Heart Healthy Eating: Sample Menu

Posted: Sep 1, 2010

Regular Eating
 
Heart Healthy Eating
Breakfast Breakfast
Granola cereal
2% milk
Store-bought blueberry muffin
Butter
Orange juice
Coffee
Cream
Sugar
125 mL (½ cup)
125 mL (½ cup)
1
 
5 mL (1 tsp)
250 mL (1 cup)
250 mL (1 cup)
15 mL (1 Tbsp)
15 mL (1 Tbsp)
Oatbran® cereal
Bran buds
1 % milk
Whole wheat toast
Margarine (nonhydrogenated)
Orange
Coffee
2 % milk
Sugar
175 mL (¾ cup)
30 mL (2 Tbsp)
125 mL (½ cup)
1 slice (35 g)
5 mL (1 tsp)

1
250 mL (1 cup)
15 mL (1 Tbsp)
5 mL (1 tsp)
Snack Snack
Chocolate-glazed donut
Coffee
Cream
Sugar
1

250 mL (1 cup)
15 mL (1 Tbsp)
15 mL (1 Tbsp)
Mixed fruit (e.g. blueberries, strawberries, peach)
Low fat yogurt
Coffee
2% milk
Sugar
125 mL (½ cup)
 

175 mL (¾ cup)
250 mL (1 cup)
15 mL (1 Tbsp)
5 mL (1 tsp)
Lunch Lunch
Loaded hamburger with cheese and mayonnaise
French fries
Milkshake
 
1

40
375 mL (12 oz)
Grilled chicken sandwich on whole grain bun
Side salad
Oil & vinegar dressing
1 % milk
1
 
250 mL (1 cup)
15 mL (1 Tbsp)
250 mL (1 cup)
Snack Snack
Store-bought sandwich cookies 2 Nuts 60 mL (¼ cup)
Supper Supper
Fettuccini
Alfredo sauce
T-bone steak
Caesar salad
Garlic toast
Apple pie
Ice cream
500 mL (2 cups)
125 mL (½ cup)
180 g (6 oz)
250 mL (1 cup)
1 slice (35 g)
1 slice
125 mL (½ cup)
Angel hair pasta
Tomato sauce
Stir fried vegetables
with a small amount
of vegetable oil
Grilled sirloin steak
Small whole grain dinner roll
Margarine (nonhydrogenated)
Baked apple with
cinnamon
Frozen yogurt
250 mL (1 cup)
125 mL (½ cup)
250 mL (1 cup)
 
 
75 g (2 ½ oz)
1

5 mL (1 tsp)

1
 
125 mL (½ cup)
 

Meal Nutrient Breakdown: Compare the Difference!

 
  Calories
(kcal)
Carbohydrate
(g)
Protein
(g)
Fat
(g)
Cholesterol
(mg)
Fibre
(g)
Saturated
fat (g)
Regular 4500 557 146 190 358 14 69
Heart
Healthy
2214 289 107 70 195 29 17