Category: Family

Certain foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

Choose healthier types of fat and cooking methods

• Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
• Make your own salad dressings with olive or flaxseed oil.
• Blend mashed avocado into dips or use small amounts to add flavor to dishes.
• Try different ways of cooking foods—such as baking, broiling, grilling, steaming, and poaching—to add variety.

Eat foods containing omega-3 fatty acids

• Add walnuts to cereals, salads, or muffins. Try walnut oil in salad dressings too.
• Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
• Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include sources of dietary fiber throughout the day

• Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
• Make half of your plate fruits and vegetables at each meal.
• Opt for whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
• Choose whole grains instead of refined grains whenever possible.

Limit saturated fat

• If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
• Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
• When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
• Replace higher-fat cheeses with lower-fat options, such as reduced-fat feta and part-skim mozzarella.
• Thicken sauces with evaporated fat-free milk instead of whole milk.
• Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1%, and finally go to fat-free to adjust to the new taste.
• Choose skinless poultry, or remove the skin before eating chicken or turkey.
• Check the Nutrition Facts Label on food packaging for the saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugar and should be limited for that reason as well.

Reduce salt (sodium)

• Prepare foods at home more often so you can control the amount of salt in your meals.
• Use as little salt in cooking as possible. You can cut at least half of the salt from most recipes.
• Skip the table salt and be mindful when adding other higher-sodium condiments—such as soy sauce, ketchup, pickles, and olives—to your food at the table.
• When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
• Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
• Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.

When the temperatures drop and the daylight hours are shorter, energy levels can take a big dip, right along with mood. Kids might be less active in the cold winter months, making it extra important to focus on getting the right nutrition this time of year. Changes in mood, energy, focus, appetite, and sleep aren’t uncommon, but they could be signs of a more serious underlying condition. If you’re concerned about your child’s emotional and mental health, have a conversation with your child and their pediatrician.

Healthful food choices also can help support your child’s mental health. Consider including the following foods to help your kids stay healthy—and happy—this winter.

Salmon

Amino acids such as tryptophan, tyrosine, and glutamine are a few of the building blocks of protein found in salmon and other protein foods. These amino acids produce neurotransmitters that contribute to mood regulation. Emerging research links nutrients in fish with a lower risk of depression. Salmon is packed with omega-3 fatty acids, which have been shown in some studies to help manage depression. While we need more research to confirm mental health benefits, we already know that fish is an excellent heart-healthy source of protein. Some kids will eat broiled or grilled salmon. Try using a marinade or sauce they love on other foods, or cut the fish into small pieces and make kebabs with veggies.

Clementines

Clementines are an adorable winter citrus, packed with vitamin C, which helps keep immune systems strong. They also provide dietary fiber. Kids love that they’re usually seedless, easy to peel, and fun to eat, making them perfect for school lunchboxes or snacks. You also can toss the sections into salads to make greens more appealing.

Winter Squash

Butternut squash is rich in vitamin A and carotenoids, which have been shown to benefit heart health and immunity. It’s also a good source of dietary fiber, which helps keep blood sugar levels stable. Most winter squash varieties are naturally sweet, and what kid doesn’t like sweet? Try roasting butternut or acorn squash and tossing it with cinnamon and maple syrup. Spaghetti squash is another popular winter squash. Try baking it and adding your child’s favorite pasta sauce on top.

Sweet Potatoes

Packed with vitamin A and potassium, another great source of dietary fiber is sweet potatoes. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can be used in foods including macaroni and cheese, oatmeal, and brownies. Try swapping in baked sweet potatoes as an alternative to French fries. Have your kids help with peeling so they’re involved in the cooking process.

Cauliflower

This member of the cruciferous veggie family has been noted for its high phytochemical content. Cauliflower is delicious on its own but easily blends with other flavors. It’s rich in vitamin C and is a good source of vitamin K for a healthy immune system and healthy bones. And that’s not all! Cauliflower also is a good source of folate, a B-vitamin important for growth and development, while dietary fiber promotes stable energy levels and digestion. Cauliflower is delicious roasted, but if your kid is averse to eating veggies, try making cauliflower “rice” in a food processor and adding it to a stir-fry.