Tips for Healthy Eating

  • Eat small meals, three times per day. This will keep your glucose levels more stable throughout the day and prevent the “hills and valleys” in your insulin levels.
  • Eat beef no more than three times a week.  Eat steak no more than twice a month. The fat content in these meats exceeds your body’s fat allowance.
  • If you must eat meat, try baked fish or baked chicken. They are excellent sources of protein without the high fat found in red meats.
  • Limit your salt intake. Remove the salt shaker from the dinner table.
  • Seasoning your foods with lemon, onions, mushrooms, spices and herbs will allow you to prepare a tasty dish without using salt. Mrs. Dash is an example of a spice that does not contain salt.
  • Eat egg yolks no more than twice a week. The cholesterol in egg yolks exceeds your body’s cholesterol allowance. If you want to make a three egg omelette, remove two of the yolks and throw them way.
  • No bacon!!
  • If you must use cooking oil, choose canola oil or olive oil. These oils have a better “fatty acid” profile than corn, peanut, sunflower and other oils. NO oil is good. These two are just less harmful than the others.
  • When cooking vegetables, steamed vegetables are much healthier than vegetables cooked in oil or lard. They can be seasoned with spices or lemon.
  • Avoid all animal fats in cooking.
  • Occasionally, eat a vegetable plate for a meal. Choose three or four vegetables, steam them, season them with spices, and eat with a roll, without any meat.
  • Every once in a while, reward yourself with a tasty treat (a steak, or a fried meat or dessert). Occasional treats are fine as long as the do not become daily treats.

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