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IN THIS ISSUE...

Heart-Healthy Meal Plan

By Mindy Hermann, R.D.

These sample menus are based on the USDA's 2005 Dietary Guidelines for Americans, the American Heart Association Step 1 Diet, and the basics of heart-healthy eating. They are appropriate for most family members over the age of 2.

Breakfast	Option 1: Oatmeal topped with berries and chopped nuts Fat-free milk	Option 2: Whole grain toast with peanut butter Sliced banana Hot cocoa or latte made with fat-free milk
Lunch	Option 1: Black bean soup Grilled chicken breast on a roll with lettuce, tomato, grilled vegetables, and mustard Low-fat or fat-free frozen yogurt with fresh fruit	Option 2: Whole wheat pita with hummus (chickpea spread), lettuce, tomato, diced cucumber, and olives Carrot and celery sticks Grapes
Afternoon Snack	Option 1: Steamed edamame, pineapple and melon chunks, or gingersnap cookies	Option 2: Low-fat or fat-free yogurt, fresh fruit salad, or graham crackers
Dinner	Option 1: Miso soup Stir-fried tofu and assorted vegetables Brown rice Fresh spinach salad with sesame dressing	Option 2: Grilled salmon topped with salsa Baked potato with soft margarine spread Broccoli cooked with garlic and olive oil Small roll
Evening Snack	Option 1: Low-fat or fat-free yogurt Peanuts	Option 2: Fat-free milk Almonds
Related Links	Low-Cholesterol Recipes Low-Sodium Recipes Portion Control is in Your Hands

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