Enjoy a healthy new day...the delicious Yoplait way!

TM

For the next eight weeks YoplaitTM yogurt and

Franny Mahfood, Nutritionist of the Heart Foundation
{Breaking It Down Between the ages of
25-35, your blood
pressure should be 120/80 and if you’re older than
should consume about three servings of calcium each
day (one serving = one 6oz cup of YoplaitTM yogurt).

of Jamaica, will guide you on a path to a healthier and
happier you. YoplaitTM is committed to your health
so look out every Monday in the Jamaica Observer’s
‘All Woman’ for weekly meal plans, tips for creating
balanced meals, healthy and delicious snack
combinations, how to read nutritional labels, the
importance of calcium in your diet, planning healthy
Most people consume more than three times the
that it should be 140/90 at rest.
daily required amount of sugar! Normal blood sugar
Cholesterol plays a major role in your health. Normal levels should be less than 126mg or 7mmol. Most of
cholesterol levels should be approximately 200mg your sugar should come in natural forms such as fruits.
or 5.2mmol. High blood cholesterol is a major risk
factor for coronary heart disease and stroke.

Your Body Mass Index (BMI) is a measure of your

{ Let’s Get Started
• Exercise for at least 45 minutes each day.
menus and achieving health for the mind, body
weight in relation to height. For adults, an ideal BMI is • Enjoy your food; Keep it yummy, balanced and
and soul. So let’s go…. you’re worth it!
between 18.5 and 24.9. A person with a BMI over 24.9 exciting!
On a daily is considered overweight. Calculate your BMI by using • You need at least 3 sources of calcium each day.

{ Being Healthy,
What does it all mean?
basis we are
surrounded by
the following formula:
Weight in Pounds
• Do a full medical profile and set your health goals
based on the health targets above.
messages about becoming a healthier person and BMI = ( ) x 703 • Enjoy life and laugh!
(Height in Inches) x (Height in Inches)
how proper health can make for a more productive, * All information included provides general guidelines to achieving health goals;
We often overlook the importance of calcium in our health targets vary from person to person and persons should consult with a
longer and happier life. But what does it all mean? medical practitioner to determine health targets applicable to them based on
diet, but it’s essential to your overall health. One personal and family medical history and goals.

S S
FRANNY’S Prepared by
Franny Mahfood, Nutritionist
MEAL CORNER Jamaica Heart Foundation

Good nutrition is essential to your health and a balanced

diet is key! Plan your daily meals by making choices from
D AY 1 D AY 2 D AY 3
the food list below; each item represents one serving. BREAKFAST BREAKFAST BREAKFAST
Exchange any item for a different one on the same list. 2 boiled green bananas 1 YoplaitTM yogurt Original or Light (6 oz cup) 1 YoplaitTM yogurt Original or Light
1 cup steamed callaloo 1/4 cup crushed Nature ValleyTM granola bar (6 oz cup)
PROTEINS (6 SERVINGS) added to yogurt 1 cup fresh juice of choice
2 tbsp saltfish
Beans, cooked (kidney, black, garbanzo, etc.): 1/2 cup 1 cup fresh fruit e.g. banana
1 tsp vegetable oil for cooking 1 ripe banana
Chicken or turkey breast, no skin: 1oz
4 oz orange juice (Place all ingredients in blender. Cover
Egg whites: 2 whites SNACK
and blend 30 seconds or until smooth.
SNACK 1/4 cup nuts
BREAD/ STARCHES (6 SERVINGS) Serves 2. Optional: add 2 tbsp raw oats)
Bread (whole wheat or multigrain): 1 slice 1 Yoplait yogurt Original or Light
TM 1 pegged orange
Cold Cereal, high fiber (more than 5g of fiber per serving): 3/4 cup (6 oz cup) LUNCH SNACK
Green banana : 1 green banana 1/2 turkey sandwich with lettuce, tomato
LUNCH 1/2 cup rice and peas
Pasta, whole-wheat, cooked: 1/2 cup 3 oz baked chicken LUNCH
1 cup whole wheat pasta
FRUITS (3-4 SERVINGS) 3 oz ground round or chicken mince 1 cup boiled pumpkin 1 cup boiled or roasted yam
Otaheiti apple, starapple, naseberry, orange: 1 medium in tomato sauce 1 cup raw vegetables 3 oz jerk chicken or pork
Coconut water: 8 oz 1/3 cup grated cheese (light) 1 tbsp salad dressing 1 cup raw salad greens
Banana: 1 small 1 cup raw salad greens 1 tbsp salad dressing
SNACK
1 tbsp salad dressing 1 cup steamed carrots
VEGETABLES: UNLIMITED (CHOOSE DIFFERENT COLOURED 4 whole wheat crackers
VEGETABLES) SNACK 1 oz low fat cheese SNACK
Vegetables, steamed or microwave-cooked: 1/2 cup 1 medium naseberry
2 otaheiti apples OR a star apple DINNER
Raw Vegetables (broccoli florets, celery, cucumber sticks
or zucchini strips): 1 cup DINNER 1 small baked potato DINNER
3 oz sweet potato 3 oz steamed fish with variety of 1 cup brown rice
DAIRY (2-3 SERVINGS)
3 oz pork chop (baked) vegetables e.g. okra etc…. 1 cup stew peas
Milk, nonfat, skim-plus or 1% lowfat: 8 oz
1 cup steamed string beans 1tbsp plain YoplaitTM yogurt to top potato Shredded cabbage and carrots
YoplaitTM Yogurt Nonfat, Plain, style or artificially sweetened: 6 to 8 oz
YoplaitTM Yogurt Original or Light: 6 oz cup 1 cup raw salad greens 1 cup raw vegetables 1 tbsp salad dressing
1 tbsp salad dressing 1 tbsp salad dressing 1 cup steamed broccoli
FATS (3-5 SERVINGS)
Avocado: 1/8 medium SNACK SNACK/DESSERT SNACK/DESSERT
Oil (canola or olive): 1 tsp 1/2 cup fruit salad 1 cup fruit salad 1 cup hot chocolate with low fat milk
Peanut Butter, creamy or chunky: 2 tsp 1 cup hot chocolate with low fat milk 2 tbsp YoplaitTM Original French Vanilla
Salad Dressing, oil and vinegar base: 1 tbsp yogurt and 2 tbsp nuts

Have questions about nutrition? Email Franny at franny.heartfoundationja@gmail.com

Join us next week where we will look at basics steps for eating well, what is a balanced meal and if you’re pregnant, are you really eating for two?