Vitamin Overview
All natural vitamins are organic food substances found only in living things, that is, plants and animals. With few exceptions, the body cannot manufacture or synthesize vitamins. They must be supplied by the diet or in dietary supplements. Vitamins are essential to the normal functioning of our bodies. They are necessary for growth, vitality, health, general well being, and for the prevention and cure of many health problems and diseases.
HOW THEY WORK: A lot of people think vitamins can replace food, they cannot! In fact, vitamins cannot be assimilated without ingesting food. That is why they should be taken with a meal. Vitamins regulate metabolism, help convert fat and carbohydrates into energy, and assist in forming bone and tissue.
VITAMIN A (Beta Carotene)
IMPORTANCE: A powerful anti-oxidant which helps protect the cells against cancer by neutralizing "Free Radicals," necessary for new cell growth; guards against heart disease and stroke; lowers cholesterol levels; slows the aging process; protects against colds, flu and infections of the kidneys, bladder, lungs and mucous membranes; promotes healthy wrinkle-free skin, and helps in the removal of age spots and acne; promotes healthy hair and nails; protects against air pollutants and counteracts night blindness and weak eye sight; builds resistance to infections; slows the progression of osteoarthritis and cataracts; helps prevent macular degeneration of the eyes. BETA CAROTENE IS A SAFE NON-TOXIC FORM OF VITAMIN A.
DEFICIENCY SYMPTOMS: May result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue; lack of tearing; defective teeth & gums' retarded growth.
VITAMIN B-1 (Thiamin)
IMPORTANCE: Known as the "Morale Vitamin" because of its beneficial effects on the nervous system and mental attitude. It enhances circulation, assists in blood formation, carbohydrate metabolism and digestion; plays a key role in generating energy; promotes good muscle tone; acts as an anti-oxidant, protecting the body from degenerative effects of aging; helps prevent reoccurring canker sores; helps maintain a healthy nervous system; prevents depression, alleviates fatigue, optimizes brain function and mental alertness; has been used to treat numbness of the hands and feet, poor circulation, tingling sensations, weak or sore muscles, forgetfulness, heavy breathing, and irritability.
DEFICIENCY SYMPTOMS: May lead to the loss of appetite ; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.
VITAMIN B-2 (Riboflavin)
IMPORTANCE: Necessary for red blood cell formation, anti-body production, cell respiration, and growth; alleviates eye fatigue, and is important in the prevention of cataracts; aids in the metabolism of carbohydrates, fats and proteins; promotes the oxygenation of the skin, hair, and nails; eliminates dandruff; aids in the release of energy from food; reduces the occurrence of migraine headaches; helps eliminate cracked mouth, lips, and tongue; supports the production of adrenal hormones.
DEFICIENCY SYMPTOMS: May result in itching and burning eyes; cracks and sores in the mouth & lips; bloodshot eyes; purplish tongue; dermatitis; retarded growth; digestive disturbances; trembling; sluggishness; oily skin.
VITAMIN B-6 (Pyridoxine)
IMPORTANCE: Can significantly reduce the risk of heart disease by inhibiting the formation of homocysteine, a toxic chemical that attacks the heart muscle and allows the deposition of cholesterol around the heart muscle; aids in maintaining the central nervous system and normal brain function; reduces muscle spasms, leg cramps and stiffness of the hands; relieves nausea and migraines, lowers cholesterol; improves vision, and aids in the prevention of PMS; promotes red blood cell formation; aids the immune system and antibody production; aids in cancer immunity and in the prevention of atherosclerosis; is destroyed by alcoholic beverages.
DEFICIENCY SYMPTOMS: May result in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair, slow learning, and water retention.
VITAMIN B-12 (Cobalamin)
IMPORTANCE: Helps in the formation of red blood cells, thus helping prevent anemia; increases energy levels; promotes a healthy immune system, and nerve function; is required for the proper digestion of foods, the synthesis of protein, and the metabolism of carbohydrates and fats; aids in cell formation and cellular longevity; prevents nerve damage; improves concentration, memory, and balance; may protect against smoking-induced cancer.
DEFICIENCY SYMPTOMS: chronic fatigue, bone loss, constipation, depression, digestive disorders, dizziness, drowsiness, enlargement of the liver, eye disorders, hallucinations, headaches, labored breathing, memory loss, moodiness, nervousness, pernicious anemia, ringing in the ears, binge eating, and spinal cord degeneration.
NIACINAMIDE (Niacin- vitamin B-3)
IMPORTANCE: Dilates blood vessels, thus increasing circulation and reducing high blood pressure; significantly lowers blood cholesterol and triglycerides; improves resistance to stress; regulates blood sugar; treats dizziness and ringing in the ears; helps prevent depression, mental illness, and migraine headaches; aids in the functioning of the nervous system; helps eliminate canker sores and bad breath; protects against pollutants and toxins; gives you healthier looking skin and stimulates the sex drive.
DEFICIENCY SYMPTOMS: May result in pellagra, gastrointestinal disturbance, nervousness, headaches, fatigue, mental depression, vague aches & pains, irritability, loss of appetite, insomnia, skin disorders, muscular weakness, indigestion, bad breath, canker sores.
PANTOTHENIC ACID
IMPORTANCE: Is considered the "Anti-Stress" Vitamin because of its important role in the functioning of the adrenal glands, which produce hormones that help our bodies respond to stress; plays an important role in making hemoglobin, which transports oxygen throughout our bodies; helpful in detoxifying harmful chemicals such as herbicides and insecticides; along with anti-oxidants, zinc, copper, and vitamin D, will prevent accelerated joint degeneration, by encouraging your body's ability to regenerate cartilage; fights infections by building antibodies; prevents fatigue, and used by athletes to boost performance; used to reduce the adverse and toxic effects of many antibiotics; stimulates the release of energy from carbohydrates, fats and protein; promotes the production of red blood cells and sex hormones; helps with rheumatoid arthritis, osteoarthritis, and menopausal discomforts; lowers high cholesterol and triglycerides.
DEFICIENCY SYMPTOMS: May lead to painful & burning feet, skin abnormalities, retarded growth, dizzy spells, digestive disturbances, vomiting, restlessness, stomach stress, muscle cramps.
BIOTIN
IMPORTANCE: Aids in the utilization of protein and other nutrients; aids in cell growth and fatty acid production; promotes the health of sweat glands, nerve tissue, bone marrow, male sex glands, blood cells, skin and hair; cures some forms of baldness, and is used in preventative treatments for baldness; prevents the hair from turning prematurely gray; alleviates eczema and dermatitis; alleviates muscle pain; may help reduce blood sugar levels in people with either type 1 or type 2 diabetes.
DEFICIENCY SYMPTOMS: May lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color.
FOLIC ACID
IMPORTANCE: May reduce the risk of a heart attack by lowering homocysteine levels. In recent years, high levels of homocysteine have been found to be associated with an increased risk of atherosclerosis (hardening of the arteries due to the accumulation of fatty plaques). Protects against birth defects by helping regulate embryonic and fetal nerve cell formation; protects against intestinal parasites and food poisoning; may delay graying hair when used in conjunction with pantothenic acid and PABA; promotes healthier looking skin, is considered a brain food; is needed for energy production, and the formation of red blood cells; strengthens the immune system by aiding the proper formation and functioning of white blood cells; important for healthy cell division and replication.
DEFICIENCY SYMPTOMS: May result in gastrointestinal disorders, anemia, Vitamin B-12 deficiency, pre-mature gray hair.
INOSITOL
IMPORTANCE: Is vital for hair growth; promotes strong healthy hair, and aids in preventing fallout; high levels of this nutrient is found in the heart and brain; creates a calming effect and reduces blood cholesterol; prevents hardening of the arteries, and is important in the formation of lecithin and the metabolism of fat and cholesterol; removes fat from the liver; aids in redistribution of body fat; helps prevent eczema; has been used for depression, panic attacks and diabetes.
DEFICIENCY SYMPTOMS: May result in high blood cholesterol, constipation, eczema, hair loss.
CHOLINE
IMPORTANCE: A "super nutrient" for the liver and brain; needed for the proper transmission of nerve impulse from the brain through the central nervous system; is able to penetrate the blood-brain barrier and go directly into brain cells to produce acetylcholine, a chemical that aids memory; aids in the treatment of Alzheimer's and other age-related memory loss; aids in hormone production; is important in controlling fat and cholesterol build-up in the body; emulsifies (breaks down) cholesterol so that it doesn't settle on artery walls or in the gallbladder; used for the prevention and treatment of atherosclerosis and the metabolism of homocysteine; helps eliminate poisons and drugs from your system by aiding the liver; used to treat liver damage caused by alcoholism.
DEFICIENCY SYMPTOMS: May result in cirrhosis and fatty degeneration of the liver, hardening of the arteries, heart problems, high blood pressure, hemorrhaging kidneys.
PABA (Para Amino Benzoic Acid)
IMPORTANCE: An anti-oxidant which helps in the formation of red blood cells; aids in the maintenance of healthy intestinal flora; acts as a coenzyme in the breakdown and utilization of protein; may restore gray hair to its original color if the graying was caused by stress or a nutritional deficiency; protects against second hand smoke, ozone, and other air pollutants; reduces inflammation caused by arthritis; improves flexibility; helps keep skin smooth; has been used to prevent and reverse accumulation of abnormal fibrous tissue, as occurs in various connective tissue diseases.
DEFICIENCY SYMPTOMS: May cause extreme fatigue, eczema, irritability, depressions, nervousness, constipation, headaches, digestive disorders, hair turning prematurely gray.
VITAMIN C (Ascorbic Acid)
IMPORTANCE: A major and very potent anti-oxidant; plays a primary role in the formation of collagen, which is important for the growth and repair of body tissue cells, gums, blood vessels, bones and teeth; protects against the harmful effects of pollution; protects against infection, and enhances the immune system; helps protect against many forms of cancer by counteracting the formation of nitrosamines (cancer-causing substances); protects against abnormal blood clotting and bruising, and may reduce the risk of cataracts; aids in the treatment and prevention of the common cold; prevents scurvy; reduces the effects of many allergy producing substances; helps lower blood pressure; is vital for wound healing; strengthens the blood vessels; reduces cholesterol and protects against heart disease; aids in the production of "anti-stress" hormones; is needed for healthy adrenal function; helps expel heavy metals and other toxic substances from the body.
DEFICIENCY SYMPTOMS: May lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.
BIOFLAVONOIDS - HESPERIDIN - RUTIN
Is essential for the proper absorption and use of Vitamin C; promotes vascular health; protects and preserves the structure of capillaries, which will help prevent bruising, varicose veins and hemorrhoids; helps prevent blood clotting and platelet clumping by making the blood less sticky; lowers cholesterol levels; treats and prevents cataracts, glaucoma, and other vision problems; when taken with Vitamin C may reduce the symptoms of oral herpes.
QUERCETIN
A very potent bioflavonoid found in red wine, green tea, tomatoes, onions, and green beans. A natural anti-oxidant, which protects cells in the body from damage by "free radicals". Heart disease and high cholesterol is partially caused by free radical damage to blood vessels. May protect against heart attacks and strokes; recommended as a treatment for allergies, hay fever, and asthma because it helps prevent immune cells from releasing histamine, the chemical that initiates the itching, sneezing, and swelling of an allergic reaction; helps prevent itchy eyes, runny noses, and scratchy throats; in animal studies has shown to protect against a variety of cancers; may help stop cancer at its earliest stage by preventing the damaging changes in the cells that initiate cancer.
VITAMIN D
IMPORTANCE: A deficiency plays a key role in the development of type 1 diabetes. Vitamin D is needed for islet cells to produce insulin, the hormone that allows cells to take up blood sugar. Without enough Vitamin D, islet cells don't produce insulin. Helps regulate white blood cells that make up the immune system; Vitamin D with calcium has shown to reduce osteoporosis and hip fractures; improves the absorption and utilization of calcium and phosphorus; hardens and repairs bones; prevents rickets, treats hypocalcaemia, and promotes normal growth in children; supports the healthy function of the thyroid gland; may help prevent colon cancer.
DEFICIENCY SYMPTOMS: May lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.
VITAMIN E
IMPORTANCE: Is a "super" anti-oxidant, which protects cells against damage caused by "free radicals". Is extremely important in the prevention of cancer and cardiovascular disease, and is useful in treating premenstrual syndrome and fibrocystic disease of the breast. Thus far, studies have shown, that Vitamin E protects against approximately eighty diseases. It prevents thick scar formation when applied topically, and accelerates the healing of burns. It reduces blood pressure, aids in preventing cataracts, relieves leg cramps, and enhances sperm production; promotes healthy skin and hair and prevents age spots; retards cellular aging due to oxidation; prevents and dissolves blood clots; slows the progression of Alzheimer's disease; significantly strengthens the immune system; supplies oxygen to the blood which is then carried to the heart and other organs thus alleviating fatigue; treats circulatory problems and prevents lung toxicity from air pollution; enhances sexual performance; improves muscle strength and stamina. Studies have shown that low levels of Vitamin E in the blood increases the risk of certain types of cancer, particularly cancers of the gastrointestinal tract, breast, prostate, lung, and colon. Studies have shown that Vitamin E improves insulin action and it exerts a number of beneficial effects that aids in preventing long-term complications of diabetes, especially cardiovascular disease. Studies have shown that those who took Vitamin E on a regular basis had a 41 % lower risk of heart disease. Other studies have shown that people with existing heart disease, who started taking 400-800 IU of Vitamin E daily, had a 70% reduction in the number of heart attacks as compared to a placebo group.
Note: There are three forms of Vitamin E on the market: (1) 100% Synthetic (2) Blended (contains 95% Synthetic and 5% Natural) (3) 100% Natural. Synthetic E is much less effective (only 5 to 20% as much biological activity) as the 100% Natural form. Synthetic Vitamin E is usually made from petroleum, turpentine, sugar, and artificial preservatives. According to the New York Academy of Sciences, synthetic Vitamin E has been shown to block the absorption of natural Vitamin E from food. The FDA allows the blended form of Vitamin E to be labeled as "Natural E" even though it only contains 5% natural products. As a result, consumers are mislead into thinking it is a 100% Natural E, when it is not! It's 95% synthetic. The 100% Natural form of Vitamin E is derived from soybeans and contains 5 times more biological activity than the synthetic form.
DEFICIENCY SYMPTOMS: May lead to a rupture of red blood cells, loss of reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative changes in the changes in the heart and other muscles; dry skin.
Thursday, February 22, 2007
Tuesday, February 20, 2007
A NeW FoCuS On WoMeN(HeArT DiSeAsE)
Until very recently, men were the main subjects of heart disease research. We now know, however, that coronary heart disease is indeed a woman's concern. We know that we need to understand more about women's heart problems if we are to prevent and treat these problems successfully. As a result, a major, government-funded research projects called the Women's Health Initiative is now under way.
It includes studies on:
* The effects of hormone replacement therapy on cardiovascular diseases, uterine cancer, breast cancer, and osteoporosis. Both estrogen-only treatments and estrogen-progestin combinations are being studied.
* The dosage of aspirin that can safely and effectively protect women from heart attack.
* The effect of a low-saturated fat diet on preventing coronary heart disease in women.
* Whether commonly used programs to encourage physical activity, weight control, and quitting smoking are successful for women.
* Possible links between stress, hormonal changes, and coronary heart disease risk in women.
These and other important research projects will give us new information and tools to better protect ourselves from coronary heart disease. They will also help doctors identify and treat women's heart problems more successfully. Where women's hearts are concerned, knowledge is power--the power to improve our health and enrich our lives.
The Heart of the Matter
Getting serious about heart health may seem like a huge project. Because it means making basic changes in health and living habits, for many it is a major effort. But it doesn't have to be an overwhelming one. Some people find it easier to tackle only one habit at a time. If you smoke cigarettes and also eat a high-fat diet, for example, work on kicking the smoking habit first. Then, once you have gotten used to life without cigarettes, begin skimming the fat from your diet.
And remember: nobody's perfect. Nobody always eats the ideal diet or gets just the right amount of exercise. Few smokers are able to swear off cigarettes without a slip or two along the way. The important thing is to follow a sensible, realistic plan that will gradually lessen your chances of developing heart diseases, or help you to control it.
Women are taking a more active role in their own health care. We are asking more questions and we are seeking more self-help solutions. We are concerned not only about treatment, but also about the prevention of a wide range of health problems. Taking steps to control and prevent cardiovascular diseases is part of this growing movement to promote and protect personal health. The rewards of a healthy heart are well worth the effort.
Meal Planning: a Change of Heart
Higher-Fat Diet (37% Fat)
Lower-Fat Diet (30% Fat)
Breakfast 1 fried egg 2 slices white toast with 1 teaspoon butter 1 cup orange juice
Breakfast 1 cup corn flakes with blueberries 1 cup 1% milk 1 slice rye toast with 1 teaspoon margarine 1 cup orange juice,black coffee or tea
Snack doughnut
Snack toasted pumpernickel bagel with 1 teaspoon margarine
Lunch 1 grilled cheese (2 ounces) sandwich on white bread 2 oatmeal cookies black coffee or tea
Lunch 1 tuna salad (3 ounces) sandwich on whole wheat bread with lettuce and tomato 1 graham crackertea with lemon
Snack 2 cheese cracker squares
Snack 1 crisp apple
Dinner 3 ounces fried hamburger with ketchup 1 baked potatoe with sour cream 3/4 cup steamed broccoli with 1 teaspoon butter 1 cup whole milk 1 piece frosted marble cake
Dinner 3 ounces broiled lean ground beef with ketchup 1 baked potatoe with low-fat plain yogurt and chives 3/4 cup steamed broccoli with 1 teaspoon margarinetossed garden salad with 1 tablespoon oil and vinegar dressing 1 cup 1% milk 1 small piece homemade gingermade with maraschino cherry and sprig of mint
Nutrient AnalysisCalories 2,000Total fat (percent of calories) 37Saturated fat (percent of calories) 19Cholesterol 505 mgs
Nutrient AnalysisCalories 2,000Total fat (percent of calories) 30Saturated fat (percent of calories) 10Cholesterol 186 mgs
A Guide to Choosing Low-Fat, Low-Cholesterol Foods
Variety is the spice of life. Choose foods every day from each of the following food groups. Choose different foods from within groups, especially foods low in saturated fat and cholesterol (the Choose column). As a guide, the recommended daily number of servings for adults is listed for each food group. But you'll have to decide on the number of servings you need to lose or maintain your weight. If you need help, as a dietitian or your doctor.
Source: Dietary Guidelines for Americans, U.S. Department of Agriculture/U.S. Department of Health and Human Services, 1995; Second Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults, NHLBI, 1993
BREADS, CEREALS,PASTA, RICE, DRIED PEASAND BEANS(6 to 11 servings daily; serving size us 1 slice bread, half a bun, or bagel, 1 ounce dry cereal, 1/2 cup cooked cereal, rice, or pasta)
Choose* Breads, like: whole wheat, pumpernickel, rye, and white; sandwich buns; dinner rolls; rice cakes* Low-fat crackers, like: matzah, pita; bagels; English muffins; bread sticks, rye, saltines, zwieback* Hot cereals, most cold dry cereals* Pasta, like: plain noodles, spaghetti, macaroni* Any grain rice
Go Easy On* Store-bought pancakes, waffles, biscuits, muffins, cornbread
Decrease* Croissants, butter rolls, sweet rolls, Danish pastry, doughnuts* Most snack crackers, like: cheese crackers, butter crackers, those made with saturated fats* Granola-type cereals made with saturated fats* Pasta and rice prepared with cream, butter, or cheese sauces, egg noodles
VEGETABLES (3 to 5 servings daily; serving is 1 cup leafy raw, 1/2 cup cooked or chopped raw, 3/4 cup juice)
Choose* Fresh, frozen, canned, or dried vegetables
Decrease* Vegetables prepared in butter, cream, or sauce* French fries FRUITS (2 to 4 servings daily; serving is 1 piece, 1/2 cup diced, 3/4 cup fruit juice or cocktail)
Choose* Fresh, frozen, canned, or dried fruits
Go Easy On* Avocado and olives
MILK, YOGURT, AND CHEESE(2 servings daily; 3 servings for women who are pregnant or breast feeding, and teenagers and young adults to age 24; serving size is 1 cup milk or yogurt; 1 ounce natural cheese, 1 1/2 ounce processed cheese)
Choose* Skim milk, 1% milk, low-fat buttermilk, low-fat evaporated or nonfat milk* Non fat or low fat yogurt and frozen yogurt* Low fat and fat-free cheeses, string cheese, skim-milk buttermilk, low fat skim-milk, and fat-free cottage and ricotta cheese* Non fat sour cream
Go Easy On* 2% milk* Part-skim ricotta* Part-skim or imitation hard cheeses, like: part-skim mozzarella* "Light" cream cheese* "Light" sour cream
Decrease* Whole milk, like: regular, evaporated, condensed* Cream, half-and-half, most nondairy creamers and products, real or nondairy whipped cream* Cream cheese, sour cream, ice cream, custard-style yogurt* Whole-milk ricotta* High-fat cheese, like: Neufchatel, Brie, Swiss, American, mozzarella, feta, cheddar, Muenster
MEAT, POULTRY, FISH , DRY BEANS, EGGS, AND NUTS(2 to 3 servings daily)LEAN MEAT, POULTRY, FISH(serving is 2-3 ounces of cooked lean meat, poultry, or fish)
Choose* Lean cuts of meat with fat trimmed, like: Beef--round, sirloin, top, loin, extra lean ground beef Lamb--leg--tenderloin, leg shank sirloin, top loin Veal--shoulder, ground, cutlet, sirloin* Poultry without skin* Fish, most shelfish
Go Easy On* Lean groung beef, flank steak* Shrimp, abalone, squid
Decrease* Fatty cuts of meat like: Beef-- brisket, regular ground, short ribs chuck roast Lamb--rib,--spareribs, blade roll or roast* Goose, domestic duck* Organ meats, like: liver, kidney, sweetbreads, brain* Sausage, bacon, frankfurters, regular luncheon meats* Cavier, roe
DRY BEANS AND PEAS(serving is 1/2 cup tofu or cooked dry peas or beans - 1/2 cup cooked dry beans or 2 Tbsp of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat)
Choose* Dried peas and beans, like: split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils, soybeans, soybean curd (tofu)
Go Easy On* Refried beans (read food label for fat content)
EGGS(no more than 4 egg yolks a week)
Choose* Egg whites* Cholesterol-free egg substitutes
Decrease* Egg yolks* Whole eggs NUTS (serving is 1/3 cup)
Go Easy On* Nuts and seeds* Peanut butter
FATS, OILS, AND SWEETS
(use sparingly)FATS AND OILS
Choose* Unsaturated vegetable oils like: corn, olive, peanut, rapeseed (canola oil), safflower, sesame, soybean* Magerine or shortening made with unsaturated fats listed above: diet and tub* Low fat and fat free mayonnaise, low fat and fat-free salad dressings made with unsaturated fats listed above
Decrease* Butter, coconut oil, palm kernel oil, palm oil, lard, bacon fat* Margarine or shortening made with unsaturated fats listed above* Dressings made with egg yolk, such as hollandaise sauce and Caesar salad dressing* Regular salad dressing and mayonnaise
SWEETS AND SNACKS(Remember: fat-free and low fat choices may be high in calories)
Choose* Nonfat and low fat frozen desserts, like: sherbet, sorbet, Italian ice, frozen yogurt, popsicles* Low fat cakes, like: angel food cake* Low fat cookies, like: fig bars, gingersnaps* Low fat candy, like: jelly beans, hard candy* Low fat snacks, like: plain popcorn, pretzels, graham crackers* Non fat beverages, like: carbonated drinks, juices, tea, coffee
Go Easy On* Frozen desserts, like: ice milk* Homemade cakes, cookies, and pies using unsaturated oils sparingly* Fruit crisps and cobblers* Potato and corn chips prepared with unsaturated vegetable oil
Decrease* High-fat frozen desserts, like: ice cream, frozen tofu* High-fat cakes, like: most store-bought, pound, and frosted cakes* Regular pies and cookies* Most candy, like: chocolate bars* Potato and corn chips prepared with saturated fat* Buttered popcorn* High-fat beverages, like: frappes, milkshakes, floats, eggnogs
LABEL INGREDIENTS
(Choose foods lower in fat, saturated fat, or cholesterol, go easy on products that list first any fat, oil, or ingredients higher in saturated fat or cholesterol. Choose more often those products that contain ingredients lower in saturated fat or cholesterol.)
Choose* Ingredients Lower in Saturated Fat or Cholesterol: carob, cocoa; oils, like: corn, cotton seed, olive, safflower, sesame, soybean, orsunflower; non fat dry milk, non fat dry milk solids, skim milk
Decrease* Sources of Saturated Fat and Cholesterol:animal fat, bacon fat, beef fat, butter, chicken fat, cocoa butter, coconut, coconut oil, cream, egg and egg-yolk solids, ham fat, hardened fat or oil, hydrogenated vegetable oil, lamb fat, lard, meat fat, palm oil, palm kernel oil, pork fat, turkey fat, vegetable shortening, whole-milk solids
Recipes for a Healthy Heart
These recipes come from various ethnic groups and include soups, entrees, side dishes, and desserts. They’re full of tast but lower in fat, cholesterol, and sodium.
MINESTONE
A cholesterol free class Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.
¼ C1 clove1 1/3 C 1 ½ C 1 Tbsp 1 C4 ¾ C1 can 1 C1 ½ C 1 ½ C1 can dash 11 C2 C
olive oil ,garlic, minced or 1/8 tsp garlic powder coarsely chopped onion coarsely chopped celery and leaves chopped ,fresh parsley sliced carrots, fresh or frozen shredded cabbage,(1 lb) tomatoes, cut up ,canned red kidney beans, drained and rinsed frozen peasgreen beans(6 oz) tomato pastehot sauce water uncooked, broken spaghetti
1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servingsServing size: 1 cupEach serving provides: 153 calories; 4 g total fat; 0 mg cholesterol; 191 mg sodium
ROCKPORT FISH CHOWDER
Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying super soup.
2 Tbsp ¾ C ½ C 1 C 2 C¼ tsp ½ tsp 2 C 8 11 lb¼ C 3 C 1 Tbsp
vegetable oil coarsely chopped onion coarsely chopped celery sliced carrots potatoes, raw, peeled and cubed thymepaprikabottled clam juice whole peppercornsbay leaf fresh or frozen (thawed) cod or haddock fillets, cut into ¾-inch cubesflourlow fat (1%) milk fresh parsley, chopped
1. Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat and simmer 15 minutes.
3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque,
4. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
5. Shake flour and ½ cup low fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Yield: 8 servings
Serving size: 1 cup each
Each serving provides: 186 calories; 6 g total fat; 1 g saturated fat; 34 mg cholesterol; 302 mg sodium
Yield: 8 servings
BAKED TROUT
Try baking this fish with only a small amount of oil.
2 lb 3 Tbsp1 medium ½ medium 3 Tbsp½ tsp ¼ tsp¼ tsp¼ tsp
trout fillet, cut into 6 pieces ( or use any kind of fish) lime juice (about 2 limes)tomato, chopped onion, chopped cilantro, chopped olive oil black pepper saltred pepper (optional)
1. Preheat oven to 350oF.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.
Yields: 6 servings
Serving size: 1 piece
Each serving provides: 230 calories; 9 g total fat; 2 g saturated fat; 58 mg cholesterol 162 mg sodium
MEDITERRANEAN BAKED FISH
This dish is baked and flavored with Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp1 1 can 1 11 C ½ C¼ C¼ C 1 Tbsp1 tsp½ tsp½ tsp½ tspto taste1 lb
olive oil ,large onion, sliced(16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped bay leaf clove garlic, minced dry reserved tomato juice from canned tomatoes lemon juice orange juice fresh grated orange peel fennel seeds, crushed dried oregano, crushed dried thyme, crushed dried basil, crushed black pepperfish fillets (sole, flounder, or sea perch)
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10 X 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375o F about 15 minutes or until fish flakes easily. Remove bay leaf before serving.
Yield: 4 servings
Serving size: 4 oz fillet with sauceEach serving provides: 177 calories; 4 g total fat; 1 g saturated fat; 56 mg cholesterol; 281 mg sodium
SPAGHETTI WITH TURKEY MEAT SAUCE
Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.
As needed1 lb1 can1 C1 C2 cloves1 tsp1 tsp1 lb
nonstick cooking sprayground turkey(28 oz) tomatoes, cut upfinely chopped green pepperfinely chopped onion garlic, minced dried oregano, crushed black pepper ,spaghetti uncooked
1. Spray a large skillet with nonstick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.
Yield: 6 servings
Serving size: 5 oz sauce and 9 oz spaghettiEach serving provides: 330 calories; 5 g total fat; 1 g saturated fat; 60 mg cholesterol; 280 mg sodium
CHICKEN ORIENTALE
With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.
88to taste828811 C2 Tbspdash2 Tbsp¼ C
boneless, skinless chicken breasts ,fresh mushrooms, black pepper ,parboiled whole white onions ,oranges, quartered canned pineapple chunks,cherry tomatoes, 6 oz can frozen concentrated apple juice, soy sauce, low sodium ground ginger vinegar vegetable oil
1. Sprinkle chicken breasts with pepper.
2. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, pineapple chunk, cherry tomato.
3. Place kabobs in shallow pan.
4. Combine remaining ingredients and save ½ cup in another bowl; spoon the rest over kabobs. Marinate in refrigerator at least 1 hour.5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with reserved marinade every 5 minutes. Discard any leftover marinade.
Yield: 8 servings
Serving size: ½ chicken breast kabobEach serving provides: 359 calories; 11 g total fat; 2 g saturated fat; 66 mg cholesterol; 226 mg sodium.
CHICKEN AND RICE
Skinned chicken makes this dish lower in saturated fat and calories
6 2 tsp4 C2 ½ C ¼ C ¼ C 1 medium ¼ C ½ C ¼ C 2 cloves 1/8 tsp 1/8 tsp 2 C ½ C 2 ounces¼ C
chicken pieces (legs and breasts), skinned vegetable oil water tomatoes, chopped green pepper, chopped red pepper, chopped celery, diced medium carrot, grated corn, frozen onion, chopped fresh cilantro, chopped cloves garlic, chopped fine salt pepper rice peas, frozen Spanish olives raisins
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20-30 minutes or until chicken is done.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes, until rice is cooked.4. Add chicken and raisins and cook for another 8 minutes.
Yield: 6 servings Serving size: 1 cup rice and 1 piece chicken .
Each serving provides: 448 calories; 7 g total fat; 2 g saturated fat; 49mg cholesterol; 352 mg sodium
GRILLED CHICKEN WITH GREEN CHILE SAUCE
The secret to this dish is marinating the meat, which makes it tender without adding a lot of fat.
4 ¼ C juice of 2¼ tsp½ tsp black pepper ¼ C10-12½ medium2 cloves2 2 Tbsp¼ tsp¼ C
skinless, boneless chicken breats olive oil limes oregano ½ tsp black pepper water tomatillos, husks removed and cut in half medium onion, quartered garlic, finely chopped serrano or jalapeño peppers cilantro, chopped salt low fat sour cream
1. Combine the oil, juice from 1 lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate for at least several hours or overnight. Turn the chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender.
In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate.
3. Place the chicken breast on a hot grill and cook until done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low fat sour cream over the chicken breast. Pour the sauce over the sour cream.
Yield: 4 servings
Serving size: 1 breast Each serving provides: 192 calories; 5 g total fat; 2 g saturated fat; 71 mg cholesterol; 220 mg sodium
BAVARIAN BEEF
This classic German stew is made with lean trimmed beef stew meat and cabbage.
1 ¼ lb 1 Tbsp 1 large 1 ½ C¾ tsp ½ tsp 1/8 tsp1 ¼ C 1 Tbsp½ ¼ C
lean beef stew meat (trimmed of fat), cut in 1-inch pieces vegetable oil onion, thinly sliced water caraway seeds salt black pepper bay leaf white vinegar sugar small head red cabbage, cut into 4 wedges crushed ginger snaps
1. Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer 1 ¼ hours.
2. Add vinegar and sugar, stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.
3. Arrange meat and cabbage on a platter and keep warm.
4. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.
Yield: 5 servings
Serving size: 5 oz Each serving provides: 11 g total fat; 3 g saturated fat; 56 mg cholesterol; 323 mg sodium
NEW ORLEANS RED BEANS
This vegetarian main dish is cholesterol free, virtually fat free, and chock full of vegetables.
1 lb2 qt1 ½ C1 C4 1 C 3 Tbsp 3 Tbsp 2 tsp1 tsp1 tsp
dry red beans water chopped onion chopped celery bay leaves chopped green pepper chopped garlic chopped parsley dried thyme, crushed salt black pepper
1. Pick through the beans to remove bad beans, rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1 ½ hours or until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.
Yield: 8 servings Serving size: 1 ¼ cup Each serving provides: 171 calories; less than 1 g total fat; less than 1 g saturated fat; 0 cholesterol; 285 mg sodium
SWEET & SOUR SEASHELLS
Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad.
1 lb2 Tbsp¾ C ½ C ½ C ½ C 3 Tbsp to taste 2 oz jar 2 small 2 small 18
uncooked small seashell macaroni ( 9 cups cooked) vegetable oil sugar cider vinegar wine vinegar water prepared mustard black pepper sliced pimentos cucumbers onions thinly sliced lettuce leaves
1. Cook macaroni in unsalted water, drain, rinse with cold water, and drain again. Stir in oil.
2. Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni.
3. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well.
4. Marinate, covered, in refrigerator 24 hours. Stir occasionally.
5. Drain and serve on lettuce.
Yield: 18 servings
Serving size: ½ cup Each serving provides: 149 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 33 mg sodium
VEGETABLES WITH A TOUCH OF LEMON
Lemon juice, herbs, and a small amount of oil make this sauce as tasty as it is healthy.
½ small head2 C 2 Tbsp 1 Tbsp1 clove2 tsp
small head cauliflower, cut into florets brocoli, cut into florets lemon juice olive oil garlic, minced fresh parsley, chopped
1. Steam broccoli and cauliflower until tender (about 10 minutes).2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
Yield: 6 servings Serving size: ½ C Each serving provides: 22 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 7 mg sodium
GARLIC MASHED POTATOES
No added fat or salt is used or needed in this tasty potato dish.
1 lb 2 C 2 ½ tsp
(about 2 large) potatoes, peeled and quartered skim milk large cloves garlic, chopped white pepper
1. Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover. 2. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes.
3. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.
Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above.
Yield: 4 servings Serving size: ¾ cup
Each serving provides: 141 calories; less than 1 g total fat; less than 1 g saturated fat; 2 mg cholesterol; 70 mg sodium.
CRUNCHY PUMPKIN PIE
This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.
For the Pie Crust1 C¼ C¼ C2 Tbsp¼ tsp3 Tbsp1 Tbsp
quick cooking oatswhole wheat flourground almondsbrown sugarsaltvegetable oilwater
For the Pie Filling¼ C½ tsp¼ tsp14 tsp1 C2/3 C
packed brown sugar ground cinnamon ground nutmeg,egg, beaten vanilla canned pumpkin evaporated skim milk .
1. Preheat oven to 425°F.
2. Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
3. Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
5. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
6. Turn down oven to 350° F.
7. Mix sugar, cinnamon, nutmeg, and salt together in a bowl.8. Add eggs and vanilla and mix to blend ingredients.
9. Add pumpkins and milk and stir to combine.
10. Pour into prepared pie shells. 11. Bake 45 minutes at 350°F or until knife inserted near center comes out clean.
Yield: 9 servings
Serving size: 1/9 of a 9-inch pieEach serving provides: 177 calories; 8 g total fat; 1 g saturated fat; 24 mg cholesterol; 153 sodium
RICE PUDDING
This delicious dessert reduces the fat and calories lby using skim instead of whole milk.
6 C21 C3 C2/3 C1/2 tsp
water,cinnamon sticks,rice skim milk,sugar,salt .
1. Put the water and cinnamon sticks into a medium saucepan. Bring to boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.
Yield: 5 servings
Serving size: 1/2 cup.
Each serving provides: 372 calories; less than 1 g total fat; less than 1 g saturated fat; 3 mg cholesterol; 366 mg sodium
WINTER CRISP
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low in sodium.
For the Filling1/2 C3 Tbsp1 tsp3/4 tsp5 C1 C
sugarall-purpose flourlemon peel, gratedlemon juiceapples, unpeeled, slicedcranberries
For the Topping2/3 C1/3 C1/4 C2 tsp1 Tbsp
rolled oatsbrown sugar, packedwhole wheat flourground cinnamonsoft margarine, melted .
1. To prepare filling, in a medium bowl combine sugar, flout, and lemon peel; mix well. Add lemon juice, apples and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle toppin over filling. Bake in a 375°F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
Note: For a summertime crisp, prepare as directed but substitute 4 cups fresh or unsweetened frozen (thawed) peaches and 3 cups fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If frozen, thaw peaches completely (do not drain). Do not thaw blueberries before mixing or they will be crushed.
Yield: 6 servings
Serving size: 1 3/4-inch by 2-inch piece.
Each serving provides: 282 calories; 6 g total fat; 1 g saturated fat; 0 mg cholesterol; 56 mg sodium
It includes studies on:
* The effects of hormone replacement therapy on cardiovascular diseases, uterine cancer, breast cancer, and osteoporosis. Both estrogen-only treatments and estrogen-progestin combinations are being studied.
* The dosage of aspirin that can safely and effectively protect women from heart attack.
* The effect of a low-saturated fat diet on preventing coronary heart disease in women.
* Whether commonly used programs to encourage physical activity, weight control, and quitting smoking are successful for women.
* Possible links between stress, hormonal changes, and coronary heart disease risk in women.
These and other important research projects will give us new information and tools to better protect ourselves from coronary heart disease. They will also help doctors identify and treat women's heart problems more successfully. Where women's hearts are concerned, knowledge is power--the power to improve our health and enrich our lives.
The Heart of the Matter
Getting serious about heart health may seem like a huge project. Because it means making basic changes in health and living habits, for many it is a major effort. But it doesn't have to be an overwhelming one. Some people find it easier to tackle only one habit at a time. If you smoke cigarettes and also eat a high-fat diet, for example, work on kicking the smoking habit first. Then, once you have gotten used to life without cigarettes, begin skimming the fat from your diet.
And remember: nobody's perfect. Nobody always eats the ideal diet or gets just the right amount of exercise. Few smokers are able to swear off cigarettes without a slip or two along the way. The important thing is to follow a sensible, realistic plan that will gradually lessen your chances of developing heart diseases, or help you to control it.
Women are taking a more active role in their own health care. We are asking more questions and we are seeking more self-help solutions. We are concerned not only about treatment, but also about the prevention of a wide range of health problems. Taking steps to control and prevent cardiovascular diseases is part of this growing movement to promote and protect personal health. The rewards of a healthy heart are well worth the effort.
Meal Planning: a Change of Heart
Higher-Fat Diet (37% Fat)
Lower-Fat Diet (30% Fat)
Breakfast 1 fried egg 2 slices white toast with 1 teaspoon butter 1 cup orange juice
Breakfast 1 cup corn flakes with blueberries 1 cup 1% milk 1 slice rye toast with 1 teaspoon margarine 1 cup orange juice,black coffee or tea
Snack doughnut
Snack toasted pumpernickel bagel with 1 teaspoon margarine
Lunch 1 grilled cheese (2 ounces) sandwich on white bread 2 oatmeal cookies black coffee or tea
Lunch 1 tuna salad (3 ounces) sandwich on whole wheat bread with lettuce and tomato 1 graham crackertea with lemon
Snack 2 cheese cracker squares
Snack 1 crisp apple
Dinner 3 ounces fried hamburger with ketchup 1 baked potatoe with sour cream 3/4 cup steamed broccoli with 1 teaspoon butter 1 cup whole milk 1 piece frosted marble cake
Dinner 3 ounces broiled lean ground beef with ketchup 1 baked potatoe with low-fat plain yogurt and chives 3/4 cup steamed broccoli with 1 teaspoon margarinetossed garden salad with 1 tablespoon oil and vinegar dressing 1 cup 1% milk 1 small piece homemade gingermade with maraschino cherry and sprig of mint
Nutrient AnalysisCalories 2,000Total fat (percent of calories) 37Saturated fat (percent of calories) 19Cholesterol 505 mgs
Nutrient AnalysisCalories 2,000Total fat (percent of calories) 30Saturated fat (percent of calories) 10Cholesterol 186 mgs
A Guide to Choosing Low-Fat, Low-Cholesterol Foods
Variety is the spice of life. Choose foods every day from each of the following food groups. Choose different foods from within groups, especially foods low in saturated fat and cholesterol (the Choose column). As a guide, the recommended daily number of servings for adults is listed for each food group. But you'll have to decide on the number of servings you need to lose or maintain your weight. If you need help, as a dietitian or your doctor.
Source: Dietary Guidelines for Americans, U.S. Department of Agriculture/U.S. Department of Health and Human Services, 1995; Second Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults, NHLBI, 1993
BREADS, CEREALS,PASTA, RICE, DRIED PEASAND BEANS(6 to 11 servings daily; serving size us 1 slice bread, half a bun, or bagel, 1 ounce dry cereal, 1/2 cup cooked cereal, rice, or pasta)
Choose* Breads, like: whole wheat, pumpernickel, rye, and white; sandwich buns; dinner rolls; rice cakes* Low-fat crackers, like: matzah, pita; bagels; English muffins; bread sticks, rye, saltines, zwieback* Hot cereals, most cold dry cereals* Pasta, like: plain noodles, spaghetti, macaroni* Any grain rice
Go Easy On* Store-bought pancakes, waffles, biscuits, muffins, cornbread
Decrease* Croissants, butter rolls, sweet rolls, Danish pastry, doughnuts* Most snack crackers, like: cheese crackers, butter crackers, those made with saturated fats* Granola-type cereals made with saturated fats* Pasta and rice prepared with cream, butter, or cheese sauces, egg noodles
VEGETABLES (3 to 5 servings daily; serving is 1 cup leafy raw, 1/2 cup cooked or chopped raw, 3/4 cup juice)
Choose* Fresh, frozen, canned, or dried vegetables
Decrease* Vegetables prepared in butter, cream, or sauce* French fries FRUITS (2 to 4 servings daily; serving is 1 piece, 1/2 cup diced, 3/4 cup fruit juice or cocktail)
Choose* Fresh, frozen, canned, or dried fruits
Go Easy On* Avocado and olives
MILK, YOGURT, AND CHEESE(2 servings daily; 3 servings for women who are pregnant or breast feeding, and teenagers and young adults to age 24; serving size is 1 cup milk or yogurt; 1 ounce natural cheese, 1 1/2 ounce processed cheese)
Choose* Skim milk, 1% milk, low-fat buttermilk, low-fat evaporated or nonfat milk* Non fat or low fat yogurt and frozen yogurt* Low fat and fat-free cheeses, string cheese, skim-milk buttermilk, low fat skim-milk, and fat-free cottage and ricotta cheese* Non fat sour cream
Go Easy On* 2% milk* Part-skim ricotta* Part-skim or imitation hard cheeses, like: part-skim mozzarella* "Light" cream cheese* "Light" sour cream
Decrease* Whole milk, like: regular, evaporated, condensed* Cream, half-and-half, most nondairy creamers and products, real or nondairy whipped cream* Cream cheese, sour cream, ice cream, custard-style yogurt* Whole-milk ricotta* High-fat cheese, like: Neufchatel, Brie, Swiss, American, mozzarella, feta, cheddar, Muenster
MEAT, POULTRY, FISH , DRY BEANS, EGGS, AND NUTS(2 to 3 servings daily)LEAN MEAT, POULTRY, FISH(serving is 2-3 ounces of cooked lean meat, poultry, or fish)
Choose* Lean cuts of meat with fat trimmed, like: Beef--round, sirloin, top, loin, extra lean ground beef Lamb--leg--tenderloin, leg shank sirloin, top loin Veal--shoulder, ground, cutlet, sirloin* Poultry without skin* Fish, most shelfish
Go Easy On* Lean groung beef, flank steak* Shrimp, abalone, squid
Decrease* Fatty cuts of meat like: Beef-- brisket, regular ground, short ribs chuck roast Lamb--rib,--spareribs, blade roll or roast* Goose, domestic duck* Organ meats, like: liver, kidney, sweetbreads, brain* Sausage, bacon, frankfurters, regular luncheon meats* Cavier, roe
DRY BEANS AND PEAS(serving is 1/2 cup tofu or cooked dry peas or beans - 1/2 cup cooked dry beans or 2 Tbsp of peanut butter or 1/3 cup of nuts counts as 1 ounce of lean meat)
Choose* Dried peas and beans, like: split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils, soybeans, soybean curd (tofu)
Go Easy On* Refried beans (read food label for fat content)
EGGS(no more than 4 egg yolks a week)
Choose* Egg whites* Cholesterol-free egg substitutes
Decrease* Egg yolks* Whole eggs NUTS (serving is 1/3 cup)
Go Easy On* Nuts and seeds* Peanut butter
FATS, OILS, AND SWEETS
(use sparingly)FATS AND OILS
Choose* Unsaturated vegetable oils like: corn, olive, peanut, rapeseed (canola oil), safflower, sesame, soybean* Magerine or shortening made with unsaturated fats listed above: diet and tub* Low fat and fat free mayonnaise, low fat and fat-free salad dressings made with unsaturated fats listed above
Decrease* Butter, coconut oil, palm kernel oil, palm oil, lard, bacon fat* Margarine or shortening made with unsaturated fats listed above* Dressings made with egg yolk, such as hollandaise sauce and Caesar salad dressing* Regular salad dressing and mayonnaise
SWEETS AND SNACKS(Remember: fat-free and low fat choices may be high in calories)
Choose* Nonfat and low fat frozen desserts, like: sherbet, sorbet, Italian ice, frozen yogurt, popsicles* Low fat cakes, like: angel food cake* Low fat cookies, like: fig bars, gingersnaps* Low fat candy, like: jelly beans, hard candy* Low fat snacks, like: plain popcorn, pretzels, graham crackers* Non fat beverages, like: carbonated drinks, juices, tea, coffee
Go Easy On* Frozen desserts, like: ice milk* Homemade cakes, cookies, and pies using unsaturated oils sparingly* Fruit crisps and cobblers* Potato and corn chips prepared with unsaturated vegetable oil
Decrease* High-fat frozen desserts, like: ice cream, frozen tofu* High-fat cakes, like: most store-bought, pound, and frosted cakes* Regular pies and cookies* Most candy, like: chocolate bars* Potato and corn chips prepared with saturated fat* Buttered popcorn* High-fat beverages, like: frappes, milkshakes, floats, eggnogs
LABEL INGREDIENTS
(Choose foods lower in fat, saturated fat, or cholesterol, go easy on products that list first any fat, oil, or ingredients higher in saturated fat or cholesterol. Choose more often those products that contain ingredients lower in saturated fat or cholesterol.)
Choose* Ingredients Lower in Saturated Fat or Cholesterol: carob, cocoa; oils, like: corn, cotton seed, olive, safflower, sesame, soybean, orsunflower; non fat dry milk, non fat dry milk solids, skim milk
Decrease* Sources of Saturated Fat and Cholesterol:animal fat, bacon fat, beef fat, butter, chicken fat, cocoa butter, coconut, coconut oil, cream, egg and egg-yolk solids, ham fat, hardened fat or oil, hydrogenated vegetable oil, lamb fat, lard, meat fat, palm oil, palm kernel oil, pork fat, turkey fat, vegetable shortening, whole-milk solids
Recipes for a Healthy Heart
These recipes come from various ethnic groups and include soups, entrees, side dishes, and desserts. They’re full of tast but lower in fat, cholesterol, and sodium.
MINESTONE
A cholesterol free class Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.
¼ C1 clove1 1/3 C 1 ½ C 1 Tbsp 1 C4 ¾ C1 can 1 C1 ½ C 1 ½ C1 can dash 11 C2 C
olive oil ,garlic, minced or 1/8 tsp garlic powder coarsely chopped onion coarsely chopped celery and leaves chopped ,fresh parsley sliced carrots, fresh or frozen shredded cabbage,(1 lb) tomatoes, cut up ,canned red kidney beans, drained and rinsed frozen peasgreen beans(6 oz) tomato pastehot sauce water uncooked, broken spaghetti
1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servingsServing size: 1 cupEach serving provides: 153 calories; 4 g total fat; 0 mg cholesterol; 191 mg sodium
ROCKPORT FISH CHOWDER
Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying super soup.
2 Tbsp ¾ C ½ C 1 C 2 C¼ tsp ½ tsp 2 C 8 11 lb¼ C 3 C 1 Tbsp
vegetable oil coarsely chopped onion coarsely chopped celery sliced carrots potatoes, raw, peeled and cubed thymepaprikabottled clam juice whole peppercornsbay leaf fresh or frozen (thawed) cod or haddock fillets, cut into ¾-inch cubesflourlow fat (1%) milk fresh parsley, chopped
1. Heat oil in a large saucepan. Add onion and celery and sauté about 3 minutes.
2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat and simmer 15 minutes.
3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque,
4. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns.
5. Shake flour and ½ cup low fat (1%) milk in a container with a tight-fitting lid until smooth. Add to broth in saucepan with remaining milk. Cook over medium heat, stirring constantly, until mixture boils and is thickened.6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley.
Yield: 8 servings
Serving size: 1 cup each
Each serving provides: 186 calories; 6 g total fat; 1 g saturated fat; 34 mg cholesterol; 302 mg sodium
Yield: 8 servings
BAKED TROUT
Try baking this fish with only a small amount of oil.
2 lb 3 Tbsp1 medium ½ medium 3 Tbsp½ tsp ¼ tsp¼ tsp¼ tsp
trout fillet, cut into 6 pieces ( or use any kind of fish) lime juice (about 2 limes)tomato, chopped onion, chopped cilantro, chopped olive oil black pepper saltred pepper (optional)
1. Preheat oven to 350oF.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.
Yields: 6 servings
Serving size: 1 piece
Each serving provides: 230 calories; 9 g total fat; 2 g saturated fat; 58 mg cholesterol 162 mg sodium
MEDITERRANEAN BAKED FISH
This dish is baked and flavored with Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp1 1 can 1 11 C ½ C¼ C¼ C 1 Tbsp1 tsp½ tsp½ tsp½ tspto taste1 lb
olive oil ,large onion, sliced(16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped bay leaf clove garlic, minced dry reserved tomato juice from canned tomatoes lemon juice orange juice fresh grated orange peel fennel seeds, crushed dried oregano, crushed dried thyme, crushed dried basil, crushed black pepperfish fillets (sole, flounder, or sea perch)
1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10 X 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375o F about 15 minutes or until fish flakes easily. Remove bay leaf before serving.
Yield: 4 servings
Serving size: 4 oz fillet with sauceEach serving provides: 177 calories; 4 g total fat; 1 g saturated fat; 56 mg cholesterol; 281 mg sodium
SPAGHETTI WITH TURKEY MEAT SAUCE
Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.
As needed1 lb1 can1 C1 C2 cloves1 tsp1 tsp1 lb
nonstick cooking sprayground turkey(28 oz) tomatoes, cut upfinely chopped green pepperfinely chopped onion garlic, minced dried oregano, crushed black pepper ,spaghetti uncooked
1. Spray a large skillet with nonstick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.
Yield: 6 servings
Serving size: 5 oz sauce and 9 oz spaghettiEach serving provides: 330 calories; 5 g total fat; 1 g saturated fat; 60 mg cholesterol; 280 mg sodium
CHICKEN ORIENTALE
With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.
88to taste828811 C2 Tbspdash2 Tbsp¼ C
boneless, skinless chicken breasts ,fresh mushrooms, black pepper ,parboiled whole white onions ,oranges, quartered canned pineapple chunks,cherry tomatoes, 6 oz can frozen concentrated apple juice, soy sauce, low sodium ground ginger vinegar vegetable oil
1. Sprinkle chicken breasts with pepper.
2. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, pineapple chunk, cherry tomato.
3. Place kabobs in shallow pan.
4. Combine remaining ingredients and save ½ cup in another bowl; spoon the rest over kabobs. Marinate in refrigerator at least 1 hour.5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with reserved marinade every 5 minutes. Discard any leftover marinade.
Yield: 8 servings
Serving size: ½ chicken breast kabobEach serving provides: 359 calories; 11 g total fat; 2 g saturated fat; 66 mg cholesterol; 226 mg sodium.
CHICKEN AND RICE
Skinned chicken makes this dish lower in saturated fat and calories
6 2 tsp4 C2 ½ C ¼ C ¼ C 1 medium ¼ C ½ C ¼ C 2 cloves 1/8 tsp 1/8 tsp 2 C ½ C 2 ounces¼ C
chicken pieces (legs and breasts), skinned vegetable oil water tomatoes, chopped green pepper, chopped red pepper, chopped celery, diced medium carrot, grated corn, frozen onion, chopped fresh cilantro, chopped cloves garlic, chopped fine salt pepper rice peas, frozen Spanish olives raisins
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20-30 minutes or until chicken is done.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes, until rice is cooked.4. Add chicken and raisins and cook for another 8 minutes.
Yield: 6 servings Serving size: 1 cup rice and 1 piece chicken .
Each serving provides: 448 calories; 7 g total fat; 2 g saturated fat; 49mg cholesterol; 352 mg sodium
GRILLED CHICKEN WITH GREEN CHILE SAUCE
The secret to this dish is marinating the meat, which makes it tender without adding a lot of fat.
4 ¼ C juice of 2¼ tsp½ tsp black pepper ¼ C10-12½ medium2 cloves2 2 Tbsp¼ tsp¼ C
skinless, boneless chicken breats olive oil limes oregano ½ tsp black pepper water tomatillos, husks removed and cut in half medium onion, quartered garlic, finely chopped serrano or jalapeño peppers cilantro, chopped salt low fat sour cream
1. Combine the oil, juice from 1 lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate for at least several hours or overnight. Turn the chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender.
In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all the ingredients are smooth. Place the sauce in a bowl and refrigerate.
3. Place the chicken breast on a hot grill and cook until done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low fat sour cream over the chicken breast. Pour the sauce over the sour cream.
Yield: 4 servings
Serving size: 1 breast Each serving provides: 192 calories; 5 g total fat; 2 g saturated fat; 71 mg cholesterol; 220 mg sodium
BAVARIAN BEEF
This classic German stew is made with lean trimmed beef stew meat and cabbage.
1 ¼ lb 1 Tbsp 1 large 1 ½ C¾ tsp ½ tsp 1/8 tsp1 ¼ C 1 Tbsp½ ¼ C
lean beef stew meat (trimmed of fat), cut in 1-inch pieces vegetable oil onion, thinly sliced water caraway seeds salt black pepper bay leaf white vinegar sugar small head red cabbage, cut into 4 wedges crushed ginger snaps
1. Brown meat in oil in a heavy skillet. Remove meat and sauté onion in remaining oil until golden. Return meat to skillet. Add water, caraway seeds, salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer 1 ¼ hours.
2. Add vinegar and sugar, stir. Place cabbage on top of meat. Cover and simmer 45 minutes more.
3. Arrange meat and cabbage on a platter and keep warm.
4. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables.
Yield: 5 servings
Serving size: 5 oz Each serving provides: 11 g total fat; 3 g saturated fat; 56 mg cholesterol; 323 mg sodium
NEW ORLEANS RED BEANS
This vegetarian main dish is cholesterol free, virtually fat free, and chock full of vegetables.
1 lb2 qt1 ½ C1 C4 1 C 3 Tbsp 3 Tbsp 2 tsp1 tsp1 tsp
dry red beans water chopped onion chopped celery bay leaves chopped green pepper chopped garlic chopped parsley dried thyme, crushed salt black pepper
1. Pick through the beans to remove bad beans, rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1 ½ hours or until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.
Yield: 8 servings Serving size: 1 ¼ cup Each serving provides: 171 calories; less than 1 g total fat; less than 1 g saturated fat; 0 cholesterol; 285 mg sodium
SWEET & SOUR SEASHELLS
Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad.
1 lb2 Tbsp¾ C ½ C ½ C ½ C 3 Tbsp to taste 2 oz jar 2 small 2 small 18
uncooked small seashell macaroni ( 9 cups cooked) vegetable oil sugar cider vinegar wine vinegar water prepared mustard black pepper sliced pimentos cucumbers onions thinly sliced lettuce leaves
1. Cook macaroni in unsalted water, drain, rinse with cold water, and drain again. Stir in oil.
2. Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni.
3. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well.
4. Marinate, covered, in refrigerator 24 hours. Stir occasionally.
5. Drain and serve on lettuce.
Yield: 18 servings
Serving size: ½ cup Each serving provides: 149 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 33 mg sodium
VEGETABLES WITH A TOUCH OF LEMON
Lemon juice, herbs, and a small amount of oil make this sauce as tasty as it is healthy.
½ small head2 C 2 Tbsp 1 Tbsp1 clove2 tsp
small head cauliflower, cut into florets brocoli, cut into florets lemon juice olive oil garlic, minced fresh parsley, chopped
1. Steam broccoli and cauliflower until tender (about 10 minutes).2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.
Yield: 6 servings Serving size: ½ C Each serving provides: 22 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 7 mg sodium
GARLIC MASHED POTATOES
No added fat or salt is used or needed in this tasty potato dish.
1 lb 2 C 2 ½ tsp
(about 2 large) potatoes, peeled and quartered skim milk large cloves garlic, chopped white pepper
1. Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover. 2. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes.
3. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.
Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above.
Yield: 4 servings Serving size: ¾ cup
Each serving provides: 141 calories; less than 1 g total fat; less than 1 g saturated fat; 2 mg cholesterol; 70 mg sodium.
CRUNCHY PUMPKIN PIE
This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.
For the Pie Crust1 C¼ C¼ C2 Tbsp¼ tsp3 Tbsp1 Tbsp
quick cooking oatswhole wheat flourground almondsbrown sugarsaltvegetable oilwater
For the Pie Filling¼ C½ tsp¼ tsp14 tsp1 C2/3 C
packed brown sugar ground cinnamon ground nutmeg,egg, beaten vanilla canned pumpkin evaporated skim milk .
1. Preheat oven to 425°F.
2. Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
3. Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.
4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
5. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
6. Turn down oven to 350° F.
7. Mix sugar, cinnamon, nutmeg, and salt together in a bowl.8. Add eggs and vanilla and mix to blend ingredients.
9. Add pumpkins and milk and stir to combine.
10. Pour into prepared pie shells. 11. Bake 45 minutes at 350°F or until knife inserted near center comes out clean.
Yield: 9 servings
Serving size: 1/9 of a 9-inch pieEach serving provides: 177 calories; 8 g total fat; 1 g saturated fat; 24 mg cholesterol; 153 sodium
RICE PUDDING
This delicious dessert reduces the fat and calories lby using skim instead of whole milk.
6 C21 C3 C2/3 C1/2 tsp
water,cinnamon sticks,rice skim milk,sugar,salt .
1. Put the water and cinnamon sticks into a medium saucepan. Bring to boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.
Yield: 5 servings
Serving size: 1/2 cup.
Each serving provides: 372 calories; less than 1 g total fat; less than 1 g saturated fat; 3 mg cholesterol; 366 mg sodium
WINTER CRISP
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low in sodium.
For the Filling1/2 C3 Tbsp1 tsp3/4 tsp5 C1 C
sugarall-purpose flourlemon peel, gratedlemon juiceapples, unpeeled, slicedcranberries
For the Topping2/3 C1/3 C1/4 C2 tsp1 Tbsp
rolled oatsbrown sugar, packedwhole wheat flourground cinnamonsoft margarine, melted .
1. To prepare filling, in a medium bowl combine sugar, flout, and lemon peel; mix well. Add lemon juice, apples and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle toppin over filling. Bake in a 375°F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
Note: For a summertime crisp, prepare as directed but substitute 4 cups fresh or unsweetened frozen (thawed) peaches and 3 cups fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If frozen, thaw peaches completely (do not drain). Do not thaw blueberries before mixing or they will be crushed.
Yield: 6 servings
Serving size: 1 3/4-inch by 2-inch piece.
Each serving provides: 282 calories; 6 g total fat; 1 g saturated fat; 0 mg cholesterol; 56 mg sodium
SoY SaUcE Is HeArT HeAlThY
Adding moderate amounts of dark soy sauce to your diet can up your heart disease fighting antioxidant levels while improving your circulation.
Pass the Soy Sauce and Help Your Heart
According to a new study conducted by the National University of Singapore, dark soya sauce (or soy sauce or shyou) appears to be much higher in antioxidants than either red wine or vitamin C.
The study found that the sauce that is popular in Asian cuisines contains antioxidant properties that are 150 times that of vitamin C and approximately 10 times of the properties found in red wine.
Antioxidants are found in fruits and vegetables and red wine. The fight the effects of free radicals - the bad guys that attack good human cells and are associated with cancer, heart disease, the aging process, and several degenerative diseases.
Another added benefit to dark soya sauce is that it appears to dramatically increase blood flow in the first few hours following consumption. Think about it - 150 times the antioxidants of vitamin C circulating in the body up to 50 times faster.
Like everything else, dark soya sauce should be consumed in moderation. Researchers warned that, due to the high sodium level, consuming large amounts could contribute to high blood pressure.
Dark soya/soy/sayou sauce is widely available in supermarkets. It is manufactured from fermented soya beans. Use the sauce as a condiment on the table and in cooking - replacing all or most of the table salt you would normally use. The study suggests small amounts in the diet can be a powerful weapon in the battle against heart disease.
Pass the Soy Sauce and Help Your Heart
According to a new study conducted by the National University of Singapore, dark soya sauce (or soy sauce or shyou) appears to be much higher in antioxidants than either red wine or vitamin C.
The study found that the sauce that is popular in Asian cuisines contains antioxidant properties that are 150 times that of vitamin C and approximately 10 times of the properties found in red wine.
Antioxidants are found in fruits and vegetables and red wine. The fight the effects of free radicals - the bad guys that attack good human cells and are associated with cancer, heart disease, the aging process, and several degenerative diseases.
Another added benefit to dark soya sauce is that it appears to dramatically increase blood flow in the first few hours following consumption. Think about it - 150 times the antioxidants of vitamin C circulating in the body up to 50 times faster.
Like everything else, dark soya sauce should be consumed in moderation. Researchers warned that, due to the high sodium level, consuming large amounts could contribute to high blood pressure.
Dark soya/soy/sayou sauce is widely available in supermarkets. It is manufactured from fermented soya beans. Use the sauce as a condiment on the table and in cooking - replacing all or most of the table salt you would normally use. The study suggests small amounts in the diet can be a powerful weapon in the battle against heart disease.
HeAlThY PaStA SaUcEs
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What's the secret to delicious pasta sauce?
As with most recipes, the secret to good sauce is to start with good ingredients. Here are two recipes that start with good ingredients, and you end up with terrific sauces that are also healthy. The first is a tomato sauce. The second is a basil pesto.
Tomato Sauce
For the tomato sauce, start with fresh tomatoes. We used tomatoes on the vine (figure A). To make 5 cups of sauce, you'll need 4 pounds of tomatoes.
Boil some water and reduce to shiver, put a few tomatoes in at a time. Leave each tomato in the boiling water for about minute -- until their skins become easy peel off (figure B).
Seed them and chop them coarsely.
If you're making the sauce when tomatoes aren't in season, you might be better off using two cans of canned tomatoes. When buying canned tomatoes look for those that are peeled and seeded. The process for here on out is the same whether you're using the fresh tomatoes or canned tomatoes.
In a large skillet heat a tablespoon of olive oil and saute 6 cloves of minced garlic.
Cook for about 3 minutes.
Add one small diced onion.
Add the tomatoes (figure C) and cook until soft -- for about an hour.(With the fresh ones, it may take a little longer.)
Remove from heat, salt and puree. For the sauce made with canned tomatoes, add 1/4 teaspoon of salt. For the fresh tomatoes add one teaspoon of salt.
Tip: Adding the salt toward the end of the cooking process i results in a saltier flavor without having to add as much salt.
Serve over pasta (figure D). Sprinkle on a little fresh parmesan cheese if you like, and garnish with a sprig of fresh basil.
We used 2 ounces of pasta and about a cup of sauce per serving.
With parmesan added, this recipe has about 300 to 325 calories.
As with most recipes, the secret to good sauce is to start with good ingredients. Here are two recipes that start with good ingredients, and you end up with terrific sauces that are also healthy. The first is a tomato sauce. The second is a basil pesto.
Tomato Sauce
For the tomato sauce, start with fresh tomatoes. We used tomatoes on the vine (figure A). To make 5 cups of sauce, you'll need 4 pounds of tomatoes.
Boil some water and reduce to shiver, put a few tomatoes in at a time. Leave each tomato in the boiling water for about minute -- until their skins become easy peel off (figure B).
Seed them and chop them coarsely.
If you're making the sauce when tomatoes aren't in season, you might be better off using two cans of canned tomatoes. When buying canned tomatoes look for those that are peeled and seeded. The process for here on out is the same whether you're using the fresh tomatoes or canned tomatoes.
In a large skillet heat a tablespoon of olive oil and saute 6 cloves of minced garlic.
Cook for about 3 minutes.
Add one small diced onion.
Add the tomatoes (figure C) and cook until soft -- for about an hour.(With the fresh ones, it may take a little longer.)
Remove from heat, salt and puree. For the sauce made with canned tomatoes, add 1/4 teaspoon of salt. For the fresh tomatoes add one teaspoon of salt.
Tip: Adding the salt toward the end of the cooking process i results in a saltier flavor without having to add as much salt.
Serve over pasta (figure D). Sprinkle on a little fresh parmesan cheese if you like, and garnish with a sprig of fresh basil.
We used 2 ounces of pasta and about a cup of sauce per serving.
With parmesan added, this recipe has about 300 to 325 calories.
Basil Pesto Sauce
The recipe for basil pesto sauce is even simpler, and it's quite low in calories.
In a small food processor or blender, add 4 cups fresh basil. Look for fresh leaves that are fresh, green and aren't bruised.
Add the following ingredients:
2 Tbsp pine nuts2 cloves garlic, minced2 Tbsp of water 1 Tbsp of lemon juice (figure E)1 ounce parmigiano-reggiano, grated (figure F)1 Tbsp white wine vinegar2 Tbsp of olive oil
Puree all the ingredients.
Serve over pasta (figure G).
A typical serving of this pesto recipe has only about 96 calories and 8 grams of fat per serving, compared to typical pesto sauces that may have 200 calories and 25 grams of fat per serving.
Friday, February 16, 2007
HeAlThY WaY Of CoOkInG(StIr FrYiNg)
Many people are now turning to healthy eating habits. Eating oily foods and junk foods cause obesity and overweight related problems. Obesity is now noticed even among small children. So many people are going for finding out the various options to prepare a healthy meal which is nutritious and good for health. One of the healthier ways of cooking the foods is stir frying them. his technique was originally practiced by the Chinese and now it has gained popularity among the people of other countries too.
Stir frying is a method of cooking where very little oil is used and it usually cooks the food very fast. The utensils that are needed for stir frying are just a large skillet and a spatula. The Chinese use what is called a Wok for stir frying. Wok looks similar to a skillet. Stir frying is an easy method of cooking which can be learnt easily by the beginners. In stir frying, the meat or the vegetables that are used for cooking need to be cut in small pieces. Thumb size chunks of food would be ideal for stir frying. Stir frying also helps you to retain the flavors and texture of the foods stuff. You will be able to enjoy the original taste of the foods as the food stuffs are not over cooked in stir frying.
Before stir frying, you need to prepare all the ingredients as mentioned in the recipe and keep them ready. You need to cut the vegetables and the meat as mentioned in the recipe. It is always better to have same sized pieces to ensure that they cook uniformly. The wok or the skillet which you are using needs to be preheated on a medium to high flame for a minute. After preheating, add the oil which you are using for stir frying. Most of the recipes call for vegetable oils such as peanut oil or canola oil which are suitable for stir frying. Pour the oil in such a way that it spreads all over the sides and the bottom of the skillet. The recipes for stir frying use very little oils say 2- 3 tablespoons and not more than that.
The next step is to add the ingredients. Before adding the vegetables, you need to add the seasoning to the oil. Usually a piece of ginger or garlic is added to it. A t this point you can reduce the flame to prevent burning of the spices. Then you add the main ingredients of the stir fry. If you are using both meat and vegetables in the recipe, add the meat first, cook and set it aside. Add the vegetables next and cook them by tossing and turning them over frequently using a spatula. This is the main important aspect of stir frying. This technique helps the food to cook uniformly from all the sides. The food also retains their individual flavors. Most of the cooking in a stir fry is done on a high flame, but you need to reduce the flame sometimes in between to prevent the food from burning.
When you are stir frying meat, do not add more than a cup of meat at a time. Make sure that you lay out the food flat on the skillet for cooking. The meat should be removed from the skillet when it changes color. While stir frying vegetable, you have to add the high density vegetables such as carrots, eggplant, broccoli first because they require greater time for cooking. You can also stir fry different vegetable separately and keep them aside. You need to make sure that the vegetables are drained properly after washing them. Once you add the vegetables to the skillet, move your spatula fast to toss the food so that they cook uniformly and to prevent burning of food.
When you add the sauce, you have to make a well in the centre of the skillet by pushing the vegetables to the sides and then add the sauce in the well and cook it. Once the sauce is cooked and is thickened, you can combine the vegetables and the meat to the sauce and adjust the taste of the seasoning. Serve the stir fry dish immediately. Stir frying technique call for adjusting the flame temperature frequently from high to medium high temperatures during the entire process. The food stuffs cook very fast in this method. So you need to be alert to prevent the burning of the foods by stirring them often while cooking. You can also add pre cooked noodles or rice at the last stage when the vegetables and meat are ready to serve.
The main benefits of stir fry cooking technique is that it requires very less time for cooking. The dishes can be prepared in a jiffy. The vegetables and the meat retain most of the essential nutrients and minerals. Very little oil is sufficient for cooing a stir fry because most of the cooking if done in a high flame which makes the skillet pan very hot. Stir fry cooking allows you to enjoy the original flavors of the individual foods.
WaT U ShOuLd HaVe In A ReFrIgErAtOr
WhItE BeAnS
AlMoNdS
YaMs
SwEeT PoTaToEs
CaRrOtS
TuRkEy
PoTaToEs
WhOlE-GrAiN CeReAlS
ChEeSe
MiLk
FiSh
EgGs
TuRnIpS
CaBbAgE
KaLe
LaMb
BeEf
ChIcKeNs
OyStErS
YaKuLt
YoGuRt
SeEdS
NuTs
SeAfOoD
LiVeR
SaRdInEs
MaCkErEl
SaLmOn
CaNtAlOuPe
HoNeYdEw
BrUsSeLs SpRoUtS
GrEeN PePpErS
CiTrUs FrUiTs
StRaWbErRiEs
RaIsInS
PeAnUtS
BrOcOli
ApPlEs
PeArS
GrApEs
Thursday, February 15, 2007
MeNu Of ThE DaY
MoNdAy
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with a spread of peanut butter.
A cup of coffee.
Lunch: A bowl of rice with fish,veges and soup.
A glass of plain water.
Tea-Time: 1 Apple
A glass of plain water
Dinner Time: Some wheat or raisin biscuits
A glass of Milo
Before Going To Bed: A glass of hot milk(either low fat milk or full cream milk).
TuEsDaY
Wake up to a glass of plain water
Breakfast: Nestum cereal/Quaker Oat
A cup of tea
Lunch: A bowl of rice with red meat,veges,soup
A glass of plain water
Tea-Time: A cup of grapes
A glass of plain water
Dinner Time: Biscuit Crackers
A glass of Horlicks
Before Going To Bed: A glass of hot milk.
WeDnEsDaY
Wake up to a glass of plain water
Breakfast: Wholemeal bread with cheese in it
A cup of green tea
Lunch: A bowl of rice with chicken,veges
A glass of plain water
Tea-Time: 1 orange
A glass of plain water
Dinner Time: Epok2/Currypuff potatoes
A glass of Vitagen
Before Going To Bed: A glass of hot milk.
ThUrSdAy
Wake up to a glass of plain water
Breakfast: Sandwich Sardines
A cup of coffee
Lunch: A bowl of rice with some prawns and fish,veges
A glass of plain water
Tea-Time: 1 honeydew
A glass of plain water
Dinner-Time: Red Bean Bun
Yogurt
Before Going To Bed: A glass of hot milk.
FrIdAy
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with crumbled eggs
A cup of tea
Lunch: A bowl of rice with liver,taufu,veges
A glass of plain water
Tea-Time: 1 apple
A glass of plain water
Dinner Time: Dark Almond Chocolate
A glass of fruit juice
Before Going To Bed: A glass of hot milk.
SaTuRdAy
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with cheese
A cup of coffee
Lunch: A bowl of rice with fish,oysters,veges.soup
A glass of plain water
Tea-Time: 1 orange
A glass of plain water
Dinner Time: Nut Cookies
A glass of Milo
Before Going To Bed: A glass of hot milk.
SuNdAy
Wake up to a glass of plain water
Breakfast: Mee Goreng/Nasi Lemak/Lontong/Mee Rebus/Mee Soto/Soto Ayam/Tahu Goreng
A cup of coffee
Lunch: A bowl of rice with fish,vege,soup
A glass of plain water
Tea-Time: A cup of grapes
A glass of plain water
Dinner Time: Cereals
A glass of Horlicks or Yogurt
Before Going To Bed: A glass of hot milk.
*Veges can varies from white beans,cabbage,brocolli,carrots,sweet potatoes,kale,bean sprouts,green leafy vegetables and many more.
In between meals,make sure to drink 6-8 glasses of plain water a day.
Avoid carbonated drinks,cold drinks,too sweet drinks,etc
Approximate time for:
Waking up-5 a.m.
Breakfast-7 a.m.
Lunch-12 p.m.
Tea-Time-3 p.m.
Dinnertime-6 p.m.
Bedtime-9 p.m.
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with a spread of peanut butter.
A cup of coffee.
Lunch: A bowl of rice with fish,veges and soup.
A glass of plain water.
Tea-Time: 1 Apple
A glass of plain water
Dinner Time: Some wheat or raisin biscuits
A glass of Milo
Before Going To Bed: A glass of hot milk(either low fat milk or full cream milk).
TuEsDaY
Wake up to a glass of plain water
Breakfast: Nestum cereal/Quaker Oat
A cup of tea
Lunch: A bowl of rice with red meat,veges,soup
A glass of plain water
Tea-Time: A cup of grapes
A glass of plain water
Dinner Time: Biscuit Crackers
A glass of Horlicks
Before Going To Bed: A glass of hot milk.
WeDnEsDaY
Wake up to a glass of plain water
Breakfast: Wholemeal bread with cheese in it
A cup of green tea
Lunch: A bowl of rice with chicken,veges
A glass of plain water
Tea-Time: 1 orange
A glass of plain water
Dinner Time: Epok2/Currypuff potatoes
A glass of Vitagen
Before Going To Bed: A glass of hot milk.
ThUrSdAy
Wake up to a glass of plain water
Breakfast: Sandwich Sardines
A cup of coffee
Lunch: A bowl of rice with some prawns and fish,veges
A glass of plain water
Tea-Time: 1 honeydew
A glass of plain water
Dinner-Time: Red Bean Bun
Yogurt
Before Going To Bed: A glass of hot milk.
FrIdAy
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with crumbled eggs
A cup of tea
Lunch: A bowl of rice with liver,taufu,veges
A glass of plain water
Tea-Time: 1 apple
A glass of plain water
Dinner Time: Dark Almond Chocolate
A glass of fruit juice
Before Going To Bed: A glass of hot milk.
SaTuRdAy
Wake up to a glass of plain water
Breakfast: 2 wholemeal breads with cheese
A cup of coffee
Lunch: A bowl of rice with fish,oysters,veges.soup
A glass of plain water
Tea-Time: 1 orange
A glass of plain water
Dinner Time: Nut Cookies
A glass of Milo
Before Going To Bed: A glass of hot milk.
SuNdAy
Wake up to a glass of plain water
Breakfast: Mee Goreng/Nasi Lemak/Lontong/Mee Rebus/Mee Soto/Soto Ayam/Tahu Goreng
A cup of coffee
Lunch: A bowl of rice with fish,vege,soup
A glass of plain water
Tea-Time: A cup of grapes
A glass of plain water
Dinner Time: Cereals
A glass of Horlicks or Yogurt
Before Going To Bed: A glass of hot milk.
*Veges can varies from white beans,cabbage,brocolli,carrots,sweet potatoes,kale,bean sprouts,green leafy vegetables and many more.
In between meals,make sure to drink 6-8 glasses of plain water a day.
Avoid carbonated drinks,cold drinks,too sweet drinks,etc
Approximate time for:
Waking up-5 a.m.
Breakfast-7 a.m.
Lunch-12 p.m.
Tea-Time-3 p.m.
Dinnertime-6 p.m.
Bedtime-9 p.m.
HeAlThY FoOdS
Eating healthy foods is one of the greatest ways you can live healthy and combat developing a disease. Some diseases are genetic and there's not much you can do about that. But others like Diabetes 2, Lung Cancer, and Heart Disease and might be prevented with the proper diet. Below is a list of healthy foods and some of the body parts they affect.
Boron (for Bones)
Boron Is a mineral that is important for calcium absorption. For women, this mineral seems to play an important role in enhancing the activity of estrogen cells, which is important for the formation of strong bones.
Boron can be found in grapes, pears, apples, peas, broccoli, peanuts and raisins.
Vitamin C (for Skin)
Vitamin C helps the body make collagen (Collagen helps keep the skin firm), increases oxygen flow to the skin, heals scar tissue, cuts and bruises.
Vitamin C can be found in brocolli, strawberries, citrus fruits, green peppers, brussels sprouts, honeydew, and cantaloupe.
Omega 3 Essential Fatty Acids (for Heart)
Omega 3 Essential Acids lower the "bad" chloesterol levels, blood pressure and triglyceride levels while raising "good" cholesterol levels. This will help lower the risk for heart disease.
Omega 3 Essential Acids can be found in cold water fish such as salmon, mackerel and sardines.
Copper (for Joints)
Copper is a mineral that is essential for the functioning of an enzyme responsible for strengthening bones and joints.
Copper can be found in liver, seafood, nuts and seeds.
Acidophilus (for Vagina)
Acidophilus helps restore a natural balance between good and bad bacteria in the vagina, helping to ward off infection.
Acidophilus can be found in yogurt.
Zinc (for Ears)
Experts believe hearing loss associated with tinitis (ringing in the ears) may be linked to a zinc deficiency in the tissue of the inner ear.
Zinc can be found in oysters, chicken, beef and lamb.
Indole-3-Carbinol (for Breasts)
Indol-3-Carbinol is a naturally occuring phytochemical. Lab studies have found that it halts the growth of tumor cells (see cancer).
Indol-3-Carbinol can be found in broccoli, kale, cabbage and turnips.
Biotin (for Nails)
Biotin, also called B7 or vitamin H, helps correct dry, brittle nails by increasing their ability to absorb water.
Biotin can be found in eggs, fish, milk, cheese, whole-grain cereals, cabbage, and potatoes.
Amino Acids (for Hair)
The Amino Acids Cystine, methionine, and cysteine are very important for hair growth and repair.
Amino acids, the building blocks of protein can be found in chicken, turkey, beef, eggs, cheese and nuts.
Beta Carotene (for Eyes)
Beta Carotene is a vitamin that acts as an antioxidant. It breaks down cancer-causing chemicals that may damage eye tissues, and helps prevent macular degeneration and cataracts.
Beta Carotene can be found in carrots, sweet potatoes, broccoli and yams.
Calcium (For Gums, Teeth, Bones)
Calcium is a mineral that helps keep your teeth strong and white.
Calcium can be found in almonds, white beans, and milk.
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