Heart Healthy
One of the best tools for adding healthier choices to one’s meals is the desire to do it. Changing habits can be challenging, but according to Eisenhower Registered Clinical Dietitian Barbra Sassower, MPH, RDN, CDCES, FAND, desire or motivation is key.
“I start by finding out what a patient’s vision/goals are and what they’re currently doing,” says Sassower. “I use motivational interviewing to help the person see what they need, or want, to change, and they’re able to come up with their own goals and what they want to work on.”
“People may have an idea of what they need to do — for example, less salt, less saturated fats — but they aren’t sure how to apply these principles to their lifestyle. Learning to adopt these guidelines to their preferences is often the missing piece that kept them from being successful in the past.”
Meal planning
According to Sassower, one size doesn’t fit all. People have different needs, different schedules and different approaches. Once she and her patient have worked out a list of dietary goals, she educates them about the importance of including fresh fruits and vegetables, lean proteins, healthy fats and complex carbohydrates like whole grains. Within those food categories, people have options for getting their nutritional needs met while still enjoying favorite foods.
Planning and following a weekly menu at the beginning of each week is a great way to begin a new eating plan and to shop accordingly. Planning meals and using a shopping list will also help reduce food waste and increase the likelihood of preparing satisfying, healthy meals.
Breakfast
Some people enjoy a big breakfast, while others prefer something lighter, or even something to take with them, on the run. Healthy options include cooked whole grains and vegetables with a protein; eggs and whole grain toast; fruit; oatmeal with berries and walnuts; whole grain, low-sugar muffins with walnuts and berries; scrambled tofu; Greek yogurt with berries and nuts; overnight oats with nuts and/or fruit; or a green smoothie.
Lunch
Salads are a great way to pack in good nutrition with spinach, kale or arugula, pickled beets, garbanzo or kidney beans, colorful bell peppers, fresh tomatoes or blueberries, feta cheese and roasted sunflower seeds — dressed with olive oil and vinegar. If you like sandwiches, choose whole grain bread or wraps, lean meats or vegan seitan or tempeh, cheeses (or vegan options), fresh avocado and cucumber, and a side salad or soup. Or heat last night’s leftovers and have an apple on the side.
Dinner
“For dinner, place an emphasis on high fiber foods and vegetables and less refined sources of carbohydrates — whole grains, vegetables, beans and legumes,” says Sassower. “Eat leaner proteins and good fats like avocados or olive oil, nuts and seeds.”
“Making meals pretty — using a variety of colorful vegetables — can give you a wide range of micronutrients as well as fiber,” explains Sassower. “Fiber helps to keep food portions where they need to be. You’ll feel fuller sooner and longer.”
When you’re on the run
“Planning ahead is a good habit,” explains Sassower. “Even keeping healthy snacks in your car, backpack or purse may keep you from stopping for fast food on the way home. Fruit, dried fruit, nuts or whole grain crackers are a few options.”
The same idea applies to grocery shopping. Avoid shopping when you’re ravenous — eat a snack before you go and you’ll be more likely to stick to your shopping list.
Strategies for eating out
With most restaurant menus online, plan your meal before leaving home. Some restaurants have a heart healthy section, indicated by a heart symbol on the menu. Or, speak to your server and see what’s possible. You might ask to have your meal prepared without added sodium or oil, or steamed upon request. You can ask for your entrée’s sauce on the side.
And while you’re eating — notice how you feel. Chew slowly and deliberately. Put your fork down and focus on your breathing. Are you feeling full? Remember that it takes about 20 minutes for your mind to catch up with your stomach when it’s full. Taking small breaks can help you be more mindful about knowing when your body is satiated.
Dessert?
Consider fresh fruit or dark chocolate if you want dessert. Or, if you want to indulge in a favorite treat, consider sharing it. Moderation helps to keep us balanced and healthy.
Superfood Sweet Potato Salad
with wild rice, arugula, cranberries and cashews
Serves four
Courtesy of Compass Group North America
(with modifications by Healthy Living magazine)
Ingredients
2 medium sweet potatoes, fresh, peeled and diced
3/4 cup uncooked wild rice
1 ¾ cups water (for rice)
2 cups arugula, washed and dried
¼ cup dried cranberries
¼ cup whole raw cashews
3 tablespoons balsamic vinaigrette
1 tablespoon olive oil
1/8 teaspoon fresh ground black pepper
Instructions
1. Preheat oven to 350 degrees Fahrenheit.
2. Place rice in pot and bring to a boil. Lower heat to simmer and cook until 1/3 of the grains are popped and rice is tender, about 30 minutes. Drain and chill.
3. On a lightly oiled jelly roll pan, toss the sweet potatoes with the oil and black pepper. Bake for 15 to 20 minutes or until fork tender and golden brown. Set aside and cool completely.
4. In a mixing bowl, toss all of the ingredients together thoroughly and serve immediately.
