Current diet ‘Heart Healthy’
For this week’s assignment we were required to pick a day and evaluate what we eat, focusing on the fat and sodium intake. Since I can remember what I ate yesterday, the following is the breakdown. [Fat (g) / Sodium (mg)]
Breakfast:
Iced coffee [ 4g / 50mg]
Sesame Bagel toasted with butter [5g / 600mg]
Fuji apple [0.4g /2mg]
Mid-morning snack:
Pluot [0g / 1mg]
Fuji apple [0.4g / 2mg]
Lunch:
Water (16 oz)
Luna Chocolate Peppermint Stick bar [5g / 125mg]
Dinner:
Trader Joe’s Beef Tamale [13g / 670mg]
Homemade pico de gallo (heirloom tomato and 1/2 red onion with fresh ground pepper) [0g / 3g]
Trader Joe’s sweet potato chips [ 10.5g / 0mg]
Water (12 oz)
Evening Snack:
Dilmah Ceylon Black Tea (w/ milk and sugar) [ 2g / 29mg]
Slice of Marie Calendars corn bread with honey butter [26g / 555mg]
Total fat: 66.3g Total sodium: 2,034mg
Imagine you were restricted of salt and fat intake – could you easily adjust ? According to the American Heart Association (AHA), the recommended fat intake is as follows:
Saturated fats should be less than 7% of daily calories (less than 16 grams in 2,000 calorie diet).
Transfats should be limited to less than 1% of your daily calorie intake (or less than 2 grams in a 2,000 calorie diet).
The AHA also recommends a heart healthy sodium intake will range from 1,500 to 2,400 milligrams each day.
When I compare my daily intake to the AHA’s recommendations, my sodium intake seems to be within the healthy range. I can not say for sure how my fat intake compares to the recommended range because I did not differentiate between monosaturated, transfats, and saturated fats when I collected my data. I would like to think however, that since the majority of what I eat on a day to day basis is fresh fruits and vegetables it could be considered “heart healthy.”