Download - Food for your heart - Queensland Health · A heart healthy diet is: 1. High in fruit, vegetables, wholegrains, healthy fats, lean protein and low fat dairy 2. Low in unhealthy fats,

This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: Jan 2017 Copyright: www.health.qld.gov.au/global/copyright-statement Due for review: Jan 2021

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Food for your heart

This guide provides information to assist with making healthier food choices for your heart.

A heart healthy diet is:

1. High in fruit, vegetables, wholegrains, healthy fats, lean protein and low fat dairy

2. Low in unhealthy fats, high fat meat products, takeaway foods, high energy snacks

and drinks, full fat dairy and alcohol

3. Mainly water as your drink of choice

Eat a variety of foods from the five food groups

National Health and Medical Research Council. Australian Guide to Healthy Eating. 2013

https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

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Heart healthy foods to choose Fruit

Mango

Vegetables

Wholegrains, breads and

cereals

Oats Rice Pasta

Healthy fats and oils and

healthy protein sources

Lean Meat Legumes Nuts / Seeds

Low fat dairy products

Reduced

Fat Cheese

Fish


Foods to limit Unhealthy fats

and oils

Coconut and palm oil

Unhealthy protein sources

Meat with fat on Battered fish Crumbed chicken

Takeaway foods

High energy snacks

High energy drinks

Full fat and flavoured dairy

products

Full fat/high sugar Full fat yoghurt cheese

Alcohol


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What should your plate look like?

¼ Meat, Fish, Chicken, Legumes

¼ Potato, Rice, Pasta

½ Vegetables

This is a consensus document from Dietitian/ Nutritionists from the Nutrition Education Materials Online, "NEMO", team. Disclaimer: www.health.qld.gov.au/global/disclaimer Developed: Copyright: www.health.qld.gov.au/global/copyright-statement Due for review:

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Sample meal plan

Things I can do to eat healthy for my heart. 1. ______________________________________________________________________ 2. ______________________________________________________________________ 3. ______________________________________________________________________ For further information contact your Dietitian: ________________________________

BREAKFAST

LUNCH

DINNER

SNACK IDEAS

Fruit

Low fat yoghurt

Weetbix with low fat milk

2 slices multigrain bread with avocado, salad and tuna

Fruit 100-120g chicken with 1 cup plain pasta and plenty of vegetables

Raw, unsalted nuts and seeds

A piece of fruit Low fat yoghurt Vegetable sticks

OR OR OR