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Health and Diet Tips

By DuPage Medical Group Cardiology

Foods to Use:

 

meats and fish

LEAN MEATS (CHICKEN, TURKEY, VEAL, LOIN/SIRLOIN, AND OTHER NON-FATTY CUTS OF BEEF) 3OZ.

FRESH OR FROZEN FISH, CANNED FISH PACKED IN WATER

SHELLFISH (LOBSTER, CRAB, OYSTERS, SHRIMP) LIMIT TO ONE SERVING A WEEK

MEATS/FISH SHOULD BE BROILED (OVEN OR PAN), BAKED ON A RACK OR GRILLED

eggs

EGG WHITES
EGG SUBSTITUTES
EGG YOLKS-LIMIT TO TWO PER WEEK

fruits

FRESH FRUIT-EAT THREE SERVINGS PER DAY (1 SERVING=1/2 CUP)

FROZEN OR CANNED FRUIT WITH
NO SUGAR/SYRUP ADDED MAY ALSO BE USED

vegetables

2 1/2 CUPS OF VEGETABLES ARE RECOMMENDED DAILY

1 DARK GREEN OR 1 DEEP YELLOW VEGETABLE IS RECOMMENDED DAILY.

CAULIFLOWER, BROCCOLI, CELERY AND POTATO SKINS ARE RECOMMENDED FOR FIBER CONTENT

STEAMING VEGETABLES IS PREFERRED AS THEY RETAIN MOST OF THEIR NUTRITIONAL CONTENT

BOILING OR BRAISING IN A POLYUNSATURATED OIL (VIRGIN OLIVE OR VEGETABLE) IS ALSO ACCEPTABLE

beans

FRESH, DRIED OR CANNED BEANS

REFRIED BEANS MAY ALSO BE USED IF FAT-FREE VARIETY

 

nuts

ALMONDS, WALNUTS, PEANUTS, PISTACHIO AND OTHER VARIETIES OF NUTS

PUMPKIN, SESAME, OR SUNFLOWER SEEDS

breads, grains

WHOLE-GRAIN PRODUCTS ARE ALWAYS PREFERRED ( > 3G FIBER/SERVING)

WHOLE-GRAIN BREADS/CRACKERS/RICE

WHOLE-GRAIN CEREALS ( > 5G FIBER/SERVING)

WHOLE-GRAIN PASTAS ( > 3G FIBER/SERVING)

USE ENRICHED FLOUR PRODUCTS SPARINGLY (WHITE BREAD, WHITE RICE, PASTAS)

cereals

WHOLE-GRAIN AND HIGH FIBER CEREALS ARE PREFERRED

OATMEAL

dairy products

SKIM OR 1% MILK

LOW-FAT OR SKIM MILK CHEESES

LOW/NO-FAT YOGURT PRODUCTS

oils

EXTRA-VIRGIN OLIVE OIL

VEGETABLE OILS THAT ARE HIGH IN MONOSATURATED FATS

OLIVE OIL SAFFLOWER OIL

SUNFLOWER OIL CANOLA OIL PEANUT OIL

desserts/snacks

TWO SERVINGS PER DAY NUTS/WHOLE-GRAIN CRACKERS YOGURT (NON-FAT) UNBUTTERED POPCORN LOW-FAT MICROWAVE POPCORN SKIM MILK PUDDING

beverages

WATER (AIM FOR 64 FLUID OZ.)

FRESH FRUIT JUICES (LIMIT TO 4 OZ. PER DAY)

PLAIN/GREEN/HERBAL TEAS

SKIM MILK

BLACK COFFEE

ALCOHOL LIMITED TO 2 DRINKS A DAY FOR MEN, 1 DRINK A DAY FOR WOMEN

miscellaneous

Use the following freely

FRESH/DRIED HERBS/SPICES
MUSTARD
WORCESTERSHIRE SAUCE (REDUCED SODIUM) SOY SAUCE (REDUCED SODIUM)
VINEGAR

Foods to Avoid:

 

meats and fish

MARBLED BEEF/PORK
BACON
SAUSAGE
FATTY FOWL (DUCK, GOOSE)
SKIN AND FAT OF TURKEY/CHICKEN PROCESSED MEATS/LUNCHEON MEATS FRANKFURTERS

FAST FOOD HAMBURGERS

ORGAN MEATS (KIDNEY/LIVER, ETC.)

CANNED FISH PACKED IN OIL

vegetables

CREAM OF VEGETABLE SOUPS DEEP-FRIED VEGETABLES

beans

COMMERCIAL BAKED BEANS WITH SUGAR AND/OR PORK ADDED

REFRIED BEANS MIXED WITH LARD

VEGETARIAN REFRIED/BAKED BEANS ARE ACCEPTABLE

breads, grains

PRODUCTS CONTAINING ENRICHED FLOUR

BAKED GOODS WITH SHORTENING AND/OR SUGAR

SWEET ROLLS/DANISH

DOUGHNUTS

SWEETENED PACKAGED CEREALS

dairy products

WHOLE MILK AND WHOLE MILK PRODUCTS CREAM
ICE CREAM
WHOLE-MILK PUDDINGS

FULL FAT YOGURT

FULL FAT CHEESES

NONDAIRY CREAMER SUBSTITUTES

fats, oils

BUTTER/MARGARINE LARD
ANIMAL FATS
BACON DRIPPINGS GRAVIES

CREAM SAUCES PALM/COCONUT OILS SATURATED FATS TRANSFATS

desserts/snacks

FRIED SNACK FOODS
(POTATO CHIPS, PORK RINDS, ETC.)

CHOCOLATE/CANDIES

JAMS/JELLIES (UNLESS ALL-NATURAL, NO-SUGAR ADDED)

SYRUPS

HYDROGENATED PEANUT BUTTER

beverages

SUGARED FRUIT JUICES

SOFT DRINKS (SODA POP)

COCOA MADE WITH WHOLE MILK AND/OR SUGAR

ALCOHOL IN EXCESS

CREAMED/SUGAR COFFEE DRINKS (CAPPUCCI- NO/FRAPPUCCINO/MOCHA)

special notes:

Try to eat all-natural products as much as possible. Limit processed foods as much as possible.

Trans-fats, hydrogenated and deep fry oils are toxic. They lower good cholesterol and raise bad cholesterol. 99% of all commercial fries and 90% of chips, short- enings and margarines contain trans-fats. 50% of all doughnuts, store-bought cookies, crackers and fries contain trans-fats. READ YOUR LABELS!

Consult your physician if you have any previous health concerns or questions.

To speak with one of our dieticians, please call 630 789 4910.

Appointments with our dieticians are currently held at our Bloomingdale, Glen Ellyn, Downers Grove, Hinsdale and Naperville offices.

Simple Diet Plan:

monday

Breakfast

  • 1 cup oatmeal (wholegrain oats/not instant oatmeal)
  • 1 cup fruit
  • 1cup tea/coffee(black) 


Snack

  • 1serving of whole wheat crackers (6-8 crackers)
  • 1 piece/serving of fresh fruit
  • 8oz.water 


Lunch

  • Turkey breast sandwich 
(no mayo) on whole wheat bread with vegetables of your choice
  • Apple
  • 1 serving of “Light” yogurt (read 
label to check fat/sugar content)
  • 12 oz.water 


Snack 
• Banana
• 1oz.almonds • 8oz.water

Dinner

  • 4oz. grilled chicken breast (no skin)
  • 1-2 servings of 
steamed vegetables (1 cup)
  • 1 cup of mixed greens with vinaigrette dressing
  • 12oz.water/skim milk

Tuesday

Breakfast

  • 1 egg white omelet with vegetables
  • 1 piece of whole grain 
toast with fresh fruit spread
  • 8 oz.water or100%vegetablejuice

Snack 
• 1 serving of “light” yogurt • 8oz.water

Lunch

  • 2 cups mixed greens salad with grilled chicken
  • 1 serving of whole grain pretzels (1oz.)
  • 1 piece/serving of fresh fruit
  • 12oz.water 


Snack 
• 1serving of peanuts(1oz.) • 8oz.water 


Dinner

  • 4oz.bakedfish
  • 1-2 servings of steamed 
vegetables (1 cup)
  • 1 serving whole grain/wild rice (1 cup)
  • ¾ cup of sugar-free gelatin

12 oz.water/skim milk

Wednesday

Breakfast

  • ½ 100% whole wheat bagel with fruit spread
  • 1 egg
  • 8oz.water/tea/coffee(black) 


Snack

  • ½ cup of applesauce (all natural)
  • 1oz.low-fat string cheese
  • 8oz.water 


Lunch

  • 1cup of vegetable soup
  • 1 serving of whole wheat 
crackers (6-8 crackers)
  • 1 piece/serving of fruit
  • 12oz.water 


Snack

  • Carrot sticks/ celery sticks
  • 1-2servings of hummus
  • 8oz.water 


Dinner

  • 1 serving of 100%whole wheat pasta (1 cup) with tomato sauce (fresh or jarred)
  • 1-2cups of fresh tossed salad with vinaigrette
  • 12oz.water/skim milk

Thursday

Breakfast

  • 1 serving of “Bran” cereal (1 cup)
  • 1 cup of milk
  • 1 piece/serving of fresh fruit
  • 8oz.tea/coffee(black) 


Snack 
• 1serving of cashews(1oz.) • 8oz.water

 
Lunch

  • 1 serving of tuna salad(3oz.) (made with “light”
or “non-fat” mayo)
  • 1cup of fruit salad
  • 12oz.water 


Snack

  • 1 serving of “light” yogurt
  • 1banana 


Dinner

  • Bar-B-Que skinless chicken breast
  • 1 small baked potato with roasted vegetables
  • Small side tossed salad
  • 12oz.water/skim milk

Friday

Breakfast

  • 100%whole wheat waffle with sugar-free syrup
  • 1 piece/serving of fresh fruit
  • 9oz.tea/coffee/water

Snack 
• Banana
• 1oz.almonds • 8oz.water

Lunch

  • 2 all-bean tacos on
 whole wheat tortillas with onions and bell peppers
  • Guacamole and baked tortilla chips
  • 12oz.water

Snack 
• 1serving of “light” yogurt • 8oz.water 


Dinner

  • 4oz.of grilled fish
  • 1 serving of wildrice(1cup)
  • 1 servings of
 roasted vegetables (1 cup)

 

a little reading yields big benefits

The little bit of time that a person spends reading labels at the supermarket can yield tremendous health benefits. Compare brand names to find the highest nutritional value at a reasonable cost. If a favorite food doesn’t have nutritional information on the label, write to the manufacturer and ask for a list of nutrients. Finally, don’t forget to read the list of nutrients that may be posted near fresh, unprocessed foods, such as in the butcher and produce sections of many supermarkets. You’ll soon become an expert in filling your nutritional needs.

One of the most important guidelines for wise food shopping is to read food labels carefully. Most food labels provide a list of ingredients, and many also give additional information about the nutritional value of the contents. The nutrients listed often include:

CALORIES
FAT CHOLESTEROL

SODIUM
PROTEIN
OTHER VITAMINS AND MINERALS

ingredients

When looking at any list of ingredients, remember that ingredients are in order of their relative weight. The first ingredient is the one that makes up the greatest part of the product. The last ingredient on the list represents the smallest part of the product, and the others represent amounts in between.

nutrition facts

Food labels provide nutritional information for a typical serving size
rather than for the entire package or can. The serving size is an important measurement, since not all people eat the same amount of food at a single sitting. Try to gauge how close the serving size is to your own eating habits in order to calculate how many nutrients you’ll be receiving at each meal.

Food labels also show the amount of certain nutrients per serving along with the “% Daily Value”. The daily value is based on a 2,000-calorie diet and is the percentage of each nutrient believed to meet the needs of the average person each day. For example, if a certain food provides 50 percent of the daily value for vitamin C, one serving gives a person half the vitamin C needed per day.

the label says…it means that one serving of the product has

Calorie free… Less than 5 calories

 

Sugar free… Less than 0.5 grams of sugar

fat

Fat free
… Less than 0.5 grams of fat

 

Low fat… 3 grams of fat or less

 

Reduced fat or less fat… At least 25 percent less fat than the regular product

Low in saturated fat… 1 gram of saturated fat or less, with no more than 15 percent of the calories coming from saturated fat

Lean
… Less than 10 grams of fat, 4 grams of saturated
fat and 95 milligrams of cholesterol

Extra Lean… Less than 5 grams of fat, 2 grams of saturated
fat and 95 milligrams of cholesterol

 Light (lite)… At least 1/3 fewer calories or no more than half
the fat of the regular product, or no more than
half the sodium of the regular product

 

Cholesterol

Cholesterol free… Less than 2 milligrams of cholesterol
and 2 grams (or less) of saturated fat

 Low cholesterol… 20 or fewer milligrams of cholesterol
and 2 grams or less of saturated fat

 Reduced cholesterol… At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat

sodium

Sodium free or no sodium… Less than 5 milligrams of sodium
and no sodium chloride in ingredients

Very low sodium… 5 milligrams or less of sodium


Low sodium
… 140 milligrams or less of sodium

Reduced or less sodium… At least 25 percent less sodium
than the regular product

fiber

High fiber
… 5 grams or more of fiber

Good source of fiber… 2.5 to 4.9 grams of fiber


Topics and Subtopics: Health & Diet

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