Diet Tips

• Maximize the fruits and vegetables in your diet. Include fruits and vegetables with every meal.
• Minimize intake of "empty calories"... foods high in sugar and fat with little to no nutritional benefit.
• Not all fats are bad. Monounsaturated and polyunsaturated fats are preferred over saturated and trans fats. Saturated and trans fats are proven to increase bad cholesterol levels and lead to "hardening of the arteries." Replacing these with mono and polyunsaturated fats has proven to decrease bad cholesterol levels. Omega-3 fatty acids have been shown to be very beneficial in decreasing health problems related to coronary artery disease. In fact the American Heart Association recommends taking in at least 1 gram of these fatty acids per day if you have coronary heart disease.
• Not all carbohydrates are bad. Some carbohydrates such as simple sugars are absorbed quickly and make blood sugar levels rise rapidly. This leads to elevated insulin levels, which among other things tells your body to store this energy as fat. Complex carbohydrates are absorbed more slowly. Carbohydrates are important components of our diet, most dietary experts recommend at least 50% of all calories coming from carbohydrates. People with diabetes, pre-diabetes and obesity can benefit from limiting simple sugars which cause elevations in blood sugar and insulin levels. This is one of the principles behind popular diets such as the Atkins, Zone and American Diabetes Association diets.
• Snacks: Substitute fruits, vegetables and nuts & whole grain products for foods high in sugar and fat.
• Eat a variety of grain products, including whole grains. Choose 6 or more servings per day.
• When eating meat, choose lean beef and poultry, not to exceed 6 ounces per day. Trim all obvious fat off meat before cooking.
• Eat fish >3x per week, especially fish rich in omega-3 fatty acids such as salmon, tuna, sardines, herring, lake trout and mackerel.
• Steam, boil, broil or bake. Avoid deep fried foods as much as possible.
• Limit egg yolks to 3 per week. Substitute with "egg beaters" or other egg substitutes.
• Limit foods high in saturated fat, trans fat and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks.
• Use skim milk products including ice milk and fat-free yogurt.
• Use cholesterol free oils, especially those such as canola and olive oil, which have proven health benefits.
• Instead of stick butter (high saturated fat) and stick margarines (often high in trans fats), choose liquid and tub margarines that have at least twice as much polyunsaturated fat as saturated fat.
• Many products advertised as low in fat have increased sugar. Sugars are a main source of "empty calories"- foods with no nutritional benefit. Minimize intake of other sugars such as candy, concentrated fruit drinks and most desserts.
• Eat less than 4-6 grams of salt (sodium chloride) per day (2,400 milligrams of sodium).
• Keep cold water in your fridge and try to drink water when thirsty instead of high calorie drinks like soda and juice. 8 glasses of water per day has been advocated.
• Be careful not to use food as a reward or comfort. Motivate yourself with other rewards such as a new outfit if you attain your goal weight loss.
• Limit eating out when possible, especially fast foods, deep fried foods and foods high in sugar and fat. When eating out, choose heart healthy foods such as lean meats, fish, salads, yogurts, fruits and vegetables.

There are many delicious, healthy recipes that can be found in a variety of sources including the American Heart Association website.