By Melissa Copp, R.D., L.D.
Want to eat foods that will benefit heart health for you and your family? February is the perfect time to do just that - cut down on saturated fat and sugar, and increase fiber!
Saturated fat contributes to high cholesterol levels, high blood pressure and heart disease. TRY THIS to reduce Saturated fat:• Buy 1 percent or skim milk instead of whole milk, and low-fat yogurt and cheese.• Cook with lean meats: chicken with the skin removed, turkey, or 90 percent lean ground beef.• Serve fish twice a week.
Sugar affects the body’s metabolism, contributing to fat storage and weight gain, which in turn affects heart health.TRY THIS to reduce Sugar:• Serve water instead of juice. Juice has almost as much sugar as soda. When you do serve juice, mix it with water and limit portions to 4 ounces or less. (about a half a cup).• Don’t keep sugary cereals or sugary snacks in your home. If they are there, your kids (and you) will eat them.
Fiber, which is found in whole grains, fruits, vegetables and beans, naturally helps remove unhealthy cholesterol from the body.TRY THIS to increase Fiber:• Serve more fruits and vegetables and keep them on hand for snacks. You and your children should have five servings of fruit and vegetables every day.• Choose whole grains — whole grain pasta and bread, brown rice instead of white.• Buy only cereal with at least 3 grams of fiber per serving (and little or no added sugar).• Include beans with meals.
Make the experience a family event! Get your kids involved in planning, shopping, and preparing!
• Serve vegetables in different forms-raw, cooked, mixed into pastas, casseroles, and even muffins/breads!• Use food as an art project, especially with younger children. Plan a meal with a rainbow of colors. Make faces by combining slices of fruit and vegetables. (Banana slices and raisins make good eyes. Apple and pear slices make smiley mouths.)• Take your kids with you to shop for foods! Have them pick a new fruit or vegetable to try.• Present healthy food as a treat. Never use dessert as a reward.• Give your produce a pretend superpower! – “If we eat our carrots, we’ll be able to jump really high!” Get creative and have fun – your kids will too!
