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  Recent studies suggest that women with heart disease are more likely to pass on the risk to their children than men; so, as a mom, a heart-healthy meal plan and exercise regimen is of special importance to you and your family. Take control of your diet and you will be better equipped to handle the challenges of your disease and the joys and surprises that come with being Mom, the Everyday Athlete. To download a PDF version of this page, please click here.
Download weekly shopping list now to incorporate the below meal plan into your active, everyday life!” |
What are grains? - Grains are plants such as wheat, oats, barley, rye, corn and rice.
- Wheat is the most commonly used grain in the United States.
- Foods made from wheat can be enriched, made from one part of the wheat kernel with added vitamins and minerals, or whole, made from the entire wheat kernel.
- Wheat-based foods include baked goods, bread, cereal, crackers, pasta and tortillas.
Why should grains be a part of my diet? - A diet low in sodium and rich in whole grains, fresh fruits and vegetables can help decrease symptoms of heart disease.
- The fiber present in whole grain foods can lower your blood cholesterol.
- Wheat provides carbohydrates, the preferred source of fuel for your body, providing you with energy to tackle your daily activities and participate in regular exercise.
How much do I need? - Aim for at least six 1-ounce equivalents of grain foods each day and choose whole grain foods for at least half the grain equivalents. One-ounce is equivalent to 1 slice of bread, 1 cup cereal, ½ a medium bagel, ½ cup of cooked pasta or 1 small pita.
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.…20 minutes of walking can burn between 60 and 120 calories.* * Calorie estimates are calculated based on a 70 kg. (154 lb.) adult. |
…read labels to monitor your intake of calories, fat, cholesterol and sodium (salt). |
…coronary heart disease, which causes heart attacks, is the leading cause of death for American women. |
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…people who are physically active 5 days a week, for 30 minutes each day, can reduce their risk or symptoms of heart disease. |
… a desirable blood pressure is 120 over 80, while high blood pressure is greater than or equal to 140 over 90. |
…controlling blood pressure can decrease progression of heart disease. Both nutrition and exercise can help control blood pressure levels. |
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