A Heart Healthy Diet Makeover by Meri Raffetto RD

- 1 cup mashed potatoes cooked w/whole milk and butter

- ½ cup corn

Diet make over:

Breakfast:

-glass of calcium fortified orange juice

- scrambled egg beaters

- 1-2 slices of whole grain bread with 1-2 tsp Benocol or ProActive spread

- 1-2 slices soy bacon or sausage links

Lunch:

-½ turkey, lettuce, tomato, and avocado sandwich

- 1 cup vegetable soup

- 8 oz vanilla non-fat yogurt with 1/3 cup of berries added

Snack:

1 ounce almonds

Dinner:

-3 ounces baked or broiled salmon

- ½ cup broiled red potatoes with olive oil

- ½ cup broccoli

- 1-2 cups of salad with cut up pears and toasted walnuts

with 1TB olive oil vinaigrette salad dressing

Results:

Day 1 = 2300 calories and 114 grams fat; 98 grams sat fat; 45% calories from fat

Day 2 = 1800 calories and 58 grams fat; 14 grams sat fat; 29% calories from fat.

Making small changes can go a long way to improve your heart health! What changes can you start making?

© Meri Raffetto, 2005

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BIO:

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed two online weight management programs, The Mini Diet Makeover and The Ultimate Diet Makeover, which focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.

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