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Hearty Healthy Recipes and Meal Plans
An excess of bad fat (animal fat) can lead to obesity and heart disease. Part of healthy eating is keeping these unhealthy fats at a minimum.
A good fat (plant fat) diet is better than a low fat diet and the recipes in this section are a great guide on how to get these good fats in your diet .
Healthy food habits can help you reduce some of the risk factors for heart attack and stroke – high blood cholesterol, high blood pressure, high glucose and excess body weight.
Here are the basic food groups with the number of servings The Heart and Stroke Foundation SA recommends. Everyone has different needs depending on their weight, activity levels, medical conditions, medications etc. If you are concerned contact a dietician to give you individualised recommendations. Remember to eat foods from most food groups at each meal and to vary your choices.
1) Breads, cereals, pasta and starchy vegetables
2) Vegetables and fruits
3) Lean meat, poultry, fish and beans
4) Fat-free and low-fat milk products
5) Fats and oils
Breads, cereals, pasta and starchy vegetables (6 servings per day)
One serving equals 1 slice bread;
½ cup hot cereal, 1 cup flaked cereal;
½ cup cooked rice, pasta or couscous; or ¼ to
½ cup starchy vegetables, like beans, lentils, corn or potatoes.
Include whole-grain products like whole-wheat bread and pasta, whole-wheat crackers and brown rice, wherever possible
Many crackers and snacks are now available in low-fat and low-salt varieties.
This group provides energy, fibre, vitamin B and minerals.
Vegetables and fruits (5 or more servings per day)
One serving equals a medium sized piece of fruit, ½ cup of fruit juice, or ½ to 1 cup cooked or raw vegetables.
Fruits and vegetables are high in fibre, low in fat, calories and sodium, and have no cholesterol.
They also provide vitamins and minerals.
Lean meat, poultry, fish and beans (approx 150g per day)
A 90g portion is about the size of a deck of cards, ½ chicken breast or ¾ cup of flaked fish.
Enjoy at least 2 servings of baked or grilled fish each week.
Trim fat from meat; remove skin from poultry.
½ cup of cooked beans, peas or lentils, equals a 30g serving of meat, poultry or fish (matchbox size). A ½ cup of tofu or one egg equals 30g of meat.
This group is a source of protein, vitamin B, iron and zinc.
Fat-free and low-fat milk products (2 servings per day)
One serving equals 1 cup of milk or yoghurt or 30g of low fat cheese.
Use only fat-free or low-fat dairy products.
Low fat dairy products are a great source of calcium, protein and vitamin B.
Fats and oils (usually 5-8 teaspoons per day) Amounts will vary with weight and other factors
One serving equals 1tsp. vegetable oil or regular margarine, 2 tsp. low-fat margarine, 1 Tbsp. low fat salad dressing, 2 tsp. regular mayonnaise or peanut butter.
One serving equals 1 Tbsp. seeds or nuts, 1/8 medium-size avocado, 10 small or 5 large olives.
Choose unsaturated fats and oils such as sunflower, canola or olive oil land tub margarines.
Be sure to count the fats used in store-bought foods, in cooking and on vegetables and breads.
Read food labels carefully and try to avoid “hydrogenated” oils and fats.
Fats provide fat soluble vitamins A D and E and essential fatty acids that cannot be manufactured in the body.
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