American Heart Association Recommendations

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Article Title: American Heart Association Recommendations

Author: Kirsten Hawkins

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The American Heart Association recommends that you eat a

variety of foods from the different food groups. In order for

women to lose one to two pounds a week, they should consume

between 1200 and 1500 calories a day. Men should consume

between 1500 and 1800 calories a day if they want to lose one

to two pounds a week. Let’s examine the different food groups

the American Heart Association suggests you consume.

Meat, Poultry, Fish - You should consume no more than 6 ounces

of meat, poultry, and fish per day. Lean cuts of poultry and

fish have fewer calories than fatty red meat, but you can find

lean cuts of red meat in your supermarket.

Breads, Cereals, Starches - This food group includes bread,

cereal, pasta, rice, and starchy vegetables like potatoes and

corn. You can have six servings from this food group a day. A

serving size is 1 slice of bread, 1 cup of cereal, and 1cup of

rice, pasta, or ¼ to ½ cup of starchy veggies. So, if you eat

Remember here, that whole grain is best. When you can, choose

whole-grain bread, brown rice, and whole-wheat pasta instead of

their white counterparts that have been stripped of nutrients

and fiber.

Vegetables and Fruits - Fruits and vegetables are essential

parts of your diet because they contain a variety of vitamins

and nutrients. You can have five or more servings a day of

fruits and vegetables. A serving size is ½ cup to 1 cup of

cooked and raw vegetables, ½ cup of fruit juice, or one medium

piece of fruit. Aim to choose a variety of colors in your diet

because they have different vitamins and minerals. Let’s

examine the colors you should include in your diet every day.

Red - Red fruits and vegetables contain nutrients that help

keep your heart and urinary tract healthy. They also help with

your memory and lower your risk of some cancers. When it comes

to red, choose from apples, cherries, strawberries, tomatoes,

red peppers, and radishes, to name a few.

Yellow/Orange - Yellow and orange fruits and vegetables contain

antioxidants that keep your heart, vision, and immune system

healthy. Some yellow and orange fruits and veggies include

apricots, lemons, peaches, cantaloupe, yellow squash, carrots,

and sweet potatoes.

Green - Green fruits and vegetables help lower your risk of

some cancers and keep your bones and teeth strong. Choose foods

like green grapes, broccoli, avocados, spinach, green apples,

and limes.

Blue/Purple - Blue and purple fruits and vegetables lower the

risk of some cancers and keep your urinary tract healthy. They

also help maintain your memory function. Some delicious blue

and purple foods are blackberries, blueberries, raisins, plums,

eggplant, and purple cabbage.

White - White foods promote your heart health, and if you

already have healthy cholesterol, they’ll help maintain those

levels. Bananas, pears, cauliflower, mushrooms, and garlic are

tasty options you can fit into your meal plan.

Milk Products - If you love dairy products, the good news is

that you can still eat them and lose weight. However, choose

low-fat or fat-free products. They contain the same vitamins

and minerals, taste good, and lower your cholesterol all at the

same time. Adults aged 19-50 should have three servings of milk

products per day. A serving of dairy is 1 cup of fat-free or

low-fat milk, 1 cup of fat-free or low-fat yogurt, 1 ounce of

low-fat cheese (stay away from fat-free cheeses—they have too

much sodium) or a ½ cup of low-fat cottage cheese.

Fats - You should have no more than five servings of fats a day

in the form of oil, nuts, seeds, olives, avocado, and

mayonnaise. Fat servings include one teaspoon of oil, three

teaspoons of nuts or seeds, 5-10 olives, 1/8 of an avocado and

two teaspoons of mayonnaise. If you love the taste of butter on

your vegetables, use a fat-free imitation butter spray. It

really doesn’t taste that much different.

About The Author: Kirsten Hawkins is a nutrition and health

expert from Nashville, TN. Visit http://www.popular-diets.com/

for more great nutrition, well-being, and vitamin tips as well

as reviews and comments on popular diets.

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