EARLY Trial	UCSF School of Nursing
	Endothelial Assessment of Risk from Lipids in Youth	University of California, San Francisco

A Note From Our Dietitian

The basic idea of eating healthy is to have a diet that has variety, balance, and moderation. There is a broad range of foods from which to choose, and eating "better" means we should try to pick from the healthier selections most of the time. Note, I did not say always.

To achieve this goal we should try to: eat plenty of fresh fruit, vegetables, whole grain product and beans; use healthier oils such as canola or olive; choose non-fat dairy products and lean meats such as chicken and turkey, without skin, or fish. Also, remember exercise and activity should be a part of your daily lifestyle. So, find things you like to do (walking, biking, swimming, tennis, basketball, jumping rope, etc.) and try to do it!

Here is a list of 11 ways to help you increase your fruits and vegetables, and decrease the saturated fat in your diet:

1. Have a salad with dinner (Add carrots, tomatoes and cucumbers to the mix or throw some sliced orange or apple in for a touch of sweetness.)
2. Have a piece of fruit for dessert instead of sweets
3. For a snack, dip broccoli, cauliflower and carrots in a low fat ranch dressing
4. Add fruit (banana, blueberries, strawberries) to that whole grain breakfast cereal instead of having the presweetened manufacturer's cereal
5. Buy frozen vegetables, if you are unable to keep fresh in the house
6. As a snack, try peanut butter on banana or celery
7. Put fruit and vegetables at the top of your grocery list and in a visible spot at home in the refrigerator or on the counter
8. When eating out "Hold the Mayo" for sandwiches and burgers (It could save you 20 grams of fat on some commercial burgers.)
9. Watch out for salad dressings at the fast food restaurant (just because the salad may be healthier than the burger, does not mean the dressing is)
10. Skin your chicken and trim your meat of all visible fat
11. Avoid deep fat fried foods and foods "sautéed" in butter

Remember, diet is not about just following these tips, but about changing your lifestyle and eating patterns.

Good luck and strive for Heart Healthy Living!

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For more information, contact:  marguerite.engler@nursing.ucsf.edu           Version 1.7 · 17 Jan. 2006