NUTRITIONAL BALANCE

Eat the right foods to keep your heart strong. Make it a part of your everyday routine by eating healthy. LIfeStyles Fitness Center has personal trainers and health coaches on staff to assist you in putting together a meal plan to keep your nutrition balanced and heart happy.

Hidden Oaks Conservation Area - Garden Plots

Bond with your family and share the joy of planting vegetables, heirloom gardens and other
garden staples. Extend your backyard with Hidden Oaks Nature Center and enjoy a 10’x10’ Community
Garden plot. Reserve your plot and plant through the growing season (April 15 - November 1).
Raised garden beds = $35 on first come basis
1 plots = $30
2 plots = $50
 

For more information call (630) 739-2600.

A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It’s not as hard as you may think! Remember, it's the overall pattern of your choices that counts. Make the simple steps below part of your life for long-term benefits to your health and your heart.

“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” ~ Mark Twain​

Eat an overall healthy dietary pattern that emphasizes:

As you make daily food choices, base your eating pattern on these recommendations:

  • Eat a variety of fresh, frozen and canned vegetables and fruits without high-calorie sauces or added salt and sugars. Replace high-calorie foods with fruits and vegetables.
  • Choose fiber-rich whole grains for most grain servings.
  • Choose poultry and fish without skin and prepare them in healthy ways without added saturated and trans fat. If you choose to eat meat, look for the leanest cuts available and prepare them in healthy and delicious ways.
  • Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout and herring).
  • Select fat-free (skim) and low-fat (1%) dairy products.
  • Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Limit saturated fat and trans fat and replace them with the better fats, monounsaturated and polyunsaturated. If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories. For someone eating 2,000 calories a day, that’s about 13 grams of saturated fat.
  • Cut back on beverages and foods with added sugars.
  • Choose foods with less sodium and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further. If you can’t meet these goals right now, even reducing sodium intake by 1,000 mg per day can benefit blood pressure.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and no more than two drinks per day if you’re a man.

Follow the American Heart Association recommendations when you eat out, and keep an eye on your portion sizes.

"The American Heart Association's Diet and Lifestyle Recommendations." American Heart Association. N.p., Aug. 2015. Web. 27 Jan. 2017.

What to eat? How much?

All Posts
×

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly