You can also find heart healthy recipes on the Life! program Health Hub, such as The Life! program helps you through every stage of a heart healthy diet from with a 3-minute health check, to working with you to build a heart healthy diet plan, to supporting you as you incorporate that diet into your lifestyle. 100g firm tofu (check the label as calcium levels vary)Ĭan the Life! program help me with heart healthy recipes?.½ cup (100g) canned pink salmon with bones.The following alternatives contain about the same amount of calcium as a serve of milk, yoghurt or cheese: 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml.2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar.1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk.Dairy (or dairy alternatives)ĭairy is known for being a great source of calcium, as well as many vitamins and minerals that contribute to overall health.Ī serve of milk, yoghurt, cheese and/or alternatives is 500-600kJ which is: *Only to be used occasionally as a substitute for other foods in the group (note: this amount for nuts and seeds gives approximately the same amount of energy as the other foods in this group but will provide less protein, iron or zinc). 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)*.1 cup (150g) cooked or canned legumes/beans such as lentils, chickpeas or split peas (preferably with no added salt).100g cooked fish fillet (about 115g raw) or one small can of fish.80g cooked lean poultry such as chicken or turkey (100g raw).65g cooked lean red meats such as beef, lamb, veal, pork, goat or kangaroo (about 90-100g raw).These foods are great sources of protein, which is used by the body for growth and repair.Ī serve of these foods is 500-600kJ which is: Lean meats, poultry and other animal products (or non animal alternatives) ½ cup (75-120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa.are a good source of carbohydrates, protein, fibre and a wide range of vitamins and minerals.Ī serve of grain (cereal) foods is 500kJ which is: Whole grain foods such as bread, breakfast cereals, pasta, rice etc. ½ medium potato or other starchy vegetables (sweet potato, taro or cassava).1 cup green leafy or raw salad vegetables.½ cup cooked dried or canned beans, peas or lentils (preferably with no added salt).½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin).Vegetables and legumes are known for being nutrient dense, low in kilojoules and a great source of vitamins, minerals and dietary fibre.Ī serving of vegetables is approximately 75g (100–350kJ) which is: 1 cup diced or canned fruit (no added sugar).Fruit can be eaten on its own as a snack, or added to all kinds of meals, particularly breakfast and dessert.Ī serve of fruit is approximately 150g (350kJ) which is: soft drinks, energy drinks, sports drinksįresh fruit comes with a wealth of health benefits including many vitamins and minerals, a high amount of fibre and a small number of kilojoules. Limiting processed foods with little to no nutritional value, such as. Recommended serving sizes for children, adolescents and toddlers.Serve sizes that give the body the nutrients it needs without resorting to overeating.Foods from the five food groups (fruit, vegetables, whole grains, dairy, meat).What goes into heart healthy recipes?Īccording to the Australian Dietary Guidelines, healthy recipes involve Keep reading to learn more about these patterns and how they are reflected in heart healthy recipes.
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