Serving Size for Heart Health

Bread, Cereal, Rice, and Pasta (preferably whole grain)

  • 1 slice bread
  • ½ - ¾ cup of cooked rice or pasta 
  • ½ cup of cooked cereal
  • 1 ounce ready-to-eat cereal
  • 4 - 6 lowfat crackers
  • 6" tortilla or pita
  • 1 ounce pretzels
  • ½ bagel or English muffin
  • 3 rice cakes
  • 1 small muffin (lowfat or fat-free)
  • 1½cups popcorn

Vegetables

  • 1 small potato
  • ½ cup cooked vegetable or potato
  • 1 cup leafy salad
  • ½ cup chopped raw vegetables
  • ¾ cup vegetable juice (least desirable)

Nuts and Seeds*

  • ¼ cup soynuts
  • 2 Tbsp. peanut butter or seeds
  • 1 ounce nuts (>¼ - 1/3 cup)

*try to use 1 Tbsp ground flaxseed daily

Fats, Oils*

  • 2 tsp light margarine
  • 1 tsp regular margarine
  • 1 Tbsp low-fat mayonnaise
  • 1 tsp regular mayonnaise
  • 2 Tbsp light salad dressing
  • 1 Tbsp regular salad dressing
  • 1 tsp oil*

*canola oil is the BEST choice

Dairy or other calcium rich foods

  • 1 cup lowfat milk
  • 1 cup yogurt (2 cups if frozen yogurt)
  • 1½ to 2 ounces lowfat or fat-free cheese
  • 1 cup fortified soy milk
  • 2 cups lowfat or fat-free cottage cheese
  • 1 cup fortified orange juice

Animal Protein

  • 3 ounces lean meat, fish** or poultry without skin (deck of cards)
  • 2 eggs (limit to 4 per week)

** have at least 3 servings per week of salmon, tuna, lake trout, mackerel, bluefish

Beans, Soy

  • ½ cup cooked dried beans
  • ½cup soy meat crumbles
  • 1 soy "burger"
  • ¼ cup dry TVP (texturized vegetable protein)
  • ½ cup tofu or tempeh

Fruit

  • 1 piece fresh fruit
  • ½ cup canned or frozen fruit
  • 1 cup berries
  • ¼ cup dried fruit
  • ¾ cup juice (least desirable)

Sweets

  • 1 Tbsp sugar
  • 1 Tbsp jelly or jam
  • 8 ounces lemonade or fruit punch
  • ½ cup sorbet or fruit ice
  • ½ cup gelatin dessert

½ oz. jelly beans or hard candy

Beaumont Heart and Vascular services

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