Posted Feb 11, 2011
A heart-healthy diet revolves around fruits, vegetables and whole grains, while cutting back on fat, salt and sugar.
The menu should also include some fish, nuts, legumes and seeds, with a little lean meat, the American Heart Association says.
It sounds simple, but in a community raised on meat, potatoes, pasta and pierogi, the change can be daunting, local experts admit.
Memorial Medical Center’s clinical nutrition manager suggested how to start: Cut back a little.
“The biggest mistake people make is portion size,” Tonya Spada-Dixon said at Memorial in Johnstown. “In a restaurant it’s a matter of cutting off the portion you are going to eat right away and asking for the doggie bag, rather than waiting until the end.”
At the same time they are learning to limit the amount of food on the plate, the health conscious should start looking for ways to add fruits, vegetables and grains in place of fatty meats and desserts, she said.
“The American public does not do a really good job of getting the fruits and vegetables they need,” Spada-Dixon said. “We recommend five to six servings of fruits and vegetables a day.”
Though some experts urge a meat-free diet, the Heart Association recommendation allows up to 6 ounces of lean meat a day, she said.
She offered a few tips for those trying to eat healthy.
“It’s a matter of changing from frying and deep frying to baking and broiling,” Spada-Dixon said.
Use of seasonings such as basil, oregano and garlic in place of salt can make food more flavorful while cutting sodium intake.
And there is nothing wrong with a little dessert now and then, on special occasions, she added.
“If you are eating dessert every day, you have to look at other options,” Spada-Dixon said. “You just need to be creative.”
Some angel food cake, topped with fresh fruit or poached pears are two healthy ideas, she said.
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Copyright © 2011, The Tribune-Democrat, Johnstown, Pa.
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