Have diabetes or hypertension raised your risk of heart disease, or do you simply want to eat in a more heart-healthy way? A three-day meal plan can help. This 1,200 calorie-a-day plan can help most women lose weight, says Julia Zumpano, RD, LD. (Discover the six benefits of seeing a heart dietitian below.)
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Breakfast: 2 large eggs, 2 slices whole grain bread, 1 Tbsp. olive oil spread.
Lunch: 2 slices whole grain bread, 3 oz. tuna (canned in water), 1 slice low-fat mozzarella cheese, 1 Tbsp. olive oil mayo.
Dinner: 4 oz. grilled chicken, 1 medium Idaho baked potato, 1-1/2 cups green beans.
Snacks: 1 cup skim milk, 1 medium apple.
Breakfast: 1 cup oatmeal, ½ cup blueberries, 1 Tbsp. peanut butter.
Lunch: 2 slices whole grain bread, 2 oz. low-sodium turkey, 1 slice Swiss cheese, 1 tsp. mustard; 1 cup skim milk.
Dinner: 4 oz. salmon, ½ cup brown rice, 1-1/2 cups broccoli, 2 tsp. olive oil, 1 Tbsp. grated Parmesan cheese.
Snacks: 6 oz. non-fat plain Greek yogurt, ½ cup strawberries.
Breakfast: 1 cup fat-free cottage cheese, ½ cup fresh pineapple.
Lunch: 3 oz. grilled chicken, ¼ cup bell pepper, ¼ avocado, 2 Tbsp. salsa, ¼ cup shredded lettuce, 1 low-carb wrap; 1 medium peach.
Dinner: 3 turkey meatballs, ½ cup whole wheat pasta, 1/3 cup marinara sauce, 1 Tbsp. Parmesan cheese; 2 cups spring lettuce mix, 1 Tsp. olive oil, 1 Tbsp. balsamic vinegar.
Snacks: ¼ cup mixed nuts, 2 Tbsp. dried cranberries.
When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian.
“Our goal is to reduce your cardiac risk,” explains Zumpano. “We try to get you started and educate you so that you’re empowered to make ‘good’ versus ‘bad’ food choices.”
When you see a heart dietitian, you will learn how to:
1.Distinguish nutrient-dense foods from empty-calorie foods.
2. Choose healthy versus unhealthy fats.
3. Tell healthy carbs from unhealthy carbs.
4. Eat at home more often.
5. Get a handle on your snacking.
6. Reduce the salt in your diet.
“We can show you how to make changes in the way you eat so that you can follow a heart-healthy diet and not even have to think about it,” says Zumpano.
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