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How to Eat Like a Dietitian

Blueberries and oatmeal

A balanced diet is one of the pillars of a healthy heart. The American Heart Association recommends that we eat a variety of nutrient-rich foods, with an emphasis on fruits and veggies, whole grains, low-fat dairy products, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils. One of the best ways to adhere to these recommendations is to have a meal plan and cook meals at home instead of eating out.

To help build our heart healthy meal plan, we spoke with Fran Burke, registered dietitian at Penn Medicine. We wanted to know what a dietitian’s grocery list looks like, and to find out what types of meals might be included in a heart healthy recipe list.

Heart Healthy Groceries and Recipes

Below is a sample breakfast, lunch, dinner and dessert plan that is satisfying, tasty and heart smart!

Sample Menu

Breakfast

Cinnamon Oatmeal

Note: Oatmeal is a great breakfast choice, so long as you’re mindful of hidden fat and sugar in the form of toppings and sweeteners. We love this recipe because it’s simple as can be, and is easily modified to your tastes. We recommend adding half a banana or a handful of blueberries to make it your own!

Lunch

Kale and Black Bean Burrito

Dinner

Lentil Soup and Kale Salad

Dessert

Apple Bread Pudding

To help you stay organized, we’ve included a sample shopping list that includes the ingredients you’ll need to make these recipes. Simply click on the image to enlarge and download or print. Happy shopping, and remember: when putting together your grocery list, shop like a dietitian!

Heart healthy grocery list

About this Blog

The Penn Heart and Vascular blog provides the latest information on heart disease prevention, nutrition and breakthroughs in cardiovascular care.


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