Planning heart-healthy meals

Preparing healthy meals is a challenge in today's busy world. Far too many Americans do not know what they are going to eat for supper at four in the afternoon. This lack of planning can lead to chaos in the kitchen and last-minute stops at the nearest pizza place. Menu planning is a simple strategy you can use to make healthy choices, save money and take control of mealtime.

Start meal planning by outlining your weekly menu. If you are like most people, you probably rely on a handful of recipes - quick and easy meals you know you and your family will eat. Start by writing those meals down, and take into consideration new recipes or foods you want to try that will help achieve your specific dietary goals to help manage blood cholesterol.

Since most people eat the same eight or 10 foods day in and day out, changing one of those foods can make a difference in your overall diet. Find a heart-healthy version of one of your often-used recipes, or look through cookbooks and magazines to find something new. Commit to trying a new recipe at least once a month.

Use these tips for easier and successful meal planning

• Round off the main dish with a vegetable or fruit.
• Plan on making two meals from a single recipe by using the "Other Ideas" that follow most recipes.
• Don't change everything at once or drastically alter your family's favorite meal.
• Make use of the many convenience-food options, such as frozen vegetable mixtures, precut stir-fry ingredients or ready-to-eat, cut-up fruit.
• Plan menus to include leftovers. For example, have baked chicken one night and use leftover chicken for salad the next night

Cut the fat in your cooking

In addition to meal planning, changing or learning new cooking habits is one of the best ways to improve nutrition. Think about when and why you add extra fat to foods and consider whether it really is necessary. Healthy cooking does not need to be boring. Substituting ingredients and adding spices can help cut the fat and keep the flavor in your cooking. Use these tips to cut the fat and calories when you prepare food.

• Use a nonstick frying pan that requires little or no fat. Cook on low heat.
• Use a reduced-fat sour cream or mayonnaise, a light margarine spread or a reduced-fat dressing instead of sour cream or mayonnaise for salad dressings, vegetable dips, sandwiches or potato toppings. 
• For casseroles, drain and rinse cooked ground meat with warm water.
• Use one-third less meat and increase the vegetable portions in casseroles or pasta dishes.
• Sprinkle fruits with 1 teaspoon of brown sugar and broil or microwave. Garnish with 1 tablespoon of sweetened yogurt.

See our heart healthy recipes and put a new twist on old favorites.