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Plan What You Eat

Plan What You Eat


Congratulations on your commitment to making better choices about the foods you eat! You may already eat healthy and be physically active. Great work, we encourage you to maintain those healthy habits.

Changing how you think about food is a very important step in your commitment to eating right and making healthy food choices. It is good practice to plan your meals and snacks to avoid eating unhealthy food that can clog your  arteries and raise your glucose (sugar) levels.


Here are some steps you can take right away to eat healthy:


Lower fat and fewer calories




Review dietary guidance


  • Look at some sample eating plans to help you figure out how much of each food group (e.g., fruits, vegetables, grains, meats) you need to  eat each day.


Cook smart


  • Be careful when eating out, too.  Eat smaller portions and try to identify items on the menu that are lower in fat and calories. And don’t forget you can always ask for a healthier version of your selection.


Eat smaller portions 

  • The amount of food that appears on your plate in a restaurant has nearly doubled over the past 20 years.  This affects the way you  look at and serve food at home. Learn more about “portion distortion,” and the difference between a portion and a serving.



These friendly websites provided recommendations for “planning to eat right” and include tools to help you get started or maintain your eating style:


The National Heart, Lung, and Blood Institute’s we can! (Ways to Enhance Children’s Activity and Nutrition) has shopping lists, sample eating plans, and explains how to choose healthy foods when you eat out. is another great website that uses a plate icon to remind us to eat healthfully. It replaces the pyramid using a plate to show the five food groups and how much from each group we should eat each day at each meal.


Cook Heart Healthy Meals by Food University

Help Your Heart. Eat to Live

Help your heart. Eat to Live.


Happy New Year and welcome to our first article of 2012 about improving your family’s eating habits for a healthy heart.


As a consumer you and many others are overwhelmed with the various messages advertised in the media about the things we need to do to be “healthy”.  Food marketers label their products with nutritional claims as “light,” “low fat,” “no trans-fats,” “cholesterol free,” “fresh,” and “organic,” making it very difficult to decide what would be a “healthy” choice.  What we do know for sure, based on research findings, is that Americans need to change what they eat and how they eat.


Consuming foods high in saturated fat, salt, and sugar, refined carbohydrates, and low in fiber or whole grains have been associated with the development of chronic illness such as heart disease, diabetes, obesity, hypertension, and some forms of cancer.  It is no secret that the portions of food eaten today has certainly increased in size over the past 20 years.  Which means you should be aware that eating more than what your body needs, leads to increase in body weight contributing to obesity.


What we hope to do is give you information that would help you eat to live longer and healthier lives. Well, this is the place to learn how you can change the way you eat so that you are the best ever. This site will include information about eating and other ways to change behaviors that impact your overall health and well-being.


Good news! You can send us feedback, ask questions, post comments and tell us how we can help you use the tools you have to reach the goals you want. We are on the road to a healthy heart and together we will eat to live, not live to eat!

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