1. The American Heart Association
How healthy is your plate?
Give your salad “staying power”
by adding lean protein!
The American Heart Association
recommends eating 3.5 ounces of oily fish like tuna and salmon twice/week
2 ounces of tuna=
(the size of 2 thumbs)
Only 64 calories
14g protein
Heart Healthy unsaturated omega-3-fatty acids EPA and DHA

2. How healthy is your plate?
Give your salad “staying power”
by adding lean protein!
¼ Cup of black beans=
Only 56 calories
4 grams of protein
(almost as much as ½ ounce of chicken)
4 grams of fiber
Black beans are rich in
disease-fighting phytochemicals
The fiber in black beans promotes:
Fullness
Regulation of blood sugar
A healthy GI tract

3. Eating blueberries may protect our memory and brain function
Keep your plate healthy
and curb your sweet tooth
with fruit!
1 cup of blueberries=
81 calories
4 grams of fiber
virtually no fat
Blueberries contain antioxidants (vitamin C and anthocyanin) which protect against:
Inflammatory disease
Heart disease
Cancer
Eating blueberries may protect our memory and brain function

4. Keep your plate healthy and curb your sweet tooth with fruit!
Cantaloupe provides:
Vitamin C for healthy tissues
Carotenoids for healthy eyes and heart
Potassium for heart health
Folate for healthy cell growth
1 cup of cantaloupe=
62 calories
1.4 grams of fiber
virtually no fat

5. How healthy is your plate?
Vegetables give a lot of nutrition
but not a lot of calories!
1 cup of broccoli=
25 calories
2.6 grams of fiber
3 grams of protein
virtually no fat
Broccoli provides:
Vitamin A and C
Phytochemicals
Antioxidants
For healthy eyes,
a healthy heart
and disease prevention