Kara Palmer

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Find Your Smartest Eating Plan and Exercise too!
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What Type Of Eater are you?
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Youre a Heart Healthy Eater If

• You limit fat intake by trimming fat off meat and
  using low-fat milk and cheese.
• You eat six to seven servings of produce a day.
• You eat three or fewer servings of breads and
  grains a day.
• You limit sweets, but still eat them in small
  amounts.

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Youre a High Fat Eater If

• You like foods rich in animal fats, and whole
  milk
• You like topping veggies with sauce, butter, or
  dressing.
• You may avoid adding sugar to foods, but you love
  sweets.
• You use butter or margarine when eating bread.

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Youre an Empty Calorie Eater if

• You like snack foods and sweet items, such as
  desserts.
• You use lots of fats like butter and shortening.
• You drink at least two full sugared fruit drinks
  or sodas a day.
• You barely get five servings of fruit and
  vegetables a day.

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How To Get Back On Track.
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Heart Healthy EaterYour risk of early heart
disease is lower than others thanks to your love
of lean meats and fruits and vegetables. People
in this group tend not to get enough good whole
grains and unsaturated fats.

• Your Typical Dinner
• 3 oz fish
• ½ cup carrots
• 6-8 spears of asparagus with hollandaise sauce
• ½ cup mixed berries with whipped cream
• Water with a lemon

• How To Do It Better
• Cut saturated fat by using canola or olive oil,
  and skip the sauces.
• Eat even more fish every week
• Add a whole grain roll and a serving of brown
  rice for fiber
• Try using light cream and adding heart healthy
  nuts.

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High Fat EaterYou have a diet high in saturated
fat, usually from creams, sauces, and the visible
fat on meats and poultry. Try to find satisfying
flavor rich foods that are easy on the heart.

• Your Typical Dinner
• 3 oz rib eye steak with visible marbling
• White bread thickly spread with butter.
• Mashed potatoes with gravy or butter.
• Corn with butter
• Chocolate Cake with Frosting.
• A Diet soft drink.

• How To Do It Better
• Try making healthy stir fry using white chicken
  breast.
• Choose leaner cuts of meat.
• Replace butter with heart healthy canola or olive
  oils.
• Try a whole grain roll instead of white bread,
  and use olive oil instead of butter

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Empty Calorie EaterYou eat a lot of animal fat,
prepackaged foods, refined carbs, sweets, and
especially full sugared soft drinks. Eat fewer
foods that come out of a bag, and choose leaner
cuts of meat.

• Your Typical Dinner
• Cheese burger
• Salad with bleu cheese dressing
• Bread and butter
• Large slice of pie
• Non diet soft drink

• How to Do it Better
• Rather than ground beef, 3 oz eye of round
• Choose real bleu cheese crumbles with balsamic
  vinegar.
• Get your carbs from whole grains instead of white
  breads
• Instead of a soft drink, mix club soda with a
  splash of real fruit juice.

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Maintaining a healthy lifestyle
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Exercise and FitnessTo maintain a healthy
living style, not only eating will get you there,
exercise is a vital part of being healthy and
staying healthy.

• You need to exercise at least six times a week
  for thirty minutes, this could include
• Running
• Walking
• Biking
• Swimming
• Playing your favorite sport

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Conclusion of Good Eating Habits and Exercise

• By maintaining a healthy eating style and
  exercising you will have more energy in your day,
  be a happier person, and even sleep better at
  night. Many great benefits come from having a
  healthier lifestyle.

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Link Back To My Web Page

• Home Page for Kara Marie Palmer