Sample Heart Healthy Diet Plan: Breakfast

Do You Need a Healthy Breakfast That's Quick and Cheap?

It's good to read about what makes a breakfast good for your heart, but sometimes it's helpful to see a concrete example. If you're looking for a sample heart healthy diet plan, here's one that anyone can prepare and enjoy in less than 10 minutes.

Sample Breakfast

3/4 cup Honey Nut Cheerios
3/4 cup skim milk
1 small banana
two scrambled egg whites made with 1 tbsp of margarine
6 oz orange juice

Calories= 430
Calories from fat= 90 (20% of total calories)
Fiber= 5 grams



What Makes This Breakfast So Healthy?

1. Balance:

This breakfast has a good mix of carbohydrates, fat and protein. This will keep your blood sugar levels steady until lunch time and prevent you from overeating or craving junk food.

2. Total Calories:

This sample breakfast has only 430 calories. For a person on a 2000 calorie diet, that's only about 20% of all the calories that can be eaten in one day.

3. Fat Calories:

A heart healthy meal should have no more than 30% of total calories from fat. This one passes the test for a low-fat meal. Note that every meal should have some fat, though. Since fats helps us feel full and satisfied, eating a fat-free meal will leave you at risk for overeating.

4. Fiber and Whole Grains

The Honey Nut Cheerios and banana contain soluble and insoluble fiber that's good for lowering cholesterol and keeping a healthy colon.


Next up...a sample heart healthy lunch that's quick, tasty and affordable.