You’re Healthy Eating List

02 Feb You’re Healthy Eating List

Pantry Essentials

Healthy eating starts with having healthy hearty foods in your kitchen. They help lower cholesterol and keep your blood pressure under control. If you are not sure what food to buy, print this list to take to the store.

The essence of the refrigerator

Fresh Fruits and Vegetables: Full of vitamins, minerals, and other nutrients, fruits and vegetables also contain fiber, which lowers cholesterol and improves heart health. Take them out first if you want something to eat. Remember, you need 5 cups of fruit and vegetables a day.

• Apples
• Berries
• Bell pepper
• Broccoli
• Cauliflower
• An edible plant with succulent branches
• Vegetables with dark leaves
• Eggplant
• Grapes
• Kale
• Oranges
• Pears
• Ugalonci
• Tomatoes
• Zucchini
• Different Forms of Milk:Milk is a great source of calcium. Just skip the cream, and choose the low-fat or non-fat options.
• Buttermilk, low-fat or nonfat
• Cheese, low fat or reduced-fat
• Cream cheese, nonfat or light
• Creamers, nonfat
• Milk, skim, or 1%
• Sour cream, nonfat
• Yogurt, nonfat or 1%
• Soy milk, almond milk, and other non-dairy products may be options. When buying these drinks, choose sugar-free products to avoid excess sugar.

• Meat, Poultry, Fish, and Meat Sites: The American Heart Association recommends a two-week supply of fish. Eat healthy heart tofu and other soy proteins, too. Reduce cuts with meat fat.

• Beef, thin slices, and soft ground or sirloin
• Chicken or turkey breasts and tender, skinless, boneless
• Chicken or turkey, ground
• Pork tenderloin, sliced   with oil
• Seitan
• Tempeh
• Tofu
• Frozen Foods: When your favorite fruit and vegetables are out of date, choose frozen for nutritious desserts, snacks, and snacks.

• Unsweetened fruit (for example, frozen berries, raspberries, and strawberries)
• Soybeans (edamame)
• Vegetables and herbs combine without extra sauce, gravy, or sodium
• Pantry Essentials
• Beans, Cereals, Soups, Sauces: Beans and whole grains provide fiber to help lower your cholesterol.

• Barley
• Beans, canned, sodium-reduced: various cans of beans such as black, garbanzo, kidney, navy, and pinto
• Beans dried: Choose your favorite beans.
• Broth, reduced-sodium chicken, beef, or vegetables
• Cereals, whole grains (Note: Choose grains containing 5 grams or more of dietary fiber and less than 8 grams of sugar per serving.)
• Corn
• Flax seeds, soil, or whole
• Flour, wheat
• Cereals such as wheat berries, couscous, polenta, millet, bulgur, and quinoa
• Oat bran
• Oats, rolled, steel-cut, or Irish
• Pasta sauce, with or without fat
• Pasta, whole wheat, spelling, or Kamut (Note: These whole-grain pastas come in the form of bowtie, fettuccini, lasagna, spaghetti, fusilli, spiral, elbow macaroni, and ravioli.)
• Rice: brown, wild, and brown basmati
• Soup, low-sodium, and 98% low-fat mushroom cream.
• Soy flour
• Tomato paste
• Tomato, whole or chopped, sodium-reduced
• Vegetarian fried beans or nonfat