Heart Healthy

For Starters

• Fresh fruits-you need 3-5/day- the fiber, vitamins, minerals, antioxidants and phytochemicals
• Dairy- fat free milk ,yogurt, cottage cheese, hard cheese
• (on the run make a fruit smoothie with fruits, fat free yogurt top it off with low fat granola.)

Entree

• Fat free dry or cooked cereals, fruits and fat free milk (read the label look for at least 5 grams/dietary fiber/serving) Hot cereal like oatmeal has lower caloric density.
• Low cholesterol fat free eggs(egg whites, Scramblers, Egg beaters) Try a vegetable omelet.
• Pancakes (buckwheat or other whole grain) without butter, syrup OK or fresh fruit and yogurt

Continental

• Low fat breads (fat free bran muffins, whole wheat bread, bagels, English muffins, pita bread)
• Spreads-fat free cream cheese, jams and jellies, reduced fat peanut butter.

Breakfast Meats

• If you really miss breakfast meats - lean ham or look for soy breakfast "meats" in you grocer, not necessarily fat free and variable sodium content. Soy is a vegetable protein that has recently been shown to have numerous health benefits.
• V8 juice and tomato juice is a breakfast and snack option that is high in micronutrients. Low in calories 16oz -120 calories- and 2 serving of vegetables - 2 grams of .(V8 Splash is not low calorie)
• For peak performance throughout the day have both protein and carbohydrates for breakfast. E.g dairy or tofu and whole grain, Milk and cereal.

Donna Tinnerello MS, RD, CD/N Updated June 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice.. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.