WHAT ARE CALORIES?

A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water by 1 degree Celsius (1.8 degrees Fahrenheit).

Most of us think of calories in relation to things we eat and drink, as in "This can of soda has 200 calories." It turns out that the calories listed on a food package are actually kilocalories (1000 calories = 1 kilocalorie). So that can of soda actually has 200,000 calories, but don't worry, the same applies to exercise when an exercise chart say you burn 100 calories jogging a mile, it means 100,000 calories.

A food "calorie" is sometimes capitalized to show the difference, but usually not. Human beings need energy to survive -- to breathe, move, pump blood -- and they acquire this energy from food. The number of calories in a food is a measure of how much potential energy that food possesses. 

• A gram of carbohydrates has 4 calories
• A gram of protein has 4 calories
• A gram of fat has 9 calories.

Foods are a compilation of these three building blocks. So if you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.

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BALANCED MEAL PLAN

Here's an example of a balanced meal plan:

Breakfast: A cup of oatmeal, 1 cup of milk, 1 hard boiled egg.

Mid-morning Snack: 5 whole grain crackers, 1 ounce low-fat string cheese.

Lunch: 3 oz turkey breast, 2 slices of whole grain bread, lettuce, tomato, 10 baby carrots.

Mid-afternoon Snack: 1 apple, 2 tablespoons peanut butter.

Dinner: 3 oz. of baked flounder, 1 cup of steamed spinach.

Evening Snack:  1/2 cup low-fat ice cream, 1 tablespoon chopped walnuts.

DON'T SKIP MEALS OR SNACKS.

Eating well-balanced and right-sized meals and snacks at regular intervals helps prevent major dips and surges in blood sugar.  Meals should not be skipped, particularly for those who are on insulin.  Skipping meals can upset the balance between food intake and insulin and also can lead to weight gain if one eats extra food later on.

WHAT'S A HEART HEALTHY DIET?

The first step in a heart-healthier lifestyle is a heart-healthy diet.  Here are some guidelines to help you plan and personalize your diet:

1.  Calories count.

Being overweight is one of the primary  risk factors for heart disease, so be sure your calorie intake is appropriate to achieve and maintain a healthy weight.

2. Eat plenty of fiber.

A high fiber diet will help you control your weight by controlling your appetite and also can help you maintain healthy cholesterol levels. 25grams of fiber per day is the recommended minimum. Ideally, aim for 35-40 grams of fiber per day.

3. Eat lots of fruits and vegetables.

Fruits and vegetables contain fiber but also are rich in antioxidant nutrients that help protect your heart.  Eat at least five servings of colorful vegetables such as carrots, berries, peppers, and broccoli to get a minimum of 100% of the daily recommended amounts  of vitamin A, C, K.

4. Emphasize healthy fats.

A heart-healthy diet doesn't necessarily need to be a low-fat diet. A diet rich in monounsaturated fats can help lower cholesterol, blood pressure, and other risk factors. Monounsaturated fats are  olive oil, avocadoes, and nuts such as almonds.  Use these as your primary sources of fat.

5. Watch your sodium.

A diet high in sodium can lead to high blood pressure. It is  recommended to limit your sodium intake to 2300mg per day. Those with high blood pressure are advised to reduce sodium to 1500mg a day.

6. Limit your intake of sweets and refined carbohydrates.

Foods that are high in sugar and refined carbohydrates which includes many low-fat foods can create sharp spikes in blood sugar and ultimately increase your risk of both heart disease and diabetes. Choose whole grain foods whenever possible and consume sweets occasionally or not at all.  For a naturally sweet treat, enjoy fresh fruit.

FIBER

Eat plenty of fiber. A high fiber diet will help you control your weight and also can help you maintain healthy cholesterol levels. Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. Women should get fiber about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day.

Corn, Apples, Kidney Beans, Avocado, Whole-Wheat Pasta, Brown Rice, Whole-Wheat Bread, Pear & Oatmeal are some examples of HIGH-FIBER food.

EGG

Long under-appreciated  eggs are a high-quality protein that’s rich in vitamins D and A and low in saturated fat. They also have choline, recently in the news for its importance in brain function. And they deliver two kinds of carotenoids essential for healthy eyes.

WILD SALMON

Wild salmon packs a wallop with two kinds of heart-healthy omega-3s, including DHA, a fatty acid is essential for a healthy pregnancy.

Omega-3s also boost mood, fight depression, and may protect against Alzheimer’s disease and cancer. Add in salmon’s lean protein and vitamin D (a critical nutrient many women lack), and you’ve got yourself a near-perfect food.