eating for health

Hi 

eating for health

Staying healthy can be a challenge, but lifestyle changes like eating healthfully

and being physically active can help lower your risk for heart disease and other

conditions.

One way to eat a healthy diet is to choose a variety of foods. Variety matters

because no food has all the nutrients that your heart and the rest of your body

need. A healthy eating plan is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk

and milk products

• Includes lean meats, poultry, fish, beans, eggs, and nuts

• Is low in saturated fat, trans fat, cholesterol, sodium, and added sugars

Also, think about what you drink—choose nonalcoholic, low/no-calorie options

such as water, skim milk, iced tea, club soda, diet soda, and sparkling beverages

as a substitute for regular, sweetened beverages.

When it comes to eating healthfully, portion size also matters. The recipes in this

cookbook are designed to give you a satisfying portion, while helping you stay

within your calorie limits.

cooking a multicultural feast

Whether you’re an experienced cook or you shy away from the kitchen, Keep the Beat™ Recipes: Deliciously Healthy Dinners can help you prepare dishes that have an American, Latino, Mediterranean, or Asian flair.

Aside from being healthy, the recipes also are reasonably quick and easy to prepare. Most of the main-dish meals take no more than 40 minutes to prepare and cook. Side dishes cook in 30 minutes or less. Some of the ingredients may be new to you, such as fish sauce and rice vinegar (which are used in many Asian dishes) and low-sodium products. You can find these and other ingredients in most grocery stores. Try looking in the spice, ethnic, or health food section of your local store. If you can't find products labeled "low-sodium," compare the Nutrition Facts panels on available products to find the one with the lowest amount of sodium. We also have suggested a select number of ingredient substitutions in the appendix on page 136. For dishes that include fresh fruits, vegetables, and herbs, consider buying produce at your local farmer’s market.

The recipes in this cookbook also are limited in fat, saturated fat, trans fat, cholesterol, sodium, and calories. They use lean cuts of meat, poultry without the skin, fish, beans, whole grains, fruits, vegetables, small amounts of vegetable oil, and lots of herbs and spices for flavor. Most of all, these recipes are delicious. Try them on a weeknight, weekend, or special occasion.

For more information on how to shop for, prepare, and serve healthy meals, see the appendixes for tools such as:

• A list of heart healthy items to keep stocked in your kitchen

• A glossary of common cooking terms

• A “how to” guide for commonly asked cooking questions

• Temperature rules for cooking food safely

enjoy