Nutrition recommendation for heart patients

Load up on nutritionally dense low caloric foods. Don’t let the day go by without eating vegetables. Challenge yourself with legumes and  beans which provides essential fiber in the diet. Drink water regularly. Avoid fast food and eating out as much as possible. Use fresh herbs and spices, yet avoid salt.

Mediterranean Diet PyramidHow Fiber Works Infographic

Sugar and school lunches

Whether you pack a lunch or you purchase school lunch consider the amount of sugar you are getting with each serving.  This is a great visual display of sugar content in foods. Also the revamped school lunch program. I want to go back to school to see if it really looks like this. I sure hope so, and I hope it comes from local farms.

Sugar is the number one cause for diabetes and obesity in our youth today. 

Can you eat healthy when eating fast food? Probably not!

Don’t trust the fast food marketing

Prevention Magazine has a really nice piece on McDonald’s new 400 calorie of less campaign. It breaks down each item billed as 400 calories or less and analyzes the nutritional content. Don’t let the very highly paid and adept marketing of fast food catch  you. The amounts of sodium, sugars, fats and added ingredients are startling. Here are a couple of examples, but I highly recommend you follow the below links and read the entire content, so you don’t get caught in their marketing traps. Stay healthy!

Premium Grilled Chicken Ranch BLT Sandwich, grilled: 380 cal

McDonalds’ website calls this one “Refined and real, all on the same bun.” We’re not sure if they meant refined as in “elegant,” or refined as in “processed”—but it’s more the latter, according to the ingredient list. The chicken contains rib meat, maltodextrin, and sodium phosphates and the “bakery style bun” has high fructose corn syrup, dough conditioners, and ammonium sulfate. This sandwich gives you a quarter of your daily cholesterol, 10 g of fat, 9 grams of sugar, and 1,000 mg of sodium. 
Swap it for: A whole dinner of grilled chicken slathered in barbecue sauce, with a buttered ear of corn—for the same amount of calories. 

Read more:

Mango Pineapple Real Fruit Smoothie (large): 350 cal

McDonald’s boasts that every size of their “real fruit smoothie” is under 400 calories. But a large mango pineapple smoothie has a whopping 77 g of sugar—which is the equivalent of eating almost three Snickers bars, in terms of the sugar content. And just in case you’re wondering, the “real fruit” includes “clarified demineralized pineapple juice concentrate,” which is a sweetener, not a chunk of vitamin-C-packed raw pineapple.
Swap it for: Some whole real fruit, plus filling peanut butter and soy milk, in our Peanut Butter Soy Smoothie instead.

Read more:—350-cal#ixzz23v669lOl