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Smart Eating

Eating right, controlling weight and getting regular exercise will help manage diabetes successfully. The following guidelines are important for diabetes control.

Whole Grains, Breads, Cereals, Rice and Pasta: These foods provide complex carbohydrates (starches), which are an excellent source of energy, and good sources of vitamins, minerals and fiber. Fiber may help lower cholesterol levels and control appetite. These foods are naturally low in fat and cholesterol. Just remember not to add extra fat.

Fruits and Vegetables: Fruits and vegetables provide vitamins and minerals, such as vitamins A and C, potassium, folate, iron and magnesium. These foods are naturally low in fat and sodium, and many are good sources of fiber.

Lean Meat, Poultry, Fish and Proteins: Meat, poultry and fish supply protein, iron, B vitamins and zinc. Other protein foods in this group are good sources of vitamins and minerals. Choose lean cuts of meat and trim visible fat. Remove skin from poultry. Eat no more than 3-4 egg yolks per week; egg whites are not limited.

Milk and Dairy: Milk products supply protein, vitamins and minerals. Dairy products are the best sources of calcium. Whole milk and high-fat cheeses are high in saturated fat and cholesterol; these fats aren’t good for the heart. The best choices in this group are skim or non-fat milk, low-fat cheese and non-fat yogurt. Remember, low-fat dairy products have all the vitamins and calcium of higher fat dairy foods.

Cut the Sugar: Choose a diet low in sugar. Sugars include white sugar, brown sugar, corn syrup, honey, molasses and others. Sugars supply calories and little else. Limit foods with added sugar such as cake, cookies, candy, regular soft drinks, jams and jellies, and sugar that you add at the table.

Cut Fat: Eat fewer foods that are high in solid fats.

- Make major sources of saturated fats – such as cake, cookies, ice cream, pizza, cheese, sausages, and hot dogs – occasional choices, not everyday choices.

- Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese.

- Switch from solid fats to oils when preparing food.

Smart Cooking: Bake, roast, grill, poach, stew, steam or broil meat, fish and poultry.

Use non-stick pans or cooking spray when frying foods. Trim visible fat from meat.

Decrease the sugar and fat in most recipes by using vanilla, cinnamon, and nutmeg to add a sweet taste without adding sugar or calories.

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Introduction

What’s good for your heart is great for your taste buds! The recipes in this cookbook show that you don’t have to lose flavor to eat nutritious foods. Keep the Beat™ Recipes: Deliciously Healthy Dinners contains 75 heart healthy recipes. More than two-thirds of these recipes were created for the National Heart, Lung, and Blood Institute (NHLBI) by a Culinary Institute of Americatrained chef and a James Beard Foundation award-winning registered dietitian.

The remaining recipes come from popular NHLBI cookbooks—Keep the Beat™ Heart Healthy Recipes from the NHLBI, Heart Healthy Home Cooking African American Style, and Delicious Heart Healthy Latino Recipes.

Keep the Beat™ Recipes: Deliciously Healthy Dinners is part of a planned series of new “Keep the Beat™” cookbooks from the NHLBI.

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

We hope you will enjoy the recipes in this cookbook.