Heart Healthy Eating
What is heart healthy eating?
A diet high in fat and cholesterol may contribute to the development
of heart disease in adulthood. A "heart healthy" diet
may help prevent or treat high blood cholesterol levels. The American
Academy of Pediatrics Committee on Nutrition recommends that healthy
children age 2 years or older follow a diet low in fat (30 percent
of calories from fat). These are the same recommendations for healthy
adults. A diet high in fat, especially saturated fat, may increase
your child's risk for heart disease and obesity in adulthood. It
is important to teach your child about healthy eating so that they
can make healthy food choices as adults.
It is important not to put children under the age of 2 years
on a low fat diet unless advised by your child's physician. Children
under the age of 2 years need fat in their diets to promote appropriate
growth and development.
What is saturated fat?
Saturated fat is a type of fat that is found in foods. This type
of fat may raise the body's total blood cholesterol level more than
other types of fat. Most saturated fats are solid at room temperature.
Some foods high in saturated fat include the following:
- butter
- cheese
- cream cheese
- bacon
- fatty meats
- chicken skin
- whole milk
- ice cream
- coconut oil
- palm oil
What is unsaturated fat?
Unsaturated fat is a type of fat that is found in foods. This type
of fat does not usually increase the body's total blood cholesterol
level when eaten in moderate amounts. Some foods high in unsaturated
fats include the following:
- olive oil
- canola oil
- nuts and seeds
- peanut butter
- corn oil and vegetable oils
What is cholesterol?
Cholesterol is a waxy substance that is made by the body and found
in some foods. Cholesterol found in foods is called dietary cholesterol.
Dietary cholesterol is found in animal foods such as the following:
- meat
- chicken
- fish
- eggs
- dairy products
Plant foods (grains, fruits, and vegetables) do not contain cholesterol.
If the body's blood cholesterol gets too high, then cholesterol
may build up in the heart and cause damage.
Making healthy food choices:
 |
|
click image to enlarge
|
The food guide pyramid is a good guideline to help you and your
child eat a heart healthy diet. The Food Guide Pyramid can help
you and your child eat a variety of foods while encouraging the
right amount of calories and fat.
The United States Department of Agriculture (USDA) and the US
Department of Health and Human Services have prepared the following
"food pyramids" to guide parents in selecting foods
for children 2 to 6 years of age, and for children over age 6.
The pyramid below applies to anyone 6 years of age to adulthood.
However, remember that a serving size for a 6-year-old is going
to be much smaller than an adult serving size. Do not attempt
to make small children eat adult-sized portions in order to comply
with this pyramid. Also, when a range of serving numbers is given
(such as 6 to 11 servings of bread, rice, or pasta), it is more
appropriate to ensure a 6-year-old has the lesser of the two amounts
(6 servings rather than 11).
 |
|
click image to enlarge
|
Guidelines for decreasing fat intake:
- Bake, broil, or grill foods instead of frying whenever possible.
- Choose low-fat meats such as chicken, fish, turkey, lean pork,
and lean beef (meat without visible fat and without skin).
- Limit high-fat meats such as sausage, bacon, hot dogs, salami,
pepperoni, bologna, and fried meat.
- Increase intake of fresh fruits and vegetables.
- Use fruits as dessert instead of high-fat desserts (i.e.,
ice cream, cake, cookies).
- Limit amounts of added fat such as margarine, butter, oil,
salad dressing, and mayonnaise.
- Use low-fat dairy products such as low-fat milk, low-fat or
fat-free cheese, low-fat or fat-free sour cream and cream cheese,
and low-fat ice cream.
Food adjustments:
Consider the following examples of food for healthier eating:
Comparison of typical meal plan verses low-fat meal plan:
Typical menu:
Low-fat menu:
Click here to view the
Online Resources page of this Web.
|
Printable Version