Heart Healthy Meal Menu Plans Heart Healthy Meal Plan Menu Calories:
1100, 1300, 1500, 1800, 2100, 2300, 2500, 2800
Meal plans complete with: RECIPES, PCF RATIO, and PORTION SIZES.
Heart Foods Dietary Meal Plans
4 Weeks: 3 Meals + 3 Snacks = 168 Meals
You will receive your meal plan via Email in ONE BUSINESS DAY
Healthy Heart Foods Dietary Meal Plans - 4 Weeks Phoebe Jaeckels, who serves on the NutriBase Advisory Board, developed these Healthy Heart Food Meal Plans for you. These nutritional Meal Plans follow the guidelines of the American Heart Association and are available in Eight calorie levels, from 1100 calories to 2800 calories.
The heart foods menu plans in this collection are designed to provide approximately 15% to 20% of their calories in from protein, 45% to 60% of calories from carbohydrate, and 20 to 30% from fat. These heart dietary plans are very low in saturated fat and rely on healthier fats such as Omega fatty acids and healthy oils such as olive oil. These plans limited cholesterol to a maximum of 300 mg daily.
These plans can help you reduce three of the major risk factors for heart attack - high blood cholesterol, high blood pressure, and excess body weight. Following a sensible Meal Plan can also reduce your risk of stroke, because heart disease and high blood pressure are major risk factors for strokes. This Meal Plan Collection replies on an abundance of fresh deep water fish, boneless and skinless chicken breast meat, fruits, vegetables, and whole grains.
The American Heart Association Eating Plan for Healthy Americans is based on these dietary guidelines, released in October 2000:
- Eat a variety of fruits and vegetables. Choose 5 or more servings per day.
Eat a variety of grain products, including whole grains. Choose 6 or more servings per day.
- Include fat-free and low-fat milk products, fish, legumes (beans), skinless poultry and lean meats.
- Choose fats and oils with 2 grams or less saturated fat per tablespoon, such as liquid and tub margarines, canola oil and olive oil.
- Balance the number of calories you eat with the number you use each day.
Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. Walk or do other activities for at least 30 minutes on most days. To lose weight, do enough activity to use up more calories than you eat every day.
- Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks and candy.
Limit foods high in saturated fat, trans fat and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks. Instead choose foods low in saturated fat, trans fat and cholesterol from the first four points above.
- Eat less than 6 grams of salt (sodium chloride) per day (2,400 milligrams of sodium).
Have no more than one alcoholic drink per day if you're a woman and no more than two if you're a man.
Following these Meal Plans will help you achieve and maintain a healthy lifestyle. A healthy lifestyle means a healthy body weight, a desirable blood cholesterol level, and a normal blood pressure. Although not every meal needs to comply with the guidelines above, it's important to apply the guidelines above to your overall eating pattern at least several days each week.
In addition to improving your heart health, these plans may also help reduce your risk for other chronic health problems, including type 2 diabetes, osteoporosis (bone loss) and some forms of cancer.
These Meal Plans were developed for you by Phoebe Jaeckels, NutriBase Advisory Board.
Recipes: We include recipes with your meal plan.
Shopping List: If you desire a Shopping List with your meal plan, check the "Shopping List" box on your order form.
Please note: Meal plans (i.e., downloads) are not Refundable so choose wisely. Order your meal plan level below.
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Phoebe Jaeckels Nutritionist, BS is currently completing her MS in nutrition from Clayton College. Ms. Jaeckels has a private practice located in the offices of Nightingale Medical Group in Santa Maria, California, a holistic women's health care center. She believes that good nutrition is the foundation to good health, and works with her clients to make positive changes in all facets of their lifestyle. Ms. Jaeckels has extensive experience in weight control, but believes that healthy weight will follow healthy habits. She is especially interested in cardiovascular health, hypoglycemia, diabetes, and other nutritional issues that affect a person's general health. In addition to conducting personalized evaluations and ongoing nutritional counseling, Phoebe does public speaking and community education to enlighten people of the benefits of healthy living. NutriBase serves as the basis for her individualized plans for her clients.
You should consult with your healthcare provider prior
to beginning any fitness or dietary program.