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Foods are neither good nor bad, but some are more healthful for you than others.

What we include in our diet is as important as what we exclude.

You have a Spectrum of choices…

Reversing Heart Disease Plan

Reversing Heart Disease Plan

Breakfast:

1¾ egg white zucchini frittata

1/3 cup each—blueberries, strawberries, blackberries

½ cup non-fat milk

1 slice whole-grain bread

1 cup tea or decaf coffee

Lunch:

1-7/8 cup mango-beet salad

1-7/8 cup vegetarian chili

1 slice corn bread

Snack:

5/8 cup green pea guacamole

6 whole-wheat pita bread wedges

½ cup red grapes

Dinner:

1-7/8 cup fennel and arugula salad with fig vinaigrette

2 cups whole-wheat penne pasta with roasted vegetables

2-1/3 cup fruit-and-yogurt trifle

Glass of wine or sparkling water

Prevention Plan

Prevention Plan

Breakfast:

2 egg-white vegetable scramble

1/3 cup each blueberries, strawberries, and raspberries

½ cup non-fat milk

1 slice whole-grain bread

Lunch:

1¼ cup roasted-tomato soup

2½ cups Asian noodle salad topped with 5 grilled shrimp

1 slice whole-wheat peach griddle cake

Snack:

2/3 oz. dark chocolate,

3 apricots,

10 raw almonds,

½ cup plain non-fat yogurt

Dinner:

3 oz. wild salmon

1¼ cup butter lettuce/pear salad with honey-infused vinaigrette

1½ cup sweet corn, black bean, and tomato salad

5/8 cup peach bread pudding

Glass of wine or sparkling water

Nutritional Analysis

Nutritional Analysis

 

Prevention Plan

Reversing Heart Disease Plan

Recommended

Calories1,8751,850Women Men
21-25: 2,000 21-40: 2,400
26-50: 1,800 41-60: 2,200
51+: 1,600 61+: 2,000
Total fat16%11%20%-35%
Saturated2%1.50%Less than 10%
Trans0%0%N/A
Total carbohydrates60%71%45%-65%
Sugars4%4%N/A
Fiber56 g.44 g.Women Men
19-30: 28 g. 19-30: 34 g.
31-50: 25 g. 31-50: 31 g.
51+: 22 g. 51+: 28 g.
Protein24%18%10%-35%
Sodium2,232 mg.1,621 mg.Under 2,300 mg., under 1,500 mg. for 51+
Potassium4,703 mg.5,243 mg.At least 4,700 mg.
Calcium1,026 mg.1,110 mg.19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-128.54 mcg.2.6 mcg.2.4 mcg.
Vitamin D14.7 mcg.15.3 mcg.15 mcg.

*Recommendations apply to adults 19 and older except as noted.
*Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.