HEART HINTS• Enjoy a balanced diet• Eat more wholegrain and high-fibre foods• Minimise saturated and trans fat intake• Increase soluble fibre intake• Boost omega-3 fatty acids intake• Add plant sterols to your diet• Include some soy-based products• Be active

Soluble fibre can help reduce cholesterol absorption and is found in many foods including grain-based products like breads and some breakfast cereals, fruit, vegetables and legumes/beans.

Some foods containing soluble fibre are listed here.

FOOD APPROXIMATE SOLUBLE FIBRE CONTENT (per serve)

Dried figs (1/2 cup) 4.0g

Mango (1 whole) 3.9g

Prunes (10) 3.7g

Kellogg’s Guardian (2/3 cup) 3.4g

Baked beans (1/2 cup) 3.1g

Kidney beans (1/2 cup) 2.6g

Rolled oats (1/2 cup) 2.3g

Sweet potato (1/2 cup) 2.1g

Broccoli (1 cup) 2.1g

Orange (1 whole) 1.4

Kiwi fruit (1 whole) 1.4

Barley (1 cup) 1.3

Lentils, red cooked (1 cup) 1.3

INCREASE SOLUBLE FIBRE

BREAKFAST LUNCH DINNER SNACKS EXERCISE

WEEKLY PLANNER

® Registered trade marks. Kellogg (Aust.) Pty. Ltd. authorised user.

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Use this diary to keep a record of your diet and exercise each week. You can photocopy it as many times as you like.

®

This meal plan is simply to provide you with ideas on how to incorporate many of the heart health recommendations into your diet. Specific amounts are not provided, as the plan is not intended to be prescriptive. Feel free to substitute ingredients as appropriate (e.g. chicken for lamb, etc.), and mix up the menu as you wish. All meal suggestions are for 1 person.

Current recommendations by the Australian Department of Health are to eat at least

2 serves of fruit and

5 serves of vegetables every day.

DON’T FORGET YOUR FRUIT

AND VEG!

ONE SERVE OF FRUIT = 150g or 1 medium piece

or 2 small pieces or 1 cup of canned

or chopped fruits or 1 1⁄2 tablespoons of dried fruit

ONE SERVE OF VEGETABLE =

75g or 1⁄2 cup cooked vegetables or legumes

or 1 medium potato or 1 cup salad vegetables

DRIED FRUIT COMPOTE (serves 2)

INGREDIENTS: 50g dried fruit of your choice e.g. apricots, figs, prunes • 75ml apple juice • 150ml strong black tea • 1 cinnamon stick

METHOD: 1. Place all ingredients into a saucepan, bring to the boil and then simmer gently for 20 minutes, or until fruit is tender. 2. Remove cinnamon stick. 3. Allow to cool slightly and serve warm with low fat natural yoghurt, sprinkled with chopped nuts.

BREAKFAST LUNCH DINNER SNACK SUGGESTIONS (OPTIONAL)

30g serve of Kellogg’s Guardian with ½ cup skim milk, with handful fresh strawberries

1 slice wholegrain toast with plant sterol enriched spread

2 slices wholemeal bread with plant sterol enriched spread, with tinned fish (e.g. sardines, mackerel or salmon) and plenty of salad

Soy based fruit smoothie

Warm Thai beef salad with soba noodles, (2 cups vegetables and 120g beef, 1 cup noodles); make a simple dressing from lime juice, fish sauce, soy sauce, chilli and garlic

Unsalted raw nuts e.g. cashews, almonds and brazils

50g oat based muesli with ½ cup skim milk, 1 grated apple, 4 prunes, ½ cup low fat yoghurt and honey

Fresh fruit juice (125ml)

Vegetable soup made from tomatoes, pulses (e.g. kidney beans, borlotti beans) and lots of herbsServe with crusty wholegrain bread or roll with plant sterol enriched spreadFresh fruit salad with tub low fat yoghurt

Baked fish fillet (e.g. salmon, sword fish or tuna) served with 2 cups mixed steamed vegetables or salad

Home-made fruit crumble (made with plant sterol enriched margarine) with oat topping

Glass wine (200ml)

2-3 whole brown rice cakes or corn cakes with jam and plant sterol enriched spread

Dried Fruit Compote (see recipe) served with almonds and low fat yoghurt

Poached egg on 1 wholemeal crumpet with plant sterol enriched spread

Chicken and tabouli wrap – wholemeal pita bread stuffed with sliced skinless chicken, tabouli, tomatoes and rocket

200g tub low fat yoghurt and fresh fruit

Chickpea and vegetable curry (Indian spices, low fat coconut milk and tomatoes)

Serve with naan bread, 1 cup cooked plain rice, cucumber yoghurt and fruit chutney

30g serve of Kellogg’s Guardian with ½ cup skim milk, topped with chopped banana

30g serve of Kellogg’s Guardian with ½ cup skim milk with ½ cup tinned fruit (in natural juice)

1 slice wholegrain raisin toast with plant sterol enriched spread

2 slices wholegrain toast with baked beans (with plant sterol enriched margarine)

Mixed leaf salad with reduced fat feta cheese and cherry tomatoes

Stir-fried chicken with bok choy (120g skinless chicken, sesame oil, ginger, garlic, chilli and soy sauce) with 1 cup rice; 2 cups steamed vegetables

Bagel with low fat cream cheese

Fresh squeezed juice or smoothie, with your choice of fruit e.g. mango, strawberries, blueberries, banana

Porridge with ½ cup skim milk, cinnamon and banana

Fresh fruit juice (125ml)

Toasted sandwich (2 slices bread of choice with reduced fat cheddar cheese, tomato and plant sterol enriched margarine)

Mixed salad with avocado and walnuts

Meatballs in tomato and basil sauce (120g lean lamb or beef, garlic, olive oil, tomato and basil) with 1 cup pasta and a large rocket salad

Peanut butter sandwich (with plant sterol enriched spread and wholegrain bread)

200g tub low fat fruit yoghurt

30g serve of Kellogg’s Guardian with ½ cup skim milk with handful chopped strawberries

Plain bagel with plant sterol enriched margarine and jam

Tinned salmon salad (small tin salmon, 1-2 cups salad vegetables, low fat cheddar, avocado) with wholegrain rye crispbreads

Indian lamb and spinach curry (120g lean lamb, ½ cup low fat natural yoghurt, ½ tin tomatoes and Indian spices), with 1 cup steamed vegetables and 1 cup cooked plain rice

Glass wine (200ml)

Walnut loaf (see recipe)

Fresh fruit

Banana Bread with plant sterol enriched margarine

200g tub low fat yoghurt with handful blueberries

Chicken and bean pasta salad (1 cup cooked pasta with tomatoes, olives, basil, soy beans and diced chicken)

Serve with mixed leaf salad with grated parmesan cheese and walnuts

Baked white fish with sesame and ginger (200g fish fillet, lemon juice, soy sauce, grated fresh ginger, sesame seeds) with 2 cups Asian style vegetables and 1 cup cooked brown rice

30g serve of Kellogg’s Guardian with ½ cup skim milk, topped with fresh or dried fruit of your choice (e.g. prunes, mango or stewed apple)

Fresh fruit

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MEAL PLAN

WALNUT LOAF (makes approx. 12 thick slices)

INGREDIENTS: 2 cups wholemeal plain flour • 1 cup self raising flour • 2 tsp cinnamon • 1 tsp bicarbonate soda • 1/2 cup brown sugar • 2 cups walnuts • 2 cups Kellogg’s® Guardian® • 1 1/4 cups buttermilk • 1 egg yolk

METHOD: 1. Pre-heat oven to 180°C. 2. In a large bowl, mix together the flours, cinnamon, bicarbonate soda, brown sugar, walnuts and Kellogg’s® Guardian®. 3. Whisk together buttermilk and egg yolk. 4. Make a well in the centre of the flour mixture and add the milk mixture slowly, stirring with a wooden spoon. 5. Lightly grease a 10cm x 20cm loaf tin and dust with flour. 6. Spoon loaf mix into the tin and smooth out the surface evenly. Top with extra walnuts if desired. Place onto the middle shelf of the oven and bake for 30 minutes. Cover top loosely with foil and cook a further 15 minutes until golden. 7. Remove from oven, allow to cool 5 minutes before transferring onto a cake rack. When cool, slice thickly and toast under the grill until golden brown.

TIP: Serve warm with reduced salt margarine and jam.