Recommendations by the American Heart Association

• Eat a diet rich in fruits and vegetables. A typical adult should try for 4–5 servings of fruits and 4–5 servings of vegetables every day. A serving is one medium fruit; 1 cup raw leafy vegetable; ½ cup raw, cooked, canned, or frozen vegetables or fruits; ½ cup juice; or ¼ cup dried fruit.
• Choose fiber-rich whole grains (three 1-oz. servings per day).
• Eat fish, especially oily fish high in omega-3 fatty acids (like salmon), twice a week.
• Choose fats wisely. Eat less of the bad fats (saturated and trans fats) and replace them with better fats (monounsaturated and polyunsaturated fats). Avoid partially hydrogenated oils and foods made from them. Choose lean meats. Select fat-free skim) and low-fat (1%) dairy products. Consume less than 16 g saturated fat, less than 2 g trans fat, and between 50 and 70 g of total fat per day. The daily limit for cholesterol is no more than 300 mg.
• Try to eat less than 1,500 mg of sodium per day.
• Limit the amount of added sugars you consume. Keep added sugars to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day. For men, the limit is no more than 150 calories per day. (That’s about 6 teaspoons/day for women and 9 teaspoons/day for men.) Limit sugar-sweetened beverages to no more than 450 calories (36 oz.) per week.
• Limit processed meats, which can be high in sodium and fat, to no more than two servings per week. Processed meats include sandwich meat, sausage, and hot dogs. (A serving is 2 oz.)
• Eat at least four servings a week of nuts, seeds, and legumes (beans). (A serving is 1/3 cup nuts, 2 Tbsp. seeds or 1/2 cup dry beans or peas.)

BEVERAGES

Many beverage choices are available, with varying calorie and sugar content. Beverages marketed with words like vitamin, herbal, natural, power, energy, etc. can contain just as much sugar and calories as a regular soda. Compare nutrition information and choose wisely. You may need to use a stair-step approach to gradually eliminate full-calorie sugar-sweetened beverages.

NUTRITION STANDARDS FOR BEVERAGES

• Water (plain, sparkling and flavored) – no more than 10 calories per serving
• Fat-free (skim) or low-fat (1%) milk and milk alternatives (soy, almond, etc.) – no more than 130 calories per 8 fl. oz.
• Juice – 100% fruit or vegetable juice (or juice and water) ** No added sugars/sweeteners (except non-nutritive sweeteners) ** No more than 120 calories per 8 fl. oz. (preferred serving size), 150 calories per 10 fl. oz., or 180 calories per 12 fl. oz.
• Other beverages – no more than 10 calories per serving

SNACKS

HEALTHIER SNACK IDEAS

• Fresh fruit – apples, bananas, berries, cantaloupe, grapes, melon, oranges, pineapple, etc.
• Fruit tray or fruit kabobs
• Apple sauce, unsweetened
• Dried fruits (with little or no added sugars) – apples, apricots, blueberries, cranberries, raisins
• Fresh vegetables – bell peppers, broccoli, carrots, cauliflower, celery, cherry tomatoes, edamame, snap peas, zucchini
• Whole-grain crackers
• Baked whole-grain pita chips
• Dips – if needed, try hummus, salsa, guacamole, bean dip, nut butter, baba ganoush, yogurt, and other “light” dips
• Roasted or raw nuts (unsalted or very lightly salted) – almonds, hazelnuts, peanuts, pecans, pistachios, walnuts
• “Build Your Own Trail Mix” bar – dried fruit, unsweetened if available (raisins, blueberries, dates); nuts (almonds, peanuts, pecans, walnuts); seeds (pumpkin, sunflower); cereal (whole grain); no chocolate or candy
• Yogurt (fat-free/low-fat)
• Pretzels or hot pretzels cut in pieces (unsalted or lightly salted)
• Light popcorn (unsalted or lightly salted)
• Rice cakes – look for whole-grain and/or brown rice
• Graham crackers (preferably whole-grain)
• Whole-wheat bagels – mini or cut in fourths, with non-fat/low-fat cream cheese
• Cheese (non-fat/low-fat/light) in individual portion packs

HEALTHIER DESSERT IDEAS

• Baked apples
• Poached pears
• Grilled peaches
• Mini fruit tarts (no more than 2” diameter)
• Angel food cake with fresh fruit compote
• Fresh fruit medley in a martini glass with a sprig of mint
• Fruit skewers
• Fruit sorbet
• Dark chocolate-dipped strawberries
• Miniature or “shooter” desserts (small portions of a traditional dessert)
• Small squares of cake (no more than 2” square) paired with fresh fruit or berries