Eat like a kid again!
Who says you have to give up peanut butter, spaghetti or milk? These kids’ favourites are in fact heart healthy choices that we should still eat today. Here are our top 10 picks.
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Peanut butter. Smooth or crunchy, natural or store-bought, a serving of peanut butter (30 mL or 2 Tbsp) is low in saturated fat and cholesterol-free. So go ahead and lick it right off the spoon. Better yet, spread some peanut butter on a slice of whole grain whole wheat toast for a wholesome and nutritious snack.
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Oatmeal. There’s nothing like a bowl of hot oatmeal to warm you up in the morning. Because it’s a whole grain, oatmeal boasts vitamins, minerals and phytonutrients (plant compounds) just the way Mother Nature packaged them. For an extra flavour and fibre boost, add sliced bananas, fresh berries or diced apples.
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Carrots. Just eight medium-sized baby carrots counts as your orange vegetable serving for the day, according toEating Well with Canada’s Food Guide. Carrots are fat free and so versatile. Julienne them for a salad or just enjoy them as is.
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Milk. We still need calcium and vitamin D as adults, and milk is one of the best sources of these nutrients. The Food Guide recommends that we drink at least two cups of milk (or fortified soy beverage) every day. When thinking about your heart health, stick to lower fat milk — skim, 1% or 2%.
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Corn on the cob. Keep it fat free. Forget about the butter and instead, add a few sprays of
Becel Topping and Cooking Spray, which has no saturated or trans fat.
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Breakfast cereal. Not just for breakfast anymore! Eat it plain as a snack-on-the-go, or create your own trail mix by adding a handful each of: cereal, dried cranberries and almonds. With so many varieties of cereal available these days, be sure to pick one that contains whole grain ingredients (such as oats, brown rice, whole grain whole wheat, buckwheat) and/or at least 2 grams of fibre per serving.
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Spaghetti. For heart health, tomato sauce (with virtually no fat!) beats creamy and rich Alfredo sauces any day. Look for whole grain pasta, keep the meatballs small, and use lean or extra-lean ground meat or a soy-based meat substitute.
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Grilled cheese sandwiches. Great for breakfast, lunch, a snack or even dinner! Use non-hydrogenated Becel margarine and oatmeal, rye or spelt bread. For a grown-up taste, try lower fat Provolone, Swiss or Gouda cheese and add freshly sliced pears.
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Pizza. It’s always been a delicious way to sneak in some nutritious veggies. Try onions, artichokes, red peppers, spinach, tomatoes, eggplant and mushrooms. Buy or order whole grain pizza crust, request lower fat cheese, and trade the fatty pepperoni for lean ham or chicken breast.
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Fruit salad. The best fat-free and refreshing dessert in town! Make your own fruit salad by using fruits in season, leaving the skins on whenever you can for extra fibre. Then sit back, enjoy and gobble it down with your kids.