ARE YOU EATING FOR A HEALTHY HEART?
It is generally sensible for people to reduce their daily consumption of fat and sodium (salt). This is especially true if you have an elevated cholesterol level, high blood pressure or you smoke. It is also important if you have a family history of premature heart disease, high blood pressure or diabetes. These factors increase your risk for a heart attack. RATE YOUR PLATE and see if there are some eating pattern changes you should make for better health and to lower your risk for a heart attack.
| Food Group
|
Column One
|
Column Two
|
Column Three
|
Column Four
|
| Meat & Meat Alternatives
|
1 Point
|
2 Points
|
3 Points
|
Points Earned
|
| Red meats*
(Beef, pork, lamb, veal)
|
Usually eat:
6-7 times a week.
|
Usually eat:
4-5 times a week.
|
Usually eat:
3 times or less a week.
|
|
|
|
Usually eat:
large servings (8 oz. or more)
|
Usually eat:
med. servings (5-7 oz.)
|
Usually eat:
small servings (4 oz. or less)
|
|
| Skinless Poultry*
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|
Rarely eat:
poultry.
|
Usually eat:
2 servings or less a week
|
Usually eat:
3 or more servings per week
|
|
| Baked/Broiled
Fish*
|
Rarely eat:
fish.
|
Usually eat:
1-2 servings per week
|
Usually eat:
3 or more servings a week
|
|
| Regular hot dogs, sausage, lunch meat (less than 86% fat free)
|
Usually eat:
4-7 times a week.
|
Usually eat:
1-3 times a week.
|
Rarely or never eat.
|
|
| Dried beans, peas, or lentils
(excluding navy, pinto or garbanzo)
|
Rarely or never eat.
|
Usually eat:
At least every other week.
|
Usually eat:
once a week or more.
|
|
| Egg Yolk
|
Usually eat:
7 or more a week.
|
Usually eat:
4-6 a week.
|
Usually eat:
3 or less a week.
|
|
| Fruits/
Vegetables (1 serving = ½ c.)
|
Rarely or never eat
|
Usually eat:
1 serving 3 or less times per day.
|
Usually eat:
1 serving 4 or more times per day.
|
|
| Salt/Sodium
|
Usually use:
salt at table.
|
Sometimes use: salt at table.
|
Usually use:
no salt at table.
|
|
|
|
Usually use:
processed foods.
|
Sometimes use: processed foods.
|
Usually use:
fresh foods.
|
|
|
|
Usually use:
salt in cooking.
|
Sometimes use: salt in cooking.
|
Usually use:
no salt in cooking.
|
|
| Dairy Products
|
1 Point
|
2 Points
|
3 Points
|
Points Earned
|
| Milk
|
Usually use:
whole milk 1-2 cups a day.
|
Usually use:
low-fat (2%) milk 1-2 cups a day.
|
Usually use:
1% or skim milk 1-2 cups a day.
|
|
| Cheese: American, Swiss or Cheddar
(1 serving = 1oz.)
|
Usually eat:
7 or more times a week.
|
Usually eat:
3-6 times a week.
|
Usually eat:
2 times a week or less.
|
|
| Frozen Dairy Desserts
|
Usually eat:
ice cream 3 or more times a week.
|
Usually eat:
ice cream 2 times a week or less.
|
Never eat or usually eat ice milk, frozen low-fat yogurt, or sherbet.
|
|
| Fats, Oils, Desserts, and Snacks
|
|
|
|
|
| Fats & Oils
|
Usually use:
butter, shortening and/or lard.
|
Usually use:
vegetable margarine and/or oil.
|
Always use:
vegetable margarine and/or oil.
|
|
|
|
Usually eat:
11 tsp. or more per day.
|
Usually eat:
8-10 tsp. per day.
|
Usually eat:
7 tsp. or less per day.
|
|
| Food Preparation
|
Usually use:
fried foods.*
|
Sometimes use: fried foods
|
Usually use:
baked, boiled or broiled.
|
|
| Snacks
|
Usually eat:
chips, nuts, crackers.
|
Sometimes eat:
chips, nuts, crackers.
|
Usually eat:
fruit, vegetables, plain popcorn
|
|
| Doughnuts, Cookies, Cakes, Pies, Sweet Rolls
|
Usually eat:
6 or more times a week.
|
Usually eat:
3-5 times a week.
|
Rarely or never eat.
|
|
| Breads, Cereals, Pasta
(1 serving = 1 slice or ½ cup)
|
Usually eat:
less than 2 times a day.
|
Usually eat:
3-4 times a day.
|
Usually eat:
5 or more times a day.
|
|
|
|
Never eat:
whole grain products.**
|
Usually eat:
whole grain products.**
|
Always eat:
whole grain products.**
|
|
*Examples: Chicken nuggets, fried fish, french fries, etc. **Examples: Whole wheat bread, oatmeal and other high fiber cereal, brown rice.
Page Total _________
Page 1 Total_____________
Page 2 Total_____________
Total Score _____________
IF YOUR SCORE IS: 21 – 35
Your eating habits are mainly from Column One. There are many ways you can change your eating pattern for better health.
36 – 50 Your eating habits are mainly from Column Two. There are some ways to change your eating pattern for better health. 51- 63 Keep up the good work! The eating pattern outlined in Column Three is Heart Healthy.
If you find your score in Column One, move gradually to Column Two and finally to Column Three. Gradual change is more likely to become permanent change, so don’t try to change eating habits overnight.
Ver. 10