorie free Less than 5 calories per serving Low calorie 40 calories or less per serving Reduced calorie At least 25% fewer calories than the regular version Light or lite Half the fat or 1/3 of the calories of the regular version 11 What counts as a serving? Here is a place where you need to be very careful, as there is really no regulation on what manufacturers can call a ‘serving’. For instance, take a look at a can of cooking spray. It probably says on the front that it is fat free and calorie free. And, based on the definitions on the previous page, it is perfectly legal to do so, even though most of those sprays are simply vegetable oil and propellant. And, it is legal to do so even though vegetable oil is 100% fat and generally 120 calories per tablespoon. They way they can do this is to make the serving size on the Nutrition Facts Label ridiculously small. Since anything with less than 1/2 gram of fat can be called fat free, they just make the serving size equal to 1/4 gram. Thus, even though it is 100% fat, it has less than 1/2 gram of fat per serving, so they can call it fat free. Of course, that 1/4 gram serving size is equal to a third of a second spray. I challenge you to even get your finger on and off of the button in a third of a second. Here are some examples of what the USDA considers serving sizes: • Bread, Cereal, Rice, and Pasta 1 slice of bread About 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta • Vegetables 1 cup of raw leafy vegetables 1/2 cup of other vegetables—cooked or raw 3/4 cup of vegetable juice • Fruits 1 medium apple, banana, orange, pear 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice • Milk, Yogurt, and Cheese—preferably fat free or lowfat 1 cup of milk or yogurt 1 1/2 ounces of natural cheese (such as Cheddar) 2 ounces of processed cheese (such as American) • Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts—preferably lean or lowfat 2–3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans or 1/2 cup of tofu – these count as 1 ounce of lean meat (Note: Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as one serving. As a meat substitute, 1 cup of cooked, dry beans counts as one serving – 2 ounces of meat.) 2 1/2 ounce soy burger or 1 egg counts as 1 ounce of lean meat 2 tablespoons of peanut butter or 1/4 cup of nuts counts as 1 ounce of meat 12 Keeping the “Heart” in Old Family Favorites Eating heart healthy meals doesn’t mean giving up some of those too-rich favorite family recipes. With a few changes, you can keep the heart and add the health. Here’s how: General substitutions Milk/Cream/Sour Cream • • Cook with lowfat (1 percent fat) or fat free dry or evaporated milk, instead of whole milk or cream. Instead of sour cream, blend 1 cup lowfat, unsalted cottage cheese with 1 tablespoon fat free milk and 2 tablespoons lemon juice, or substitute plain, fat free or lowfat yogurt or sour cream. Spices/Flavorings • • • • Use a variety of herbs and spices in place of salt (see page 15). Use low-sodium bouillon and broths, instead of regular bouillons and broths. Use a small amount of skinless smoked turkey breast, instead of fatback to lower fat content but keep taste. Use skinless chicken thighs, instead of neck bones. Oils/Butter • • • Use cooking oil spray to lower (notice I didn’t say eliminate) fat and calories. Use a small amount of olive oil, instead of lard, butter, or other fats that are hard at room temperature. Choose the new margarines that do not contain partially hydrogenated vegetable oils or trans fats. Eggs • In baking or cooking, use 3 egg whites and 1 egg yolk instead of 2 whole eggs, or 2 egg whites or 1/4 cup of egg substitute instead of 1 whole egg. Meats and Poultry • • Choose lean cuts of meat (see page 20) and remove any visible fat. Remove skin from chicken and other poultry before cooking. For Sandwiches and Salads • • • In salads and sandwiches, use fat free of lowfat dressing, yogurt, or mayonnaise, instead of regular versions. To make a salad dressing, use equal parts water and vinegar, and half as much oil. Use plenty of vegetables on sandwiches. For Soups and Stews • Remove fat from homemade broths, soups, and stews by preparing them ahead and chilling them. Before reheating the dish, lift off the hardened fat that formed at the 13 surface. If you don’t have time to chill the dish, float a few ice cubes on the surface of the warm liquid to harden the fat. Then, remove and discard the fat. For Baking • • To make muffins, quick breads, and biscuits, use no more than 1–2 tablespoons of fat for each cup of flour. When making muffins or quick breads, use three ripe, very well-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil, or shortening – you’ll get less saturated fat and fewer calories. For Desserts • • • To make a pie crust, use only 1/2 cup margarine for every 2 cups flour. For chocolate desserts, use 3 tablespoons of cocoa, instead of 1 ounce of baking chocolate. If fat is needed to replace that in chocolate, add 1 tablespoon or less of vegetable oil. To make cakes and soft-drop cookies, use no more than 2 tablespoons of fat for each cup of flour. 14 Making Mealtimes Spicy Less fat? Less salt? How can you do that and get more taste? Easy. Flavor with spices and herbs. Here’s a rundown of what goes best with what: For Meat, Poultry, and Fish Beef............................. Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme Lamb........................... Curry powder, garlic, rosemary, mint Pork............................. Garlic, onion, sage, pepper, oregano Veal............................. Bay leaf, curry powder, ginger, marjoram, oregano Chicken....................... Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme Fish............................. Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper For Vegetables Carrots........................ Cinnamon, cloves, marjoram, nutmeg, rosemary, sage Corn............................ Cumin, curry powder, onion, paprika, parsley Green Beans............... Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme Peas............................ Ginger, marjoram, onion, parsley, sage Potatoes...................... Dill, garlic, onion, paprika, parsley, sage Summer Squash......... Cloves, curry powder, marjoram, nutmeg, rosemary, sage Winter Squash............ Cinnamon, ginger, nutmeg, onion Tomatoes.................... Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper Fast Facts on Fiber, Fat, and Salt That it? You say you still have questions? Thought so. Here are a few quick facts and tips on fiber, fat, and sodium. 15 Fiber – Why Does It Matter, and What Is It Anyway? You’ve probably heard that it’s good to eat plenty of fiber. But what is fiber, and why is it important for your heart? Fiber comes from plants. Since your body can’t really digest fiber or absorb it into your bloodstream, it’s not nourished by it. That means, technically speaking, fiber isn’t a “nutrient.” But it’s vital for good health. First, fiber can help reduce your risk of heart disease. Second, it’s also good for the digestive tract and overall health. And, as a bonus, eating lots of fiber helps you feel full on fewer calories, which makes it ideal if you’re trying to lose weight. There are two main types of fiber – soluble (also called “viscous”) and insoluble. While both have health benefits, only soluble fiber reduces the risk of heart disease. The difference between the types is how they go through the digestive tract. Soluble fiber mixes with liquid and binds to fatty substances to help remove them from the body. Soluble fiber thus helps to lower cholesterol levels – thereby reducing the risk of heart disease. Good sources of soluble fiber are whole oats, barley, fruits, vegetables, and legumes (which include beans, peas, and lentils). Insoluble fiber goes through the digestive tract largely undissolved. Also called “roughage,” insoluble fiber helps the colon function properly. Good sources of insoluble fiber are whole-grain foods (such as wheat and corn bran), fruits (such as apples and pears with the skins), vegetables (such as green beans, cauliflower, and potatoes with the skins), and legumes. As you can see, many foods have both soluble and insoluble fiber. As a rule, fruits have more soluble fiber and vegetables more insoluble fiber. You should try to eat 25–30 grams of total fiber each day. That should include at least 5–10 grams daily of soluble fiber. Here’s a more complete list of good sources of soluble fiber: • • • • Whole grain cereals and seeds – barley; oatmeal; oatbran; and psyllium seeds (ground) Fruits – apples (with the skin); bananas; blackberries; citrus (such as oranges and grapefruits); nectarines; peaches; pears; plums; and prunes Legumes – black, kidney, lima, navy, northern, and pinto beans; yellow, green, and orange lentils; and chickpeas and black-eyed peas Vegetables – broccoli; brussels sprouts; and carrots Other benefits of fiber-rich foods In addition to being a great source of fiber, whole grains offer many other benefits including: 16 • • • • • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in hemeiron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole grain products are major sources of non-heme iron. Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system. What to look for on the Food Label when buying whole grains: • • • • • Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list: “brown rice” “bulgur” “oatmeal” “whole-grain corn” “whole oats” “whole rye” “whole wheat” “wild rice” Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses, caramel coloring or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product. Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils. Fruits and vegetables – Fiber and more goodness • Eating a diet rich in fruits and vegetables as part of your balanced nutrition plan may: o reduce the risk for stroke and perhaps other cardiovascular diseases. o reduce the risk for Type 2 diabetes. o protect against certain cancers, such as mouth, stomach, and colorectal cancer. 17 • • • • • • • • • • Eating fruits and vegetables rich in potassium as part of your supportive nutrition plan may reduce the risk of developing kidney stones and may help to decrease bone loss. Eating foods such as fruits and vegetables that are low in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake. Most fruits and vegetables are naturally low in fat, sodium, and calories. None have cholesterol. Fruits and vegetables are important sources of many nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid). Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split peas. Whole or cut-up fruits and vegetables are sources of dietary fiber; fruit and vegetable juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy. Vitamin C also aids in iron absorption. Vitamin A keeps eyes and skin healthy and helps to protect against infections. Vitamin E helps protect vitamin A and essential fatty acids from cell oxidation. Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Fat – Isn’t It Always Bad For You? Fat is a nutrient that helps the body function in various ways: For example, it supplies the body with energy. It also helps other nutrients work and, when it becomes fatty tissue, it protects organs and provides insulation, keeping you warm. But the body only needs small amounts of fat. Too much fat can have bad effects, including turning into unwanted excess pounds and increasing cholesterol in the bloodstream. Here is the lowdown on fats: • Total fat. This is the sum of saturated, monounsaturated, and polyunsaturated fats and trans fatty acids in food. Foods have a varying mix of these three types. • Saturated fat. This fat is usually solid at room and refrigerator temperatures. It is found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, lard, and some vegetable oils, including coconut and palm oils. Saturated fat increases cholesterol in the blood more than anything else in the diet. Keep your intake of saturated fat low. • Unsaturated fat. This fat is usually liquid at room and refrigerator temperatures. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish, such as salmon. There are types of unsaturated fat – monounsaturated and polyunsaturated. When 18 used instead of saturated fat, monounsaturated and polyunsaturated fats help lower blood cholesterol levels. Monounsaturated fat is found in greatest amounts in foods from plants, including olive, canola, sun-flower, and peanut oils. Polyunsaturated fat is found in greatest amounts in foods from plants, including safflower, sunflower, corn, soybean, and cottonseed oils, and many kinds of nuts. A type of polyunsaturated fat is called omega-3 fatty acids, which are being studied to see if they help guard against heart disease. Good sources of omega-3 fatty acids are some fish, such as salmon, tuna, and mackerel. Use moderate amounts of food high in unsaturated fats, taking care to avoid excess calories. • Trans fatty acids. Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods. The following chart gives examples of how much saturated fat and total fat you should consume daily. Figuring Your Fat Each day, aim for intakes of less than 10 percent of calories from saturated fat and no more than 30 percent of calories from total fat. Those are the recommended daily intakes for healthy adults. Here are some examples of the maximum amount of fat you should consume: If you consume: Calories per Day Eat no more than: Saturated Fat Total Fat 1,200 13 grams 40 grams 1,600 18 grams 53 grams 2,000* 22 grams 67 grams 2,200 24 grams 73 grams 2,500* 28 grams 83 grams 2,800 31 grams 93 grams *Percent daily values on Nutrition Facts Labels are based on a 2,000 calorie diet. Values for 2,000 and 2,500 calories are rounded to the nearest 5 grams to be consistent with the Nutrition Facts Label. Are Some Cuts of Meat Less Fatty Than Others? Definitely. Here’s a guide to the lower-fat cuts. 19 Beef............................. Top round, eye of round, round steak, rump roast, sirloin tip, short loin, strip steak lean, lean and extra lean ground beef Lamb........................... Foreshank, leg roast, leg chop, loin chop Pork............................. Tenderloin, sirloin roast or chop, center cut loin chops What’s the Best Way to Cook to Reduce Fat? You’re in luck. There’s a host of lowfat cooking methods. Try these – but remember not to add butter or high-fat sauces: • • • • • • • • Bake Broil Microwave Roast Steam Poach Lightly stir fry in small amount of olive oil or reduced sodium broth Grill seafood, chicken, or vegetables The Importance of Lean Proteins • • • • • • • Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation. Iron is used to carry oxygen in the blood, and as stated above, many adolescent girls and women in their child-bearing years have iron-deficiency anemia and should eat foods high in heme-iron (meats) or eat other non-heme iron containing foods. Magnesium is used in building bones and in releasing energy from muscles. Zinc is necessary for biochemical reactions and helps the immune system function properly. Salt – How Can I Reduce the Amount of Salt I Eat? Most Americans eat too much salt (sodium chloride). You can help protect yourself against high blood pressure – and so heart disease and stroke – by reducing the amount of salt and other forms of sodium in your diet. As noted on page 5, try to consume no more than 2,400 milligrams of sodium a day – or, if you can, 1,500 milligrams a day. That includes all the salt and sodium in your diet, whether added at the table or in cooking, or already in processed foods. 20 Here are some tips on ways you can reduce your intake of salt and sodium: • • • • • • • • • Use reduced sodium or no salt added products. For example, choose low- or reduced-sodium, or no salt added versions of foods and condiments when available. Buy fresh, frozen, or canned “with no salt added” vegetables. Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types. Choose ready-to-eat breakfast cereals that are lower in sodium. Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled vegetables, olives, and sauerkraut), and condiments (such as MSG, horseradish, catsup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki sauce – treat these condiments as you do table salt. Be spicy instead of salty. In cooking and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt. Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have a lot of sodium. Rinse canned foods, such as tuna, to remove some sodium. Water – You Can’t Live Without It Finally, a word about water. Most people do not drink enough water every day. Water is critical to your health and something you cannot survive without. Did you know that your muscles are about 70% water? The synovial fluid that lubricates your joints contains water. Blood plasma is 90% water. Water aids in digestion and is critical for proper organ function. All very important stuff. So, how much should you drink? A simple way to ensure you are getting enough water is this: 21 • • • Assuming you are eating 5 – 6 times per day as suggested earlier, drink a 10 ounce glass of water every time you eat. Drink a 10 ounce glass of water when you get out of bed in the morning. Drink a 10 ounce glass of water before you go to bed at night. So, without any real effort, you would have just had 80 ounces of water over the course of the day. Couldn’t be any simpler than that. And you know what? Other beverages can count towards your total as well. Items such as skim milk, decaf coffee or decaf tea, and unsweetened iced tea can count. The basic rule of thumb is that in order to count towards your total, the drink should have no sugar or caffeine and not be a diet soda. So, Now You Know There you go. You now know The Rules For Eating Right. And, as you now understand, these Rules are pretty easy to understand and follow. Eating right doesn’t mean following some crazy, fad diet. It doesn’t mean eating tasteless, boring food. It means applying common sense, enjoying what you eat, and doing what is best for your heart and body. Follow these rules, lower your risk for heart disease and other medical conditions, and put yourself on the path to a long, happy, healthy life. The following sections contain over 100 heart healthy recipes that make it easy to follow the Rules. And don’t forget, eating right is only half of the battle; regular exercise and physical activity is also critical. You can find a wealth of information on health and fitness, exercise, and weight loss at www.TheGreatCardioMyth.com. Now, let’s move on to those tasty recipes. 22 Abbreviations Recipes use the following abbreviations: C..........................cup lb .........................pound oz ........................ounce pt .........................pint qt .........................quart Tbsp ..................tablespoon tsp ......................teaspoon Nutrient lists use the following abbreviations: g ..........................gram mg .......................milligram % ........................percent 23 Appetizers and Soups 24 Appetizers and Soups Bean and Macaroni Soup 2 cans (16 oz each) great northern beans This satisfying dish is virtually fat free— it uses just 1 tablespoon of oil for 16 servings. 1 Tbsp olive oil 1/2 lb fresh mushrooms, sliced 1 C onion, coarsely chopped 2 C carrots, sliced 1 C celery, coarsely chopped 1 clove garlic, minced 3 C tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)* 1 tsp dried sage 1 tsp dried thyme 1/2 tsp dried oregano to taste - black pepper, freshly ground 1 bay leaf, crumbled Yield: 16 servings 4 C elbow macaroni, cooked Serving size: 1 cup Each serving provides: *If using canned tomatoes, sodium content will be higher. Try no salt added canned tomatoes to keep sodium lower. Calories: 158 Total fat: 1 g 1. Drain beans and reserve liquid. Rinse beans. 2. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Saturated fat: less than 1 g Cholesterol: 0 mg Sodium: 154 mg Total fiber: 5 mg Protein: 8 mg Carbohydrates: 29 g 3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes. Potassium: 524 mg 4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. 5. Combine reserved bean liquid with water to make 4 cups. 6. Add liquid, beans, and cooked macaroni to vegetable mixture. 7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally. 25 Appetizers and Soups Cannery Row Soup 2 lb varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes 2 Tbsp olive oil 1 clove garlic, minced 3 carrots, cut in thin strips 2 C celery, sliced 1/2 C onion, chopped 1/4 C green peppers, chopped 1 can (28 oz) whole tomatoes, cut up, with liquid 1 C clam juice Yield: 8 servings 1/4 tsp dried thyme, crushed Serving size: 1 cup 1/4 tsp dried basil, crushed Each serving provides: 1/8 tsp black pepper Calories: 1 70 1/4 C fresh parsley, minced Total fat: 5 g Saturated fat: less than 1 g Cholesterol: 56 mg Sodium: 1. Heat oil in large saucepan. Sauté garlic, carrots, celery, onion, and green pepper in oil for 3 minutes. 380 mg Total fiber: 3 g Protein: 22 g Carbohydrates: 9 g 2. Add remaining ingredients, except parsley and fish. Cover and simmer for 10–15 minutes or until vegetables are fork tender. Potassium: 710 mg 3. Add fish and parsley. Simmer covered for 5–10 minutes more or until fish flakes easily and is opaque. Serve hot. Fish and clam juice give this soup a hearty taste of the sea. 26 Appetizers and Soups Corn Chowder 1 Tbsp vegetable oil Here’s a creamy chowder without the cream—or fat. 2 Tbsp celery, finely diced 2 Tbsp onion, finely diced 2 Tbsp green pepper, finely diced 1 package (10 oz) frozen whole kernel corn 1 C raw potatoes, peeled, diced in 1/2-inch pieces 2 Tbsp fresh parsley, chopped 1 C water 1/4 tsp salt to taste - black pepper Yield: 4 servings 1/4 tsp paprika Serving size: 1 cup 2 Tbsp flour Each serving provides: Calories: 186 2 C lowfat or skim milk Total fat: 5 g Saturated fat: 1 g 1. Heat oil in medium saucepan. Add celery, onion, and green pepper, and sauté for 2 minutes. Cholesterol: 5 mg Sodium: 205 mg Total 2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender. fiber: 4 g Protein: 7 g Carbohydrates: 31 g Potassium: 455 mg 3. Place 1/2 cup of milk in jar with tight-fitting lid. Add flour and shake vigorously. 4. Gradually add milk-flour mix