home cooking recipes                                            home cooking recipes

So, you're out grocery shopping for, say, the ingredients to this delicious and heart-healthy pizza. But do you take the time to read the nutrition information on the food labels? Fewer than half of Americans do, according to a recent survey by the American Heart Association. That's a discouraging figure, considering the tremendous effect the food we eat has on our health--particularly our heart-health.

However, research shows that shoppers who do read food labels cut about twice the amount of fat from their diet as those who don't read labels.

If you're trying to stick to a healthy eating plan, having reliable label-reading skills is obviously important. Yet, in the modern media climate of fad diets and daily "breakthrough" discoveries, choosing healthy food can be more complicated than ever. Just getting through the grocery store can be a challenge, considering all the product "health claims" bombarding consumers.

Take heart. There are simple ways to quickly and reliably find what your body--specifically your heart--doesn't need in the food you eat.

First, look for these two red flags: saturated fat and cholesterol. As the nation's foremost authority on heart-health, the American Heart Association states that reducing saturated fat and cholesterol in the diet helps reduce the risk of cardiovascular disease--America's No. 1 killer of women and men.

Next, continue reading the food label for information on calories, sodium, added sugars and other ingredients your doctor may advise to watch in your diet.

For even faster healthy food shopping, look for the heart-check mark. The distinctive red heart with a white check mark was developed by the American Heart Association's Food Certification Program to help consumers quickly and reliably identify foods that can be part of a heart-healthy eating plan. Located on the product package, the familiar mark is easy to find and easy to use--right when and where you're making your food selection.

"The American Heart Association red heart-check mark is a great way to find heart-healthy foods simply and reliably," says Rebecca Mullis, Ph.D., head of the University of Georgia's nutrition department. "Consumers can rest assured that the mark is based on the best science available."

Mullis says it's one tool she recommends to her own patients to help them build a heart-healthy diet. Anyone with a medical condition, she adds, should contact a physician or registered dietitian about special dietary needs.

Fresh Tomato Pizza

For best results, use fresh Italian plum tomatoes, which are available all year.

Vegetable oil spray
1 (10-ounce) package refrigerated pizza dough
3 or 4 medium Italian plum tomatoes, thinly sliced
1/4 cup snipped fresh basil or parsley
Freshly ground black pepper
1 cup shredded part-skim mozzarella cheese

Preheat oven to 425°F. Spray 12-inch pizza pan with vegetable oil. Press dough evenly into prepared pan. Arrange tomato slices on top. Sprinkle with basil and season with pepper. Sprinkle with cheese. Bake 15 to 20 minutes or according to package directions. Cut into 8 wedges. Serves 4 (2 pieces per serving). Nutrient analysis per serving: Calories 284, Protein 15g, Carbohydrates 40g, Total Fat 7g (Saturated 3g, Polyunsaturated 1g, Monounsaturated 2g), Cholesterol 16mg, Sodium 500mg

Reprinted with permission from the trade paperback edition of "American Heart Association Quick & Easy Cookbook," Copyright © 1995, 2001 by The American Heart Association.

Shop Smart. Live Well. Look for the Heart-Check Mark.

Products that qualify for the American Heart Association's Food Certification Program carry the heart-check mark on the label. It lets consumers know instantly that the food has significant science to back the mark and meet the American Heart Association's nutritional criteria per standard serving:

--Low fat (less than or equal to 3 grams)
--Low saturated fat (less than or equal to 1 gram)
--Low cholesterol (less than or equal to 20 milligrams)
--Moderate in sodium, with less than or equal to 480 milligrams for individual foods
--Nutritious, containing at least 10 percent of the Daily Value of protein, vitamin A, vitamin C, calcium, iron or dietary fiber
--Meats must meet USDA standards for "extra lean"

You can find a complete list of the association's certified foods by logging on to heartcheckmark.org. While there, you can use the online "Grocery List Builder" to create, print and take your heart-healthy grocery list to the store. It's an added convenience to help you shop smart--and fast.

To learn more about reducing the risk of heart disease and stroke through good nutrition, visit the American Heart Association Web site at americanheart.org or call 1-800-AHA-USA1 for your free copy of the "Shop Smart with Heart" brochure.

Smart Shopping Made Simple

With so many food options in the grocery store, it's hard to spot heart-healthy choices quickly. That's why the American Heart Association created the heart-check mark. The distinctive red heart with the white check mark helps consumers easily and reliably identify heart-healthy foods that can be part of a sensible eating plan. Food packages bearing the simple logo have been evaluated to ensure they meet the American Heart Association's criteria for heart-healthy levels of saturated fat and cholesterol for healthy people over age 2.

You have more important things to worry about--spending hours at the grocery store shopping for heart-healthy foods shouldn't be one of them.

In their eyes, you're a superhero. Be a lifesaver by looking for the heart-check mark when shopping for your family's favorite heart-healthy foods.


Other Recipes

Rejoin the family table |Simple Sophistication | Do something sweet |Summer Celebrations Made Simple | Timeless Teriyaki | Easy Grilling Ideas |Celebrate Summer |Big-Flavor Grilling | Picnic Perfect! |Extraordinary Flavors |School's out | Pick of the crop | Easy entertaining with figs |Easter flavors |Bright ideas for Easter |Make Spring Festive-Figs for Easter and Passover Meals |Perfect for St. Pat's...Corned Beef & Cabbage | Pizza Fun in the Making |Warm up to Winter Grilling |It's Chinese New Year-Go "Full Boar" |Melt hearts with bright ideas |Gridiron Greats |Easy One-Dish Meals |Holiday Cookie Exchange | Wrap it up |Festive fall flavors |Quick & Easy Holiday Cooking | Countdown to Tailgating |Simple, Sensational Cheesecakes |Boo-dacious treats | Pumpkin Power |Make it with mushrooms | Be a smarter snacker |Great grilling with lean beef |Tasty two-for-one meals |Brown Bag Lunches |Barbeque & Buns |Pack a Picnic | Texas Style Grilling | Summer Entertaining | Secrets of Great Grillers | Sweeten up Summer with Peaches 'n' Cream | Celebrate the 4th | Make a Bang | Island Flavors | Main Dish Salads | Look, learn and eat healthly | Celebrating Spring with creamy cheesecakes| Lighten up for lent with Seafood | Super Sunday Buffet | BAM Winter Entertaining | Fun to be fit | Make & Take Lunches | Dinner Time | Holiday Fun | Sugarplum Sleigh | Pumpkin Recipes | Cookies | Holiday Heroes | How does your garden grow | Make 'M Smile | Chili | A Matter of Taste | A Sweet Way to the Heart | Give Your Baking a Swirl | Baking with Santa | Cherry-Picked for Summer Cool & Casual | Dairy Tradition | Grilling | Fresh Berries | Great Grilling Get Togethers | Healthful Summer Turkey | Hungry Kids | Kid Pleasing Meals | Ohh Ahh 4th | Organics | Pan-Asian Dishes | Stronger Bones | Sizzle Smoke & Spice | Pack Smart Snacks | The Best of Springtime | Spring Delight | It's Teriyaki Time | Viva la Vida! Bold Latin Flavors | Zing! Wake-Up with 100% Orange Juice | Not Your Mothers Shower | Breads Rise Again | Picnics With Panache

Web hpj.com

Copyright 1995-2015.  High Plains Publishers, Inc.  All rights reserved.  Any republishing of these pages, including electronic reproduction of the editorial archives or classified advertising, is strictly prohibited. If you have questions or comments you can reach us at
High Plains Journal 1500 E. Wyatt Earp Blvd., P.O. Box 760, Dodge City, KS 67801 or call 1-800-452-7171. Email: webmaster@hpj.com