Healthy Heart, Healthy Family: A Community Health Worker's Manual for the Filipino Community

Session 8 Handout Heart Healthy Eating Plan

Download Heart Healthy Eating Plan pdf document (671k) handout.

  • Whole Grains
    Rice, bread, cereal, and noodles (pasta) (6 to 8 servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Noodles and steamed rice
    • Sliced bread (such as wheat, rye, or white), sandwich buns, dinner rolls, English muffins, bagels, and pan de sal
    • Unsalted, low-fat crackers (such as graham crackers), unsalted pretzels, and plain popcorn
    • Cooked hot cereals (not instant) and whole-grain cold cereals
  • Fruit
    (4 to 5 servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Fresh, frozen, canned (packed in fruit juice), or dried fruits without added sugar (such as oranges, papaya, grapefruit, bananas, apples, mangoes, pineapples, watermelon, peaches, fruit cocktail, grapes with skin on, and raisins)
    • Fresh, frozen, or canned fruit juices (with no sugar added)
  • Vegetable
    (without added fat) (4 to 5 servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Fresh, frozen, or no-salt-added canned vegetables (such as peas, green beans, carrots, cabbage, tomatoes, yucca, squash, broccoli, potatoes, and corn
    • Cooked dry beans, peas, and lentils
  • Fat-free or low-fat milk and milk products
    Milk, yogurt, and cheese (choose low-fat more often) (2 to 3 servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Lactose-free products, such as soy milk and other soy products
    • Fat-free or low-fat (1%) milk
    • Fat-free or low-fat yogurt
    • Cheeses low in fat and sodium
  • Lean meats, poultry, and fish
    Meat, poultry, fish, seafood, dry beans, eggs, tofu, and nuts (2 or fewer servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Chicken or turkey without the skin
    • Fish and seafood
    • Lean cuts of meat
    • Beef: round, sirloin, chuck, loin, and extra lean ground beef
    • Pork: leg, shoulder, tenderloin, and lean ham
    • Tofu
    • Dry beans and peas (black beans, pinto beans, kidney beans, navy beans, chickpeas, lentils, and split peas)
    • Frozen butter beans and lima beans
    • Eggs (no more than four yolks a week)
  • Nuts, seeds, and legumes
    (4 to 5 servings a week) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    Nuts, peanut butter, and seeds
  • Fats and oils
    (2 to 3 servings a day) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Margarine (liquid, soft-tub, or reduced-calorie)
    • Oils (canola, corn, safflower, olive, peanut, or sesame)
  • Sweets and added sugars
    (5 servings or fewer a week) - The amount of food from each food group that is right for you depends on how many calories you need. This is based on your age, gender, and how physically active you are.
    • Frozen treats (such as frozen juice pops, low-fat frozen yogurt, or ice cream)
    • Low-fat cake and cookies (such as angelfood cake, fig-bar cookies, gingersnaps, animal crackers, vanilla wafers, graham crackers, puto, and mamon)

Read the “Heart Healthy Eating Plan” handout in Tagalog.

Back to Session 8

Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.




Last Updated March 2012




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