12 Eating Tips for
Young Healthy Hearts
1. Have low fat or no fat dairy. Choose skim or 1% milk, low fat cheese, cream cheese
2. Make most grains you eat whole grain. Go for cereals that have more fiber. Say yes to
oatmeal. Eat brown rice, whole grain pasta, bread, bagels and tortillas more often.
3. Eat more whole fruit and veggies. Choose fresh or frozen fruits and veggies instead of
4. Have more high fiber foods. Try more kidney beans, black beans, and lentils in your
meals. Hummus is a good dip for veggies and whole grain pita bread.
5. Yes to water! No to soda, energy and sports drinks.
6. Snack from a bowl or plate, not a bag or box. For a quick, tasty snack try veggies,
yogurt, fruit, nuts, peanut butter, low fat string cheese or crackers.
7. Enjoy small amounts of sweets like cookies, cake and candy as treats. Eat these less
often, not every day.
8. Go for soft margarine in a tub. Reach for margarine with no trans-fat. Use less stick
9. Cooking with canola oil and olive oil is best. These are good sources of
monounsaturated fat called the “good fats.”
10. Foods that are baked, grilled, roasted or steamed are lower in fat. Skip deep-fried
11. Amounts are important. Keep an eye on the amount of meat and starchy foods you eat.
Think of a plate that is ½ veggies, ¼ meat and ¼ rice, potatoes or pasta as your guide. Go
to http://www.choosemyplate.gov for details.
12. Learn the label language. Look at the Nutrition Facts label. Choose foods with low or
no saturated fat and no trans-fat.
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions, please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached: (608) 890-5500.
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright 11/2016 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the
Department of Nursing. HF#599